ppl or upper lower for natty scum?
09-24-2020, 11:09 AM
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#1
09-24-2020, 11:12 AM
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#2
- dbzover9000
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- dbzover9000
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Kinobody srs
Follow my progress log: https://forum.obnoxiousbrutes.com/showthread.php?t=179005681&pagenumber=
09-24-2020, 11:15 AM
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#3
I like ppl cuz you don't have to think too hard about it.
If I'm trying to gain strength i do something more full body.
Gains come so damn slow at this point i just do whatever program is most fun for me. Being a gymcel ain't worth it.
If I'm trying to gain strength i do something more full body.
Gains come so damn slow at this point i just do whatever program is most fun for me. Being a gymcel ain't worth it.
09-24-2020, 11:16 AM
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#4
- ritualdecay
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- ritualdecay
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Ppl.
“Death is as sure for that which is born, as birth is for that which is dead. Therefore grieve not for what is inevitable.”
― Bhagavad Gita
09-24-2020, 11:17 AM
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#5
- NanoItaliano
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- NanoItaliano
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Just do some
Chest, Back, Biceps
Shoulders, Triceps
Legs
twice a week
Chest, Back, Biceps
Shoulders, Triceps
Legs
twice a week
09-24-2020, 11:17 AM
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#6
- leoric1997
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- leoric1997
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bro split
09-24-2020, 11:17 AM
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#7
- DrewDarden
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Is bodybuilding the goal or is strength training the primary goal? Or some combination of both
Misc Lifting Crew (Team Lead)
09-24-2020, 11:19 AM
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#8
Originally Posted By DrewDarden⏩
combo of both. if i could get back to my avi thatd be great which is 190 @ 6'0 which isnt even tht big. i also run 3-5 times/wkIs bodybuilding the goal or is strength training the primary goal? Or some combination of both
See user title srs
09-24-2020, 11:30 AM
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#9
None of them.
OJ is the answer.
Srs.
When I'm drinking water instead of OJ, I typically do the low volume Dorian split: Chest/Bicep, Legs, Rest, Tricep/Shoulder, Back, Rest, Repeat. I took my avi pic when on this split during my natty period.
Was dreamer bulk bloatmaxxing but was pretty big at 185lbs at 5'9". Srs.
OJ is the answer.
Srs.
When I'm drinking water instead of OJ, I typically do the low volume Dorian split: Chest/Bicep, Legs, Rest, Tricep/Shoulder, Back, Rest, Repeat. I took my avi pic when on this split during my natty period.
Was dreamer bulk bloatmaxxing but was pretty big at 185lbs at 5'9". Srs.
Misc Entrepreneur Crew
09-24-2020, 11:32 AM
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#10
- keyboardworkout
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- keyboardworkout
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Push
A. Chest Pressing Movement
B. Chest Isolation Movement
C. Shoulder Pressing Movement
D. Shoulder Isolation Movement
E. Triceps Movement (compound variation)
F. Triceps Movement (isolation variation)
Note: Examples of compound triceps movements include dips and close-grip bench presses, while examples of triceps isolation movements include kickbacks and cable extensions.
Pull
A. Vertical Pulling Movement
B. Another Vertical Pulling Movement
C. Horizontal Pulling Movement
D. Another Horizontal Pulling Movement
E. 2 Biceps Movements (pretty much all curl variations)
Legs
A. Quad Isolation Movement
B. Quad Compound Movement
C. Hamstring Isolation Movement
D. Hamstring Compound Movement
E. 2 Calf Movements
A. Chest Pressing Movement
B. Chest Isolation Movement
C. Shoulder Pressing Movement
D. Shoulder Isolation Movement
E. Triceps Movement (compound variation)
F. Triceps Movement (isolation variation)
Note: Examples of compound triceps movements include dips and close-grip bench presses, while examples of triceps isolation movements include kickbacks and cable extensions.
Pull
A. Vertical Pulling Movement
B. Another Vertical Pulling Movement
C. Horizontal Pulling Movement
D. Another Horizontal Pulling Movement
E. 2 Biceps Movements (pretty much all curl variations)
Legs
A. Quad Isolation Movement
B. Quad Compound Movement
C. Hamstring Isolation Movement
D. Hamstring Compound Movement
E. 2 Calf Movements
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09-24-2020, 11:34 AM
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#11
09-24-2020, 11:36 AM
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#12
- BalognaNbeans
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Originally Posted By OT2000⏩
IntredastingBoth
If M-F routine
M-P T-P W-L T-U F-L
Or if weekends are open
PPL rest day and then U/L rest day
If M-F routine
M-P T-P W-L T-U F-L
Or if weekends are open
PPL rest day and then U/L rest day
09-24-2020, 11:37 AM
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#13
- bfdehewdbyywhn
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- bfdehewdbyywhn
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I do upper lower but it’s not like the conventional routine.
bro splits are garbage and ppl is autistic.
bro splits are garbage and ppl is autistic.
HTC is too skinny for me. Fat Girls only crew. serious
Chubby Chaser and Fat Girls Only crew Founder
09-24-2020, 11:43 AM
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#14
09-24-2020, 11:47 AM
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#15
- DrewDarden
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Ultimately it just comes down to preference and individual factors really.
Upper Lower gives you moderate to high frequency (twice per week), certainly when compared to the traditional brosplit. So that’s four hard training days per week, and most powerlifters will sneak in a couple of extra workouts on top of that for abs, back raises, pull aparts, etc.
Push, pull, legs is probably going to work out to be either significantly less or significantly more volume. So that’s something to consider. For most people, it’s going to be three hard training days or six hard training days (a big swing in workload between once or twice weekly frequency). Six hard days per week would be difficult for me to do for more than a few weeks.
I have no problem doing four or five difficult days, and then a couple of easy sessions on top of that.
To me the upper lower makes the most sense for a variety of reasons, including what I listed above. If you want a little more volume, add in some upper back work or ab work (Or even some plyometrics like box jumps) or whatever on your days off.
Bench Press 5x5
Rear Delts 3x10
Seated Rows 3x10
Hammer Curls 3x10
Lying Triceps 3x10
Squat 5x5
Good Morning/Belt Squat 3x10
RDL 3x10
Calves 3x10
Abs 3x20
Incline Bench or Military 5x5
Rear Delts 3x10
Pulldown 3x10
Hammer Curls 3x10
Lying Triceps 3x10
Deadlift 5x3
Front Squat 3x10
KB Swing 3x10
Back Raise 3x15
Abs 3x20
Upper Lower gives you moderate to high frequency (twice per week), certainly when compared to the traditional brosplit. So that’s four hard training days per week, and most powerlifters will sneak in a couple of extra workouts on top of that for abs, back raises, pull aparts, etc.
Push, pull, legs is probably going to work out to be either significantly less or significantly more volume. So that’s something to consider. For most people, it’s going to be three hard training days or six hard training days (a big swing in workload between once or twice weekly frequency). Six hard days per week would be difficult for me to do for more than a few weeks.
I have no problem doing four or five difficult days, and then a couple of easy sessions on top of that.
To me the upper lower makes the most sense for a variety of reasons, including what I listed above. If you want a little more volume, add in some upper back work or ab work (Or even some plyometrics like box jumps) or whatever on your days off.
Bench Press 5x5
Rear Delts 3x10
Seated Rows 3x10
Hammer Curls 3x10
Lying Triceps 3x10
Squat 5x5
Good Morning/Belt Squat 3x10
RDL 3x10
Calves 3x10
Abs 3x20
Incline Bench or Military 5x5
Rear Delts 3x10
Pulldown 3x10
Hammer Curls 3x10
Lying Triceps 3x10
Deadlift 5x3
Front Squat 3x10
KB Swing 3x10
Back Raise 3x15
Abs 3x20
Misc Lifting Crew (Team Lead)
09-24-2020, 11:51 AM
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#16
Originally Posted By DrewDarden⏩
will repUltimately it just comes down to preference and individual factors really.
Upper Lower gives you moderate to high frequency (twice per week), certainly when compared to the traditional brosplit. So that’s four hard training days per week, and most powerlifters will sneak in a couple of extra workouts on top of that for abs, back raises, pull aparts, etc.
Push, pull, legs is probably going to work out to be either significantly less or significantly more volume. So that’s something to consider. For most people, it’s going to be three hard training days or six hard training days (a big swing in workload between once or twice weekly frequency). Six hard days per week would be difficult for me to do for more than a few weeks.
I have no problem doing four or five difficult days, and then a couple of easy sessions on top of that.
To me the upper lower makes the most sense for a variety of reasons, including what I listed above. If you want a little more volume, add in some upper back work or ab work (Or even some plyometrics like box jumps) or whatever on your days off.
Bench Press 5x5
Rear Delts 3x10
Seated Rows 3x10
Hammer Curls 3x10
Lying Triceps 3x10
Squat 5x5
Good Morning/Belt Squat 3x10
RDL 3x10
Calves 3x10
Abs 3x20
Incline Bench or Military 5x5
Rear Delts 3x10
Pulldown 3x10
Hammer Curls 3x10
Lying Triceps 3x10
Deadlift 5x3
Front Squat 3x10
KB Swing 3x10
Back Raise 3x15
Abs 3x20
Upper Lower gives you moderate to high frequency (twice per week), certainly when compared to the traditional brosplit. So that’s four hard training days per week, and most powerlifters will sneak in a couple of extra workouts on top of that for abs, back raises, pull aparts, etc.
Push, pull, legs is probably going to work out to be either significantly less or significantly more volume. So that’s something to consider. For most people, it’s going to be three hard training days or six hard training days (a big swing in workload between once or twice weekly frequency). Six hard days per week would be difficult for me to do for more than a few weeks.
I have no problem doing four or five difficult days, and then a couple of easy sessions on top of that.
To me the upper lower makes the most sense for a variety of reasons, including what I listed above. If you want a little more volume, add in some upper back work or ab work (Or even some plyometrics like box jumps) or whatever on your days off.
Bench Press 5x5
Rear Delts 3x10
Seated Rows 3x10
Hammer Curls 3x10
Lying Triceps 3x10
Squat 5x5
Good Morning/Belt Squat 3x10
RDL 3x10
Calves 3x10
Abs 3x20
Incline Bench or Military 5x5
Rear Delts 3x10
Pulldown 3x10
Hammer Curls 3x10
Lying Triceps 3x10
Deadlift 5x3
Front Squat 3x10
KB Swing 3x10
Back Raise 3x15
Abs 3x20
See user title srs
09-24-2020, 11:52 AM
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#17
Originally Posted By keyboardworkout⏩
this is pretty much the template i followed when did pplPush
A. Chest Pressing Movement
B. Chest Isolation Movement
C. Shoulder Pressing Movement
D. Shoulder Isolation Movement
E. Triceps Movement (compound variation)
F. Triceps Movement (isolation variation)
Note: Examples of compound triceps movements include dips and close-grip bench presses, while examples of triceps isolation movements include kickbacks and cable extensions.
Pull
A. Vertical Pulling Movement
B. Another Vertical Pulling Movement
C. Horizontal Pulling Movement
D. Another Horizontal Pulling Movement
E. 2 Biceps Movements (pretty much all curl variations)
Legs
A. Quad Isolation Movement
B. Quad Compound Movement
C. Hamstring Isolation Movement
D. Hamstring Compound Movement
E. 2 Calf Movements
A. Chest Pressing Movement
B. Chest Isolation Movement
C. Shoulder Pressing Movement
D. Shoulder Isolation Movement
E. Triceps Movement (compound variation)
F. Triceps Movement (isolation variation)
Note: Examples of compound triceps movements include dips and close-grip bench presses, while examples of triceps isolation movements include kickbacks and cable extensions.
Pull
A. Vertical Pulling Movement
B. Another Vertical Pulling Movement
C. Horizontal Pulling Movement
D. Another Horizontal Pulling Movement
E. 2 Biceps Movements (pretty much all curl variations)
Legs
A. Quad Isolation Movement
B. Quad Compound Movement
C. Hamstring Isolation Movement
D. Hamstring Compound Movement
E. 2 Calf Movements
See user title srs
09-24-2020, 11:58 AM
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#18
- DrewDarden
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Originally Posted By OT2000⏩
Yeah I’ve seen this before. It is one compromise that solves what I was talking about in my post above.Both
If M-F routine
M-P T-P W-L T-U F-L
Or if weekends are open
PPL rest day and then U/L rest day
If M-F routine
M-P T-P W-L T-U F-L
Or if weekends are open
PPL rest day and then U/L rest day
If you are extremely careful about your exercise selection, this might work. But just think, you’ll be deadlifting on Tuesday, squatting on Wednesday, and then squatting again on Friday.
If you’re just doing 225 for three sets of 10 ad infinitum, then maybe you could make something like that work. But if you’re pushing the weights every week and strength is a priority, you’re going to fall pretty flat doing that I think.
Misc Lifting Crew (Team Lead)
09-24-2020, 12:01 PM
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#19
Originally Posted By DrewDarden⏩
i do not have aspirations of being super strong. tbh i dont even know if i will continue to bb squat/dl as ive had lot of back injuries. wanna be able to do like 35 min 5 mile run while also being relatively strong/aesthetic.Yeah I’ve seen this before. It is one compromise that solves what I was talking about in my post above.
If you are extremely careful about your exercise selection, this might work. But just think, you’ll be deadlifting on Tuesday, squatting on Wednesday, and then squatting again on Friday.
If you’re just doing 225 for three sets of 10 ad infinitum, then maybe you could make something like that work. But if you’re pushing the weights every week and strength as a priority, you’re going to fall pretty flat doing that I think.
If you are extremely careful about your exercise selection, this might work. But just think, you’ll be deadlifting on Tuesday, squatting on Wednesday, and then squatting again on Friday.
If you’re just doing 225 for three sets of 10 ad infinitum, then maybe you could make something like that work. But if you’re pushing the weights every week and strength as a priority, you’re going to fall pretty flat doing that I think.
See user title srs
09-24-2020, 12:01 PM
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#20
- jk202
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Either one really, whichever you prefer. Provided you progress lifts equally the difference between the two will be negligle. They are both really good options. A lot of people need to humble themselves thinking they've "outgrown" either split. Same goes for not natty crew. Makes even less sense to go brosplit
Reasons to go PPL:
- you can't fully recover between upper and lower sessions
- your arms are lagging and need a bit more attention
- time constraints fitting an entire upper session in
Reasons to go PPL:
- you can't fully recover between upper and lower sessions
- your arms are lagging and need a bit more attention
- time constraints fitting an entire upper session in
Originally Posted By bfdehewdbyywhn⏩
Legit one of the worst posters on the forumI do upper lower but it’s not like the conventional routine.
bro splits are garbage and ppl is autistic.
bro splits are garbage and ppl is autistic.
09-24-2020, 12:01 PM
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#21
- dbzover9000
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- dbzover9000
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Don’t get how you recover on 6 days of training. I don’t think I can lift anything remotely close to what am I now if I trained that much.
Follow my progress log: https://forum.obnoxiousbrutes.com/showthread.php?t=179005681&pagenumber=
09-24-2020, 12:02 PM
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#22
- Junsuiakai
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Originally Posted By OT2000⏩
This but I do push pull rest legs upper lower rest cause I'm cutting but when I go back to bulking I'll do ppl rest ulBoth
If M-F routine
M-P T-P W-L T-U F-L
Or if weekends are open
PPL rest day and then U/L rest day
If M-F routine
M-P T-P W-L T-U F-L
Or if weekends are open
PPL rest day and then U/L rest day
Push pull and legs are heavier days whereas upper lower is more volume with lighter weight.
FS/ S/ OHP/ B/ DL
120/150/70/100/180 =KG
I don't go to the gym anymore so above stats are useless.
Only do weighted calastentics in the comfort of my own home!
https://forum.obnoxiousbrutes.com/showthread.php?t=173620211&page=138 go here if you want an estimation on your bf%
09-24-2020, 12:04 PM
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#23
- OT2000
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Originally Posted By DrewDarden⏩
This is key for me at least. I change up the heavy compounds weekly. So it’s similar to an U/L R U/L where you have a light and heavy days, applied to the format I mentioned.Yeah I’ve seen this before. It is one compromise that solves what I was talking about in my post above.
If you are extremely careful about your exercise selection, this might work. But just think, you’ll be deadlifting on Tuesday, squatting on Wednesday, and then squatting again on Friday.
If you’re just doing 225 for three sets of 10 ad infinitum, then maybe you could make something like that work. But if you’re pushing the weights every week and strength is a priority, you’re going to fall pretty flat doing that I think.
If you are extremely careful about your exercise selection, this might work. But just think, you’ll be deadlifting on Tuesday, squatting on Wednesday, and then squatting again on Friday.
If you’re just doing 225 for three sets of 10 ad infinitum, then maybe you could make something like that work. But if you’re pushing the weights every week and strength is a priority, you’re going to fall pretty flat doing that I think.
I probably banged your mom.
Eat the whole animal like a real man.
09-24-2020, 12:05 PM
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#24
09-24-2020, 12:07 PM
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#25
- PenorBrahNoHomo
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Doesn't matter. What matters is consistency and progressive overload.
09-24-2020, 12:07 PM
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#26
Originally Posted By dbzover9000⏩
U can do ppl 2,3,4,5,6 days a week. Unless you're ocd and have to do the exact same lift on certain days of the week. I just go back to the gym when I'm recovered enough to train. And lift whichever day it happens to be.Don’t get how you recover on 6 days of training. I don’t think I can lift anything remotely close to what am I now if I trained that much.
09-24-2020, 12:07 PM
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#27
09-24-2020, 12:08 PM
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#28
09-24-2020, 12:24 PM
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#29
- jk202
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Originally Posted By GlassMoon⏩
It's honestly an overstated debate. Natty or not, training shouldn't be much different at all. Only thing that changes is rate of progress and recoveryare u natty scum?
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