@@mr.khorsani8740 For most, you can get away with 2-4 sets of OHP as a secondary or even third press a week. I used to do OHP as a main movement for over 5 years and although it works, it also work to focus more on horizontal press. Depending on your genetics, your shoulders will still look great, provided that you focus on your rows and lateral raise work.
I do a Push/Pull/Legs/Focus split using the 2 days on 1 day off cycle. The focus day is my "fun" day where I hit my weaker body parts (I'm 6'3" so my arms need lots of extra love to keep up). It definitely helps reduce fatigue, which I find builds up over time if I'm not careful. However, I highly recommend the "If I need it" method. If I'm walking around and I can tell I'm fatigued to the point where my training will take a hit, screw it. Extra rest day. We grow when we rest, and I don't think strict adherence to a specific rest day cycle is necessary or even optimal sometimes.
Last year I did the 5 day push pull legs split and it gave me the best results ever! It also gave me the chance to go very intense on every session. I learned that high intensity for me is better than high volume.
I’ve been training 6 days straight a week for over a year and a half now with PPL. On my 1st pull day I focus on upper back 2nd pull day is lower back. 1st leg day I do with abs. Day 6 for legs is 1hr cardio with calves and abs. Every 3rd or 4th month I’ll do legs twice a week for a month (LPP) so legs, push pull. Legs, push pull.
@@andrewgardelle516 sorry, I should’ve been more clear. Day 6 for legs is really just cardio with calves/ abs. 3rd or 4th month to LPP is when I actually do 2 full leg workouts for the week.
I do the 5 days. 6 weeks post contest and it's been awesome. I stick to 3 exercises for each exercise. Failure for the top set. With the higher frequency at 45 this volume is allowing weekly strength gains and healthy recovery.
Shoulder work? Why not do upper/lower/rest as a 3 day split? And add more bicep/tricep work where you want, You'll be hitting everything more and you can focus on arms while having enough rest. Also this quad compound and hamstring isolated shit as well for chest/back is just weird. Hit compounds for back/chest every upper day. For legs you can change compounds around but why not day quad isolation on leg/press squat day? If your legs recover enough between lower days just do like hack squats 1 day, squats/leg press the other. With a bulgarian split squat or RDLs for your hamstring compound.
@zrpggamer I add pulling shoulder movements on back isolated day and pushing shoulder movements on chest compound day. Hit them again on arms day. I like to work out 5 days a week while hitting each muscle group twice, and I don’t want to spend 2 hours in the gym each day. That's why the weird split. I considered the split you are proposing, but it doesn't hit each group twice.
@zrpggamer brain fart. My bad. Lol! I actually got this from the upper lower split. The problem i found with the upper lower split was the volume was too high to give full energy to all of the compound exercises in the upperbody. So this splits it while still hitting each group twice a week and adds some development exercises in for a more defined look. Depends on your goal, too. I'm not going for mass right now so this works.
@DR-gg9ke Alright. If you have issues with getting tired u can do good exercises that tax your cardio/joints less. Like machine rows vs barbell rows for example.
My PPL Split. Monday: Legs Tuesday: Boxing Wednesday: Push Thursday: Boxing Friday: Pull Saturday: Boxing Sunday: Rest Deload every 8th week and a Saturday off. 5 sets of everything and try to go to failure on the 5th set. My Push and Pull is all calisthenics. I want strength, but not necessarily the hypertrophy.
We need more split videos and the difference in them. I know you mentioned them in your older videos but I would love to hear some more about splits in 2023-24
FB, upper lower, torso limbs, PPL, PPAL, antagonist (chest-back, shoulders-arms, legs) are basically all the same, but with more or less muscles trained in a single training day. In all of them you train your muscles from toe to head during the week. Ie push pull legs (if you start on leg day, you have legs, back and bi, chest shoulders and tri) - combine day 2 and 3 and you have legs, upper body which is upper lower. Also people have been training for thousands of years (decades of modern bodybuilding), chances of a phenomenal new split popping up in a given year are quite low.
This was a great split I used, when I wanted to emphasize raw strength and hypertrophy. I would use my upper body and lower body workouts to focus on 1-5 reps, raw strength and power. My number skyrocketed and I was strong. However, when I started to increase rep ranges to 5-8 reps, I started to gas quickly. I ended up turning my upper body and lower body workouts into heavy push and heavy pull days.
Now having my son with me I have changed over from bros splits to PPL splits. We don't train specific days of the week and just go as needed. Although I will say this. We do Push, Legs, Pull with a rest day in between them. I find training upper body too close together can fatigue the other parts more so put the Leg day in between push and pull days. Our split is like: Push, day off, Legs, day off, Pull, day off.....Then straight back round to Push. No specific day of the week required Monday Push, Tuesday Legs etc. Just roll on and on.
Hello, i am a Dorian client and using same program 3 days with 2 days choosen from me groups to hit again but as you know its intesity and 2 reps are beyond on every last set.. my point is even 4 days is too much if you train intesse and max effort. But its working i prefer the push/pull/legs split to anyone whos wana grow faster.
Thank you Peter. I've recently hit a wall. I had some form of a routine with the usual PPL + shoulders, but I realized they weren't structured and full of filler excercises. Can wait to implent this and stay consistent with!
I run a 3 day split, Monday: chest back n Tri’s, Wednesday; legs shoulders n bi’s Friday; repeat Monday workout with Tuesday Thursday Saturday Sunday off. This give me enough rest n plenty of room to add in accessories work when needed.
I tried many combinations the one that works best for me is : Monday push Tuesday pull Wednesday legs Thursday push Friday pull Sat sunday rest I know only one leg day but at times i also do legs on sunday!
Mon ~ Sun 7-day Cycle: PPLPPRR L For Legs R For Rest [Add 1 more L occasionally on the R day Otherwise.] I love it also! I think this approach may work for some who would like to take weekend & Sunday as "Regular" family days or prefer focusing on two Rest days in a row. Would you like to tell us more why you prefer it?
been running 6 days 1 rest with a de-load week every 51 days since I got back in the gym post lockdowns and it's working great for me. (oddly specific number because I start deadlifts at 1x5 and each session increase weight and drop a rep until I'm going for 1 rep max) Maybe its just because I'm de-trained or something but I'm pleased with the results so far (already back up to 4 plates deadlift). I'll definitely look at 5 days if recovery starts to become an issue though.
Why not include quads/calfs in Push and hamstrings/glutes/posterior) in Pull? Then you can work all muscle groups twice and still have plenty of time to recover. It would look something like, Monday: Push, Tuesday: Pull, Wednesday: Rest, repeat, then rest over the weekend and start over.
Great video bro. Gives me some things to think about. May I ask your opinion on 4 on 1 off...ie; 1.chest/shoulders 2.back 3.tri/bi 4. Legs 5.off then repeat. I am 52 looking to maximize time yet recovery.
Legs push pull rest works for me. The catch is I have to keep one big compound lift out of rotation, like squats on legs means no deadlifts on pull days. Run this for 8 weeks then change up primary compounds. Also, 5 exercises max, 15 sets with no more than 3-5 sets rpe10/failure
Interesting ways, to adapt. I’ve just been going six days a week. Push pull legs push pull legs push pull legs. Every fourth or fifth week. Take a week off. Jump right back on the train.
I don’t think of things by the week. I do a 2 on 1 off routine- that equates to 14 sessions over a 3 week period. It’s almost 5 sessions a week but that 3 week has only 4 sessions. It works for me but I also train with higher intensity and moderate volume. I may drop my intensity just a tad and make it a staple 5 session a week program
Ive been lately doing Pull push Legs rest repeat with low volumes, 5-7 sets per muscle group per workout during a bulk and been doing great, but if at some point some point in future i will feel weak/tired i will take 2-3 days of in a row before resuming PPLR. PPL in general is one of if not the best way to train
Hey I got a question, how about you do push, pull leg split Monday, Tuesday, and Wednesday. Then take Thursday off and Friday do 5 ×5 and take the weekend off. What do you think?
I recently switched to the antagonist split (chest/back, shoulders/arms, legs) but I was doing push, pull, legs, rest, repeat, which works out to an 8 day week. it's good if you don't care about taking weekends off or having the same workouts on the same days of the week every week. You just have to be a little more intelligent about programming, like for example I wouldn't be doing bent over barbell rows on pull day because I do a squat or a hip hinge on leg day the next day
Exactly. When pull and lower fall on consecutive days my pull day is vertical based. Lots of chins etc and if I am gung ho on a row it’s 100% a supported row afterwards. When pull falls after push day it’s a back thickness focus. Snatch grip hip hinge variation plus supported row variations. A great split for sure
I do push pull legs but I don’t do many arm workouts and shoulder workouts on the push and pull days because Thursday I do all shoulders and Friday I’m all arms
so with the 2 on 1 off you're still getting then in essentially 2 days a week (every 7 days) with one time its 3 days rest in between and then 4 days rest in between each workout routine. so that being said, with the 5 day a week. 2 on 1 off method, how many working sets are you doing on each day since it's still 3 and sometimes 4 days apart. something like 8-10 working sets per body part per day? meaning 16-20 every 6 and sometimes 7 days?
I do chest and arms on Monday. Back and shoulders Tuesday. And legs and stomach on Wednesday . Then chest and arms on Thursday and back and shoulders on Friday and rest Saturday and Sunday
I like the idea of having 2 workout days in a row and then taking a rest day. It's similar to what I've been doing except I've done 3 days on, 1 day off.
My approach is similar to the last I usually take a rest day randomly off of six days straight. If I get home from work and feel absolutely drained of energy and have zero drive to Lyft. This usually happens before a leg day or after so it’s pretty similar to the fourth option. My sixth day is usually arms and I might have a rust before arms and the day after.
i can't get to the gym six days or even five .. i want to work all groups twice a week .. im currently doing Push + quads working 3 sets of 3x10 per muscle group .. pull + hams with the same volume .. MON PUSH TUE pull Wed OFF thur Push Fri Pull
PPL is probably the worst split for balancing holistic recovery (tendons) and gains. Upper Lower with a Quad / Hamstring emphasis and a slight 4 set per week bias towards the back, deadlifting on the first upper day of the week is the best for the general population.
This has been my routine for the last 20 weeks (to include deloads) and it’s worked well for me. Push Legs Pull Rest Repeat Flipping Pull and Legs has worked well since my back isn’t recovering on leg day. Having said all of this, I’m considering going to a 4 or 5 day option as I think 6 days is finally beginning to make me feel a little more fatigue. For reference, I’m 6’4”/~250lbs and prior military so I’m not new to the gym environment! Great video and break down!
It's definitely not. Most if not all of the behind the neck movements have no benefit compared to normally doing the movements and it just puts the shoulders into a more weak position and increases risk of injury. Do the regular versions for similar results and less risk
My favorite setup is:
PULL, PUSH, OFF, LEGS, OFF, REPEAT. Training each muscle group every 5 days with low volume and high intensity
This actually sounds like an amazing idea!
Would you be willing to share the exact exercises you’re currently doing?
@matheussantos9367
Currently I'm doing this split based on my own strong and weakpoints:
PULL - A - Lat Focused
- Lat Pulldown 2 sets
- T-Bar Upper Back Row 2 sets
- Seated Cable Lat Row 2 sets
- Biceps Supinated Curls 2 sets
- DB Hammer Curls 1-2 sets
PUSH - A
- Incline Chest Press 2 sets
- Seated Cable Flyes 2 sets
- Hammer Strength OHP 2 sets
- DB Lateral Raises 2 sets
- Triceps EZ Bar Pushdown 2-3 sets
LEGS - A
- Standing Calf Raises 2-3 sets
- Smith Squat 2 sets
- DB RDL 2 sets
- Leg Extensions 2 sets
- Leg Curls 2 sets
- Ab Crunches 2 sets
PULL - B - Upper Back Focused
- T-Bar Upper Back Row 2 sets
- Assisted Machine Pull-Ups 2 sets
- Cuffed Cable Rear Delt Flyes 2 sets
- Biceps Supinated Curls 2 sets
- DB Hammer Curls 1-2 sets
PUSH - B
- Incline Chest Press 2 sets
- Sternal Chest Press 2 sets
- Machine / DB Lateral Raises 2 sets
- Single Arm Cable Lateral Raises 2 sets
- Triceps Cross Body Cable Ext. 2-3 sets
LEGS - B
- Standing Calf Raises 2-3 sets
- Smith Squat 2 sets
- Leg Curls 2 sets
- Leg Extensions 2 sets
- Hyperextensions 2 sets
- Ab Crunches 2 sets
@@TT95xfor how long you been following this, and what’s the progress looking like?
@@TT95xnot a fan. There's barely any shoulders
@@mr.khorsani8740 For most, you can get away with 2-4 sets of OHP as a secondary or even third press a week. I used to do OHP as a main movement for over 5 years and although it works, it also work to focus more on horizontal press. Depending on your genetics, your shoulders will still look great, provided that you focus on your rows and lateral raise work.
No bs, straight to the point, great advice, no favouritism, doesn't call out anybody like Greg, minds his business. Pete the 🐐 Khatcherian 💪
Lmfaooo, the greg part killed me
I do a Push/Pull/Legs/Focus split using the 2 days on 1 day off cycle. The focus day is my "fun" day where I hit my weaker body parts (I'm 6'3" so my arms need lots of extra love to keep up).
It definitely helps reduce fatigue, which I find builds up over time if I'm not careful. However, I highly recommend the "If I need it" method. If I'm walking around and I can tell I'm fatigued to the point where my training will take a hit, screw it. Extra rest day. We grow when we rest, and I don't think strict adherence to a specific rest day cycle is necessary or even optimal sometimes.
Was just making my routine and saw this, an absolute bliss.
Yea what the fuck, I was just considering changing my routine to a ppl. I think I won’t after all, but weird how this popped up right when I needed it
Hope youre following it bro 🙌🏼
@@notEpic_ yessir
Last year I did the 5 day push pull legs split and it gave me the best results ever! It also gave me the chance to go very intense on every session. I learned that high intensity for me is better than high volume.
What's the layout? Do 5 days and next week start where you left of?
Please can you pass the link?
I’ve been training 6 days straight a week for over a year and a half now with PPL. On my 1st pull day I focus on upper back 2nd pull day is lower back. 1st leg day I do with abs. Day 6 for legs is 1hr cardio with calves and abs.
Every 3rd or 4th month I’ll do legs twice a week for a month (LPP) so legs, push pull. Legs, push pull.
but even PPL 6 days a week hits the legs twice...? Why switch to LPP every 3rd or 4th month?
@@andrewgardelle516 sorry, I should’ve been more clear. Day 6 for legs is really just cardio with calves/ abs. 3rd or 4th month to LPP is when I actually do 2 full leg workouts for the week.
I do the 5 days. 6 weeks post contest and it's been awesome. I stick to 3 exercises for each exercise. Failure for the top set. With the higher frequency at 45 this volume is allowing weekly strength gains and healthy recovery.
This is what I've been waiting for. Thank you so much Pete! I'm tired of being fatigued in the gym.
What do you think of this split?
Monday - upper (back compound, chest isolated, bicep finisher)
Tuesday - Lower and abs (hamstring compound, quads isolated)
Wednesday - rest
Thursday - Upper (Chest compound, back isolated, tricep finisher)
Friday - lower and abs (quad compound, hamstring isolated)
Saturday - arms
Sunday - rest
Shoulder work?
Why not do upper/lower/rest as a 3 day split? And add more bicep/tricep work where you want, You'll be hitting everything more and you can focus on arms while having enough rest.
Also this quad compound and hamstring isolated shit as well for chest/back is just weird.
Hit compounds for back/chest every upper day.
For legs you can change compounds around but why not day quad isolation on leg/press squat day? If your legs recover enough between lower days just do like hack squats 1 day, squats/leg press the other. With a bulgarian split squat or RDLs for your hamstring compound.
@zrpggamer I add pulling shoulder movements on back isolated day and pushing shoulder movements on chest compound day. Hit them again on arms day.
I like to work out 5 days a week while hitting each muscle group twice, and I don’t want to spend 2 hours in the gym each day. That's why the weird split. I considered the split you are proposing, but it doesn't hit each group twice.
@DR-gg9ke what how? With my split you hit everything 2x a week and have less rest days per year.
@zrpggamer brain fart. My bad. Lol! I actually got this from the upper lower split. The problem i found with the upper lower split was the volume was too high to give full energy to all of the compound exercises in the upperbody. So this splits it while still hitting each group twice a week and adds some development exercises in for a more defined look.
Depends on your goal, too. I'm not going for mass right now so this works.
@DR-gg9ke Alright. If you have issues with getting tired u can do good exercises that tax your cardio/joints less.
Like machine rows vs barbell rows for example.
My PPL Split.
Monday: Legs
Tuesday: Boxing
Wednesday: Push
Thursday: Boxing
Friday: Pull
Saturday: Boxing
Sunday: Rest
Deload every 8th week and a Saturday off.
5 sets of everything and try to go to failure on the 5th set.
My Push and Pull is all calisthenics. I want strength, but not necessarily the hypertrophy.
I'm new in gym, and i created this workout split
Monday - push
Tuesday - pull
Rest
Thursday - push
Friday - pull
Saturday - legs
REST
Very useful and timely, I was rethinking my PPL split this morning
My current split is PPL Mon - Wed, Thurs rest, Torso Limbs Fri - Sat, Sun rest
1.Push day
2.Rest day
3.Legs day
4.Rest day
5.Pull day
6.Rest day
7.Repeat
We need more split videos and the difference in them. I know you mentioned them in your older videos but I would love to hear some more about splits in 2023-24
FB, upper lower, torso limbs, PPL, PPAL, antagonist (chest-back, shoulders-arms, legs) are basically all the same, but with more or less muscles trained in a single training day.
In all of them you train your muscles from toe to head during the week.
Ie push pull legs (if you start on leg day, you have legs, back and bi, chest shoulders and tri) - combine day 2 and 3 and you have legs, upper body which is upper lower.
Also people have been training for thousands of years (decades of modern bodybuilding), chances of a phenomenal new split popping up in a given year are quite low.
What do you think on option: Push, Pull, Legs, Rest, Upper, Lower, Rest (And repeat).
alguns atletas naturais usam essa divisão
This was a great split I used, when I wanted to emphasize raw strength and hypertrophy. I would use my upper body and lower body workouts to focus on 1-5 reps, raw strength and power. My number skyrocketed and I was strong. However, when I started to increase rep ranges to 5-8 reps, I started to gas quickly. I ended up turning my upper body and lower body workouts into heavy push and heavy pull days.
Now having my son with me I have changed over from bros splits to PPL splits. We don't train specific days of the week and just go as needed. Although I will say this. We do Push, Legs, Pull with a rest day in between them. I find training upper body too close together can fatigue the other parts more so put the Leg day in between push and pull days. Our split is like: Push, day off, Legs, day off, Pull, day off.....Then straight back round to Push. No specific day of the week required Monday Push, Tuesday Legs etc. Just roll on and on.
Interesting and something to take into great consideration. This is a fantastic video to study on recommended workout scheduling
Hello, i am a Dorian client and using same program 3 days with 2 days choosen from me groups to hit again but as you know its intesity and 2 reps are beyond on every last set.. my point is even 4 days is too much if you train intesse and max effort. But its working i prefer the push/pull/legs split to anyone whos wana grow faster.
Agree 100% with the 3rd option. That’s been my go to for years now
At 71 years of age I can attest that the classic 3 day push pull legs with the two day rest on weekend after legs on Friday works great for me!
The rotation split idea is very good one, also this video works for antagonist training too if your arms recover fast.
I am sure people would love to see some videos about nutrition, could be nice as well, because these training videos are fantastic!
Thank you Peter. I've recently hit a wall. I had some form of a routine with the usual PPL + shoulders, but I realized they weren't structured and full of filler excercises. Can wait to implent this and stay consistent with!
I run a 3 day split, Monday: chest back n Tri’s, Wednesday; legs shoulders n bi’s Friday; repeat Monday workout with Tuesday Thursday Saturday Sunday off. This give me enough rest n plenty of room to add in accessories work when needed.
I love it bro are you still doing it how is it going for you ?
@@bukoyasaka4111lol that's a horrible spilt
Bro...make a video on excercise selection inside the push pull legs split
I've been doing PPL R PPL for a long time but the more advanced you get, the worse your recovery gets
I tried many combinations the one that works best for me is :
Monday push
Tuesday pull
Wednesday legs
Thursday push
Friday pull
Sat sunday rest
I know only one leg day but at times i also do legs on sunday!
Mon ~ Sun
7-day Cycle:
PPLPPRR
L For Legs
R For Rest
[Add 1 more L occasionally on the R day Otherwise.]
I love it also!
I think this approach may work for some who would like to take weekend & Sunday as "Regular" family days or prefer focusing on two Rest days in a row.
Would you like to tell us more why you prefer it?
Having a domminant back iv been doing
Push with leg ext
Pull
Legs (quads and hams)
Off
Push (with biceps)
Legs (quads with hams)
Off
been running 6 days 1 rest with a de-load week every 51 days since I got back in the gym post lockdowns and it's working great for me. (oddly specific number because I start deadlifts at 1x5 and each session increase weight and drop a rep until I'm going for 1 rep max) Maybe its just because I'm de-trained or something but I'm pleased with the results so far (already back up to 4 plates deadlift). I'll definitely look at 5 days if recovery starts to become an issue though.
My man just what I needed thank you!!
Who be interested in a follow up to this video with specific exercise to include
That will be great
Dr swole
Why not include quads/calfs in Push and hamstrings/glutes/posterior) in Pull? Then you can work all muscle groups twice and still have plenty of time to recover. It would look something like, Monday: Push, Tuesday: Pull, Wednesday: Rest, repeat, then rest over the weekend and start over.
Great video bro. Gives me some things to think about. May I ask your opinion on 4 on 1 off...ie; 1.chest/shoulders 2.back 3.tri/bi 4. Legs 5.off then repeat. I am 52 looking to maximize time yet recovery.
I like a 4 day split Push, Pull, Shoulders, Legs with a rest day as needed hitting everything 1.5x per week.
Legs push pull rest works for me. The catch is I have to keep one big compound lift out of rotation, like squats on legs means no deadlifts on pull days. Run this for 8 weeks then change up primary compounds. Also, 5 exercises max, 15 sets with no more than 3-5 sets rpe10/failure
I personally like push, pull, rest, push, pull, rest, rest. Hitting legs on each push and pull day
My favorite methode is push pull legs rest push pull legs rest push...
Running P/P/L with 3 on/ 2 off. Every body part gets trained twice over 10 days. Lots of room intensity, lots of room for recovery.
Interesting
Im thinking about doing just that @@andrecosta8680
My current split is chest tricep, back bicep, legs, shoulders and bicep with 1 day off before legs and 2 after shoulder and biceps
Interesting ways, to adapt. I’ve just been going six days a week. Push pull legs push pull legs push pull legs. Every fourth or fifth week. Take a week off. Jump right back on the train.
4 days
Push
Pull
legs
full body
I don’t think of things by the week. I do a 2 on 1 off routine- that equates to 14 sessions over a 3 week period. It’s almost 5 sessions a week but that 3 week has only 4 sessions. It works for me but I also train with higher intensity and moderate volume. I may drop my intensity just a tad and make it a staple 5 session a week program
Ive been lately doing Pull push Legs rest repeat with low volumes, 5-7 sets per muscle group per workout during a bulk and been doing great, but if at some point some point in future i will feel weak/tired i will take 2-3 days of in a row before resuming PPLR. PPL in general is one of if not the best way to train
Low volume is not good for muscle mass
Gonna try that push pull off legs push off pull
Hey I got a question, how about you do push, pull leg split Monday, Tuesday, and Wednesday. Then take Thursday off and Friday do 5 ×5 and take the weekend off. What do you think?
Monday-Push
Tuesday-Pull
Wednesday-Legs
Thursday-Rest
Friday-Chest and Back
Saturday-Arms and Shoulders
Sunday-Legs
Repeat 💪🏼
Watch back the video
That's too much volume and little rest day especially for a natural lifter
Why not put the leg day between push and pull?
What about knees over toes training. Where do you fit that in? Mobility is everything.
I recently switched to the antagonist split (chest/back, shoulders/arms, legs) but I was doing push, pull, legs, rest, repeat, which works out to an 8 day week. it's good if you don't care about taking weekends off or having the same workouts on the same days of the week every week. You just have to be a little more intelligent about programming, like for example I wouldn't be doing bent over barbell rows on pull day because I do a squat or a hip hinge on leg day the next day
Exactly. When pull and lower fall on consecutive days my pull day is vertical based. Lots of chins etc and if I am gung ho on a row it’s 100% a supported row afterwards. When pull falls after push day it’s a back thickness focus. Snatch grip hip hinge variation plus supported row variations. A great split for sure
2 on 1 off been gold !
good for bulking ??
I do Push, pull, legs cardio and mobility, push pull legs rest repeat. Is this too much? It's a rolling 8 day cycle
Where are the training workouts for the 1st session
Brilliant
Just what I needed thanks 👍 👍
My split is or push, pull, leg, arm shoulder if I have allot off school work or push pull leg push pull when I have vacation or not allot off classes
Im still waiting program for this for sale
I like ppl then my weak spots again on full body Friday!
Mon Chest back, Tues arms, Weds legs Thurs chest Friday arms.
I do push pull legs but I don’t do many arm workouts and shoulder workouts on the push and pull days because Thursday I do all shoulders and Friday I’m all arms
You are missing cardio days , should we consider cardio or rest days ?
I do legs/calves/abs on Mon then Wed back and chest. Fri shoulders and arms. I run sat and sun. I prefer the hybrid approach. 7:39
Thank you.
so with the 2 on 1 off you're still getting then in essentially 2 days a week (every 7 days) with one time its 3 days rest in between and then 4 days rest in between each workout routine. so that being said, with the 5 day a week. 2 on 1 off method, how many working sets are you doing on each day since it's still 3 and sometimes 4 days apart. something like 8-10 working sets per body part per day? meaning 16-20 every 6 and sometimes 7 days?
I do chest and arms on Monday. Back and shoulders Tuesday. And legs and stomach on Wednesday . Then chest and arms on Thursday and back and shoulders on Friday and rest Saturday and Sunday
What exercises do u do?
I like the idea of having 2 workout days in a row and then taking a rest day. It's similar to what I've been doing except I've done 3 days on, 1 day off.
Where can I find the best 5 day exercises for the ppl?
A little progress each day adds up to big results.
can you give me some examples of exercises to use during the days?
My approach is similar to the last I usually take a rest day randomly off of six days straight. If I get home from work and feel absolutely drained of energy and have zero drive to Lyft. This usually happens before a leg day or after so it’s pretty similar to the fourth option. My sixth day is usually arms and I might have a rust before arms and the day after.
2:31 can you make a video or a short on that pull up variation please? @PeterKatcherian
can you do cardio on rest days ?
i can't get to the gym six days or even five .. i want to work all groups twice a week .. im currently doing Push + quads working 3 sets of 3x10 per muscle group .. pull + hams with the same volume .. MON PUSH TUE pull Wed OFF thur Push Fri Pull
PPL is probably the worst split for balancing holistic recovery (tendons) and gains. Upper Lower with a Quad / Hamstring emphasis and a slight 4 set per week bias towards the back, deadlifting on the first upper day of the week is the best for the general population.
Why ?
Thanks!
This has been my routine for the last 20 weeks (to include deloads) and it’s worked well for me.
Push
Legs
Pull
Rest
Repeat
Flipping Pull and Legs has worked well since my back isn’t recovering on leg day. Having said all of this, I’m considering going to a 4 or 5 day option as I think 6 days is finally beginning to make me feel a little more fatigue.
For reference, I’m 6’4”/~250lbs and prior military so I’m not new to the gym environment! Great video and break down!
Hi sir..is behind the head overhead press an effective exercise
It's definitely not. Most if not all of the behind the neck movements have no benefit compared to normally doing the movements and it just puts the shoulders into a more weak position and increases risk of injury.
Do the regular versions for similar results and less risk
No only meatheads do it
@@its_Criminal1 thanks a lot 💪🏾
It's good for side delts triceps and traps
If you have the mobility for it
My routine is
Off , off , off , off , off , off , off
Are you from New York?
Ive always done squats on my push day and deads on my pull day because, it makes sense. No need to separate them.
I'M 66 YEARS OLD...PPL ...M-W-F ROCKS! MAX RECOVERY!
My fav is pull push arm legs
Plss make a video about sam sulek split
What exercise are you doing on 3:49 ? Looks like bentover row just not parallel ?
It's a shrug. Bending over slightly gives the traps more ROM. Mike Van Wyck talks about this style of shrugs.
@@user-he4ef9br7z thanks man
Yates row
Push / Pull / Push / Legs / Pull / Push / Pull / Legs .
Hey Peter, should I fast after a huge cheat day?
Take a week off while consuming huge cheat meals every day, gotta confuse the body, right babe?
Thanks Peter, I need a wee change 😮😊❤
6 days a week PPL Welcome to the fire!
How about Pull-Push-Legs-off-repeat? That's a viable and sensible option
That's exactly my routine 😏.
Train everyday no rest
Fucking badass.
I do
Monday Pull
Tuesday Push
Wednesday Legs
Thursday Pull
Friday Push
PPL 5x a week is the goat
I prefer focusing in one muscle
How about push pull leg break push pull legs break ?
💯💯💯
ppl x arnold split
If this guy is built like that doing ppL…im doing ppL
PPL rest repeat 👍🏻
Are you Italian or Armenian?
He’s armen
Great info as always