Push pull legs or upper lower

[Deleted member 14917]

What do you guys prefer for workout routine?

 

[randomuser2407]

My current program is this:

Upper:

Yates Rows 4x8-12
Overhead Press 4x6-10
Bench Press 4x6-10
Skullcrushers 3x8-12
Barbell Curls 3x8-12

Lower:

Squats 3x6-10
Deadlifts 3x6-10


With this, I am able to progress at a very good speed and I am able to recover from my workouts too.

The main problem with push pull legs is that you have to do a lot of junk volume to compensate for having such a low frequency but it can still be effective, it's just less effective than upper lower, unless you are on steroids and have access to lots of machines.

I mainly focus on compound movements because that is all that my home gym equipment allows me to do, and because it's more effective for naturals.

 

[Deleted member 14917]

My current program is this:

Upper:

Yates Rows 4x8-12
Overhead Press 4x6-10
Bench Press 4x6-10
Skullcrushers 3x8-12
Barbell Curls 3x8-12

Lower:

Squats 3x6-10
Deadlifts 3x6-10


With this, I am able to progress at a very good speed and I am able to recover from my workouts too.

The main problem with push pull legs is that you have to do a lot of junk volume to compensate for having such a low frequency but it can still be effective, it's just less effective than upper lower, unless you are on steroids and have access to lots of machines.

I mainly focus on compound movements because that is all that my home gym equipment allows me to do, and because it's more effective for naturals.

Sounds like a really solid program. I can't deadlift and squat on the same day. I feel like it takes too much out of me

 

[randomuser2407]

Sounds like a really solid program. I can't deadlift and squat on the same day. I feel like it takes too much out of me

It's doable if you do only those 2 lifts, it's just that at first, it will be very difficult but you'll get used to it after a few workouts.

The key to getting rid of leg soreness (aka leg day pain) is to train your legs at least 2 times per week, because frequency gets rid of soreness.

Also, a workout with only those 2 lifts will give you an amazing lower body if you do them properly, and that lower body workout takes only 1h, and most of the time is spent warming up or resting, because you need around 5 minute rest intervals in between sets to make progress. To pass the time, I watch youtube videos from some fitness youtubers that I really like.

 

[TeenAscender]

What do you guys prefer for workout routine?

tbh for ppl w shitty genetics full body 3x+ frequency is optimal for maintaining muscle protein synthesis round the clock every 48 hours

 

[Deleted member 13335]

Push pull no legs

 

[Prettyboy]

upper/lower
https://looksmax.org/threads/how-i-...aturally-my-detailed-exercise-routine.431952/

 

[nicolas]

upper/lower both full body workouts

full body compared to split:
has an higher muscular recovery rate, is better for fat loss and improve your test/cortisol ratio really more
(https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4885621/)

 

[thecel]

My current program is this:

Upper:

Yates Rows 4x8-12
Overhead Press 4x6-10
Bench Press 4x6-10
Skullcrushers 3x8-12
Barbell Curls 3x8-12

Lower:

Squats 3x6-10
Deadlifts 3x6-10

What about exercises that target side delts and rear delts?

 

[randomuser2407]

What about exercises that target side delts and rear delts?

They are good as isolation lifts if you have time for them and if they don't negatively affect your main lift (the overhead press). The main lift is the most important because it's faster to progress on it because it involves more muscles at the same time, that's why programs should focus on compound movements. But without isolation lifts, you would end up with so many weaknesses, especially in the arms, because the biceps and triceps don't get enough growth from the compound movements.