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Started By
Message
Help me optimize my split please.
Posted on 1/25/24 at 12:37 pm
Posted on 1/25/24 at 12:37 pm
For the last few months I've been PPL and really like it. I'm between 70-90 minutes and don't really want to go any shorter. I go at lunch and the alternative is going back to sit at my desk.
The problem I have is I only go on weekdays so its:
PPLPP weekend LPPLP weekend and so on. The times I have a second day in the same week I'm a good bit weaker. I especially notice it on chest.
I'm making solid progress though and track my workouts and have steady increased weight going to failure.
Would I be better off switching to something like
Legs, Chest, Back, Shoulders, Arms
and give myself more rest so I'm at full strength for the workout?
Really only concerned with how it would affect me hypertrophy wise.
The problem I have is I only go on weekdays so its:
PPLPP weekend LPPLP weekend and so on. The times I have a second day in the same week I'm a good bit weaker. I especially notice it on chest.
I'm making solid progress though and track my workouts and have steady increased weight going to failure.
Would I be better off switching to something like
Legs, Chest, Back, Shoulders, Arms
and give myself more rest so I'm at full strength for the workout?
Really only concerned with how it would affect me hypertrophy wise.
Posted on 1/25/24 at 12:51 pm to OysterPoBoy
hypertrophy wise, assuming aethetics is goal, so mainly upper body would be better like you have it
i would focus it somewhat like this
push- chest & tri focus, shoulder secondary
pull- horizontal and bicep focus. DL variation
legs- squat, 1 unilateral and calf focus
push- shoulder and tri focus, chest secondary
push- deadlift and vertical pull/bicep focus
or something similar. just focus on getting really strong in incline db bench, weighted dips, close grip bench, weighted chins, chest supported rows, squats and sitting DB press and you wont have to worry about order and all the other BS. just focus on adding strength.
i would focus it somewhat like this
push- chest & tri focus, shoulder secondary
pull- horizontal and bicep focus. DL variation
legs- squat, 1 unilateral and calf focus
push- shoulder and tri focus, chest secondary
push- deadlift and vertical pull/bicep focus
or something similar. just focus on getting really strong in incline db bench, weighted dips, close grip bench, weighted chins, chest supported rows, squats and sitting DB press and you wont have to worry about order and all the other BS. just focus on adding strength.
Posted on 1/25/24 at 1:09 pm to lsu777
I like it. I was worried only hitting everything once a week would be too little volume. I've been making good progress so don't want to take a step back.
Posted on 1/25/24 at 1:10 pm to OysterPoBoy
if you are making strength gains, eating in a caloric surplus with plenty of protein then you are getting plenty of volume for hypertrophy
Posted on 1/25/24 at 5:00 pm to OysterPoBoy
Ughh, don't wear heels, you'll shorten yer Achille's tendon and yer deadlift will suck arse!
Posted on 1/25/24 at 8:00 pm to OysterPoBoy
quote:
The problem I have is I only go on weekdays so its:
PPLPP weekend LPPLP weekend and so on. The times I have a second day in the same week I'm a good bit weaker. I especially notice it on chest.
Might be better to make Wednesday and Sunday your rest days
5 days in a row is probably what is making you weaker the second time to work a muscle in a week
Don't know if that works for your schedule or lifestyle but I find scheduling one of the lifting days on a weekend helps me manage rest
Posted on 1/26/24 at 6:45 am to Powerman
I know that’s ideal I just can’t be consistent on Saturdays. Well I could but the old lady would probably not like it.
Maybe when the kids are a little more grown.
Maybe when the kids are a little more grown.
Posted on 1/26/24 at 10:03 am to OysterPoBoy
In my mid-40s and mostly use a 4-day 531 schedule but no matter what plan I use I found I have diminishing returns on my workouts after lifting more than 3 days in a row. I know everyone is different, but this wasn't an issue when I was younger. You don't need to take a true rest day, if I have a week where my schedule only allows me 4 straight days to get it in, I will double up on day 2, then program a mobility day with very light lifting and a maybe a long row on day 3, then finish up day 4 with my normal planned workout.
If I try to power through by Day 4, no matter what main lift or bodypart I'm focusing on, I'm not as strong and worse, less focused. I also find this approach keeps me healthier, I haven't hurt or tweaked anything during workouts in a long time. That might also be a focus on better form and mobility, but it all adds up.
If I try to power through by Day 4, no matter what main lift or bodypart I'm focusing on, I'm not as strong and worse, less focused. I also find this approach keeps me healthier, I haven't hurt or tweaked anything during workouts in a long time. That might also be a focus on better form and mobility, but it all adds up.
Posted on 1/26/24 at 2:55 pm to NOLALGD
Yep, I would prefer to lift 4 days a week for sure over 5.
Posted on 1/26/24 at 3:53 pm to OysterPoBoy
M chest, hit a great tricep superset at the end
Tu lats/traps
W legs/glutes
Th shoulders (35-45 min workout)
Fri bi’s/tri’s
I’ve been on this split for about a year and I’m sore each and every time. Have had great growth. Hour a day. 4-5 exercises, 4-5 sets each, 15-18 reps each set.
*hypertrophy is my goal
Tu lats/traps
W legs/glutes
Th shoulders (35-45 min workout)
Fri bi’s/tri’s
I’ve been on this split for about a year and I’m sore each and every time. Have had great growth. Hour a day. 4-5 exercises, 4-5 sets each, 15-18 reps each set.
*hypertrophy is my goal
This post was edited on 1/27/24 at 12:15 pm
Posted on 1/26/24 at 3:58 pm to pwejr88
You must be taking some long arse rest periods between sets.
Posted on 1/26/24 at 4:20 pm to Tiger Ryno
I edited. I rest 0:45-3:00 depending.
Mostly 0:45-1:00 but I’ll sometimes do heavier weight (2-5 reps) last set and rest 3:00 before.
Mostly 0:45-1:00 but I’ll sometimes do heavier weight (2-5 reps) last set and rest 3:00 before.
This post was edited on 1/26/24 at 4:21 pm
Posted on 1/29/24 at 10:22 am to OysterPoBoy
I did this split for a while and really enjoyed the periodization aspect. Kept my workouts from feeling repetitive
Monday: Upper body, Strength/Power Based
Tuesday: Lower Body, Strength/Power Based
Wednesday: Push (Chest, Tris, Font/Side delts) Hypertrophy
Thursday: Pull (Back, Bis, Rear Delts) Hypertrophy
Friday: Legs Hypertrophy
Monday: Upper body, Strength/Power Based
Tuesday: Lower Body, Strength/Power Based
Wednesday: Push (Chest, Tris, Font/Side delts) Hypertrophy
Thursday: Pull (Back, Bis, Rear Delts) Hypertrophy
Friday: Legs Hypertrophy
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