Can someone help me with my training

[Deleted member 248978]

I often see ped related threads on here but I rarely see people talking about training and diet.

@aids do you know any good splits to follow?
Also reps/sets

 

[chromednash]

"splits"

 

[rotation]

I often see ped related threads on here but I rarely see people talking about training and diet.

@aids do you know any good splits to follow?
Also reps/sets

this is something I can actually speak on, I have done quite a lot of research into hypertrophy. Three splits I recommend are PPL x U/L, FBEOD, or regular U/L. FB 3x a week is good too.

This study shows 2x a week frequency is more beneficial than 1x a week. (Frequency refers to how many times each muscle group is trained in a week.)

Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis - PubMed

When comparing studies that investigated training muscle groups between 1 to 3 days per week on a volume-equated basis, the current body of evidence indicates that frequencies of training twice a week promote superior hypertrophic outcomes to once a week. It can therefore be inferred that the...

pubmed.ncbi.nlm.nih.gov

Influence of Resistance Training Frequency on Muscular... : The Journal of Strength & Conditioning Research

day per week using a split-body routine (SPLIT) vs. 3 days per week using a total-body routine (TOTAL) on muscular adaptations in well-trained men. Subjects were 20 male volunteers (height = 1.76 ± 0.05 m; body mass = 78.0 ± 10.7 kg; age = 23.5 ± 2.9 years) recruited from a university...

journals.lww.com

Using this data, we can infer that a split like U/L or PPL x U/L is sufficient, and better than a bro split.

PPL x UL can be useful for targeting weak points, potentially more so than U/L imo. It is also easier to control volume and session lengthusing one of these splits as opposed to FBEOD.

My problem with Full Body EOD, or FB 3x, is that the session lengths are long and volume control is much harder.

TLDR: Full Body Every Other Day is most beneficial for muscle growth, but PPL x U/L or U/L itself may be a better split if you want to target certain weak points.

Hope this helps

 

[Deleted member 248978]

this is something I can actually speak on, I have done quite a lot of research into hypertrophy. Three splits I recommend are PPL x U/L, FBEOD, or regular U/L. FB 3x a week is good too.

This study shows 2x a week frequency is more beneficial than 1x a week. (Frequency refers to how many times each muscle group is trained in a week.)

Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis - PubMed

When comparing studies that investigated training muscle groups between 1 to 3 days per week on a volume-equated basis, the current body of evidence indicates that frequencies of training twice a week promote superior hypertrophic outcomes to once a week. It can therefore be inferred that the...

pubmed.ncbi.nlm.nih.gov

Influence of Resistance Training Frequency on Muscular... : The Journal of Strength & Conditioning Research

day per week using a split-body routine (SPLIT) vs. 3 days per week using a total-body routine (TOTAL) on muscular adaptations in well-trained men. Subjects were 20 male volunteers (height = 1.76 ± 0.05 m; body mass = 78.0 ± 10.7 kg; age = 23.5 ± 2.9 years) recruited from a university...

journals.lww.com

Using this data, we can infer that a split like U/L or PPL x U/L is sufficient, and better than a bro split.

PPL x UL can be useful for targeting weak points, potentially more so than U/L imo. It is also easier to control volume and session lengthusing one of these splits as opposed to FBEOD.

My problem with Full Body EOD, or FB 3x, is that the session lengths are long and volume control is much harder.

TLDR: Full Body Every Other Day is most beneficial for muscle growth, but PPL x U/L or U/L itself may be a better split if you want to target certain weak points.

Hope this helps

Thank you, your a legend

 

[Deleted member 248978]

"splits"

Wdym

 

[chromednash]

Full Body Every Other Day is most beneficial for muscle growth

stuck in 2024

 

[rotation]

stuck in 2024

maybe

what is better?

I haven't seen a molecule of evidence saying anything beats FBEOD

 

[tunisianropemaxxer]

I often see ped related threads on here but I rarely see people talking about training and diet.

@aids do you know any good splits to follow?
Also reps/sets

Are u a beginner?
If not what leveln

 

[Deleted member 248978]

Are u a beginner?
If not what leveln

Beginner

 

[tunisianropemaxxer]

Beginner

Any split will work for a beginner
But i would reccomend fbeod or U/L while doing high intensity low volume

but diet is more important so make sure to focus on that

pm me and ill tell u what u need to do based on ur goals and current situation

 

[Deleted member 248978]

Any split will work for a beginner
But i would reccomend fbeod or U/L while doing high intensity low volume

but diet is more important so make sure to focus on that

pm me and ill tell u what u need to do based on ur goals and current situation

I’ll pm u later brah, I gtg rn

 

[tunisianropemaxxer]

I’ll pm u later brah, I gtg rn

Alr

 

[chromednash]

maybe

what is better?

I haven't seen a molecule of evidence saying anything beats FBEOD

FBE33H

 

[rotation]

FBE33H

valid actually

but im pretty sure we have no data on this

and its also inconvenient