Full body 5×week vs push pull legs

[Son Goku]

That dude videos always has all these links to scientific studies,and while that's great,everyone's body reacts differently to different stimuli.
He has been on youtube for years and I have yet to see any change in his muscle mass.
PPL has been the formula that has shown me the best results.

One mistake most noobs make is thinking they are special snowflakes that react differently to exercise principles, but believe what you will.

 

[Actually6Foot3]

One mistake most noobs make is thinking they are special snowflakes that react differently to exercise principles, but believe what you will.

true. Can't really say this doesn't work for me"

If you've never tried it

 

[SheWantTheD]

Id rather go push pull legs. Why? Because you have more time for the muscle to recover giving you the ability to go much harder and closer to failure.

If you are lifting decent weight, going to failure or close to it, and chasing a good pump.. doing that 5 days a week would be hard.

I guess the body will get used to training the same muscle group 5x a week.

You might appear overall fuller training that often tho.

honestly I don’t watch Jeff nippard cause it’s too much science. Just go in the gym, work hard, and be consistent.

 

[Son Goku]

honestly I don’t watch Jeff nippard cause it’s too much science. Just go in the gym, work hard, and be consistent.

@chromeracer4 Be careful with this type of thinking. A lot of folks that aren't advanced enough to program for themselves overestimate their effort and end up leaving gains on the table.

 

[Son Goku]

Remember that the OG study used advanced lifters (while most folks are not) and that it equated volume across both frequencies. If your full-body split has the same amount of sets as the PPL, then the differences between the two will be negligible. Never equate volume across a program split.

@chromeracer4 The correct answer to the question should be whichever split allows you to pack the highest amount of recoverable volume in it. If you can't hit legs 5x a week then a PPL is probably better. If your recovery is better than average then squatting 5x a week and incorporating some pressing and pulling compounds into each day may trump the PPL in terms of volume.
I'm doing full-body everyday and haven't lost any noticeable size, even eating, on average, at a small deficit.

 

[Reality]

PPL is probably the better play for “true”hypertrophy

Take em from smarter more educated lifters then, such as myself. But hey you were the nikka living in the gym when you could have gotten the same results off 3-4 days.

Spoiler

work smarter not harder pleighboi

That dude videos always has all these links to scientific studies,and while that's great,everyone's body reacts differently to different stimuli.
He has been on youtube for years and I have yet to see any change in his muscle mass.
PPL has been the formula that has shown me the best results.

Id rather go push pull legs. Why? Because you have more time for the muscle to recover giving you the ability to go much harder and closer to failure.

If you are lifting decent weight, going to failure or close to it, and chasing a good pump.. doing that 5 days a week would be hard.

I guess the body will get used to training the same muscle group 5x a week.

You might appear overall fuller training that often tho.

honestly I don’t watch Jeff nippard cause it’s too much science. Just go in the gym, work hard, and be consistent.

Never done a push pull split. Had my best results doing Full Body but that was in my 20s. What do y’all think of this routine here:
The Best "Push Pull Legs" Routine For Muscle Growth (Based On Science)

If it’s trash, throw a breh a recommendation please.

 

[Son Goku]

Never done a push pull split. Had my best results doing Full Body but that was in my 20s. What do y’all think of this routine here:
The Best "Push Pull Legs" Routine For Muscle Growth (Based On Science)

If it’s trash, throw a breh a recommendation please.

Why do you want to do PPL? I feel like a bunch of folks jump on PPL programs when they don't necessarily need or really even want to, they just do it because PPL splits are en vogue.

Some cons of PPLs:
* performing a lift twice a week is not optimal for strength gains
* all muscles don't recover at the same rate; hitting a muscle group only twice a week won't be optimal for some muscle groups
* harder to perform meaningful supersets when lift patterns use the same muscle groups
* grouping exercises by movement pattern increases localized fatigue, decreasing potential per-workout volume


PPL pros:
* provides an adequate amount of rest for most muscle groups, depending upon how it's scheduled
* grouping workouts by movement pattern decreases the likelihood of overuse injuries
* ensures all muscle groups are hit at least twice per calendar week, if done PPLPPLx (6 days on, 1 day off)


As for the workout itself, it looked pretty bad to me. Coupla takeaways:
- very low volume
- no BB bench press (should be mandatory without contraindications)
- lot of dumbbell lifts, not a lot of barbell work
- front squats and back squats are not interchangeable


Most cookie-cutter PPLs aren't very good IMO. If you were advanced enough, I'd recommend programming your own. Since you asked, I'll assume you're not there yet and recommend something other than a PPL, especially if you're not already lifting 6 days a week.

 

[SheWantTheD]

Never done a push pull split. Had my best results doing Full Body but that was in my 20s. What do y’all think of this routine here:
The Best "Push Pull Legs" Routine For Muscle Growth (Based On Science)

If it’s trash, throw a breh a recommendation please.

That's a whole lot in that article and I'm sure it isn't bad but it's too much. Just list the workout, amount of sets and reps sheesh.

Here's a guy that has good workouts.

Just search push pull legs on his channel and you should find videos with the full workout, sets and reps.

If it's too difficult, you can always lower the amount of sets you do per exercise.



101 would be the easiest, followed by 102, 103, etc

 

[Reality]

That's a whole lot in that article and I'm sure it isn't bad but it's too much. Just list the workout, amount of sets and reps sheesh.

Here's a guy that has good workouts.

Just search push pull legs on his channel and you should find videos with the full workout, sets and reps.

If it's too difficult, you can always lower the amount of sets you do per exercise.



101 would be the easiest, followed by 102, 103, etc

Thanks breh. I’m a little confused by the set volume on this one honestly. I’ve always targeted that 6-12 range but I see breh hitting 15s pretty consistently. Not sure I understand but haven’t watched through and through yet

 

[SheWantTheD]

Thanks breh. I’m a little confused by the set volume on this one honestly. I’ve always targeted that 6-12 range but I see breh hitting 15s pretty consistently. Not sure I understand but haven’t watched through and through yet

You can change the rep count if you want.

I just posted because these are good workouts to me.

You can adjust the rep range and amount of sets to your liking.

They are good push pull legs workouts tho.

 

[CW_1991]

Full body everyday will fry your CNS.

Too much volume.

 

[Formerly known as...]

That's a whole lot in that article and I'm sure it isn't bad but it's too much. Just list the workout, amount of sets and reps sheesh.

Here's a guy that has good workouts.

Just search push pull legs on his channel and you should find videos with the full workout, sets and reps.

If it's too difficult, you can always lower the amount of sets you do per exercise.



101 would be the easiest, followed by 102, 103, etc

Never seen this dude before but his form is A1

 

[Motife43]

Never seen this dude before but his form is A1

I always knew form was the foundation of gains and injury prevention but honestly I never cared to emphasize it. Past 3 months I've been working with a trainer and breh has been correcting my form on certain exercises.

Lat pull downs and dumbbell rows in particular had me in the gym like

shyt was amazing when done properly

 

[Formerly known as...]

I always knew form was the foundation of gains and injury prevention but honestly I never cared to emphasize it. Past 3 months I've been working with a trainer and breh has been correcting my form on certain exercises.

Lat pull downs and dumbbell rows in particular had me in the gym like

shyt was amazing when done properly

Yeah our Ego's are the reason we dont life correctly all the time. Yes sometimes form can dip due to the weight but it shouldn't be regular at all. I stripped way back on the amount of weight to move things smoother. I may not be lifting heavy but the gains are still there and I am not getting any joint issues at all. Just gotta let the ego go and not worry.

 

[Son Goku]

Full body everyday will fry your CNS.

Too much volume.

False. Doing full body 5-7x a week minimum right now and CNS is fine.

These joints though.