So I been doing bro split since I started my bodybuilding journey and love it but I want to try something new this off season. Started at 140 to 230lbs in 10 years
So i want to switch to a different type of training:
Push/pull/arms/legs/push/pull
One week
Push/pull/legs/push/pull/legs
Week 2
Alternating
For those who switched to hitting muscle group twice a week,
how do you like it?
is your volume high or do you prefer higher intensity? Or both?
Most importantly how’s your recovery?
I am the PPL pro. You can modify it for whatever you need. But I’d recommend this if you want to do Arms.
Pull, push, legs, arms, off….PPAL….your not giving the biceps and triceps time to rest after back and chest day. Do legs, then hit them day 4.
Also pull, push, legs is better than push pull legs. Having back and legs away gives your back time to rest. On leg day your erectors and mid back work to support the spine, then if your hip hinging, even more back load.
And honestly, if you need more arm
Work on PPL…which most will, (I did) an easy modification to attack arms is this….
1)Biceps leading the session….chest/mid delts
2)legs
3)triceps lead session…..back/rear delt
4)off.
Shoulders suck?
1)shoulder lead….chest/tricep
2)legs
3) shoulder touch up….back/bicep.
Off.
Hams suck?
Back/hams
Push
Quads, ham touchup, biceps
Off
And a few points…..most of the literature on hypertrophy show that in a session, there is quite a big drop off in stimulus after 6-8 sets. Not that more doesn’t help, but think like the first 4 sets are 3 pointers, the next 4 sets are two pointers, and Sets beyond 8 are free throws. So if you want to do 24 sets of quads a week to specialize for 8 weeks, you’ll get more “hypertrophic points” doing 8 sets MWF than 12 sets M/TH. And this is isn’t like HUGE differences, but it is statistically significant in the papers. Significant in real life?…..well, maybe.
Also if your gonna run 3 on 1 off, you need to tone down the middle session or session 3 will be shit. PPL is a very demanding split. Do y’all have some of John meadows programs? Y’all see those “pump” sessions for the 2nd session of the week? Using higher reps, supersets, cables, dumbells, staying away from the barbell slag that day.
Example:
Push/slag day…hammer press/incline barbell, barbell OHP, weighted dips.
Push pump- Dumbell bench/peck deck, cable shoulder lateral/y-raise, push downs, cable oh extensions.
Pull-pump
Push-heavy
Legs-pump
Off
Pull-heavy
Push-pump
Legs-heavy
Off