Anybody here actually train or is it just drugs?

[Deleted member 123722]

You could set it up anyway you wanted.

P/P/O/P/P/L/O for upper focus, Push/Legs/Off/Push/Legs/Pull for leg focus, add arm or ham/quad volume on other days. Figure out where you need work and select a split and movements to match.

I do 2/1/3/1. Never two days off or more 3 days training in a row in normal circumstances.

My Legs actually have grown the most from PPLPPL split. Make sense since they get hit twice a week, basically "fresh" without any cross over fatigue, as upper body gets.

I'll try your P/P/ Off /P/P/L/ Off, with an extra exercise for triceps and biceps.

 

[laclark89]

My Legs actually have grown the most from PPLPPL split. Make sense since they get hit twice a week, basically "fresh" without any cross over fatigue, as upper body gets.

I'll try your P/P/ Off /P/P/L/ Off, with an extra exercise for triceps and biceps.

I think I'm gana try that as well, except varied a little p/p/off/push/legs/pull/off I can only work legs friday evening due to my job. Gives them a chance to recover a bit by monday.

 

[Deleted member 123722]

I think I'm gana try that as well, except varied a little p/p/off/push/legs/pull/off I can only work legs friday evening due to my job. Gives them a chance to recover a bit by monday.

You know another thing we can do is also put triceps before shoulders that day, while they are more fresh, instead of hitting them last.

 

[DECLAN]

Since you guys are here @Mac11wildcat , @BigTomJ , how do you guys able maintain lifts doing PPL during prep. I'm deep into my cut, not prepping btw just cutting down to at least 10-12%bf so i can actually bulk, and i find it so hard to keep up with intensity in the gym now.

I'm carb cycling, -700kcals on medium days, -1000kcals on low days and +1000kcals on high carb days. Medium days 150gC, low maybe 50gC and around 400-600gC on high days.

Recovery especially legs have been awful lol. I needed more days off now, I can't add food and I don't want to add more gear.

So do you guys just lessen the volume? Add more cardio, so you can add more food or add more gear to compensate with recovery?

 

[laclark89]

True i have always hit them last

You know another thing we can do is also put triceps before shoulders that day, while they are more fresh, instead of hitting them last.

 

[Deleted member 123722]

True i have always hit them last

Because if we skip shoulder presses and just do front raises, we still can hit the front delts without the need to press with triceps; or we can just do a shoulder priority on one day and then triceps on the other.

 

[Cohiba]

I think my arms suck ass.

I think there's size there that you're not really appreciating because BF is a bit high.

I agree with Tom. I don't think your arms lack size at all, I think if you cut a little bf% you will see them transform and look way better.

I don't know what your goals are right now in terms of cutting or bulking, but I was doing a drawn out long term "bulk" eating crazy calories, tons of carbs, and I never was very happy with how I looked.

It wasn't until I changed my macros up and went lower calorie that I really started to like the way I looked for the first time. I even surprisingly learned that I could still make gains in a slight deficit with the help of gear. Prior to that, I thought that I'd shrivel up in a deficit. And I knew guys who had, so that scared me.

So basically now I look bigger/more muscular at 195 than I did at 210 when I was carrying 20+% bf.

I changed my macros to around 250-300p/100-150c/50f, and I've been pretty good about it. It's made a huge impact.

One time I saw a guy post something along the lines of "If you can't look good on a high protein, low carb diet, and tons of gear then your training sucks." And it stuck with me. That was part of what encouraged me to try it.

The odd part is I decided to stop high calorie bulking for cardiovascular reasons. I figured I'd shrivel up and wither away. I was astonished when I actually started looking better.

Today I saw a buddy of mine on Instagram post before after pics of him going from like 25% bf to 10%, and I talked to him about it and asked him what his macros were now. They were almost exactly the same as mine. I wasn't surprised at all.

 

[Mac11wildcat]

Since you guys are here @Mac11wildcat , @BigTomJ , how do you guys able maintain lifts doing PPL during prep. I'm deep into my cut, not prepping btw just cutting down to at least 10-12%bf so i can actually bulk, and i find it so hard to keep up with intensity in the gym now.

I'm carb cycling, -700kcals on medium days, -1000kcals on low days and +1000kcals on high carb days. Medium days 150gC, low maybe 50gC and around 400-600gC on high days.

Recovery especially legs have been awful lol. I needed more days off now, I can't add food and I don't want to add more gear.

So do you guys just lessen the volume? Add more cardio, so you can add more food or add more gear to compensate with recovery?

Reduce volume. I always favor more food +more cardio but that's a separate convo. I've dug deep (like 3 weeks out of a show) before reducing volume though. What's your cycle look like and what's your total weekly volume per body part?

 

[BigTomJ]

just lessen the volume

this would be my answer.

As mac said, PPL is infinitely flexxible.
You could lower your session volume to a point that you can recover from the training, or you can adjust your frequency to match up with when you are recovering.

PPL doesnt always have to be PPL 3 day, PPLA 4 day, PPL 6 day.
You can add rest days in whenever you feel like you need them, so you could do something like.

Push pull rest legs rest push pull rest legs

It doesnt always have to fit neatly into a 7 day block, your body doesnt know what day it is.

 

[BigTomJ]

I agree with Tom. I don't think your arms lack size at all, I think if you cut a little bf% you will see them transform and look way better.

I don't know what your goals are right now in terms of cutting or bulking, but I was doing a drawn out long term "bulk" eating crazy calories, tons of carbs, and I never was very happy with how I looked.

It wasn't until I changed my macros up and went lower calorie that I really started to like the way I looked for the first time. I even surprisingly learned that I could still make gains in a slight deficit with the help of gear. Prior to that, I thought that I'd shrivel up in a deficit. And I knew guys who had, so that scared me.

So basically now I look bigger/more muscular at 195 than I did at 210 when I was carrying 20+% bf.

I changed my macros to around 250-300p/100-150c/50f, and I've been pretty good about it. It's made a huge impact.

One time I saw a guy post something along the lines of "If you can't look good on a high protein, low carb diet, and tons of gear then your training sucks." And it stuck with me. That was part of what encouraged me to try it.

The odd part is I decided to stop high calorie bulking for cardiovascular reasons. I figured I'd shrivel up and wither away. I was astonished when I actually started looking better.

Today I saw a buddy of mine on Instagram post before after pics of him going from like 25% bf to 10%, and I talked to him about it and asked him what his macros were now. They were almost exactly the same as mine. I wasn't surprised at all.

I cant do those long crazy bulks, once i go over like 14-15% bf my performance starts to drop, my BP gets too high, sleep suffers, and i just feel all around uncomfortable.

Now i always keep it pretty tight.
Being a classic physique guy, close to his weight limit, I dont need to go insane on a bulk and add 50lbs over my stage weight. My best progress ever has come from maintaining relative leanness.

I think, unless your a competitive open bodybuilder trying to slap on absolutely as much meat as possible, there isnt much reason to ever get sloppy.

 

[Deleted member 123722]

I agree with Tom. I don't think your arms lack size at all, I think if you cut a little bf% you will see them transform and look way better.

I don't know what your goals are right now in terms of cutting or bulking, but I was doing a drawn out long term "bulk" eating crazy calories, tons of carbs, and I never was very happy with how I looked.

It wasn't until I changed my macros up and went lower calorie that I really started to like the way I looked for the first time. I even surprisingly learned that I could still make gains in a slight deficit with the help of gear. Prior to that, I thought that I'd shrivel up in a deficit. And I knew guys who had, so that scared me.

So basically now I look bigger/more muscular at 195 than I did at 210 when I was carrying 20+% bf.

I changed my macros to around 250-300p/100-150c/50f, and I've been pretty good about it. It's made a huge impact.

One time I saw a guy post something along the lines of "If you can't look good on a high protein, low carb diet, and tons of gear then your training sucks." And it stuck with me. That was part of what encouraged me to try it.

The odd part is I decided to stop high calorie bulking for cardiovascular reasons. I figured I'd shrivel up and wither away. I was astonished when I actually started looking better.

Today I saw a buddy of mine on Instagram post before after pics of him going from like 25% bf to 10%, and I talked to him about it and asked him what his macros were now. They were almost exactly the same as mine. I wasn't surprised at all.

This is me a few years ago.

I was doing a 5-day split; Upper/lower OFF, PPL, OFF. Carb cycling 2300 on low days, and 2780 on high days.

Lowest I got was 192, but I rebound to 205.

I'm WAY bigger now, so if I got as lean as these pics, I'd look insane.

This was 205LB.



Now, without a pump, just waking up at 205lb, I'd look like this.
Not impressive at all. Frankly, it's upsetting for the amount of work I put in, and gear I've taken, I think I suck. Perhaps leanness is also genetic, and some people can just get there with less work.

 

[DECLAN]

Reduce volume. I always favor more food +more cardio but that's a separate convo. I've dug deep (like 3 weeks out of a show) before reducing volume though. What's your cycle look like and what's your total weekly volume per body part?

I started with just 400mg cyp then added 300 mast at week 4 then added 125 tren ace at week 6. I'm at week 12 now, and titrated my dose up to 400mg of mast/cyp and tren ace at 200mg a week. I feel like I don't want to up doses further because I barely get sleep now with hunger and the tren.

I'm currently reduced volume from doing 24 sets per day for 6 to 20 sets for 5 days. I'm doing legs just once a week now, and 35mins cardio after workouts except leg day.

 

[DECLAN]

this would be my answer.

As mac said, PPL is infinitely flexxible.
You could lower your session volume to a point that you can recover from the training, or you can adjust your frequency to match up with when you are recovering.

PPL doesnt always have to be PPL 3 day, PPLA 4 day, PPL 6 day.
You can add rest days in whenever you feel like you need them, so you could do something like.

Push pull rest legs rest push pull rest legs

It doesnt always have to fit neatly into a 7 day block, your body doesnt know what day it is.

I will restructure my workout schedule this week and try to opt out on less volume and adjust ppl schedule based on how I recover this week.

Thanks.

 

[Mac11wildcat]

I started with just 400mg cyp then added 300 mast at week 4 then added 125 tren ace at week 6. I'm at week 12 now, and titrated my dose up to 400mg of mast/cyp and tren ace at 200mg a week. I feel like I don't want to up doses further because I barely get sleep now with hunger and the tren.

I'm currently reduced volume from doing 24 sets per day for 6 to 20 sets for 5 days. I'm doing legs just once a week now, and 35mins cardio after workouts except leg day.

Are you training to failure?

For reference I train to mechanical failure (can't complete a rep with the same form on the first rep as the last, reduced ROM ok on final reps) and my TOTAL working sets per day is nominally 12 and never higher than 15 or so. Deep into prep near stage condition it could be as low as 6-8.

 

[DECLAN]

Are you training to failure?

For reference I train to mechanical failure (can't complete a rep with the same form on the first rep as the last, reduced ROM ok on final reps) and my TOTAL working sets per day is nominally 12 and never higher than 15 or so. Deep into prep near stage condition it could be as low as 6-8.

Close to failure I would say, since I don't have a training partner, I can only push to failure on certain lifts.

I guess I have to play with my working sets as I grow weaker. I stalled on the scale this week and measurements are the same, so I might have to increase cardio or steps next week.

 

[Deleted member 123722]

Close to failure I would say, since I don't have a training partner, I can only push to failure on certain lifts.

I guess I have to play with my working sets as I grow weaker. I stalled on the scale this week and measurements are the same, so I might have to increase cardio or steps next week.

Research says 1-3 reps close to failure is basically similar results as going to failure. So I would go to failure on machines and things that are safe, and save a rep or two on the barbell movements like bench.

 

[DECLAN]

Research says 1-3 reps close to failure is basically similar results as going to failure. So I would go to failure on machines and things that are safe, and save a rep or two on the barbell movements like bench.

Yeah, as my endurance wanes, I have adjusted when to end my reps just to make sure I have enough in the tank to re rack the barbell lol.

It's easier for pull exercises cause you can just drop it at failure.

 

[NineteenNor]

Research says 1-3 reps close to failure is basically similar results as going to failure.

Citation?

 

[Mac11wildcat]

Research says 1-3 reps close to failure is basically similar results as going to failure. So I would go to failure on machines and things that are safe, and save a rep or two on the barbell movements like bench.

Except everyone who targets 1-3 RIR trains at 4-5 RIR. Take out the guesswork and go till you can't at recoverable volume.

 

[Deleted member 123722]

Except everyone who targets 1-3 RIR trains at 4-5 RIR. Take out the guesswork and go till you can't at recoverable volume.

I know, but some of us know truly what is 1-3 because I've done DYHIT and gone beyond lol.

Do you no longer do Barbell or dumbbell pressing movements so you can go to failure safely?