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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.
5
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 2:22 pm to OysterPoBoy
How tall are you bruh?
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 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 1/29/24 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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