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Message
re: Switching to Push/Pull/Legs
Posted on 2/11/20 at 11:11 pm to lsu777
Posted on 2/11/20 at 11:11 pm to lsu777
Well my bro split is different. Five days, individual work outs with a lot more isolation work usually.
In 4-6 rep range
Flat Bench - 255. Incline - 225(hence using this first upper part of pec is behind)
Stiff deadlift - 335
Squats- 315
Create my own because wasn't a fan of a lot I saw online. Most had the compound stuff but seemed to not spread around the isolation movements well to me. Seemed areas left uncovered.
Goal is just change. I hit a wall and really haven't seen improvement for a few months. Even tried lowering weight for more hyper but growth seems stagnant as does strength increase. Feel it's time to mix it up see if I can shock myself I guess
I started with total body 3x for 3 months. Last year and a half it's been bro sets.
In 4-6 rep range
Flat Bench - 255. Incline - 225(hence using this first upper part of pec is behind)
Stiff deadlift - 335
Squats- 315
Create my own because wasn't a fan of a lot I saw online. Most had the compound stuff but seemed to not spread around the isolation movements well to me. Seemed areas left uncovered.
Goal is just change. I hit a wall and really haven't seen improvement for a few months. Even tried lowering weight for more hyper but growth seems stagnant as does strength increase. Feel it's time to mix it up see if I can shock myself I guess
I started with total body 3x for 3 months. Last year and a half it's been bro sets.
This post was edited on 2/11/20 at 11:12 pm
1
Posted on 2/12/20 at 8:30 am to Gatorbait2008
I know what a bro split is and all you did was arrange it in a push pull fashion and make it 3 days.
Your program is low frequency.
Change isn't a goal, are you trying to bulk, cut, get stronger etc
Your numbers are great and indicate a high level of progress on the lifts, congrats on that.
There is nothing wrong with a ppl split or what you laid out. There is a bit of redundant exercises in there but nothing that will cause issues. But there is nothing about a ppl split that is low frequency that will cause some magic to happen.
Your progression model seems vague. What I would suggest is possibly taking a look at 531 building the monolith or BBB challenge if your goal is to put on size/strength. If your goal is simply hypertrophy I would look at dc training or John Meadows programming or something similar.
If your goal is to cut/recomp we'll fix your diet and look at greyskull LCI or 531 krypteia.
Your program is low frequency.
Change isn't a goal, are you trying to bulk, cut, get stronger etc
Your numbers are great and indicate a high level of progress on the lifts, congrats on that.
There is nothing wrong with a ppl split or what you laid out. There is a bit of redundant exercises in there but nothing that will cause issues. But there is nothing about a ppl split that is low frequency that will cause some magic to happen.
Your progression model seems vague. What I would suggest is possibly taking a look at 531 building the monolith or BBB challenge if your goal is to put on size/strength. If your goal is simply hypertrophy I would look at dc training or John Meadows programming or something similar.
If your goal is to cut/recomp we'll fix your diet and look at greyskull LCI or 531 krypteia.
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