Traditional training split or push pull legs for bodybuilding? Poll!

[ickyrica]

You don’t find recovery better with 3 on 1 off instead of 6 on?

As long as I have a deload period about once a month I seem to be good. I will say that I can go longer between deloads while running progressive overloading than power lifting. I was always getting physically spent about every 3 weeks when intensity was my main goal.

Not sure how much nutrition plays into it. I eat like a king all the time. Never at a deficit regarding calories.

 

[fodsod]

As long as I have a deload period about once a month I seem to be good. I will say that I can go longer between deloads while running progressive overloading than power lifting. I was always getting physically spent about every 3 weeks when intensity was my main goal.

Not sure how much nutrition plays into it. I eat like a king all the time. Never at a deficit regarding calories.

Nutrition definitely makes a big difference.

Sometimes a deload is needed, sometimes just moving to a 3 on 1 off for a month rather a straight 6 can keep you moving forward as it's a sort of an extended deload rather than taking a whole week+ to recover.

Although, I personally am a big fan of taking scheduled time off and deload phases to keep motivation high and recovery at maximum potential.

 

[Evom1]

Rather than starting a new thread let me just ask you guys here.

@Mac11wildcat @fodsod @rutman @ickyrica

Long story short Jordan Peters wrote me a great push pull legs program in the summer, loved it. Partially tore my ham on deadlifts so I've been rehabbing it since. I want to start back up on it, but need a substitute for deads for now because I can't push with the proper intensity on them..

The set up is push 1,legs 1, rest, pull 1,rest, push 2, legs 2, rest, pull 2, rest, push 3, legs 3, rest, pull 3, rest, repeat cycle

One pill day has deadlifts as the main movement, the other has rack deads, the other has t bar rows. What would you guys suggest I replace it with? His concept of course is to use movements you can get extremely strong at, train very intensely, while maintaining perfect form. My thought was barbell rows or maybe doing them on the Smith to take a little pressure off the hamstring?

I contacted JP and he said I could either ask people on his forum or pay him to write a whole new plan which is just over $100 and I don't want to do that for the sake of subbing one exercise

 

[Mac11wildcat]

Rather than starting a new thread let me just ask you guys here.

@Mac11wildcat @fodsod @rutman @ickyrica

Long story short Jordan Peters wrote me a great push pull legs program in the summer, loved it. Partially tore my ham on deadlifts so I've been rehabbing it since. I want to start back up on it, but need a substitute for deads for now because I can't push with the proper intensity on them..

The set up is push 1,legs 1, rest, pull 1,rest, push 2, legs 2, rest, pull 2, rest, push 3, legs 3, rest, pull 3, rest, repeat cycle

One pill day has deadlifts as the main movement, the other has rack deads, the other has t bar rows. What would you guys suggest I replace it with? His concept of course is to use movements you can get extremely strong at, train very intensely, while maintaining perfect form. My thought was barbell rows or maybe doing them on the Smith to take a little pressure off the hamstring?

I contacted JP and he said I could either ask people on his forum or pay him to write a whole new plan which is just over $100 and I don't want to do that for the sake of subbing one exercise

Lol...what a dumb concept. Whole new plan for training around deads.

TBH I wouldn’t try and substitute. Get your hamstring healthy and then work back into it. Does his plan really not include barbell rows already?

Avoid the Smith for deads at all costs (unless you meant smith for Rows).

 

[Evom1]

Lol...what a dumb concept. Whole new plan for training around deads.

TBH I wouldn’t try and substitute. Get your hamstring healthy and then work back into it. Does his plan really not include barbell rows already?

Avoid the Smith for deads at all costs (unless you meant smith for Rows).

Yes I meant Smith for rows, sorry

Nope, no barbell rows in it at all

I could incorporate deads and just start way down at 135 again lol

 

[Jankauskas]

Yes I meant Smith for rows, sorry

Nope, no barbell rows in it at all

I could incorporate deads and just start way down at 135 again lol

Rack pulls?

 

[ickyrica]

I would just work them back in as the healing progresses.

 

[Evom1]

Rack pulls?

Rack pulls are in the rotation already.

 

[Xlgx]

Trap bar dead’s. Upper handles.

And

Trap bar rows

 

[Xlgx]

Another combo

Smith machine sitting shrug station.

Face the machine. Raise the seat all the way up. Do dead’s using the lower handles. I like to add a shrug on top for a squeeze.

Now. Face a way. Lower the seat all the way down. Wedge your butt into the back rest. Grab the lower handles and do rows. I named these wheel barrel rows.

 

[Mac11wildcat]

My vote is make sure you’re actually doing some rehab and work in the standards movements slowly and building up in weight.

I’ve been there. A set of 225 deadlifts is boring AF. But you’re doing more than just using the movement again.

 

[Evom1]

My vote is make sure you’re actually doing some rehab and work in the standards movements slowly and building up in weight.

I’ve been there. A set of 225 deadlifts is boring AF. But you’re doing more than just using the movement again.

Will do man, as always I appreciate and respect your input. Thanks @ickyrica as well, didn't forget about you

 

[jaymaximus]

I do push / pull splits for my training / prep. I do quad and calf related stuff on push day and hamstrings on pull. One thing I like about it is that it allows you to hit parts you know need more work more often. Like if you know delts need more work than chest you can focus on that when you push.

I do 6 on 1 off - so 3 of each a week, but a heavy weight - low rep day, med, and low weight - heavy rep day.

 

[fodsod]

I’m in 100% agreement with Mac11. Rehab that hammy so you can be ready to push. Anything short of that is a false economy that will most likely set you back when you really start to push. Not cool.

JP is a solid dude and I’ve not heard anything but good in relation to him but that’s pretty shitty to only offer a new program at the normal rate to work around an injury.

 

[Mayne]

Anything which would have you train each body part at least once every 4 days, if I train mine more infrequently I feel stagnation especially in regard to strength (wouldn't apply if you are already on elite level but I do actually believe in the Bulgarian training method even when applied in powerlifting for the squat and bench especially) which is important in bodybuilding also imo (intensity is king in my experience).

 

[MCFC]

I do push / pull splits for my training / prep. I do quad and calf related stuff on push day and hamstrings on pull. One thing I like about it is that it allows you to hit parts you know need more work more often. Like if you know delts need more work than chest you can focus on that when you push.

I do 6 on 1 off - so 3 of each a week, but a heavy weight - low rep day, med, and low weight - heavy rep day.

This does sounds pretty interesting for needing to change things up a bit and possibly add some more frequency into the mix. Very flexible but possibly a challenge choosing the most adequate exercise selections.

@jaymaximus Weren't you doing more of a powerlifting style or have you moved into bodybuilding. Care to share what your exercise selection may be for 3 days.

I've been bouncing back and forth from PPL to a bro split to everything in between. I'll choose to be progressive, especially on my larger compound lifts, and make pretty descent strengths gains in a months time only to question my FORM and drop it back down again. It's so fucking frustrating. I always see lift heavy with high intensity but I always question my form as the weight progressive.

 

[jaymaximus]

This does sounds pretty interesting for needing to change things up a bit and possibly add some more frequency into the mix. Very flexible but possibly a challenge choosing the most adequate exercise selections.

@jaymaximus Weren't you doing more of a powerlifting style or have you moved into bodybuilding. Care to share what your exercise selection may be for 3 days.

I've been bouncing back and forth from PPL to a bro split to everything in between. I'll choose to be progressive, especially on my larger compound lifts, and make pretty descent strengths gains in a months time only to question my FORM and drop it back down again. It's so fucking frustrating. I always see lift heavy with high intensity but I always question my form as the weight progressive.

I have gone to the darkside. Competed twice last year and I'm prepping for another now. I do my own training so mine is kind of like a bastard of all the powerlifting programs. I got my 5 sets all at the same reps from Texas, some of my accessory work idea came from westside and having a heavy / low rep - medium - light / high rep day from the cube method. Plus what I've added in.