best bodybuilding routines?
any roid split
Push/Pull/Legs
Dont fall for the fucking Mon/Wed/Fri Full Body meme, youll end up with a non proportional body.
>>36780510
ppl
dont do ppl or any split if you're a weak faggot though, it's literally pointless
Beastmode jones 4 days on 1 day off.
>>36780510
arnold split
3 day split, twice a week (i.e. abc rest abc rest)
oh and its gotta be volume oriented
>>36780510
Zyzz split
>>36780560
wtf are you talking about, you realize you can still get strong doing a ppl or split, if actually have to put the effort in and be sure to progress your weight. i know wild fucking concept. oh and the aesthetic gains are much better than some full body split or ss/sl
>>36780584
>breaking down muscles to the point where they can't be worked out every 48 hours
>making noob gains in strength/size
Pick 1
>>36780551
>Dont fall for the fucking Mon/Wed/Fri Full Body meme, youll end up with a non proportional body.
source?
i'm doing exactly that
>>36780510
>that babyface
>>36780707
Look, man, I'll give you something to start your research off of.
Look up Team3DAlpha on youtube, and mainly watch his "overtraining videos"
>>36780584
>he thinks his 3x10 135 bench will get him big
i didn't say you can't get strong doing a split, but it's INEFFICIENT compared to starting with a newb strength program for the first ~year.
I've seen this shit many times in my lifting career
>skeleton newb enters the gym during the summer
>i see him doing curls and shit everyday, dont really care
>go to college, running my 5/3/1 or equivalent strength program while bulking. strength skyrockets, looking better and bigger
>come back home for xmas, dyel newb doing the same shit with the same weight
>go back to college, start leaning out
>come back in the summer and that dyel newb looks EXACTLY the same, lifting the SAME weights
it's fucking pointless to start with splits, stop trying to steal gains from newcomers.
splits/PPL are absolutely great when you can lift non-baby weights and can handle high volume.
UHUHU worked for me, gained 11 killos in 2 years.
>>36780851
>full body 3x a week
>overtraining
>>36780893
What is for you non-baby weights.
Im doing a PPL with 80kg 3x8 benchpress and 120kg 3x8 deadlift and 90kg 3x8 squats. Is it to early to train with a Split Routine?
>>36780969
Jesus.
Have fun being mediocre
SIX PACK SHORTCUTS
>>36780893
It's not the programm, it's the diet. Since you were bulking, you knew what you were doing.
The curlbro's generally have no idea at all what their doing, that's why they do some exercises that they found on google images. For the same reasons, their diets suck and they don 't grow
PPL twice a week?
>>36780510
Anyone know this dudes height and if it's possible natty
>>36781139
>What is for you non-baby weights.
1/2/3/4 5RM
>>36781254
Every second day
>>36781285
i wish i could remember his name. i remember seeing him in one of David Laid's videos. They called him Mr. Bubbles.
>>36780893
don't get memed by this guy.
>36781311
no you retard
>>36781311
that enough volume? not all of us want to be power lifters
>>36781349
It's not. PPL is done 6 times a week, not 3. PPLxPPL.
Do a different routine if you only have 3 days to spare.
>>36781285
https://www.instagram.com/stevencao_/?hl=en
found his insta, actually. maybe you could dig around.
>>36781285
Not possible natty unless you are a genetic anomaly
this video turned me gay
https://www.youtube.com/watch?v=dVesvJEhXWs
>>36781362
>say I'm doing a PPL
>only do the push/pull days
D E V I L I S H
Tren and push pull legs
>>36780851
>overtraining
i don't think you know how rare overtraining actually is, especially if you don't work the same muscles every single day of the week for a month.
>>36781518
overtraining is not rare, it's just not a huge problem unless you're an advanced athlete. overtraining for a novice/intermediate is resolved fairly quickly.
>>36780551
You are a complete idiot. Here's your (you)
>>36781518
Jesus you daft cunt.
THE NAME OF THE VIDEO IS WHY OVERTRAINING IS A MYTH. I am saying it is rare, and peoples vision of what overtraining is is skewed.
>>36781583
Go fuck yourself, have fun with your full body split mediocre faggot. Jesus, fit used to be a place where good infomration was shared, and minimal faggots.
MEDIOCRE
E
D
I
O
C
R
E
>>36780510
Anyone know the routine the Chinese oly lifters use?
Or Klokov?
I know they're on more gear than a clockwork factory but still.
>>36780551
This. Or any volume oriented split. I'm doing ULxPPL. The first Upper and Lower days are more strength oriented. Just put your big lifts at the beginning in the 3-6 rep range and try to increase weight or reps every gym session. Finish off your workout with heavy sets in the 6-12 rep range.
I used to do full body workouts but the strength gains never correlated to aesthetic gains. And no you don't have to reach some magic number to move onto a different routine. Call me a bitch all you want but I want to look good. 3 months into a volume split and people can finally tell I lift, and I'm breaking PRs every weeks
i do
day for arms
day for chest
day for back
day for shoulders and traps
legs?
>implying i do legs every week
>>36781518
>>36781571
>>36780851
arnold always overtrained, on purpose
>>36781788
>training a musclegroup and then having to wait a whole week before you train it again
never ever gonna make it, faggot
does anyone have a good push-pull routine for hypertrophy?
did a full body strength routine (5 reps mainly) for 1 year and now i wanna go back to higher reps again
thanks brehs
>>36781854
Unless hes jooooooooooooocing.
>>36781788
is you joocing bruv?
>>36780510
Is it me or his he too symmetrical? It's like someone used an image split down the middle of his body or something
>>36781915
no but i am actually big . you dont have to do a muscle group twice unless its lacking . iv been lifting for more than 7 years so i know whatsapp
>>36781854
this
you gotta do shit at least 2x a week
>>36781139
What do you weigh? And yes it's too early.
Chest/Shoulders/Tris
Run(or rest)
Back/Legs/Bi's
Run(or rest)
I do pushups and pullups everyday btw
Highly recommended for nattys
Been doing the same routine for 3 years.
Monday chest and triceps
Tuesday legs
Wed off
Thursday Back
Friday Shoulders and Biceps.
Clean diet helps, supplements dont https://www.youtube.com/watch?v=hnmR0MP_SpQ
>>36780551
>>36780560
Gonna do PPLPPLx when I start my bulk.
1. What day/what exercises should I add abs too?
> hurrdurr OHP and squats for abs
Fuck you, that's not how you get amazing blocky abs.
2. I'm honestly glad with my thigh size (23" shredded at 5'10") and want to not grow. How should I do so? Drop exercises from leg day? Only 1 leg day a week? Dead serious.
Pre-cut I my 1RM at 5'9" were 135/235/345/don't DL.
Strong enough for PPL?
>>36781729
Bro what's your routine?
I am interested
>>36781954
You don't have to when you're big. If you're intermediate, frequency is key.
>>36781901
http://forum.bodybuilding.com/showthread.php?t=149807833
>>36781729
>>36780551
Can you rate my routine? I'm new too lifting, recovering aushwitz-mode currently on a bulk. I've been lifting for only a little over 40 days.
I'm doing Push/Legs/Pull instead of PPL
Push
Bench 3 x 10 (should I move to 5x5 for bench?)
Dumbell Flys 3 x 10
Shrugs 3 x 10
Military Press 3 x 10
Tricep Extensions 3 x10
Dumbell Shoulder Press 3 x 10
Legs
Squats 5x5
Leg Press 3x10
Hamstring Curls 3x10
Leg extensions 3x10
Pull
Lat Pulldown 3x10
Rope Pulldown 3x10
Curls 3x10
Hammer Curls 3x10
Dumbell Press 3x10
Cabel Row 3x10
I'm going to add deadlifts back into the mix but I nearly fucked up my back when I first tried them so I'm nervous about doing them. I need to perfect my form.
>>36783127
>leg extensions
Enjoy your knees while they are still working.
>>36783127
push
5x5 bench
5x5 military press
3x15 cable chest flies
3x10 dumbbell shoulder press
3x15 tricep extension
Legs
Squats 5x5
Leg Press 3x10
Romanian Deadlift 3x8
Hamstring Curls 3x15
Leg extensions 3x30
Pull
Cable Row 5x8
Assisted Pullup 3x8
Lat Pulldown 3x12
(dumbbell?) curl 3x10
hammer curl 3x15
did you mean to put dumbbell press on pull day?
change your routine when you add in deadlifts
i was a different anon but ask me whatever you want
>>36783211
Are they harmful on the knees? I haven't noticed anything. Should I cut them out?
>>36783229
Yeah I put in on Pull Day since I didn't know if I should do the dumbell press and bench press on the same day. I figured it was a good way to get an extra chest workout in that works the stabilizer muscles.
>>36783233
https://www.t-nation.com/training/truth-about-leg-extensions
Yes, they are pretty bad.
Im doing PPLPPLX and on Leg day I do:
>3x5 Squat
>3x8 Romanian Deadlift
>3x8 Leg Press
>3x8 Leg Curls
>5x8 Calf Raises
>>36781518
Swarming phases of insects are really interesting senpai
>>36783275
nothing wrong with dumbell and barbell bench on the same day
I'd say
push
5x5 bench
5x5 military press
3x10 dumbbell bench
3x10 dumbbell shoulder press
3x15 tricep extension
>>36783282
>5x8 calf raises
breh
w/w/w x w/w/w
>>36783282
>>36783229
Any particular reason for romanian deadlifts instead of the standard?
>>36783368
I do standard deadlifts on mondays, RDL are for harmstring isolation.
>>36783368
you apparently can't do them
>>36783393
hah fair point.
>>36783391
Ah got it.
>>36782308
Yes
noone mentioning you should focus on lowering and raising the weight slowly and controlled
Finishing up SS soon later this year
Do I go Texas Method or PPL? How come Texas Method isn't good for aesthetics? People here always post PPL bodies but never Texas, Madcow, etc
>>36781373
it would help if he was pretty short
>>36781366
jesus christ this was him a half year ago
>>36780551
>worries about proportions
>recommends PPL
lol.
If you want to actually be proportional you should be doing wendlers 5-3-1 boring but big. 4 days a week, 2 uppers, 2 lowers.
PPL is 4 uppers 2 lowers, how the fuck is that being proportional?
>>36784857
>>PPL is 4 uppers 2 lowers
what the fuck
>>36784878
4 upper body
2 lower body
>>36784857
because there are many more muscle groups and joints in the upper body to hit than in the lower body
going to be honest you're probably pretty new
i've done 5/3/1 BBB for 6+ months and if someone is focused on bodybuilding I'd never recommended BBB. It isn't a bodybuilding routine at all.
PPLxPPL is a perfectly reasonable intermediate bodybuilding routine
>>36780510
I'm doing PPLXXxx where I hit anything that isn't too sore during on X days. Usually a Pull day and then a day for shoulders and leg accessories, but sometimes a little chest or triceps.
once you lift for a while, i think you start to get a better feel for muscle activation and how much you need without overtraining. I've experienced debilitating soreness from overtraining, and I think leaving the second half of the week more flexible is a good way to combat overtraining.
>>36784893
I know what it means, I'm just really confused by you saying that. Are you retarded?
>>36784878
......are you really saying "what the fuck"?
99% of people who do PPL do it 6 days a week. PPLPPLx or PPLxPPL. or LPPxLPP or LPPLPPx. Splitting Push and Pull doesn't make fucking sense, you're still using all of your upper body to perform 100% of all your pushes and pulls.
I am saying as someone who actually followed PPLxPPL for around 2 years. A 4 day upper/lower, like Wendlers 5-3-1 works much fucking better than a 6 day PPL.
>>36784924
I'm not the anon that posted the original comment.
>>36780510
3x full body for intermediate natty with focus on different upper body muscle group each session
/thread
>>36784894
I've been lifting for 5 years actually, and I did PPL for 2 years out of those 5 years.
5-3-1 BBB 4 days a week in the last year has done more for me than 2 years of PPLxPPL did. I am more muscular, stronger, and leaner on 5-3-1 BBB than I ever was following PPLxPPL for 2 years.
I'm not denying that could just be a personal thing where my body responds better to 5-3-1 BBB, but I wouldn't just automatically discredit a routine like you guys are by saying "DONT DO ANYTING BESIDES PPLXPPL"
>>36784894
bbb is literally designed to put on mass though...
>>36784894
I disagree. Upper body has much smaller muscles that can be stimulated very easily on a Upper/Lower. Lower body has much larger muscles that recover faster and can be hit much harder. People training PPLxPPL and training smaller muscles in their upper body overlapping 4 times a week while only training the largest muscles in their body only twice.
You're essentially training your biceps,triceps,rear delts, forearms etc 4 times a week on PPLxPPL, but only training your quads, hamstrings and calves 2 times.
I'd really like to know your reasoning for why you think this is logical at all that those smaller muscles in the upper body have a 4 times a week overlap, but your much bigger muscles in the body only have a 2 times a week overlap. If your main concern is proportion than that is a really bad idea.
>>36780551
is pplppl too much on a cut? i was reading about 5/3/1 bbb but it says dont do it on a cut.
im so confused brehs all i wanna do is keep as much muscle until i get to my goal weight. is ppl by itself enough to keep muscle when doing cardio?
>>36785227
BBB is useless on a cut because you simply won't progress. You will end up fatiguing your muscles and doing harm with possible injuries
PPL depends how intense your workout/load is.
Both are aimed at packing meat and if your not eating to supplement your workload than its pointless
>>36785015
every program is designed to put on mass
>>36781366
his high lat insertions give me hope.
>>36784832
>>36785288
>claims 5-3-1 BBB (4 days a week) isn't good for a cut because it's too much (even though the BBB part of the routine is OPTIONAL, NOT MANDATORY)
>recommends PPL 6 (SIX) times a week instead.
How does that make any sense whatsoever?
5-3-1 BBB is still perfectly fine when cutting, you just following the instructions of the routine and just less sets or take out one or two or three OPTIONAL exercise on days you're feeling tired. Then on the days you're feeling good you have the flexibility of doing those optional lifts.
It literally makes absolutely no sense whatever so someone could say training 4 days a week on a 531BBB is bad when cutting, but doing 6 days a week PPL is perfectly fine when cutting. That makes absolutely zero sense whatsoever.
>>36785554
jesus christ, i really need to stop replying on a phone, shit comes out all non-nonsensical.
If i'm plateauing in SS, should i start doing ppl or 5-3-1bbb?
>>36785611
Depends on many factors
BBB can help you milk linear gains by getting tons of reps in
If you are trying to gain strength BBB all the way
>>36785611
Ive done both PPL and 5-3-1BBB. Progressive overloading is much more simple and easier on 5-3-1BBB than it is on PPL. I don't care what anyone here says, it's a fucking fact.
PPLxPPL doesn't necessarily have any "overload" method in mind, where as BBB is focused around 5-3-1 progressive overload (to ensure you're actually making progress) accessories + a few extra optional accessories for the bodybuilding.
Go ahead and do PPL, experience it for yourself for 6 months or so. Then switch to 5-3-1BBB. You'll notice straight away how much more easier it is to keep progress overload going with 5-3-1, because it's just 1000x smarter and more intelligent training style. PPL is more of a mongo routine for guys taking lots of drugs.
>>36780510
I'm doing boxing/muay thai three times a week and it's pretty intense.
What's a good lifting program to compliment that? A split? The primary goal is to help with the weight loss but anything is good 3 days p/w would be the max i could go.
>>36785660
>PPL is more of a mongo routine for guys taking lots of drugs.
This is honestly the truth about ppl routines. Yea they're not terrible, but it's not a smart way to train especially if you're natural. I guess you could implement 5-3-1 progression schemes into your ppl some how, but I doubt that's better then just doing 5-3-1 how you should do it (4 days a week, not 6)
>>36781788
you're not gonna make it, bro.
>>36780851
Is there really such a thing as over training? I mean obviously if you die...
>>36786011
yes, if you workout everyday and never give your muscles a chance to heal and grow. not only is it bad for your body but you'll get sick because your body won't have enough energy to do the shit it's supposed to do and maintain equilibrium.
>>36785554
I'm speaking from personal experience, PPL isn't as intense as bbb.
I go on bbb only when I'm bulking otherwise I crash out
>>36782289
random anon but
I do abs after legs day and just like you said i dropped some exercices because I'm happy with my legs (lmao3pl8)
Great routine and great gains
>>36780893
This. I didn't really know what I was doing and just picked a "beginner" split routine from JEFIT and did that. I was inconsistent with lifting, I'll give that, but I got really into it in January and was seeing no progression so I went to upper body, lower body, cardio day, repeat. Now I am finally going up in weights after only two weeks and I feel like I wasted so much time doing splits like y'all are talking about. Going up in weights is motivation enough for me to keep it consistent this time.
Been doing bro split for 5 weeks while on a cut, clean diet too. Why so many people ragging on the bro splits? (I do shoulders, arms, rest, legs, chest, back, rest)
>>36785105
I agree with this post and would also like to see the logic in training smaller muscles more often.
>>36786055
Splits have massive amounts of overlap on upper body.
You're essentially training the smallest muscles in your body that need the least amount of stimulus to grow 5 times more than you're training your biggest muscles which need much more stimulus to grow.
It makes no logical sense to train that way unless you're on drugs, because lifting is a completely different animal if you're on drugs.
as a beginner, are the scooby beginner and intermediate workouts any good?
>>36786447
Majority of scoobmeisters advice is legit. There's a reason everyone loves scooby
>>36781442
>say i'm doing PPLPPL/week
>do PPxPP/week
x-D
>>36786526
ok nice....i get a kick out of the guy, but didn't know...i will continue those workouts....i can do the intermediate recommendation of a full set of pushups, but I can't do that pullups stuff yet....should I still move on to the intermediate? Obviously, I am not following the advice....should I just keep doing the beginner until i can do the pullups as well? I just don't want to get over developed in a certain body part.
Used to do PPL, but switched to upper/lower. Can I go six days on an upper/lower or is that too much? My legs take forever to pack on mass so I thought I'd train them 3 days a week instead of 2. Halp me!
>>36786599
i don't consider scooby reputable. he focuses way too much on isolation movements, advises against the actual best mass builders (barbell bench, squats, deads) and unashamedly advises that people do skateboard squats, which is just insane.
scooby's nutrition advice is really good, but disregard his training advice.
>>36786649
>scooby's nutrition advice is really good,
>"If it tastes good, spit it out"
yeah okay
>>36786626
Depends on your age/ intensity of workout and how much you lift but I would say 3 days on any muscle group is too much and you're most likely heading to snap city if you decide to do it
>>36786649
but doesn't he recommend against squats and deadlifting just because most of his stuff is focus around home workouts? aren't those 2 exercises probably the easiest to do wrong and injure yourself with?
>>36786863
I have a scoliosis so back squats and conventional deadlifts are out of the question. That's extremely hampered my progress, but it's just not worth the risk. So I'd say my workouts aren't as intense as most. I do leg press/front squats, RDLs/curls, leg extensions, calf work, and finish will hack sled. My upperbody is fine size wise so that's why I thought I should increase frequency on legs.
![is-rich-piana-the-movie-coming-o[1].jpg](https://i.imgur.com/lyBJyrQ.jpg "is-rich-piana-the-movie-coming-o[1].jpg")
>2016
>thinking you can't have a strength oriented PPL routine for both strength and aesthetics
I do 5/3/1 5 times a week, where is your god now?
>>36787056
Richard Hawthorne is a 5'3 manlet with scoliosis who Deadlifts 600lbs, what's your excuse?
