I want to switch form PPPP to a bro split (no legs)

[Deleted member 23218]

I do Push:
OHP
Floor press
2 tricpes compunds
Lateral raises
Upper chest fly



Pull
Lat pull down
Duymbell row
Pull up
Facepull
2 biceps isolations


Can a gymcell elp me switch this into a more optimal bro split
@Arborist

 

[Deleted member 20399]

Why do u keep self banning

 

[king_of_recession]

I cant even do 5 push ups
Over

 

[Deleted member 23218]

Why do u keep self banning

i need to do studty cant fopcus

 

[forevermirin]

chad - full body split
chadlite - pppppp
htn - ppl
mtn - aaaaaa
ltn - 8 hour arms
incel - bro split

 

[Deleted member 23218]

chad - full body split
chadlite - pppppp
htn - ppl
mtn - aaaaaa
ltn - 8 hour arms
incel - bro split

legs are cope

 

[forevermirin]

legs are cope

yes if u have god tier leg genetics like me.

 

[Deleted member 23218]

yes if u have god tier leg genetics like me.

i wear sweatpants onlyly alarge quads a re a looksnmin i want to become dorito

 

[forevermirin]

i wear sweatpants onlyly alarge quads a re a looksnmin i want to become dorito

a masculine quad sweep is peak femalegaze. have fun looking like a cuck in shorts.

 

[Deleted member 23218]

a masculine quad sweep is peak femalegaze. have fun looking like a cuck in shorts.

its cold where i live shorts are cope

 

[forevermirin]

its cold where i live shorts are cope

cope i know where u live

 

[Deleted member 23218]

cope i know where u live

i go to colege somewhere different and i will wear sweatpants to hide my lifts

 

[Niccomaxxing]

dont be stupid, do a 3 days split x2 a week, hitting every single muscle group 2 times a week

 

[Deleted member 23218]

dont be stupid, do a 3 days split x2 a week, hitting every single muscle group 2 times a week

i do this already except legs which are cope

 

[forevermirin]

2 tricpes compunds

jfl btw

 

[Deleted member 23218]

jfl btw

isolatuions i means like pushdown n shiet

 

[forevermirin]

isolatuions i means like pushdown n shiet

hells yeah bro

 

[Deleted member 23218]

hells yeah bro

legs are cope

 

[Niccomaxxing]

then continue doing the same and hit legs, you will thank me in the future

i do this already except legs which are cope

 

[forevermirin]

legs are cope

yep tiny quads accentuate the v-taper and in general girls love chicken legs on guys

 

[Deleted member 23218]

then continue doing the same and hit legs, you will thank me in the future

I hate doing legs because it makes me feel gay af like im squating for practicing on a bbc

 

[forevermirin]

you will thank me in the future

will i ever ascend to chadlite?

 

[Deleted member 23218]

yep tiny quads accentuate the v-taper and in general girls love chicken legs on guys

my legs are alreadyt too long and sweatpants hide the legs. Upper body is everything

 

[forevermirin]

my legs are alreadyt too long and sweatpants hide the legs. Upper body is everything

yes brother you speaking facts rn why did u "Wtf" react my comment btw

 

[Deleted member 23218]

yes brother you speaking facts rn why did u "Wtf" react my comment btw

yes brother you speaking facts rn why did u "Wtf" react my comment btw

No i didnt schizo

 

[forevermirin]

No i didnt schizo

u changed it u slimy little crook

 

[Deleted member 23218]

View attachment 2177331
u changed it u slimy little crook

thats not me

 

[Orc]

cut out the lateral raises and upper chest fly, add more volume to overhead press, they train the same thing and there's no reason for them to be there, add a rear delt isolation if you want (i.e reverse flyes) instead because the overhead press doesn't hit it, it depends on your leverages though, ohp might not hit your upper chest as well as it does for me so I might just be talking out of my ass.

OHP
Floor press
Tricep isolation ( press pre-exhausts the triceps anyway)

add some leg isolation because at some point your lack of lower body strength will cause you to stagnate on overhead presses, if you can't squeeze your glutes and hold your legs straight you won't be able to do it well.

pull looks good but most of it more or less hits the same muscles so the variation you've got is mostly for the hell of it and there's no real reason to shift to another exercise that does the same thing unless you enjoy it, that being said some pull movements like lat pull downs and pull ups do hit the biceps to some extend which you can also use to pre-exhaust them, which is more efficient than doing more isolation.

 

[forevermirin]

cut out the lateral raises and upper chest fly, add more volume to overhead press, they train the same thing

how tf do lat raises and ohp train the same thing jfl

 

[Deleted member 23218]

cut out the lateral raises and upper chest fly, add more volume to overhead press, they train the same thing and there's no reason for them to be there, add a rear delt isolation if you want (i.e reverse flyes) instead because the overhead press doesn't hit it, it depends on your leverages though, ohp might not hit your upper chest as well as it does for me so I might just be talking out of my ass.

OHP
Floor press
Tricep isolation ( press pre-exhausts the triceps anyway)

add some leg isolation because at some point your lack of lower body strength will cause you to stagnate on overhead presses, if you can't squeeze your glutes and hold your legs straight you won't be able to do it well.

pull looks good but most of it more or less hits the same muscles so the variation you've got is mostly for the hell of it and there's no real reason to shift to another exercise that does the same thing unless you enjoy it, that being said some pull movements like lat pull downs and pull ups do hit the biceps to some extend which you can also use to pre-exhaust them, which is more efficient than doing more isolation.

Thank you for the advice. Im thinking about doing one set warmup then 5-6 sets ohp is that enough volume for now? I do 4 sets rn

How much floor press sghould i do i do 3 sets rn. I use dumbell rn and do them like this

https://www.bing.com/ck/a?!&&p=24de8e493a6e75edJmltdHM9MTY4MjgxMjgwMCZpZ3VpZD0yM2M4ZjI5Ni0xODA5LTYxY2QtMjZmOS1lMjEwMTkwNDYwNTAmaW5zaWQ9NTUwNg&ptn=3&hsh=3&fclid=23c8f296-1809-61cd-26f9-e21019046050&u=a1L3ZpZGVvcy9zZWFyY2g_cT1kdW1iZWxsK2Zsb29yK29wcmVzcyZ2aWV3PWRldGFpbCZtaWQ9ODEwNzNBRkVGNjczQjkyRjVGMDI4MTA3M0FGRUY2NzNCOTJGNUYwMiZGT1JNPVZJUkU&ntb=1

 

[Bonesbonesbonesbone]

how tf do lat raises and ohp train the same thing jfl

OHP trains front and side delts lol

 

[Orc]

how tf do lat raises and ohp train the same thing jfl

both mainly target the anterior and lateral deltoid, so why would you isolate them after you're already been training them? just do more of the thing you were doing to begin with.

 

[forevermirin]

OHP trains front and side delts lol

good luck growing your lateral delt from ohp. it gives minor activation its as retarded as skipping rows because "deadlifts train your back brah"

 

[Orc]

Thank you for the advice. Im thinking about doing one set warmup then 5-6 sets ohp is that enough volume for now? I do 4 sets rn

How much floor press sghould i do i do 3 sets rn. I use dumbell rn and do them like this

https://www.bing.com/ck/a?!&&p=24de8e493a6e75edJmltdHM9MTY4MjgxMjgwMCZpZ3VpZD0yM2M4ZjI5Ni0xODA5LTYxY2QtMjZmOS1lMjEwMTkwNDYwNTAmaW5zaWQ9NTUwNg&ptn=3&hsh=3&fclid=23c8f296-1809-61cd-26f9-e21019046050&u=a1L3ZpZGVvcy9zZWFyY2g_cT1kdW1iZWxsK2Zsb29yK29wcmVzcyZ2aWV3PWRldGFpbCZtaWQ9ODEwNzNBRkVGNjczQjkyRjVGMDI4MTA3M0FGRUY2NzNCOTJGNUYwMiZGT1JNPVZJUkU&ntb=1

you can use the lateral raises to warm up for ohp if you really want to do them, then again you might as well just press an empty bar over your head because it trains the same muscles anyway.

floor allows you to do a lot of volume compared to bench press, so you can do more than that if you want.

good luck growing your lateral delt from ohp.

I barely isolate my shoulders, I just do high volume ohp.

 

[forevermirin]

both mainly target the anterior and lateral deltoid, so why would you isolate them after you're already been training them? just do more of the thing you were doing to begin with.

bad advice bro. much easier to over work and damage your shoulder because of too much presses. especially since in a ppl u would do OHP same day as bench. makes no sense to remove an isolation for more compound while significantly increasing injury risk.

 

[forevermirin]

View attachment 2177342

I barely isolate my shoulders, I just do high volume ohp.

i never train calves yet i calfmog this forum. genetics are a thing bro and im sure u know that.

 

[Orc]

bad advice bro. much easier to over work and damage your shoulder because of too much presses. especially since in a ppl u would do OHP same day as bench. makes no sense to remove an isolation for more compound while significantly increasing injury risk.

he does floor press rather than bench so the additional shoulder strain isn't there, the negative impact bench has on the shoulder joint comes from the negative that's cut out if you do it like that.

I've seen more people cause injuries with 'spamming' lateral raises than overhead press.

i never train calves yet i calfmog this forum. genetics are a thing bro and im sure u know that.

I've never done anything besides deadlifts for legs.

 

[forevermirin]

he does floor press rather than bench so the additional shoulder strain isn't there, the negative impact bench has on the shoulder joint comes from the negative that's cut out if you do it like that.

yeah, still more pressing from the same joint.

anyway i really dont see the need to increase ohp volume and cut out lat raises.

I've seen more people cause injuries with 'spamming' lateral raises than overhead press.

ohp is just objectively riskier jfl that counts for more than anecdotes

View attachment 2177349View attachment 2177351

I've never done anything besides deadlifts for legs.

mirin, u got good genes then which is my point. are you natty?

 

[SubSigma]

I cant even do 5 push ups
Over

Just do 5 push ups bro jfl

 

[king_of_recession]

Just do 5 push ups bro jfl

Im giga obese bro its impossible

 

[SubSigma]

Im giga obese bro its impossible

Brutal (for your joints)

 

[king_of_recession]

Brutal (for your joints)

lmao youre so right, I avoid stairs and get tired after 10 minute walk. Its literally over

 

[Orc]

yeah, still more pressing from the same joint.

if your shoulders are supported by the floor the strain is minimal, and you'd still be using the same joint if you did lateral raises instead, it's literally just an inferior version of an overhead press that uses less muscles for no reason, if you can do more compounds you should do more compounds, there's no reason to do isolation unless you're struggling to activate a muscle in a movement due to your leverages or you have an imbalance.

ohp is just objectively riskier jfl that counts for more than anecdotes

isolation exercises are more stressful to joints than compounds are, because those are distributed across a wider range of muscles, you can just do them lighter if it is a problem.

 

[forevermirin]

isolation exercises are more stressful to joints than compounds are, because those are distributed across a wider range of muscles, you can just do them lighter if it is a problem.

i seriously doubt your claim that lateral raises put more strain on your shoulder joint than ohp. its very hard to injure yourself doing lateral raises to failure unlike with ohp.

tagging known gymcels @5.5psl @Blackgymmax @Maesthetics=King @7zyzz7

 

[Deleted member 27472]

i seriously doubt your claim that lateral raises put more strain on your shoulder joint than ohp. its very hard to injure yourself doing lateral raises to failure unlike with ohp.

tagging known gymcels @5.5psl @Blackgymmax @Maesthetics=King @7zyzz7

I have actually heard alpha destiny say the same. Weird but not my experience personally, I feel my strain on my joints from bench press the most. Side raises feel great

 

[5.5psl]

i seriously doubt your claim that lateral raises put more strain on your shoulder joint than ohp. its very hard to injure yourself doing lateral raises to failure unlike with ohp.

tagging known gymcels @5.5psl @Blackgymmax @Maesthetics=King @7zyzz7

Pls don't tag that blackie self hating subhuman abomination .
And lateral raises + overhead press is the best excercise to grow shoulders .

 

[forevermirin]

I have actually heard alpha destiny say the same. Weird but not my experience personally, I feel my strain on my joints from bench press the most. Side raises feel great

alphadestiny the guy who used to hit 0.5 inch rack pulls with 1000lbs jfl wouldn't say he's a good example of a sensible and safe lifter

 

[forevermirin]

Pls don't that blackie self hating subhuman abomination .
And lateral raises + overhead press is the best excercise to grow shoulders .

yeah ik the combination is great but @Arborist here is suggesting removing lat raises and adding more ohp volume instead which i think is a recipe for injury esp in a ppl split. also lat raises are a mogger isolation anyway

 

[Deleted member 19174]

rate frame in the discord yahki