When did you realise that splits are terrible for natties compared to full body?

when did you realise that splits are terrible for natties compared to full body?

I wish i never fell for the PPL meme.

It doesnt matter what program you do if you train every body part x3 a week

PPL isn't a meme. Your diet is more likely to be the problem

Sorrt i meant 2x a week

I've been lifting for 6 years now.

Full body routine 3 times per week is what I found to be the only routine I actually gain muscle and strength on.

Every now and then I'll watch a video on Youtube and get meme'd back into doing a bro-split or PPL routine.....then after a few months of spinning my wheels on them, losing muscle and strength, I remember why I always eventually stop doing them.

Just hit my 6th year now and I'm back on full body 3/times per week again, this time I think it's for good. No more wasting time on meme routines for me.

It is a meme for naturals. Especially beginners.

it really isn't.
Post your routine and calorie/protein intake

All routines are memes if you do them natty, literally everyone who has ever had results has been on gear.

Truth

It really is. Doing 30 different exercises is retarded

Not everyone wants the steroid look. Some guys just wanna look healthy. Some guys just wanna be strong. Both can be achieved without steroids. But id you want to look like you lift in a t shirt. AND without.. well you have a problem

oh fuck it must hurt to be this fucking ugly

Post your routine/diet

Post pic.

Post your gains and maxes

Uh no.

>Natural lifters get results on full body routines
(I'M TALKING MUSCLE MASS HERE, NOT JUST STRENGTH)

>Enhanced lifters get results doing anything.

People are just lazy/ignorant and want to do the meme routines the Enhanced lifters promote/sell/push and then complain why they can't get results natty. Then they see fat power-lifters doing full body routines and assume full body magically turns you into a fat cunt.


That's literally it.

You just need to do the main lifts, doing exercises on top of that isn't going to magically ruin it just because it's a PPL.

So you're a hungry skelly, got it

you obviously don't know shit

So you just started two weeks ago, got it

I've been doing upper/lower/olympic, it's pretty fun.

>Deadlift/front squat
>Push press/incline bench
>Cleans/front squat
>rest
>Squat/sumo deadlift
>Bench press/CG bench
>Cleans/front squat
>rest

Hey man, you want to prove that splits are a waste of time, go ahead and prove it.

The butthurt defensive thing ain't doing much to convince people.

>tfw fell for the lifting meme
Doesn't matter if your exercise 24 hours a day and eat nothing but chicken if you're natty you will NEVER EVER look good

OP is retarded

sage

Post routine and how long you did it. Post pic

I have fuckall to show for gains because of this meme shit, I'm not denying it. But why don't you show your progress?

What about upper/lower like PHUL?

Splits are just fine for natties.
You just aren't lifting for enough volume with enough intensity.
Do 5 exercises for each muscle, 5 sets of 6-8 reps each, once a week.

can confirm.

I've gotten great gains from coolcicada ppl, just eat more OP

This is how you even up that guy at the gym who's been going for 6 years and can't bench press 250.

>5 exercises per muscle
>Once a week
>For a BEGINNER

Ahahahahahaha

>Doing 30 different exercises is retarded
>Doing 30 different exercises on PPL
>thinks he's doing it right

huehuehuheueheueh

Who the fuck is talking about beginners other than you?

For an example, this is the routine I've been doing for a little while

I don't do it 4 days a week, I just do day one, take a day off, do day two, day off, day 3, day off, day 4, day off, repeat.

DAY 1
Leg extensions 5 8-10
Squats 5 6-8
Leg presses 5 6-8
Lunqes 5 6-8
Leg curls 5 6-8
Stiffleg deadlifts 5 6-8
DAY 2
Chinups 5 6-8
Barbell rows 5 6-8
Dumbbell rows 5 6-8
T-bar rows 5 6-8
Pulldowns 5 6-8
DAY 3
Ohp 5 6-8
Dumbbell side laterals 5 6-8
Dumbbell front raises 5 6-8
Bent rear laterals 5 6-8
Barbell curls 5 6-8
Dumbbell curls 5 6-8
Hammer curls 5 6-8
Concentration curls 5 6-8
DAY 4
Flat dumbbell presses 5 6-8
Incline dumbbell presses 5 6-8
Dumbbell flyes 5 6-8
Incline flyes 5 6-8
French press 5 6-8
Dumbell kickbacks 5 6-8
Dips between benches 5 6-8
Skullcrushers 5 6-8

What are your 5 rep maxes for squat bench deadlift?

Yea I wouldn't do my routine as stated in
If I were a beginner looking for strength.
You'll gain strength as you will doing anything with weights, but it's not meant for strength in any way. It's high intensity, one minute between sets.
Wasn't aware we were talking about beginners

Not a strength lifter, but I can pull 495, squatting 465, and bench 235 last I checked.
Bench is due to a pec tear that's always aggravated if I do barbell bench.
Last time I pressed, which was yesterday, I used 95s for 5 sets of 8.

Hhahahahhaha

lol this isn't a routine, it's a list of exercises.


fucking horrible.

If it's too intimidating for you to complete, then you aren't ready for such volume yet.
It's ok, you can work your way up from the 9 exercises you perform per week.

anyone pls

Im fully natty butvIbalways make gains on a BB/brosplit.

the key is to do Mike Mentzer high intensity shit and absolutely waste yourself by the end of each lift. I only do once in a while because its literally exhausting, its hard to function normally outside the gym, and I will almost inevitably hurt myself in some obscure supporting muscle

1) This isn't a routine, it's a laundry list.
2) PPL you don't take off days between working days... Jesus. Do you really need a day off after working your pressing muscles before working your pulling muscles that weren't used??
3) Using the same setxreps for all exercises shows you know absolutely nothing about programming.

Just do a noob program until you know your shit...

>refuses to post pic
>refuses to post training history
>refuses to post routine
>refuses to post diet
>refuses to post goals
>expects people to take him seriously when he makes huge sweeping statements like "splits don't work for natties"

I wasn't aware I was doing a ppl, considering its a 4 day routine.

Because it hasn't worked for me and then I researched and found out ppl is the prime choice for roiders.

It's not intimidating at all, it's just complete non-sense.

>No progression path
>Hundreds of reps of presses....followed me more presses the following day...
>About 5 reps for presses for every 1 rep of pulls.
>Biceps and Triceps literally getting used on 100+ more sets than your Hamstrings/Quadriceps/Calves are.
>LITERALLY THE 2 SMALLEST MUSCLES ON THE BODY UNDERGO 100 MORE SETS THAN YOUR 2 BIGGEST MUSCLES.
I've seen 15 year old kids put together a better bro-split than that. Yours makes zero sense. Your biceps and triceps are literally doing 100 more sets than your fucking hamstrings and quadriceps.........2 of your smallest muscles....doing 100 more sets than your 2 biggest muscles........FUCKING WHAT? LOL


PLEASE do yourself a favor and get a proper routine.

French press lol kill thyself

the routine is not the problem.
(You) are likely neglecting your diet, sleep, intensity, etc

>Not a strength lifter, but I can pull 495, squatting 465, and bench 235 last I checked.

bull shit. You squat 465? Post your fucking body now

Best part is he claims to be advanced on a routine that makes no sense.

No progression path?
How new to lifting are you that you can't add more plates to the bar on your own?

Hold on a sec let me type out a progression path
1. Add weight

Then explain to me why my lifts shot up when I did full body 3x a week?

>5 presses to 1 pull
Where are you finding this?
I'm counting 45 presses and 45 pulls for upper body.
A lateral raise is neither a pull or a press.

How do you even bench properly after doing all of those pushing sets for shoulders the day before....aren't your rotator cuffs/triceps fried from the day before with all that volume???


I mean what, I don't get it. How do you even progress on your chest day after having done tons of sets for shoulders the previous day?

>all those pushing sets
Shoulder day has one pushing set.
Ohp

LOL. PPL is known as the worst fucking split for an intermediate lifter if you do some digging. Upper lower splits are the best.

Mb, thought you were OP. Excuse the autism.

>PPL is known as the worst fucking split for an intermediate lifter
Are you gonna say why?

Never gonna make it

Phul is good because you train your bodyparts twice per week. Not very good for legs though once you reached your leg goal you can easily maintain like that

Your program doesnt matter if u hit everything x2 a week

Sure is summer in here.

I only started looking okay when I stopped doing "full body" retarded routines.

Any split that doesn't hit each muscle group at least twice a week should go straight into the trash.

>there are people who literally take 7 days rest in between performing a specific exercise

I am actually laughing at the amount of naturals larping as steroid users on here.

Lol I guarantee I'm bigger, leaner and stronger than you, and I'm natty and my workouts are 100 minutes of high volume isolation.

show pic then

There is no better routine than this if you want to get strong and aesthetic. Might need to add deadlifts.

Day 1
dumbbell bench press 5x5
incline dumbbell press 3x12
dips 3x12
chest flies 3x12
nosebreakers 4x12
tricep pushdown 4x12
tricep overhead extension 3x12
Day 2
squats 5x5
pullups 4x12
rows 4x12
hammer curls 4x12
w-bar curls 3x12
Day 3
seated dumbbell shoulder press 5x5
over head press 4x8
shoulder lateral raises 4x12
front lateral raises 4x12
seated rotating bicep curls 4x12
w-bar curls 3x12
Day 4
rest
Day 5
repeat

>there are people who literally do less than 15 sets per WEEK of a body part

I am actually laughing at the amount of naturals larping as steroid users on here.

Push
Bench
Inc. Bench
Decl. Bench (I use dumbells for decline)
OHP
Lat raises, front raises, rear delt raises in a superset
Weighted dips

Pull (I squat on my pull days I know it's kind of backwards)
Deadlift
Weighted pull ups
Lat pull down
Bent over wide grip barbell rows
Crock rows or low rows (I switch them up)
Barbell shrugs heavy
Dumbbell shrugs with fatgripz light for volume
Squat

I work my legs mainly with running and cycling and the squats on pull day

So I do Push/Pull/Run(or cycle)
And take a rest day once a week
Keep it simple

I'm tempted to post my pic here, but I'm afraid it's not impressive enough to make a point

>only 4 sets for the upper back
>only 4 sets for lats
>zero direct rear delt work
>zero direct trap work

Thin and sickly back and uncapped delts is the opposite of strong and aesthetic bro

You're the summer tho

What's wrong with splits? I do a split because I've always liked going to the gym, and 3x a week doesn't cut it for me.

I train for aesthetics because it's fun, and strength work isn't for me.

The best program is the one you stick to.

Nice menu