Full body EOD is objectively the best split to do

[combatingNorwooding]

You can’t convince me otherwise. It’s objectively better.

Bro split- bruh
PPL- wtf are you doing? 6 times a week for 2 times frequency ?
Anterior posterior- shitty split with INSANE overlap.
Upper lower- this is debatable but full body is still slightly better, could vary tho.
Arnold split- shit.

I’m talking about natural guys btw, enhanced mfs can do what ever split they want with 2 times frequency and they will be fine.

@chudpiller @irrumator praetor @Jensonsahighlander

 

[combatingNorwooding]

Why is this subforum so dead lol

 

[chudpiller]

split is cope imo
as long as you do 2x frequency per muscle group w at least 48hr recovery time you can do whatever split you want even if natural

mainly programming is important

Why is this subforum so dead lol

It’s cuz the threads don’t show up on the main page

And the raw primal copecels don’t understand sbl anyway

 

[Datto29]

i used to do push pull with little bit of legs at the end but i was inconsistent so i changed to fullbody3x/Week

 

[irrumator praetor]

ppl 2x week wouldn't be as bad if the demanding leg volume wasn't all at once. As an intermediate ngl im gonna do fb 3x a week, plan a mesocycle around that, or upper lower

 

[Deleted member 332073]

I do FB 3 times a week instead of eod, but eod is objectively better

 

[irrumator praetor]

Im ngl all the sbl threads look the same

 

[jfllcellular]

You can’t convince me otherwise. It’s objectively better.

Bro split- bruh
PPL- wtf are you doing? 6 times a week for 2 times frequency ?
Anterior posterior- shitty split with INSANE overlap.
Upper lower- this is debatable but full body is still slightly better, could vary tho.
Arnold split- shit.

I’m talking about natural guys btw, enhanced mfs can do what ever split they want with 2 times frequency and they will be fine.

@chudpiller @irrumator praetor @Jensonsahighlander

ok but do you do one exercise per muscle or what? cause you can do full body with just bench, squat, pull ups. is this what you mean you do eod or what do you do retard
thx

 

[orbitro]

You can’t convince me otherwise. It’s objectively better.

Bro split- bruh
PPL- wtf are you doing? 6 times a week for 2 times frequency ?
Anterior posterior- shitty split with INSANE overlap.
Upper lower- this is debatable but full body is still slightly better, could vary tho.
Arnold split- shit.

I’m talking about natural guys btw, enhanced mfs can do what ever split they want with 2 times frequency and they will be fine.

@chudpiller @irrumator praetor @Jensonsahighlander

hitting a muscle group 2 more times than ppl as a natty will not give you an insane boost in results

 

[combatingNorwooding]

split is cope imo
as long as you do 2x frequency per muscle group w at least 48hr recovery time you can do whatever split you want even if natural

I disagree tbh, even if the results between each split are subtle, there are still some splits that are better than others

And the raw primal copecels don’t understand sbl anyway

tbh

ppl 2x week wouldn't be as bad if the demanding leg volume wasn't all at once

yeah, i saw some people opt for an A/B split which A is push an B is pull with legs, so you can’t come 6 times a week and do 3 times frequency, but I think it’s too cns demanding and will fatigue it very much

I do FB 3 times a week instead of eod, but eod is objectively better

you know that FB EOD can be 3 times a week right?

Im ngl all the sbl threads look the same

Y

ok but do you do one exercise per muscle or what?

you can programm it however you want. I would opt for 4 sets per muscle group per session including overlap

cause you can do full body with just bench, squat, pull ups

doing full body with compound movements is retarded asf

 

[irrumator praetor]

I disagree tbh, even if the results between each split are subtle, there are still some splits that are better than others

tbh

yeah, i saw some people opt for an A/B split which A is push an B is pull with legs, so you can’t come 6 times a week and do 3 times frequency, but I think it’s too cns demanding and will fatigue it very much

you know that FB EOD can be 3 times a week right?

Y

you can programm it however you want. I would opt for 4 sets per muscle group per session including overlap

doing full body with compound movements is retarded asf

everybody says the exact same things, theres no disagreement at all or variation. Everyone is doing the same shit

 

[combatingNorwooding]

everybody says the exact same things, theres no disagreement at all or variation

Not really true tbh, idk if you are in the forums and in the social media and dc groups of the SBL community, but if you are you would see that they disagree about almost everything, they are finding a topic to argue about every day. They are going full circle most of the time tho.

Everyone is doing the same shit

Not really too, everyone are doing the basics (most of them are on upper lower/FB/ant/post, and on rest of the “non-basic” things they argue all the time

 

[Dexy.]

FB is too much volume in a session tbh. I can't rip 9 different exercises with proper intensity.
Weekly I do Upper, Lower, Rest, Upper, Rest, Upper, Rest.
Legs beyond moderately muscular is cope and unnecessary cns rape hence why only 1x a week

 

[combatingNorwooding]

FB is too much volume in a session tbh.

lol it’s really not . People are so afraid of volume for some reason but as long as you program it decently you’re fine. I personally make progress even in my last exercise in FB. If you can’t program your FB correctly then it’s a skill issue it doesn’t mean it’s overwhelming…

I can't rip 9 different exercises with proper intensity.

you either don’t know what you’re doing or you specifically react worse to more volume in a single session than other people which is completely fine

Legs beyond moderately muscular is cope and unnecessary cns rape hence why only 1x a week

Bro What , might as well just do legs twice a week, you can get away with 7-9 sets per session on leg day which surely won’t fry your cns.

I agree that when your legs are beyond moderately muscular it becomes cope unless you’re very tall. But most people won’t have crazy legs by training them twice per week anyway.
Just do them twice per week, then when they get to a certain muscular point (in your eyes), just drop it to once per week.

IMO it’s just an excuse for you to not hit legs more than once a week lol

 

[Dexy.]

you either don’t know what you’re doing or you specifically react worse to more volume in a single session than other people which is completely fine

The latter, and I think it's mostly mental exhaustion. I just can't recruit optimal motor units in my later exercises, especially not legs.

And yeah, I could train legs twice a week, but I hit the same mental barrier training 5 days a week. It's the only way I can train upper 3x a week and being able to recover. Most people can't hit upper 3x a week and recover. Legs 1x a week I can still progressively overload, (albeit not as much as I could with 2x, sure).

And yes you're right, I don't fucking want to train legs. I have above average legs with minimal effort, who wouldn't want that?

 

[bignigga]

Anterior Posterior with arm muscles swapped mogs.

 

[combatingNorwooding]

The latter, and I think it's mostly mental exhaustion. I just can't recruit optimal motor units in my later exercises, especially not legs.

Make sense tbh, especially if you dont enjoy doing fb you really shouldn’t do it

I have above average legs with minimal effort, who wouldn't want that?

yeah that’s a rare case, most people have very small legs when training them once per week. Like me

 

[combatingNorwooding]

Anterior Posterior with arm muscles swapped mogs.

So posterior with biceps and anterior with triceps ?
Sounds mid but if you enjoy it then it’s fine

 

[Deleted member 332073]

I disagree tbh, even if the results between each split are subtle, there are still some splits that are better than others

tbh

yeah, i saw some people opt for an A/B split which A is push an B is pull with legs, so you can’t come 6 times a week and do 3 times frequency, but I think it’s too cns demanding and will fatigue it very much

you know that FB EOD can be 3 times a week right?

Y

you can programm it however you want. I would opt for 4 sets per muscle group per session including overlap

doing full body with compound movements is retarded asf

Yeah I just meant I keep the same 3 days for Full Body instead of doing an eod format because some days work better for me

 

[bignigga]

So posterior with biceps and anterior with triceps ?
Sounds mid but if you enjoy it then it’s fine

"Mid" and it's an upgraded version of upper lower with less emphasis on the legs... Literally the best split after fbeod (arguably even better if you can't handle the daily volume of fbeod)

 

[combatingNorwooding]

and it's an upgraded version of upper lower

It can’t be an upgraded version of upper lower if it looks nothing like upper lower, it might work better for some but imo this split sounds boring asf

 

[bignigga]

It can’t be an upgraded version of upper lower if it looks nothing like upper lower, it might work better for some but imo this split sounds boring asf

Brother it's push pull... Why would you want to dedicate a full day to legs, especially considering upper needs much more volume compared to lower

 

[combatingNorwooding]

Brother it's push pull... Why would you want to dedicate a full day to legs, especially considering upper needs much more volume compared to lower

Upper body doesn’t need much more volume lol, maybe 2-3 sets more.

Some people need to maximize their legs so…

 

[bignigga]

Upper body doesn’t need much more volume lol, maybe 2-3 sets more.

Huh?

Upper

Chest
Lats
Upper Back + Traps
Side delt
Front delt
Rear delt
Bicep
Tricep
Abs
Forearms

Lower

Quads
Hams
Calves

Adductors (don't even need to isolate them if you do a squat pattern)
Abductors + glutes (shouldn't even count them because it's pointless to train them for aesthetics)

Tfym "maybe 2-3 sets more"

 

[jfllcellular]

I disagree tbh, even if the results between each split are subtle, there are still some splits that are better than others

tbh

yeah, i saw some people opt for an A/B split which A is push an B is pull with legs, so you can’t come 6 times a week and do 3 times frequency, but I think it’s too cns demanding and will fatigue it very much

you know that FB EOD can be 3 times a week right?

Y

you can programm it however you want. I would opt for 4 sets per muscle group per session including overlap

doing full body with compound movements is retarded asf

ok makes sense, yes full body with compounds is retarded but that is what i was getting at. But some retards refer to that as doing full body so idk

 

[combatingNorwooding]

Huh?

Upper

Chest
Lats
Upper Back + Traps
Side delt
Front delt
Rear delt
Bicep
Tricep
Abs
Forearms

Lower

Quads
Hams
Calves

Adductors (don't even need to isolate them if you do a squat pattern)
Abductors + glutes (shouldn't even count them because it's pointless to train them for aesthetics)

Tfym "maybe 2-3 sets more"

Let’s say you do for chest 2-3 sets, for back 4 sets. Side delts 1 set, you don’t need front delt if you do a pressing pattern, you also don’t need a rear delt biasing as long as you do a upper back row, bicep 1 set, tricep 2 sets, abs is optional anyway and nobody does forearms. So it’s 3+4+1+1+2+1 (if you do abs) it’s 12 sets total.

For leg day 2 sets leg extension 1 set squat pattern, 2 sets hamstrings (seated or lying), 1 set of hip hinge, 1 set of adductors, 2 sets of calves so it’s 2+1+2+1+1+2 so it’s 9 sets total.

12 for upper body and 9 for lower.

Also I know it’s not the volume for everyone but that’s kinda the average of how people programm their upper lower

 

[combatingNorwooding]

ok makes sense, yes full body with compounds is retarded but that is what i was getting at. But some retards refer to that as doing full body so idk

Nah, if someone say to do full body with only compound then he’s retarded, you will legit see almost no gains from doing so

 

[bignigga]

Let’s say you do for chest 2-3 sets, for back 4 sets. Side delts 1 set, you don’t need front delt if you do a pressing pattern, you also don’t need a rear delt biasing as long as you do a upper back row, bicep 1 set, tricep 2 sets, abs is optional anyway and nobody does forearms. So it’s 3+4+1+1+2+1 (if you do abs) it’s 12 sets total.

For leg day 2 sets leg extension 1 set squat pattern, 2 sets hamstrings (seated or lying), 1 set of hip hinge, 1 set of adductors, 2 sets of calves so it’s 2+1+2+1+1+2 so it’s 9 sets total.

12 for upper body and 9 for lower.

Also I know it’s not the volume for everyone but that’s kinda the average of how people programm their upper lower

That's not the average of how people program their upper at all...
"Nobody does forearms" what.
"Abs is optional anyway" what.
"1 set biceps" what.
"Side delts 1 set" what.
"You don't need front delt if you do a pressing pattern" what.
"You don't need a rear delt biasing" what. (You need to hit rear delts if you do kelso shrugs, objectively the best upper back + trap exercise).

You're making up a random scenario that's biased to favour your opinion. Like what.

 

[combatingNorwooding]

You're making up a random scenario that's biased to favour your opinion. Like what.

I don’t? Literally all the muscles you said here that someone need to hit is simply too fatiguing…. No you don’t need a front delt biased exercises unless it’s your weak point and same for rear delt. You don’t need to be a maximalist in upper lower.

"Nobody does forearms" what.

It’s useless imo if you wanna add it adds set of it MAX, if you add more than 1 set you’re retarded. Your forearms work in almost every upper body movement, you don’t need to have a single biasing exercise for it.

"Abs is optional anyway" what.

I literally added 1 set of abs there if you didn’t notice (for the total sets) so what’s your point

"1 set biceps" what.

yes? Your biceps work in every back exercise except for kelso shrugs and Keenan flaps, if you do both then maybe add 1 set of your bicep is a weakpoint of yours, no reason to do more than 1 or even 2 sets of biceps unless it’s a weak point for you

You don't need front delt if you do a pressing pattern" what.

yes? It’s that hard to comprehend what I just said?

Send me what programm you think is reasonable for u/l

 

[One Rep Max]

I do pplpplrest
6 days a week it works for me well
may not for others

just do whatever gets you high quality results and can recover

 

[One Rep Max]

But, u also gotta be ruthless with fatigue management. No junk volume

i only do 11-15 sets total per session and then leave. Takes 45 mins

 

[combatingNorwooding]

But, u also gotta be ruthless with fatigue management. No junk volume

i only do 11-15 sets total per session and then leave. Takes 45 mins

11-15 sets in 45 minutes? How much you rest

 

[One Rep Max]

11-15 sets in 45 minutes? How much you rest

till i feel strong and ready to go
no talking music or scrolling in between

 

[combatingNorwooding]

till i feel strong and ready to go
no talking music or scrolling in between

That sounds so boring tbh

 

[One Rep Max]

That sounds so boring tbh

why waste time jfl

 

[combatingNorwooding]

why waste time jfl

Doesn’t matter. For me personally I feel like when i train without music of my liking i just don’t train as intensive as i could if i had headphones.
I take minimum 3 minutes until my next set to maximize each set as much as i can. You might not train hard enough if you don’t need to rest at least 2 minutes between each exercise, at least imo

But if it works for you then keep going I guess

 

[One Rep Max]

Doesn’t matter. For me personally I feel like when i train without music of my liking i just don’t train as intensive as i could if i had headphones.
I take minimum 3 minutes until my next set to maximize each set as much as i can. You might not train hard enough if you don’t need to rest at least 2 minutes between each exercise, at least imo

But if it works for you then keep going I guess

if it helps u train good then it can work
all of my lifts are 0-1 RIR like near max effort like 4-8 rep range
that’s why I can’t go longer than 1 hour

3 mins is good when ur doing legs back chest etc but for isolations u can do shorter rest no problem

Defo need high rest doing deadlifts

 

[combatingNorwooding]

3 mins is good when ur doing legs back chest etc but for isolations u can do shorter rest no problem

Oh yeah that’s something else

Defo need high rest doing deadlifts

for example yes I agree

 

[bignigga]

I don’t? Literally all the muscles you said here that someone need to hit is simply too fatiguing…. No you don’t need a front delt biased exercises unless it’s your weak point and same for rear delt. You don’t need to be a maximalist in upper lower.

It’s useless imo if you wanna add it adds set of it MAX, if you add more than 1 set you’re retarded. Your forearms work in almost every upper body movement, you don’t need to have a single biasing exercise for it.

I literally added 1 set of abs there if you didn’t notice (for the total sets) so what’s your point

yes? Your biceps work in every back exercise except for kelso shrugs and Keenan flaps, if you do both then maybe add 1 set of your bicep is a weakpoint of yours, no reason to do more than 1 or even 2 sets of biceps unless it’s a weak point for you

yes? It’s that hard to comprehend what I just said?

Send me what programm you think is reasonable for u/l

Dnr a few sbl videos could support everything I've stated

For UL program I'll just convert my AP split into UL just for demonstration

2 sets machine fly
2 sets incline dumbbell press
2 sets wide grip pulldowns
2 sets kelso shrugs
1 set close grip pulldowns
2 sets SA tricep extension
1 set SA overhead tricep extension
2 sets preacher curls
1 set reverse curl
2 sets machine lateral raise
1 set machine shoulder press
1 set rear delt fly
1 set ab crunch + 1 set oblique crunch
2 sets wrist curls

Lower

2 sets leg ext
2 sets leg curls
2 sets pendulum squats
2 sets sldl
2 sets machine calf raise

Like do you see the difference?????????

23 vs 10 sets

I don't even know why I'm arguing anymore if you genuinely think the lower body is anywhere near as many sets as the upper

 

[combatingNorwooding]

Dnr a few sbl videos could support everything I've stated

For UL program I'll just convert my AP split into UL just for demonstration

2 sets machine fly
2 sets incline dumbbell press
2 sets wide grip pulldowns
2 sets kelso shrugs
1 set close grip pulldowns
2 sets SA tricep extension
1 set SA overhead tricep extension
2 sets preacher curls
1 set reverse curl
2 sets machine lateral raise
1 set machine shoulder press
1 set rear delt fly
1 set ab crunch + 1 set oblique crunch
2 sets wrist curls

Lower

2 sets leg ext
2 sets leg curls
2 sets pendulum squats
2 sets sldl
2 sets machine calf raise

Like do you see the difference?????????

23 vs 10 sets

I don't even know why I'm arguing anymore if you genuinely think the lower body is anywhere near as many sets as the upper

Hahahah all I needed to see was your upper body volume to know you are an ignorant maximalist This is actually hilarious

 

[bignigga]

Hahahah all I needed to see was your upper body volume to know you are an ignorant maximalist This is actually hilarious

Literally all falls into the 4-10 set per week number everyone goes by... It's an arbitrary number, dumbass, I can recover from that volume.

Can't even rebute anything I said because I'm right. "Ignorant maximalist" Huh. Am I one or are you a fat lazy cunt that wants all the results from the least amount of work possible?

 

[jfllcellular]

Nah, if someone say to do full body with only compound then he’s retarded, you will legit see almost no gains from doing so

Ok so nig what do you do for full body. Do you do literally the same workout eod. Like for example: Incline bench, pullup, tricep pushdown, bicep curl, hack squat, quad extensions, ham curls. Like that workout you just repeat it EOD.

 

[combatingNorwooding]

Ok so nig what do you do for full body

send a message on my profile I will send you

Do you do literally the same workout eod

yes

 

[combatingNorwooding]

@jfllcellular it doesn’t let me send it in my profile but this is my WHOLE program-


Stats: 0-2 RIR, minimum 48 hours rest between each session, big stretch only on quads, hamstrings and chest exericses.



Muscle groups: side delt, upper back (rhomboids, traps), lats, pecs, quads, hamstrings, abductors, calves, triceps, biceps, front delt, erectors, abdominals.



Exercises:

Unilateral lateral raises - 2x6-8

T bar row- 2x5-8

Kelso shrug- 1x5-8

Wide grip lat pulldown- 1x5-8

Sagittal Keenan flaps- 1x5-8

incline bench smith machine- 2x5-8

Leg extension - 1x5-8

Hack squat- 1x5-8

Lying leg curl- 1x5-8

Hip adduction- 2x5-8

Standing calf raises- 2x5-8

S/A triceps extension 2x5-8cuffed cables

Preacher curl- 1x5-8

Seated shoulder press- 1x5-8

Back extensions- 2x5-8

Crunch- 2x5-8

Stair master 30 minutes

A total of 24 sets





Sets per workout including overlap:

Side delts- 3 sets

Front delt- 3 sets

Rear delts- 4 sets

Upper back- 4 sets

Lats- 4 sets

Chest- 2 sets

Triceps- 4 sets

Biceps- 4 sets

Quads- 2 sets

Hams- 3 sets

Glutes- 4 sets

Calves- 1 set

Erectors- 2 sets

Abs- 2

 

[jfllcellular]

mirin

 

[combatingNorwooding]

mirin

Thanks, if you need any help dm me or write a message in my profile

 

[PharmaPhaggot]

Nah, because leg size is an aestetic disadvantage, makes your dick look smaller, maked you appear shorter, makes you look stocky etc etc

 

[combatingNorwooding]

Nah, because leg size is an aestetic disadvantage, makes your dick look smaller, maked you appear shorter, makes you look stocky etc etc

 

[ce10098]

full body mogs

 

[combatingNorwooding]

full body mogs

Just got back from the gym

What’s your program