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Im starting back in the gym. Deciding between PPL or U/L..advise?
Im starting back in the gym. Deciding between PPL or U/L..advise?
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08-08-2020, 10:40 AM
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#1
- Fozzy13
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- Fozzy13
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Im starting back in the gym. Deciding between PPL or U/L..advise?
Used to be super consistent for years...i enjoyed working out.
Life mogged me for a few years but now im coming back. I feel like a complete newb bc all the stuff I learned over the years, seems fuzzy to recall.
One of the main things I want to take into account for is time..ideally, want to be in the gym for about an hour. I thought I had decided on PPL but it requires 6...5, if I did a modified version...ideally I would want a program that is flexible, so 4-5 days would be ideal, so it can allow for cardio days, which is why im looking at Upper/Lower splits.
This was my PPL routine I had planned, what would be a good way to transition these exercises into an Upper/Lower split?
Looking at:
Push
Flat DB superset with tricep kickbacks
Incline DB
Seated DB
Tricep pushdowns
Lat raises
Pull
DB row
Pulldowns
Upright row
Shrugs
Seated cable row
Incline db curls
Legs
Squat
Goblet squat
ham curls
calf raises
Life mogged me for a few years but now im coming back. I feel like a complete newb bc all the stuff I learned over the years, seems fuzzy to recall.
One of the main things I want to take into account for is time..ideally, want to be in the gym for about an hour. I thought I had decided on PPL but it requires 6...5, if I did a modified version...ideally I would want a program that is flexible, so 4-5 days would be ideal, so it can allow for cardio days, which is why im looking at Upper/Lower splits.
This was my PPL routine I had planned, what would be a good way to transition these exercises into an Upper/Lower split?
Looking at:
Push
Flat DB superset with tricep kickbacks
Incline DB
Seated DB
Tricep pushdowns
Lat raises
Pull
DB row
Pulldowns
Upright row
Shrugs
Seated cable row
Incline db curls
Legs
Squat
Goblet squat
ham curls
calf raises
n4l
Rayaarito
fappin
r32gojirra
08-08-2020, 10:49 AM
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#2
- Fozzy13
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- Fozzy13
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Originally Posted By Fozzy13⏩
Hmmm..Legs would stay the same Upper would look like:Used to be super consistent for years...i enjoyed working out.
Life mogged me for a few years but now im coming back. I feel like a complete newb bc all the stuff I learned over the years, seems fuzzy to recall.
One of the main things I want to take into account for is time..ideally, want to be in the gym for about an hour. I thought I had decided on PPL but it requires 6...5, if I did a modified version...ideally I would want a program that is flexible, so 4-5 days would be ideal, so it can allow for cardio days, which is why im looking at Upper/Lower splits.
This was my PPL routine I had planned, what would be a good way to transition these exercises into an Upper/Lower split?
Looking at:
Push
Flat DB superset with tricep kickbacks
Incline DB
Seated DB
Tricep pushdowns
Lat raises
Pull
DB row
Pulldowns
Upright row
Shrugs
Seated cable row
Incline db curls
Legs
Squat
Goblet squat
ham curls
calf raises
Life mogged me for a few years but now im coming back. I feel like a complete newb bc all the stuff I learned over the years, seems fuzzy to recall.
One of the main things I want to take into account for is time..ideally, want to be in the gym for about an hour. I thought I had decided on PPL but it requires 6...5, if I did a modified version...ideally I would want a program that is flexible, so 4-5 days would be ideal, so it can allow for cardio days, which is why im looking at Upper/Lower splits.
This was my PPL routine I had planned, what would be a good way to transition these exercises into an Upper/Lower split?
Looking at:
Push
Flat DB superset with tricep kickbacks
Incline DB
Seated DB
Tricep pushdowns
Lat raises
Pull
DB row
Pulldowns
Upright row
Shrugs
Seated cable row
Incline db curls
Legs
Squat
Goblet squat
ham curls
calf raises
Seated DB 4
Flat DB w/tricep kickbacks 4
Lat raises3
Tricep pushdowns2remove these
DB row4
Pulldowns3
Upright row2remove either this or Shrugs.???
Shrugs2
Incline db curls3
Still seems a bit much on the sets though
n4l
Rayaarito
fappin
r32gojirra
08-08-2020, 11:05 AM
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#3
08-08-2020, 11:10 AM
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#4
Well you never stated your intended goals.
What type of build are you going for?
Do you want a crappy basic physique with no shape and iso style muscle mass on top of a shapeless husk?
Or do you want a true body transformation that looks juicy and aesthetic?
Because only heavy compounds will make you look good and your ultimate self, and if you're doing all that stuff after being out of it you're not gonna be able to lift very heavy relative to your peak potential because you'd run out of CNS meter if you're going heavy.
So yeah, you gotta mention if your fine having a generic physique will be ok for you. In that case you can really do anything that makes you comfortable.
If you want to actually raise your SMV you're gonna have to do Starting Strength or a true powerlifting regiment.
What type of build are you going for?
Do you want a crappy basic physique with no shape and iso style muscle mass on top of a shapeless husk?
Or do you want a true body transformation that looks juicy and aesthetic?
Because only heavy compounds will make you look good and your ultimate self, and if you're doing all that stuff after being out of it you're not gonna be able to lift very heavy relative to your peak potential because you'd run out of CNS meter if you're going heavy.
So yeah, you gotta mention if your fine having a generic physique will be ok for you. In that case you can really do anything that makes you comfortable.
If you want to actually raise your SMV you're gonna have to do Starting Strength or a true powerlifting regiment.
08-08-2020, 11:12 AM
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#5
- VicDumbbells
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- VicDumbbells
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Maybe you should stop planning and start training consistently? What is your plan for today's workout OP?
Why design a workout when there are dozens ready to go?
Why design a workout when there are dozens ready to go?
“Physical fitness can neither be achieved by wishful thinking nor outright purchase.” – Joseph Pilates
A bodybuilder uses the weights to work the muscle.
08-08-2020, 11:17 AM
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#6
- Fozzy13
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- Fozzy13
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Originally Posted By smsg112⏩
How long have you been off for? What is your training age (can you still progress fairly easily or do you need advanced methods)?
Originally Posted By KingSWRV⏩
Ive been off lifting consistently for like 4-5 years. Mid 30'sWell you never stated your intended goals.
What type of build are you going for?
Do you want a crappy basic physique with no shape and iso style muscle mass on top of a shapeless husk?
Or do you want a true body transformation that looks juicy and aesthetic?
Because only heavy compounds will make you look good and your ultimate self, and if you're doing all that stuff after being out of it you're not gonna be able to lift very heavy relative to your peak potential because you'd run out of CNS meter if you're going heavy.
So yeah, you gotta mention if your fine having a generic physique will be ok for you. In that case you can really do anything that makes you comfortable.
If you want to actually raise your SMV you're gonna have to do Starting Strength or a true powerlifting regiment.
What type of build are you going for?
Do you want a crappy basic physique with no shape and iso style muscle mass on top of a shapeless husk?
Or do you want a true body transformation that looks juicy and aesthetic?
Because only heavy compounds will make you look good and your ultimate self, and if you're doing all that stuff after being out of it you're not gonna be able to lift very heavy relative to your peak potential because you'd run out of CNS meter if you're going heavy.
So yeah, you gotta mention if your fine having a generic physique will be ok for you. In that case you can really do anything that makes you comfortable.
If you want to actually raise your SMV you're gonna have to do Starting Strength or a true powerlifting regiment.
Currently fat..gained a chit ton of weight but have been eating less and doing cardio, so i've lost some weight, still have a while to go.
I've never become to concerned with strength or trained for strength. Just want to get my muscles back and add onto them..was previously going a bro split, so im hoping that a 2x/week program will provide better results than what I had before and I can be the most aesthetic i've ever been
n4l
Rayaarito
fappin
r32gojirra
08-08-2020, 11:21 AM
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#7
Originally Posted By Fozzy13⏩
just when i thought you couldnt possibly be any more of a bitch you go and say something like this and show just how much of a bitch you really areIve been off lifting consistently for like 4-5 years. Mid 30's
Currently fat..gained a chit ton of weight but have been eating less and doing cardio, so i've lost some weight, still have a while to go.
I've never become to concerned with strength or trained for strength. Just want to get my muscles back and add onto them..was previously going a bro split, so im hoping that a 2x/week program will provide better results than what I had before and I can be the most aesthetic i've ever been
Currently fat..gained a chit ton of weight but have been eating less and doing cardio, so i've lost some weight, still have a while to go.
I've never become to concerned with strength or trained for strength. Just want to get my muscles back and add onto them..was previously going a bro split, so im hoping that a 2x/week program will provide better results than what I had before and I can be the most aesthetic i've ever been
just give up bitch, you never had it and you never will
Merica
<I.L.H.|C.O.E.>
RIP YGST
08-08-2020, 11:24 AM
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#8
08-08-2020, 11:27 AM
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#9
- MBisonSon
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- MBisonSon
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Programs are kinda overrated IMO.
Just consistently lift, and of course use a little common sense.
Best split for me was three days.
I had upper body, legs and abs, and arm day.
Just consistently lift, and of course use a little common sense.
Best split for me was three days.
I had upper body, legs and abs, and arm day.
The billionaire and the beggar both have 24 hours in a day.
That's why grandma's apple pie rocks and yours sucks.Originally Posted By Dave22reborn^^^Racist police officer who also cries about how racism doesn't exist, also cries reverse racism and typifies the stupidity of the racist right, referring to black people as "they" and regurgitating racist stereotypes.At least it will thunderstorm tonight, and we know how they feel about water. :)
08-08-2020, 11:31 AM
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#10
- Fozzy13
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- Fozzy13
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Originally Posted By 4ea⏩
Lol who even are you? Lmao. Like you can't be calling people bitches when you have the body of a twink. smhjust when i thought you couldnt possibly be any more of a bitch you go and say something like this and show just how much of a bitch you really are
just give up bitch, you never had it and you never will
just give up bitch, you never had it and you never will
Originally Posted By drvillain⏩
Yea man.your plan is fine as long as you are actually pushing yourself each session.
Originally Posted By MBisonSon⏩
Yea, thats what I was thinking. Theres just so much BS info with all these IG trainers...and now bb.com info isnt even free anymore, you gotta pay for that. SMHPrograms are kinda overrated IMO.
Just consistently lift, and of course use a little common sense.
Best split for me was three days.
I had upper body, legs and abs, and arm day.
Just consistently lift, and of course use a little common sense.
Best split for me was three days.
I had upper body, legs and abs, and arm day.
n4l
Rayaarito
fappin
r32gojirra
08-08-2020, 11:34 AM
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#11
- leoric1997
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- leoric1997
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08-08-2020, 11:40 AM
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#12
- proudmanlet
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since u r kinda starting over I would start with u/l for awhile like a month or two with just like one or two exercises per body part on upper days to get going (different exercises on different days) and then transition to ppl with more exercises per upper body part
08-08-2020, 11:41 AM
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#13
lower body, you got a problem building your your lower body, you got upper lower body, you got the upper body ugl the lower body you uh its hard to build the upper body. if you have the lower body, it's harder to build the upper body, if you have the upper body, it's hard to build lower, so, lower helps like i said, you have the lower body and you have no upper body you got a problem you got a problem building... wait a minute, you have the upper body and you have no legs, you have the upper body and you have no legs, you got a problem building the legs. you have an upper, you have the lower body, and you dont have the upper body the upper body, it's easier to build. so if you have the lower body, and you dont have the upper body, it's easier to build the upper body, you have the upper body and and you dont have the legs, you got a problem, building the lower body. naw you dont understand. you HAVE, the UPPER body, but you dont have the lower body, you got a problem building downstairs. you got up the dlldldldldlegs on the bottom, it's it's easier to build the top ehoh if you, if you have the lower BODY, it's, if you have the lower body it's easier to build, if you have the lower body well just let me say it, if you have the lower body, lower body, it's easier to build the top body, if you have the uh the top body, and no legs you got a problem.
Angels
08-08-2020, 11:49 AM
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#14
- MBisonSon
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- MBisonSon
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Yesterday I had leg/ab day, I did:
4 sets of squats
4 sets of seated calf raises
4 sets of weighted bridges
4 sets of weighted crunches
The rest was just oddball like riding resistance bike, stretching, pushing the sled, and doing some balance work.
I was there for about an hour and a half.
4 sets of squats
4 sets of seated calf raises
4 sets of weighted bridges
4 sets of weighted crunches
The rest was just oddball like riding resistance bike, stretching, pushing the sled, and doing some balance work.
I was there for about an hour and a half.
The billionaire and the beggar both have 24 hours in a day.
That's why grandma's apple pie rocks and yours sucks.Originally Posted By Dave22reborn^^^Racist police officer who also cries about how racism doesn't exist, also cries reverse racism and typifies the stupidity of the racist right, referring to black people as "they" and regurgitating racist stereotypes.At least it will thunderstorm tonight, and we know how they feel about water. :)
08-08-2020, 11:58 AM
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#15
08-08-2020, 12:04 PM
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#16
Originally Posted By Fozzy13⏩
so generic non-aesthetic physique it is ..Ive been off lifting consistently for like 4-5 years. Mid 30's
Currently fat..gained a chit ton of weight but have been eating less and doing cardio, so i've lost some weight, still have a while to go.
I've never become to concerned with strength or trained for strength. Just want to get my muscles back and add onto them..was previously going a bro split, so im hoping that a 2x/week program will provide better results than what I had before and I can be the most aesthetic i've ever been
Currently fat..gained a chit ton of weight but have been eating less and doing cardio, so i've lost some weight, still have a while to go.
I've never become to concerned with strength or trained for strength. Just want to get my muscles back and add onto them..was previously going a bro split, so im hoping that a 2x/week program will provide better results than what I had before and I can be the most aesthetic i've ever been
Hey that's fine pal, I guess goals are subjective for everyone right? haha
carry on doing any bullchit system that involves having a "day" for a body part.
08-08-2020, 12:07 PM
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#17
- jk202
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Originally Posted By KingSWRV⏩
you look like a spastic twink mate. Fuk off from any lifting threads lolso generic non-aesthetic physique it is ..
Hey that's fine pal, I guess goals are subjective for everyone right? haha
carry on doing any bullchit system that involves having a "day" for a body part.
Hey that's fine pal, I guess goals are subjective for everyone right? haha
carry on doing any bullchit system that involves having a "day" for a body part.
08-08-2020, 12:10 PM
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#18
08-08-2020, 12:11 PM
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#19
- swolefnatic
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- swolefnatic
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Both are good just make sure you're working out your muscles 2-3x a week. The only differences between PPL and UL are the variation of workouts per day but essentially they both average out to equate to the same workout muscle groups being worked over time.
"It is easier to find men who will volunteer to die, than to find those who are willing to endure pain with patience."
- Julius Caesar
08-08-2020, 12:12 PM
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#20
- drvillain
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Originally Posted By jk202⏩
what do you feel about hip thrusts that mainly sloots do in the gym?I think you might struggle to get U/L done in an hour with optimal intensity imo
Incorporate a hip hinge in there, RDLS on legs is a good option
Incorporate a hip hinge in there, RDLS on legs is a good option
08-08-2020, 12:20 PM
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#21
- jk202
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Originally Posted By drvillain⏩
Don't have much of an opinion. My understanding is glute bridges are a better option. I personally would stick to RDLs with a horizontal band around hips (pulling back) to load more glute in the shortened rangewhat do you feel about hip thrusts that mainly sloots do in the gym?
08-08-2020, 12:21 PM
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#22
08-08-2020, 12:43 PM
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#23
Programs are overrated particularly if you're not training for a specific goal/attribute other than aestethics.
Just have to keep in mind some basic guidelines.
1) Intensity, intensity, intensity. The harder you train the better your results, particularly so for natties. Also consistency of intensity, you have to train hard for years and then the physique will come.
2) Mind muscle connection is absolutely key for physique development. Slower negatives, tweaking form on certain exercises and static holds can be vital in terms of bringing up certain bodyparts.
3) Enough volume to generate growth. I'd say 12-16 close or to failure sets for larger bodyparts, 9-12 for smaller bodyparts, but volume tolerance is to some extent genetic.
4) In order to keep intensity up over time Nutrition and sleep needs to be on point. Especially poor sleep destroys CNS recovery. No CNS recovery=unable to generate necessary intensity.
5) Do cardio. Just do it. Consistently and with intensity. It's not about burning x number of calories by slow walking on the treadmill for hours on end. Do hard intervals on the C2 rower, Strap on a 70 lbs weight vest and run/walk up a hill until lactic acid comes out of your ears or join a BJJ class and roll until you see stars. Imo this has enormous benefits. Higher Vo2 max=you burn more fat while at rest and thus keeps you leaner while allowing you to eat more=more lean muscle. Also improves skin, make you look younger and most importantly improves pretty much every health marker (BP, RHR, insulin).
Now go pick a program you believe in and do it with purpose.
Just have to keep in mind some basic guidelines.
1) Intensity, intensity, intensity. The harder you train the better your results, particularly so for natties. Also consistency of intensity, you have to train hard for years and then the physique will come.
2) Mind muscle connection is absolutely key for physique development. Slower negatives, tweaking form on certain exercises and static holds can be vital in terms of bringing up certain bodyparts.
3) Enough volume to generate growth. I'd say 12-16 close or to failure sets for larger bodyparts, 9-12 for smaller bodyparts, but volume tolerance is to some extent genetic.
4) In order to keep intensity up over time Nutrition and sleep needs to be on point. Especially poor sleep destroys CNS recovery. No CNS recovery=unable to generate necessary intensity.
5) Do cardio. Just do it. Consistently and with intensity. It's not about burning x number of calories by slow walking on the treadmill for hours on end. Do hard intervals on the C2 rower, Strap on a 70 lbs weight vest and run/walk up a hill until lactic acid comes out of your ears or join a BJJ class and roll until you see stars. Imo this has enormous benefits. Higher Vo2 max=you burn more fat while at rest and thus keeps you leaner while allowing you to eat more=more lean muscle. Also improves skin, make you look younger and most importantly improves pretty much every health marker (BP, RHR, insulin).
Now go pick a program you believe in and do it with purpose.
08-08-2020, 12:43 PM
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#24
- guest89
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- guest89
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A good high volume bro split or a good PPL program are probably the best ways to train. The problem with PPL legs is you need to hit everything 2x per week. Which means you need to train consistently for 6 days per week. Adding in progressive overload, deloads, etc. gets a lot more complex on it.
Now that I'm older (Also in my 30s but have been training consistently) I also only want to lift about four days per week. Because I want to leave time for cardio, stretching and other out-doors rec. activities. (Mountain biking, kayaking, hiking, etc.)
That pretty much just leaves a four day bro split or upper/lower (Training u/l 2x per week).
You could also do a Push Pull split where you train quads on push day with push exercises and hammies/calves/glutes on pull day with pull exercises. Still a four day per week full body routine.
Since you seem to have no idea what your doing and aren't consistent you need to find a pre-writen routine to follow.
Now that I'm older (Also in my 30s but have been training consistently) I also only want to lift about four days per week. Because I want to leave time for cardio, stretching and other out-doors rec. activities. (Mountain biking, kayaking, hiking, etc.)
That pretty much just leaves a four day bro split or upper/lower (Training u/l 2x per week).
You could also do a Push Pull split where you train quads on push day with push exercises and hammies/calves/glutes on pull day with pull exercises. Still a four day per week full body routine.
Since you seem to have no idea what your doing and aren't consistent you need to find a pre-writen routine to follow.
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