Ferenor
Member
Push pull legs arms push rest rest
Pull legs arms push pull rest rest
Etc
Pull legs arms push pull rest rest
Etc
MESO-Rx
Anabolic Steroids
malfeasance
Member
Interesting. I did not know this existed as a "thing," although I have been thinking for weeks about trying it. Weird.
eery
Member
ive had good experience with a similar split as well, i just that i added 2-3 sets of 1-2 bodyparts with arms, rear/medial delts and a horizontal and vertical back isolation movement if i remember correctly.
Plate Smacker
Member
Back (Biceps and rear delts get indirect stimulation)
Chest and Shoulders (early or later that day: Light leg extensions and Leg Curls going for burn) (Triceps get indirect stimulation)
Arms and Rear Delts
Legs (rotate Posterior and Quad focus)
Off day when needed....
Abs and Calves in-between certain sets and on off day.
Why? Arms and Legs are focus for the year.
Chest and Shoulders (early or later that day: Light leg extensions and Leg Curls going for burn) (Triceps get indirect stimulation)
Arms and Rear Delts
Legs (rotate Posterior and Quad focus)
Off day when needed....
Abs and Calves in-between certain sets and on off day.
Why? Arms and Legs are focus for the year.
I feel like i am wasting my time when doing arms. As the other parts of body are much more important and look beat when huge. Then once those parts are big enough, ill do arms more. Idk.
I’d agree but I’m tall and my arms have always lacked compared to back and chest. My back chest and shoulders are well developed however my arms seem to lack behind since they’re very long so this year I added an arm day. Used to run PPLPPL rest
Yes mine are too lol. It will start to look weird, yet you do hit thise muscles doing back and chest.
Plate Smacker
Member
It's almost like a rest day for me, because they are all small muscles. No major hit on CNS system. Allows some slight recovery before Legs.
I don't even do any direct trap work. They are developed because I go high on Side Lateral and OHP, engaging traps. When I Rack Pull I retract scapula back and up. A couple of other things I do that built the mid and lower trap that wrap down the back.
I also do a split with no arm day:
Chest and Biceps
Shoulders and Triceps
Back
Legs
I got started in powerlifting style training. Not for sport, just the type of training I did. Never did alot of direct arm work.
Joetastic82
New Member
Pull, push, legs repeat then a day off. I'll do deadlifts on day one. I'll throw in biceps on my last leg day of the week because they need it. In theory I'll do abs on leg days but they get skipped alot.
eery
Member
whats the question? is this 'dead' under a new account or something?
Ninjaturtle2020
Member
I've always done full body 4-6 times a week with a heavy leg day mixed in. Weird but i enjoy the routine.
I always make sure to work my calves, arms, shoulders, chest, lats, abs,. (I need to start squatting every other day, either hack or smith squats.) I just hate leg doms. I know if i do legs enough doms will stop but still.
Then i go to the hot tub, do water dumbbells in the pool + a few laps with my breath held(i love this feeling) and finish with the steam room.
I always make sure to work my calves, arms, shoulders, chest, lats, abs,. (I need to start squatting every other day, either hack or smith squats.) I just hate leg doms. I know if i do legs enough doms will stop but still.
Then i go to the hot tub, do water dumbbells in the pool + a few laps with my breath held(i love this feeling) and finish with the steam room.
Plate Smacker
Member
I only use supersets and straight sets to warmup.
I might superset bicep movement with tricep movement to get blood in there, or do a couple of straight sets but that's just to add weight for my needed working weight.
I use top set with rest pause and drop sets with rest pause for working set.
These sets last awhile, because they are continuing through rest pause.
I may rest pause 5 breaths, 5 reps, 5 breaths, only get 4 reps, rest 5 breaths, get 3 reps.
Two working sets of that.
I may go one all out set:, go to near failure, 2RIR(reps in reserve) or 2 reps in tank,, rest pause 15 breaths, hit near failure again, rest 15 breaths, hit near failure again. Drop some weight and do it again. Then drop weight and do 5 breaths and 5 reps progression.
The possibilities and ability to change variables is endless. I can change tempo which changes time under tension, I can do slow concentric and essentric, and vary that.
MR_Midas
Member
And with so many legs in a weekly split, how will you recover. It seems to me that you will be very tired and not recover, and therefore the growth of the legs will be very difficult. Unless of course you're a hulk.
Shadow Project
Member
PPL 2 on 1 off, because intensity is high and I need the extra day to recover in my cut. Think I'll keep on doing it this way because i like it.
MR_Midas
Member
Now I understand your scheme. But I still think it is very difficult for a good recovery. I can be wrong.
barbell001
Member
I train in powerlifting, so in the early to intermediate days I liked to do 2 on and 1 off but now years down the line the only way I can keep progressing and keep lifting heavy each workout is to train EOD. Sometimes I'll do 2 in a row if I wasn't able to go heavy on the first day.
MR_Midas
Member
I was helped in powerlifting by a 3 day scheme per week. Day 1 squat and bench, Day 3 deadlift and bench press, Day 5 squat and bench. This is how I always started recovery.
