How many years of fucking around wasting time on 5/day bro-splits and assorted 6/day PPL routines did you do, before finally trying a 3/day Full Body routine and realized finally what everyone was talking about?
>mfw training only 3 days a week now >mfw biggest, leanest, and strongest ive ever been >mfw best ive ever felt outside the gym >mfw never tired anymore >mfw always well rested for every session and feel good going into every session >mfw removed a TON of redundant exercises that literally were just holding my progress back >mfw hitting every body-part 3 times a week >mfw still seeing everyone saying full body is only for noobs >mfw full body is literally the best routine ive ever fucking done >mfw people reading this are going to try their best to disregard my personal experiences and dig their head into the sand and stick with the old meme that full body is only for noobs >mfw seeing tons of people like me unsuccessfully stick to bro-splits and PPL routines banging their heads against the wall year round for shitty gains >mfw they refuse to believe that 1 exercise alone, like a flat barbell bench, done 3 times a week, can build a amazing fucking chest >mfw they still insist on doing a million different exercises for chest >mfw this goes for every other body-part they train >mfw natties training like guys on steroids (protip: it doesn't matter how they train when their on grams of gear LOL) >mfw life overall has improved due to the fact I'm only in the gym 3 days a week now and have more free time for other things in life
Oh my lord, cannot believe I didn't try a full body for all these years of banging my head against the wall.
and what does your workout look like... and what do you look like...
Gavin Powell
I think you mean how long did I fuck around on a 3 day full body only to realize a 4 day UL split was infinitely superior.
Mason Thompson
OP is fat.
Alexander Wilson
Post pic OP and your lifts
Camden Phillips
4 day push/pull masterrace checking in
A. Squat, leg curls, bench, incline bench, ohp, skullcrushers
B. Deadlift, pullups, rows, shrugs, curls, calf raises (push but goes better with deadlifts)
Kill you are self faggot
Joseph Jackson
this
How do you actually hit every bodypart 3 times a week?
Alexander Collins
Let's see what you look like
Thomas Kelly
Here's the truth for NATURAL lifters
>God tier Full body 3x frequency
>High tier Upper/Lower 2x frequency
>Moderate tier PPL 2x frequency
>Horrible tier Bodypart split 1x frequency
Julian Phillips
Honestly only like 2 months coming off greyskull, on a push/pull split (legs on both day) the gains were still there, but the frequency and recovery felt all wrong.
Switched to U/LU and the gains have been fantastic.
3x a week is optimum for natties
Anthony Moore
By switching between training for volume and training for intensity.
Progressively overloading the muscles each time
Jayden King
I'm doing a 4day split that I just rotate without rest days inbetween. I know I should have rest days but what the fuck am I supposed to do? Just lie in bed all day? Instead of just most of the day? Fuckings sucks
Nathan Smith
FB > UL
Why?
Because UL still deals with diminished returns and overlap.
FB is perfect for a natural, for the very reason that natural lifters have insanely fast rates of diminishing returns. Studies have shown that at the appropriate intensity, done properly, 2-3 working sets for a body-part is all it needs for it to cap out in potential growth.
The point is as a natural you're better off doing
3 x working sets of Squats 3 times a week, than you're doing 5 sets of Squats 2 times a week. Because those last 2 sets on the U/L aren't producing anymore growth, the growth potential is finished after the first 3 working sets.
Jace Martinez
iktf bro
Christian Gonzalez
Where that body pic at?
Luis Davis
Get a life.
Henry Brown
Front/back is what i'm doing though.
Re-read what i posted you mong.
Jack Bennett
Post your UL
Every UL I've ever done has had over-lap and far too many working sets going deep into diminished returns.
Dylan Edwards
FB = full body, not front back.....you'd be the first person to refer to a front back routine as "FB" because literally nobody does "front back" enough for it to have it's own acronym, when FB has been used for full body for decades.
Sebastian Cook
he thinks they're natural and they run to the roiders to get dat dere edge
lol
how about training because you enjoy doing it???
Daniel Sanders
>what do i do on rest days? You literally have nothing going on outside the gym?
Maybe go to college or get a job
Grayson Reed
I agree with this, gains can be made on all 4, but the top of the list is going to be far more optimal.
Samuel Nguyen
job,...just over broke
eh. think hes gonna pass on that one
Brody Davis
>im at the gym half as often, making twice the gains! >using this one weird trick!
Sure bud
Henry Watson
I'm studying engineering but it's fucking summer. Nothing to do for 2 more months. I guess I could work ahead and start doing the math shit right now, but that's pretty fucking sad too.
Thomas White
Post your physique ;3x
Brayden Richardson
Was luring the acolyte underground a part of her plan? He could have fucked up everything
Kevin Williams
Nice blog, post body pic or fuck off
Nathaniel Green
I made my own 5 day UL split loosely based off the Texas method with 3 upper days and 2 lower days. Works fine, don't see the need to race to my natty potential if I'm going to be lifting for life.
Carson Jones
Wouldn't people's goals greatly factor into whether this is true. Or are you talking about strength, hypertrophy, and endurance all at once?
-5/week full body guy
Hudson Johnson
No because naturals can't actually focus on either besides maybe endurance.
Natty's can only get hypertrophy from getting stronger, therefore a natty has no business trying to train for "hypertrophy" by just doing loads of countless redundant exercises.
Carter Bennett
>scroll through thread >no pics of op body
thought so.
Adrian Kelly
So if OP looks like Zyzz 2.0, you'd listen to him?
And what if OP was actually trolling, and still looked good, you still jump off that bridge?
Yeah, this is why you shouldn't listen to someone based on their results, and just try it yourself and see how it works for you.
Morons!
Wyatt Allen
no i wouldn't listen to op either way, but my point is he is prolly some scrawny dyel that has been doing some shitty brosplit for a while and now switched to ss and finally got his noob gains, hence thinking ss is somehow magic
Hudson Gomez
bro-splits still give noob gains, so i doubt that.
noob gains is achieved through literally anything
Jonathan Price
>OP hasn't posted his routine FFS
Zachary Cook
Fatty here, I'm cutting from 200 23% bf trying to get to 150 15% bf. Doing PPL 3 times a week and long cardio 3 days. Saw some pics and heard suggestions that doing SL or SS is better if i'm not doing the full 6 days of PPL.
Lifts don't go up but that's because I'm cutting and doing cardio. I'm not really sore either, only after deadlifts or leg press.
Any opinions on this? Want to get serious the first go round so I don't waste 6 months - 1 year fucking around.
Matthew Ortiz
im sure you realize the audience here is literally the people who believe everything in the magazines so calling them morons is a bit of a stretch
forgive them for they know not what they do
Austin Rivera
i went froma 3 day split to a 4 day
Logan Moore
this, that's why they're called noob gains
Austin Powell
If you're doing PPL 3 times a week that means you're just doing 1 push, pull, and leg, workout a week, that's pretty low frequency, it'll do stuff, but you could do much more, you don't need a week of recovery for muscles. If you're trying to cut I honestly think 6 days a week ppl would be best just to increase your TDEE, you can do a small amount of cardio like cycling each day and it'll add up, maybe just like 15-20m at the end or 10m of HIIT stuff to burn more cals easily.
Joshua Hernandez
I don't think that's why your lifts aren't going up. I think you have too much time between training. I did that for a few months then changed to upper/lower 4x a week and lifts started going up like crazy. Even eating at a deficit and doing cardio almost everyday.
Ryder Sanchez
>my point is he is prolly some scrawny dyel Not OP, but full-body training is superior for strength and size for natural lifters.
Even after "noob gainz", protein synthesis is still 24-48 hours. Full body 3 times per week gives greater frequency per movement/muscle.
There are many ways to train, but for most natties, full-body is generally very good.
Cameron Walker
>Natty's can only get hypertrophy from getting stronger, therefore a natty has no business trying to train for "hypertrophy" by just doing loads of countless redundant exercises. [Citation needed] This is the biggest load of crap that I've ever seen... Stop regurgitating bullshit brosience just because it makes sense to YOU while going against years and years of accumulated knowledge from the weightlifting community.
Evan Watson
well I'm on a 6day routine and I gained 40 lbs in 6 months while maintaining a 4-pack. and yes it was all natural I can't afford steroids I'm a broke ass college kid. Give your muscles 48 hours before working them and take at least one full rest day per week and you'll get bigger than ever before. it's all about diet
>audience here is literally the people who believe everything in the magazines Lol holy shit, are you retarded m8.
>Audience Why wouldn't you just say userbase?
>is literally You mean are literally?
>dar mageezines You mean the magazines that try shilling stupid fads like veganism or muscle memory (gotta confuse the muscle bro xdd) that nobody on this entire fucking board buys into?
Fucking moron...
Wyatt Murphy
So if I'm following this thread correctly then, are you saying that full body is best because it's less time consuming and because no true natty bothers going for muscle-specific hypertrophy/volume?
Is this thread just a round about way of saying, why do nattys even try?
Lincoln Williams
ITT
Adam Nguyen
Literally today after 10 months. I used to do Pull/Push/Legs and would go >Pl Ph X L Pl X Pu L repeat and Ive been stalling with all my lifts and I don't think I'm strong enough for an intermediate program. So I thought I would change things up.
Now, I cut down my working lifts by ~20% >Squat 260 to 225 >Bench 205 to 180 etc and Im going to do Starting Strength. After day one, I feel absolutely amazing. I'm very excited to finally get to 1/2/3/4 for 3×5 after so long.
Carson Hernandez
Post pics or advice is disregarded
Jacob Lewis
Although I agree with OP's premise, I still think 5 days a week with a strong focus on compound lifting with a fair number of accessories/isolation is optimal, once your body can handle it, of course.
Compound lifts are GOAT, but frequency can vary depending on goals and level of fitness.
Jayden Bailey
Look at this full body routine and bow before your new king.
Angel Johnson
Audience is a singular noun, therefore it's "is" not "are".
Autist
Carter Scott
autism
Liam James
farts
William Richardson
hi kevin
Ryder Price
What do you guys think of PHUL?
Colton Cruz
>bench, incline, ohp AND tricep shit Wew
Grayson Morales
PPLXULX master race
Landon Thompson
>not ULULXFBX >hit bodyparts 3x a week while still doing more volume because lifting is FUN >if you have a busy week you can just swap 1 UL for a FB FBxFBxULx is nice too, you still hit your compounds on the UL and at the end of the week but you can do some extra volume
Owen Davis
Yeah, as soon as I stopped listening to retards telling me not to do "redundant" exercises I actually started seeing growth that I care about. What's the point in benching 225+ when my chest looks worse than people fucking around with 155 lbs aside from muh strangths?
Jackson Perry
This may be a silly question, but
Can i leave a bit of a gap between stuff? If i try and do full body within 2 hours i pretty much die and can't lift shit. If i go for an hour then relax for 30mins then do the rest, does it still count?
Xavier Perry
>If i try and do full body within 2 hours i pretty much die and can't lift shit.
2 hours is too long to be at the gym. You're wasting your time.
Jayden Lopez
That didnt really answer my question though... thanks for your autistic input.
Aaron Gutierrez
>i pretty much die and can't lift shit. You have terrible work capacity.
Let me guess, cardio is a meme, and you don't play sports?
Adrian Perry
Again, didn't answer my question. Guess it's after school time in faggotland and the useless shitposters are trickling in.
Leo Wood
I'm really enjoying all of the pics and stats that OP has posted that support his claims.
Spot on, OP. Great thread.
Josiah Hernandez
If you want to waste your life doing 2 training sessions per day to be a weak faggot, then go ahead.
The metabolic fatigue difference is negligible compared to the total volume.
Now go fuck off to the gym for the second time while I out-lift you in half the time.
Cameron Turner
3 years of lifting (18--21)
Isaiah Ramirez
Sure thing kiddo
Ryan James
what if i want to be in the gym 6 days a week?
Jaxon Rodriguez
>If i go for an hour then relax for 30mins then do the rest, does it still count?
Counts just fine. You'll get a bit less endurance for it but it'll work fine for you.
Ryan Ramirez
WHY WOULD POST THAT PICTURE YOU SPOILING FUCKING PIECE OF SHIT I HOPE YOU FUCKING DIE
Cameron Sanchez
You can. This whole thread is trash. Do PPLPPLX or PPLXPPL , and for the first PPL session, focus on compounds with little accesory hitting about 5-6 reps for 2-3 sets for strength. Then on the second PPL do more hypertrophy work 2-3 sets 8-15 reps :)
Henry Jenkins
I thought the whole point of PPL was to have an even mix of strength and hypertrophy training. What did you mean by this?
Jacob Morgan
just do squats you fucking retards
Luis King
what does U/LU mean?
Jackson Watson
This. I've never done a strength routine and look pretty good for 6 months of actually paying attention to diet and sleep. I've gone through PPL, PHAT, and PHUL, depending on college schedule. The strength gains have been slow, but I look damn good when I run outside and in general.
Blake Johnson
That's what he said m8
He's saying for the first PPL, focus on strength and for the second on hypertrophy
So PPL(strength) rest PPL (hypertrophy) or PPL (strength) PPL (hypertrophy) rest
