MY OFF-SEASON PUSH, PULL, LEGS SPLIT
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- Опубликовано: 17 май 2024
- In this video I dive into my off-season training split, what I learnt, what changes I made over the years and how you can structure your own!
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Развлечения
By far the best channel for info on the sets /reps / spits the breakdown really helps
Anytime
Top man Kuba! Thanks for the info mate
thanks for the video! great explanation
Thanks for sharing your knowledge! Much appreciated your input. Very useful as always. 💪🏼👊🏼👍🏼
I appreciate that!
great symmetry, Kuba !
The knowledge provided by the channel is great, especially for those wanting to learn and improve
Thank you
I like that idea about rear delt/ bicep order. Going to use that. Never thought of that. Thank you.
Glad to help
New subscriber here. Loving your videos, Kuba! Found you at Think Big BB. Thank you for your channel, Kuba! 🏆
❤️
Could Meg do a video series about her training programme? Love you guys
Loving our videos
Notification ON my guy!
Ppl truly is the greatest split. You can do so many things with it to meet your needs. I never saw any reason to spend a whole session training one muscle with 5 exercises.
Best imo to put intensity w nice frequency
I agree
Appreciate you addressing the nuance of the PPL training split. Ive made good gains personally using this split. God bless.
Love to see it
Just subscribed, will be catching up and tuning in
Thank you
wild English accent LOve it !!!
Great vid Kuba. About the Biceps first then Rear Delts did you leave them off the graphic as the last exercise is hammer curls? Cheers
Been running PPL for about 10 months now, by far the best split and I have the best connection with it. Have added an arm and delt day toward the end of the week cause I needed more arms/side and rear delts. Current split is rest, legs, push, rest, pull, arms/delts, rest.
Epic
Great video!
Have you ever tried a upper/lower - like JP has talked about on IG and YT?
Not the one jp explained I have not - I have variations of but not in a long time I may explore post show
@@KubaSylvesterCielen appreciate your response!
You and your wife n team are just awesomeness,and make 7s all wanna work harder and smarter..thanks for sharing iron bro.
Could you please layout a possible workout to add back frequency? Mine is seriously lagging behind. I know you covered push, pull, rest, legs, pull, rest. What would the second pull workout look like?
Could you do a video like this how you would programme an upper lower please.
I already have it’s on this channel
Any advice for adductor growth with no adductor machine?
💪💥
Outstanding channel. I like P/L/P/Rest split while being very willing to take a rest day after leg day as needed. I switched to this years ago when having shoulder issues, and stayed with it because i liked the local recovery between upper body workouts. I always take the rest day after pull day.
@@kushasia3758 What is the third P with J.P.'s? Thanks.
@@briand5047 he does a shoulder focused push with 1 chest movement in the short to account for the 3 sleep recovery time till chest focused push
Love it bud
@@briand5047 the second push
Kuba do you find it easier to add more volume in with the prime machines because of the ability to change the resistance profile?
Yeah and no, makes very little difference - if I didn’t have prime I would just adjust rep range
Iron sharpens iron
Hi, what is the best way to target upper back without machines that directly target it? Is there a specific cable or DB exercise that will help? Use overhand grip on the Cybex row but never get a great connection with it
Dumbbell row - barbell row - execution is key
Best ppl variation for chest and back weakness doing ppl rest pp rest currently
This will do it if your focus is chest and back - key is how you spread your volume and exercise selection
@@KubaSylvesterCielen should u incorporate more volume in my 2nd push day for example when I have 4 sleeper instead 3 on 1st push day
And is 15/16 sets across 2 pull days too much for back, my bicep volume is low
@@lucasirvine6259 I wouldn’t recover from that, you may try it and see how you go on
@@KubaSylvesterCielen wouldn’t recover from back volumn ? U recommend like 12/13 I take every set to failure and occasional forced rep on upper back prime row for example
@@lucasirvine6259 like I said try it for your self, I did and I know what I can and can’t do
Hi Kuba and thanks for the good video, I would like to try the push, pull, leg program, but my legs are the weakest muscle group in my body, what do you think if I split push1, leg1, rest, pull1, leg2, rest, push2, leg1, etc. or will the rotation be too long? t. Antti from Finland
Sounds great exactly what I would do to bring up legs
Thanks👍
Thoughts on just having 1 rotation instead of 2 in a push, pull, legs split? Personally i like that i run the same movements often, bc i get a change to progress the move sooner
I do this and have done this when I had limited kit
do you recommend as well as Jordan for most people Upper/Lower work? Because you can hit lets say your upper 3 times in the span of a week rather than PPL as you are advanced and me not at all haha?
You can always do P/P/L/rest/Upper/lower if recovery is fine this is what I do
Yeah if you need it bud sure
do you logbook every working set and the next session you'll be improving every single exercise?
Yes
How do you go about increasing volume to 20 sets per muscle . How did you decided on when and where volume needed to be added
Why would you want to increase volume that high ? Most people wouldn’t grow
Start with minimal volume see how your recovery is and keep adding small amount of sets ( per session ) until you cannot do quality sets or progress them aka find your threshold
@@KubaSylvesterCielen awesome man appreciate the reply and information you share . I meant in terms of starting with minimal volume lets say 12 sets per week and then continuing to add sets until your at that 20 sets per muscle . You mentioned you didn’t just start with 20 sets per week you worked up to that . I was wondering how did you go about increasing sets per session . Like did you say I could use more side delt so let’s add 2 sets per session to lateral work?
@@ericshirilla3370 I wouldn’t ever do 20 sets per muscle group - 20 sets per session yes - I add sets exactly how I explained in comment above
Is it ok to have only one rotation of exercises every 5 days if the gym does not have many options , or it will prevent me from progress ?
Yes absolutely it’s what I would do
What you think about JP split
P L P off P Density off
To bring legs and Back specifically
To bring up back and legs I would run upper lower instead
@@KubaSylvesterCielen thanks mate ♥️
Heyy kubb , how do you feel about the doriyan split ?
One of the best splits there is imo
@@KubaSylvesterCielen you ever thought of hopping on that in future ? Or you gonna rock with the push pull because of the frequency part
@@sumantsingh3981 I haven’t bud, it won’t really give me what ppl does in terms of frequency. All time best split is PPRLR having that rest between legs and after is always best
@@KubaSylvesterCielenokayy kubb . Thankyou for all the high quality content and info mate , best of luck for your future journey 🎉
Kuba looking muslim with the beard haha
@pierre_lesr voici l'inspiration, je pense