By far the biggest jewish conspiracy in fitness is the pushback of the Bro Split in favor of higher frequency splits such as PPL.It's perfect for people who don't like to spend their entire lifetime in the gym and who just want to be physically active while looking great. The biggest guys at my gym train this way. It has great recovery and short workouts with great results long term. Can't believe I feel for this meme for such a long time.
Bro Split is based and produces the best results, but I don't do an arm day I do chest/tri and back/bi. "Science" based anything is usually shit
>6 day splitExcessive, possibly counterproductive. 5 day upper/lower is more than enough.
Push and Pull are basically same as Chest and Back
>pushchest and tris>pullback and bis>push2shoulders>legleg
>>77044942Rate my routine>FridayFull body>SundayFull body
>>77045011Exactly. The old way used to be back and bis, chest and tris. I guess somewhere along the way this became pull and push
>>77045027basedwhat do you think about my?>ThursdayFull body>SundayFull body
In a typical week I'll do>2 days of legs>2 days upper bodyAbs and 20 minutes of cardio at the end of each workout>1-3 days of conditioning. Jump rope, heavy bag, plyo, longer treadmill, etcBeen working for me for a long time
>>77045005>but I don't do an arm day I do chest/tri and back/bi.So you do push/pull?
>>77044942I just workout 3 days a week PPLI go hard on those 3 days and focus on progressive overload(getting stronger). So far I've made great progress.
>>77045037Nice one. WAGMI brah
>>77044942>It's perfect for people who don't like to spend their entire lifetime in the gym and who just want to be physically active while looking greatHmm let's seeFull body>Only have to go a couple days of the week>Extremely flexible>If you miss a day, it doesn't matter, you can just go the next day>Don't need to worry about fatigue management. If something's hurting, just do something else that day insteadBro split>Have to go 6 days a week or else you neglect an entire body part>Have to obsess over which exercises you do in case you use your triceps to much on chest day and subsequently ruin arm day>Missing a single day throws your whole routine out of whack
i do ULxPP and 30 mins crossfit at the end of each day, sometimes i do legs again at the end if they feel a little too well rested, since that means i missed out on volume during lower day
>>77044942My ppl workouts are like 30 minutes what are you doing between sets
>bro splitthis is the most annoying fucking newfag term. It was always called a 5 day split I don't know why you fucking zoomer idiots started calling it a bro split
>>77045124Everyone has been calling it a brosplit since well before you ever set foot in a gym, zoom zoom.
>>77045128Everyone called it a 5 day split for the entire time I regularly posted on /fit/ from like 2011 through 2015
>>77045005i can't tell if this is b8 or not>>77045112i do UL rn and was thinking of doing this, or just doing PPL and making the 4th day a full-body day with more emphasis on upper (which reading the rest of your post, is i guess exactly what you said). my arms just aren't getting enough right now. any pros/cons?
>>77044942I have been doing nothing but a "bro split" type of thing my entire 12 years that I have been going to the gym, and it has worked perfectly, I am the most fit person I know and it's worked both to build muscle and to maintain. For 12 years I have just done 5 days a week (sometimes 4 if really busy), with two days of arms/chest/upper body, and then 1 or 2 days of core and legs/lower body each. No supplements except two scoops of whey protein, and no diet regiment besides "not overeating." That's as simple as it was, and just staying consistent (which is what everyone else can't manage), and that's made me "the jacked guy" to everyone for a decade. People overcomplicate the fucking shit out of lifting and fitness especially nowadays because nobody wants to just stick with it long term, and because influencers need something to talk about or sell you over and over on a subject that is not that fucking deep.
>>77044942>Minority Fitnesssink the subcontinent into the sea
>>77045377best post in this thread
How come this stupid fucking bro split vs science backed PPL picture is fucking everywhere? I've seen it dozens of times.
>>77044942
>>77045039Only cardio miss for me. I need a liss cardio for not fuck my squats
>>77045196You can hit arms 3 times a week, they recover very fast.If you want bigger forearms, stop using the suicide grip on anything pull, and try doing inverted rows and holds
>can't jump rope without tripping>literal mental block if i attempt to box jumpLifts to help me with this?
>>77045107>>Don't need to worry about fatigue management.Ah yes no fatigue issue at all doing all body parts on a single day.
I thought PPL was a bro split
>>77045600Ive been hearing brodudes talking about "pee pee ehl" since 2010, the "science" shit was some giga convoluted split that no one took seriously
>>77044942My routine is two days a week, one day torso one day limbs, only one set per lift. I have several elite level lifts and stunts including the coveted one arm pullup and muscle up to handstand. You're all literally lifting wrong.
SS ONLY
>>77044942Fucking kek is Thursday a Hindu holiday or why would you rest there?
>>77045124Was called a bro split for at least a decade zoomie
>>77045554Just do farmers carry. Christ...
I do full body 3 times a week and i alternate bodyweight with weights weekly. For cardio and legs I go hiking on the mountains. This time of the year is perfect to feel the cold and burn fat through thermogenesis. Take the evolian fatalist ironpill
>>77045027>>77045037based
>>77044942I usually>alternate push and pull until soreness gets in the way>replace a pull day with a biceps day to let the sore long head of my triceps rest>resume alternating push and pull until soreness gets in the way>replace a push day with a triceps day because my traps are sore from overlap>resume alternating push and pull>get bored and throw in a proper leg day>slowly crash and burn over the next week as my systemic fatigue quintuples>forced to take a weekend off>contemplate switching to a better split>resume alternating push and pullrinse and repeat until the end of timethis entire cycle lasts around 6 weeks or so and I can all but guarantee you this wouldn't work if I actually trained legs consistently with anything other than calisthenics exercises and high resistance on my stationary bike
Something about push pull legs just annoys me, so I do what I like instead.
i feel like bro splits are great if you're actually willing to go insanely hard every single day. if you hit chest & tris on monday then they're not getting hit again for a week, so you really have to have max intensity every single workout, and i think most people just don't have that drive.
>>77044942>The biggest guys at my gym train this way.They're on roids which prevent disuse atrophy during their fucking six days off a week.
>>77044942>jewish conspiracyYou will never look good, you pile of shit.
>>77046517Your routine is dogshit
>>77044942Compound lifts are better than both.
>>77044942PPL is such a meme, great way to stay in late novice/early intermediate purgatory forever. I just don't get the people who shill it constantly, they're so convicted in their idea that it's the ONLY way to train, yet they never even got results from it. How can you seriously say it's the best way when you've been doing it for 3 years and still can't even bench 2pl8? It's ridiculous6 day in general is excessive anyway, recovery will be fucked and you'll end up feeling like you have no life outside of gym. Especially when you're a grown up with a job and family, and don't have all the time in the world. I got my best gains training 3 days a week actually, or sometimes 4 days if I'm feeling it, and I have benched 3pl8 as a natural under 200lbsAnyway, I think bro split is fine but I just wouldn't do it all in 1 week. Don't structure it around weeks but just go every 3 days, like>1st Jan>4th Jan>7th Jan>10th Jan>13th Jan>Etcand one more thing I'll add is that abs day is a meme, why you need a full day for that? What you even gonna do?
>>77044942The biggest problem with PPL is frankly that training legs twice per week is excessive for most people, especially if you do any amount of cardio. Consider how Tom Platz was only training legs once every two weeks. If you're actually training legs hard, anywhere near failure, you need a week between sessions. The quads, hamstrings, and glutes are huge muscle groups and training them properly generates a lot of both local and systemic fatigue. To the point that some people for ex. Sam Sulek prefer to train them on separate days (probably good for gym girls that want to go mewtwomode)Personally I was doing 5days/week Arnold Split with good results for about 18 months. Have switched to PPL to bring my bench and back up. Still 1 leg day per week with cardio on one or both weekend daysOverall any split can work if it hits everything. 2x per week per muscle group is nice but not necessary, 1x weekly is fine. Splits don't matter much compared to consistency. Fun to argue about tho
>>77045026I'm about to flip your chud life upside down:Chest+tris+bicepBack+shoulderLegWhy tf would you separate tricep and bicep?
>>77047036Because im partually hitting bis on back day and i need more volume for shoulders and back than i can do together on one day especially if im doing abs and or jogging after.
>>77047036you don't want to do back the day after biceps budddddddy
>>77047040You're hitting shoulders on back day as well, why would you separate that?
If you aren't doing full body 7 days a week you're ngmi
>>77047043Just put a rest day or a leg day in between. Do I really need to spoon feed you all of it?
>>77047054>just rest every other dayretard
>>77047046Yeah i agree i was hitting back and shoulders at same time but i wasnt able to spend enough time hitting delts at the end of back due to fatigue I started off doing more volume but right now i do 4 sets of 4x10, sometimes 5 lifts at the most not including abs then cardio. That plan will put me at 6 per. I think i would need a whole new day to do abs. Idk there is no perfect plan i guess but i still continue my search.Im
>>77047072>Doing abs and cardio at the same time as lifting
>>77047087Tell me u faver me lobster
>>77045124All milenials call it a bro split. It has never been called a 5 day split outside of books.
>>77046610I've seen the trash that makes /fit/ applaud, so I'll take this as a compliment.
>>77044942>lifting on Sundays
>>77045124>newfag termWell,....I think this is the most NEWFAG post of the week.
>>77046942>I got my best gains training 3 days a week actuallyfullbody or something else?
>>77045008The higher the frequency the less time you spend in the gym. 6 days a week for 1 hour each is more beneficial than 3 days a week for 2 hours
>>77047471Why the fuck would you spend 2 hours in the gym unless you do long cardio right after lifting?
Both of these are fucking gay. Just do full body
>>77045124this post proves that there are a bunch of /r9k/ posters that have infiltrated this board. How out of touch do you have to be to think brosplit is a new term
I just do 2-3 exercises a day with whatever isn't sore. Considering just doing weighted hanging leg raises with variations, core is king.
>>77047065How nigga MWF with cardio between is fine
>>77047663I'm assuming you look like that with such a shit routine
>>77047704Someone I used to work with had the weirdest routine where he would go to the gym daily and just spam the same exercise until he couldn't do anymore then do a different one the following day.So Monday, for example, he might hit the gym and just do as many arm curls as he could, rest, do it again until he finally couldn't do anymore and that was it. The following day he might do Triceps pushdown until failure rinse repeat 7 days a week.
>>77044942Both are roider routines. The natty routine is a full body day once every 72 hours focusing on strength in the 4-6 or 6-8 rep range. You only switch to a front/back or upper/lower splits as a three day per week routine when you can't keep up the full body days any more.
>>77047833Post body
>>77044942>minority fitness watermark
>>77047704Nah I got better lats/shoulders/arms from swimming. Going by soreness still results in good overall fitness, autistic self-destructive routines are for roiders.
>>77045107>missing daysNgmi
>>77044942I do Mon: Upper A Tue: Lower AWed: RestThu: Upper B Fri: Lower B Sat: RestSun: Rest
>>77045030I do back and tries.
>push>get damaged and exhausted muscles>no rest>pull with damaged and exhausted muscleslol retard>minority fitnesschecks out LMAO
>>77044942I really hate these graphs. Very India-coded but I can't laugh at them for some reason (unlike the Peaky Blinders quote pictures, or THINK LIKE A BRILLIANT)
>>77047679absolutely fine for 3x per week frequency but >>77047036 is not that, or if it is you'd be better off doing full body or upper/lower>>770478335-6x per week is fine for natties but you need sleep and food reasonably dialed in. individual muscle groups still get 72 hours to recover
>>77047225>squatting in the curl rack>>77047663>>77047766based
>>77045005>Bro split is legit!>but i do PPL?
Bro Split is good once you are already bigIt's dogshit for taking somebody from small to bigDYEL muscles recover very fast, hitting chest 1x per week is dumb
>>77047507because most people don't have the work capacity to do full body 3x a week without taking long rest on their compounds
>>77044942Since everyone's posting their routine, here's mine:>MondayFBW (A set)>WednesdayMini-training (forearms, calves, prehab work)>FridayFBW (set B)>Saturdaycardio>Sundaystretching / mobility
>>77050450Here's mine: >MondayEasy run, then Push (incl. Squat/Leg Press/Leg Extension)>TuesdayPull (incl. Deadlift/Leg Curl)>WednesdayHigher-paced short runCore>ThursdayPush>FridayAlternates between easy run and higher paced runPull>SaturdayStretchingYoga>SundayLong RunCore
>>77044942monday: push/pulltuesday: legs/abswednesday: push/pullthursday: legs/absfriday: push/pullsaturday: legs/abssunday: restcalisthenics btw
Bros...should I stop brosplitting?
>>77050810Yes and either do Arnold split or Sam sulek split
Monday: LegsTuesday: Chest/tricepsWednesday: Back/BicepsThursday: LegsFriday: ShouldersWeekend: Rest, cardio if it's nice outSneed it or feed it?
>>77044942i just do chin ups and deadhangs 6 days a weeki don't do any push exercisesi was doing 100 push ups a day before i got a pull up bar
>>77044942god i hate these fucking "informational" tiktok bullshit images
>>77047289Late response, but it's usually something like>Chest, shoulders, biceps and triceps day (bench press main focus of this one, shoulders is just light work like lateral raises, then curls and skull crushers for arms)>Leg day A, which has squats as main movement>Back and bicep day, pendlay rows are main movement, then a lot of weighted pull ups, some isolated work like preacher curls>Upper body power day, main focus overhead press, then a lot of weighted pull ups and dips, some more shoulder isolation, lateral raises, face pulls, reverse pec dec>Leg day B, with deadlift as main movement>Arm day, shitload of curls, skull crushers, cable curls, cable push downs, chin ups, pull upsThe structure is quite unconventional, I don't do these in any particular order, just whatever I'm feeling. As I said I normally train every 3 days, rarely do back to back training days, and it isn't structured around weeks but I just go on whatever day it lands on. In a week I'll generally only be in the gym 3 days though. It's working for me anyway, like I said before I have a 3pl8 bench under 200lbs bw, my arms are 17.5" right now tooMy best results were from this, I got great results from Arnold split before though. Even did bro split in the past but with less frequency (go every other day and don't structure it around weeks like I said before). I'm a big believer in the importance of rest, you just can't train 6 days a week as a natural if you're actually going hard. You'll overtrain and stay noob or early intermediate forever
>>77047919You get shit sleep, no point going to the gym because you won't be able to train hard enough.
>anons ITT>push overtraining routines>nowhere near enough recovery timeYou gentlemen should know what is the best possible routine. One could call it an ideal routine.>Deadlifts 5-8 reps>Dips 6-10 repsRest for 5-6 days>Squats 8-15 reps>Reverse grip pull downs 6-10 repsRest again for 5-6 days before repeating. Only do one set each to total muscular failure. Now go to the gym, get your work done in less then 15 minutes, leave the gym and stay away for a week. You'll thank me later.
>>77046262False. From 2011-2015 nobody called it a "bro split" you are the clear and obvious newfag. >>77047212False zoom zoom. I am a millenial and always called it a 5 day split >>77047253I have been posting on 4chan since 2007 and I can triforce. You really don't dont want to have this conversation with me newfag >>77047595Nope it proves you are the poser zoomie zoom. Simply go into the archive and find people talking about a "bro split" prior to 2015 if you are so confident though. Good luck bitch ass faggot liar
>>77052395>no warmupsUseless routine and you need roids for it to work
The real patrician split nobody ever discusses is the LR/UL split>MondayUpper body, left side>TuesdayLower body, right side>Wednesday Abs, cardio>Thursday Upper body, right side>FridayLower body, left side>SaturdayAbs, cardio>SundayRest dayAll unilateral exercises, alternating across planes so you're never too sore for daily life. Plenty of recovery time for all and fun enough to keep you coming back
The ultimate zoomer split would be like a 14 day split where you have a day dedicated to pretty much every muscle on your body. Basically only need to use the cable machine for maximum stretch and maximum science
>>77044942PPL sounds giga gay because who targets legs to such an extend if your goal is looks?If anything you should hit back daily (almost entirely slow twitch) and shoulders twice/trice per week depending on recovery, with legs getting worked by simply rucking or HIIT sled pushes which should be your go-to cardio choices.Only the glutes need need to be targeted and back extension variations do that fine.Also train the neck and obliques. Extremely underrated.
>>77048006Mad lad
>>77045037impressive. very nice. let's see Paul Allen's routine
I like Lower/Upper/ - /Full/ - /Arms/ - orFull Body 3/week
PushPullLegsCardioUpperLowerCardioIt's that shrimple.
>>77047027Shut the fuck up with your roided up e-celeb you fucking nigger kike
>>77054250i like PPLUL aswell, doing just normal ass pplxpplx repeat right now though
>>77044942Bro split is only viable for roiders with enhanced recovery. If you're strong and natural you won't get far with bro splits. PPL is just an influencer meme split for DYELs. Both splits will also put a lot of stress on the shoulder girdle when you start lifting heavy weight which will lead to overuse injuries at best and rotator cuff issues at worst. Reality is all you need is full body three days a week or a four day upper lower. Training more then four days a week means you aren't working hard enough in the gym.
>>77056103Post body
>>77056103Yeah lifting isnt complicated. You'll see progress with any structured routine. If you think you NEED to train in some hyper specific way you're just a retard.
>>77044942Is doing a 5 day PPL retarded? >day 1: pull>day 2: legs >day 3: push>day 4: 1 leg exercise+pull>day 5: 1 leg exercise+push?
>>77044942i found the most growth with bro split at the start, i ended up adding more stuff to it as time went on, but its good as you can put all your effort into one or two muscle groups
i just alternate between chest, triceps, shoulders.andback, biceps, legsi sometimes mix and match these two days
>>77056068>achieves more before 25 than you will in your entire lifecry about it goyboy
>>77056179PPLUL is a popular 5 day split. plenty of templates in that workout scheme.
>>77056222Never met a person who did that split.
