How to Framecel-Proof Your PPL Split

[thecel]

Typical PPL/LPP/etc. splits:

1. Day 1 : Legs
2. Day 2 : Push
3. Day 3 : Pull
4. Day 4 : Legs
5. Day 5 : Push
6. Day 6 : Pull
7. Day 7 : Rest

The frequency and weekly volume of deltoid training may be insufficient for framecels.

There’s an easy mod you can do to your workout routine to increase frequency and volume of shoulder work. See how the typical PPL schedule has a rest day between Pull on Day 6 and Legs on Day 1. This is room to add some additional shoulder exercises:

1. Day 1 : Legs
2. Day 2 : Push
3. Day 3 : Pull
4. Day 4 : Legs
5. Day 5 : Push
6. Day 6 : Pull
7. Day 7 : Shoulders

 

[Sens]

with that split you'll be dead in 2 month

 

[Deleted member 16371]

with that split you'll be dead in 2 month

7 days a week is maybe too much imo

 

[Deleted member 19453]

nobody does legs first it’s called PPL not LPP

 

[thecel]

with that split you'll be dead in 2 month

7 days a week is maybe too much imo

Y’all copers freak out at the lack of a dedicated rest day, but the routine is nothing more than PPL with a few more sets of lateral raises, maybe some rear delt flys.

 

[thecel]

nobody does legs first it’s called PPL not LPP

Jeff Nippard’s PPL program is LPP.

Jeff Nippard: The Smartest Push, Pull, Legs Routine

Click here for a great Jeff Nippard workout to see how a proper push, pull, legs routine should be planned out and performed.

generationiron.com

Intermediate-Advanced Push/Pull/Legs Hypertrophy Program

This program is designed for intermediate to advanced trainees who have surpassed the “newbie gains” phase but want to keep driving progress forward.

jeffnippard.com

 

[ItsOverCel]

leg day is cope
those who do legs are low iq
only train bro muscles

 

[thecel]

leg day is cope
those who do legs are low iq
only train bro muscles

Training legs allows for a higher calorie surplus in a lean bulk because more total muscle mass is getting built. Only training bro muscles means you gain under half the muscle mass that’s possible to gain, which means your calorie surplus has to be smaller or you’ll get fat.

TL;DR: Train your lower body if you like eating food.

 

[zharupodrugu]

I would do 4 days Push/Pull and throw an arm/shoulder day as fifth day.

 

[ezio6]

leg day is cope
those who do legs are low iq
only train bro muscles

dont listen to this geezer, leg day boost ur testosterone and that will give ur delt more mass which is widen your frame

 

[thecel]

leg day boost ur testosterone

The MtF dilemma: to train or to not train the lower body?

Training legs and ass = more feminine physique but higher T which leads to more masculine

Not training legs and ass = less feminine physique but lower T which leads to more feminine

 

[ItsOverCel]

The MtF dilemma: to train or to not train the lower body?

Training legs and ass = more feminine physique but higher T which leads to more masculine

Not training legs and ass = less feminine physique but lower T which leads to more feminine

Leg day only increases T temproraily but that doesnt change shit as it also increases cortisol more and after this short spike in T it decreases the next day

 

[Orc]

The MtF dilemma: to train or to not train the lower body?

Training legs and ass = more feminine physique but higher T which leads to more masculine

Not training legs and ass = less feminine physique but lower T which leads to more feminine

your testosterone level is irrelevant as long as it's within the natural range, 500 total doesn't necessarily build muscle any slower than 1000 total, the mechanism through which it works is a lot more complicated than that.

I do deadlifts for legs, they are awful for hypertrophy, but do grow your glutes and calves to an extend.

 

[justadude]

2 leg days is overkill, so just replace the 2nd leg day for shoulders
or even hit legs once every 2 weeks

 

[Deleted member 23564]

garbage split

 

[thecel]

or even hit legs once every 2 weeks

Frequency this low isn’t even enough to maintain strength and size for most lifters. Once-a-fortnight training frequency would probably cause a newbie to plateau at pathetically lightweight squats+DLs and cause an intermediate/advanced trainee to LOSE lower body strength.

Gotta train every muscle group at least once per week.

 

[thecel]

garbage split

garbage reply

 

[thecel]

I plateaued and hate gymcelling.

 

[thecel]

500 total doesn't necessarily build muscle any slower than 1000 total

GigaCope. If a 1000-T guy pins test and gets up to 1500, his muscles will grow. Do you think a 500 difference from steroids makes a difference yet a 500 natural difference doesn’t?

 

[Orc]

GigaCope. If a 1000-T guy pins test and gets up to 1500, his muscles will grow. Do you think a 500 difference from steroids makes a difference yet a 500 natural difference doesn’t?

most likely they will not, the difference is dismal, and a 1.5k total would be roughly a trt dose.

exogenous testosterone up and down regulates other growth factors, it's not necessarily the compound itself that makes people grow, it suppresses myostatin for example, there's some factors that could make it work but generally it won't make a huge difference because most people don't respond overwhelmingly to testosterone alone to begin with, even if they were to get their total to thrice that.

 

[thecel]

This is still the best split I ever posted.