So by putting the chest press first one day, and the shoulder press first on the other, both get an equal amount of training focus as the primary lift. However, yet again, there are some major downsides to this sort of schedule. Also what weight percentages should we use of our max, like 80% of our max or just however much we can do? ), that’d be really helpful! Information here impresses me , well done .I have the same question as the first commentator , but slightly different : Monday : Push Tuesday : Legs & core Wednesday : Pull Off Friday : Push Saturday : Legs & core Sunday : Pull. Sunday: off Thank you! I think I know that 3 sets 8 reps is the ideal for most of my chest/arms workout, but how many exercises would you recommend? Oh sorry, I obviously didn’t get that; but now it’s definitely too difficult for me to schedule knowing there’s no consistent pattern. You can get big on either plan, but in my opinion, it’s easier and faster on a split routine. Indeed it will. This will allow me to also run 3 times/week. could you give me a list of the actual workouts, such as bench press, leg press, squat, curls, ect. -i don’t enjoy the upper/lower split. This is especially true for more advanced lifters. Admittedly, this is a chicken and egg conundrum. The truth is that Program X and Y can both work, even if radically different, even for the same person…….if the right amount of effort and consistency are applied. And in that case, this version of the split is a potential option to consider using. For the smaller muscle groups: 2×10 + 2×12 = 44 reps per workout. you can squat 3 days per week) and this will help with strength especially for beginners and early intermediates. Plus my frequency per muscle group is higher (3x vs 2x for ppl). Takes time to learn how to manage volume and intensity and maintain frequency. They seem a little too complicated. Could you please recommend something that would benefit my goal which is to have my beach body back for the summer. Which means if you were using a split that trained chest one day, shoulders on another day, and triceps on some other day, you become a lot more likely to eventually run into problems with insufficient recovery and/or overuse injuries. Now let’s take a look at the pros and cons of doing PPL this way…. Not sure when I said that or what the context was, but I did indeed release a push/pull/legs routine called Bodybuilding 2.0. Another popular option, which is basically the opposite of the bro-split, is a full body workout routine that is most commonly done as a 3 day workout split. Keeping the rep range around 4 to 6 and training one body part per day. In fact, The Best Workout Routines contains a routine called Maximum Muscle Hypertrophy which is built around this exact split. It seems that 3-day PPL splits have been fading in popularity ever since Schoenfeld’s study compared them against 3-day full-body routines. I have a few questions aswell. But in this version, each body part is being trained every 5th day (so three times every two weeks). This version of the push/pull/legs split is the best in terms of convenience and scheduling, but it’s the worst in terms of actual effectiveness due to its suboptimal once-per-week training frequency. For most people, weight training 5 days in a row is not only too much, but completely unnecessary. Do you recommend doing your routines with a certain % of your 1RM for 1 week, then every week increasing the load; something like week 1 at 65%, week 2 at 70%, and so on until you hit 85-90% (increasing the load, decresing the reps), do a deload week then start over with a higher 1RM? With more advanced lifters, high frequency training is not always necessary, but certainly for beginners, the more often they can do each lift the better. I’m doing the push, pull, leg split routine now. For this reason, I recommend that those who are considering using this version go with Version 3 instead. However, if your current program is leaving your frustrated, with little to no progress, then do the opposite of what you are currently doing. So while this version of the split nails the frequency aspect of things quite well, everything else about it can be a problem for a lot of people. But is it actually worth it? (2) what system of progression do you have in place for each lift or exercise? Best split for hypertrophy? Day 1, you do legs by themselves, which, if you squat (and you should) makes … It would typically be done on pull day, though I personally don’t see a need for the average person just trying to build muscle/lose fat/look awesome to do direct forearm work. 1. And when each lift in your training day is of more or less equal priority, then it’s not good to always be running out of gas for the last couple of exercises. That’s a myth, and a suboptimal way to train for most people. Should I train my whole body at each workout? These are just examples for illustrative purposes. If you want it, just click here and tell me where to send it. The same goes for all of the use the shoulder girdle and elbows get during pressing/pulling movements, which again will be trained on consecutive days (and 4 times per week total). I could follow Upper/Lower or PPL 3 times a week. I like it, and will make this my consistent routine to focus on progressive overload. In context of the “Push/Pull/Legs Split” routine, where would you advice incorporating a core (abs) workout? Some people can make that set up work, but it’s definitely not something I’d recommend most people try. 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