What split is better for building muscle

[tgun564636]

Hey guys if I’m currently on ppl split. Should I swap to pplxul? Thanks

 

[sircea0]

Imo anterior posterior rest repeat is the best or just upper lower rest repeat

 

[extractor]

You look like you are over analyzing shit just like I used to. As long as you are following certain training principles you are good. Never get into science based shit or bro science. Never get into over analysis and STAY CONSISTENT PLEASE.

3 basic principles are:
- Frequency is best and very important
- Get to failure or 1 rep shy of it every set. If you are a novice take everything to failure or you will under do everything, only after 6+ months of training should you do RPE/RIR.
- For your working sets don't go lower than 4 reps or higher than 12 reps
- Just 2 sets per exercise and focus on consistency


A novice is somebody who doesn't bench 225x1, squat 315x1, deadlift 405x1 (you don't need this really). These are all achievable in ~8 months naturally. if you are a novice you should use a full body 3x/week or Upper/Lower 4x/week to reach that. After you hit those numbers you are an intermediate and you can then train legs 1x/week no problem, a program you could follow then would be Upper 2-3x/week + Lower 1x/week.

That is what I recommend but you could very easily just do Upper 2-3x/week and lower 1x/week even as a novice and that would still be a very good physique halo. What I recommended was assuming you want to maximize the gym.

Here is a program you could follow if you are a novice:

https://outalpha.com/the-out-alpha-novice-program/

Make the modifications of:
Box squat ---> High bar Squat
Pendlay row ---> any supported row or cable row
Good morning/stiff legged deadlift ---> RDL

This reply is already long but I think PPL should get deleted, it's shit for most and needs a lot of planning for it to work and why would anyone want to workout 6x/week

 

[Wexilarious]

do exercises until muscles start hurt or else 0 progress

 

[tgun564636]

You look like you are over analyzing shit just like I used to. As long as you are following certain training principles you are good. Never get into science based shit or bro science. Never get into over analysis and STAY CONSISTENT PLEASE.

3 basic principles are:
- Frequency is best and very important
- Get to failure or 1 rep shy of it every set. If you are a novice take everything to failure or you will under do everything, only after 6+ months of training should you do RPE/RIR.
- For your working sets don't go lower than 4 reps or higher than 12 reps
- Just 2 sets per exercise and focus on consistency


A novice is somebody who doesn't bench 225x1, squat 315x1, deadlift 405x1 (you don't need this really). These are all achievable in ~8 months naturally. if you are a novice you should use a full body 3x/week or Upper/Lower 4x/week to reach that. After you hit those numbers you are an intermediate and you can then train legs 1x/week no problem, a program you could follow then would be Upper 2-3x/week + Lower 1x/week.

That is what I recommend but you could very easily just do Upper 2-3x/week and lower 1x/week even as a novice and that would still be a very good physique halo. What I recommended was assuming you want to maximize the gym.

Here is a program you could follow if you are a novice:

https://outalpha.com/the-out-alpha-novice-program/

Make the modifications of:
Box squat ---> High bar Squat
Pendlay row ---> any supported row or cable row
Good morning/stiff legged deadlift ---> RDL

This reply is already long but I think PPL should get deleted, it's shit for most and needs a lot of planning for it to work and why would anyone want to workout 6x/week

Thanks so much appreciate the advice bro