As someone who has been lifting in gyms for 15 years I’ve noticed that the majority of people do PPL now. It used to be a Brosplit. I’d say bro-split dominated the 2000s and most of 2010s, but in the last few years it seems like PPL has completely taken over. I actually don’t see many people doing Full Body anymore either, for a brief period in the early-mid 2010s I saw like 90% brosplit 10% full body, now I’d say it’s like 60% PPL, 30% brosplit 10% full body. Which is interesting because I rarely saw a majority of people doing PPL up until very recently, even though PPL has been a thing since the early 2010s, in the 2010s I saw maybe 2-3 people in gyms doing PPL over the entire decade, now almost everyone in the gym is doing it. Did PPL go viral on normie social media places recently or something?
>Did PPL go viral on normie social media places recently or something?Yes on tiktok and fitness YouTube
>>67868178I think it's just convenience. People might do PPL once a week that 3 times in the gym compared to a brosplit where you'd need 5-6 days. Maybe there's some gymtok trend too
>>67868242No one does PPL 3 days a week thoughever
>>67868216PPL did get popular back in like 2012-15 but I never saw anyone in real life doing it… You saying PPL has become suddenly popular out of nowhere but 100000X more than it was in 2012-2015 because it popped off on TikTok?Sort of like how Zyzz is more popular than ever today in that way? Shit is insane how stuff from the early-mid 2010s makes a come back suddenly and is 100000X bigger than it ever was originallyIt seems like information flows so much quicker and so much bigger and wider with zoomers than it did with millennials
If I get a job I imagine I'll stop doing ppl and start doing full body again
>>67868178I've been hitting it for 15 years also and i don't see people doing jack shit than curls, bench and looking in the mirror. Most people stop showing up after a week.In all this time nothing has changed outside of social media.
I started PPL because a normal fullbody split didn't give me enough time to properly do isolation exercises
>>67868178It’s the most logical split. 4+ day splits don’t work if you’re natty. You need to hit muscles at least twice a week. Brosplits are for roiders who synthesize muscle for longer periods of time after working out
PPL requires you to lift 6 times/week in order to hit every muscle group twice a week, which is bad for recoveryI prefer my custom splitMonday: legs and backTuesday: chest, arms and shouldersWednesday: restThirstday: heavy back dayFriday: chest, legs, shoulders and armsWeekend: restGreat size and strength gains without recovery problemsI’m going for high intensity tho
>>67868621>You need to hit muscles at least twice a week. Brosplits are for roiders who synthesize muscle for longer periods of time after working outThis meme needs to fucking die lmao
>>67868845hes mostly not wrong though. Hitting a muscle group 2-3x per week gives more good volume than once per week. brosplits are not just for roiders though, a lot of them do ppl too. Brosplits are just wasting time
>>67868845Your gains will be fucking trash as a natty if you hit muscles once a week.
>>67868800how long have you been doing this routine and post results
>>67868280If you think most people go to the gym more than 3 times a week you are fucking high. I'd bet most people who say they "go to the gym" likely do PP and L only every now and then.
Everyone knows that the second leg day is optional so it's basically just PPLPP
I follow the most mentally retarded routine on this entire board and somehow people with carefully planned science based routines look worse.
>>67869189based. natty? how long you been lifting and whats your self proclaimed retardation?
Is it wrong to do PPL when I only go to the gym 3x per week?I'm working on changing my sleeping schedule so eventually I can go 6x in the mornings but fucking hell I'm tired if I do that now
>>67869213yes because you are only doing lifts once a week
>>67869213Yes since you're only hitting each muscle group once per week, may as well do full body.
>>67869213When limited on time Full body will always be king. Its not wrong, but you will progress faster on full body.
>>67868564>In all this time nothing has changed outside of social media.what does that mean
>>67869204yes, almost two years.monday: offtuesday: T-bar rows 10x20wednesday: offthursday: floor press 10x10friday: core focused bodyweight (jack knife situps, bicycle crunches, mountain climbers, planks, side planks, etc)saturday: OHP 10x10sunday: hex (or conventional) bar deadlifts 5 x 10lateral raises and hammer curls as an accessory at irregular intervals (I use them as warm up for a set or two for my work so my shoulders don't get cramps from climbing)my exercise selection has been the same since I started lifting besides swapping front raises for OHP, and sometimes the volume goes up and down, I usually add sets before I increase the weight, then drop the volume back down after the increase.
>>67869213no. brosplit is hitting each muscle group once per week, which is basically what you are doing. don't sacrifice intensity for frequency
>>67869279What in the fuck is thishow has this worked and how have you not injured yourself
>>67869487I don't know, I am autistic as shit and hate variety.
>>67869487Consistency is why it worked. Not him but I've just been running whatever programs I come up with myself, but I've been doing it for like 14 years and I look pretty damn good.
by doing PPL natties can desperately pump chase in order to not feel DYEL. This is absolute truth. inb4 roid tranny im natty as fuark
>>67869279dangerously based and fucking redpilled outdoors chad. where did you even come up with this routine and do you get much other physical activity? what about dieting or supplements?
>>67868564ThisAbsolute majority that i see still do some sort of brosplit + curls everyday just like it was 10-15 years ago. Its so easy to spot the sarm zoomer doing nothing but curls benchpress and cable flies everytime, but still grows to teice the size of his training buddy zoomer. Exactly how it was back in the day aswell.
for me, it's 4 day UL
>>67869613then why do people shit on sarms? They clearly work lol
>>67869279kek fucking saved
>>67869604I think I started doing t-bar rows because I wanted to hit the rear delts without isolating them so it ended up being a back exercise, did front raises because I want to be able to do video related, but then it started fucking up my wrists so I switched to OHP because it's similar in muscle usage, floor press because bench hurts my shoulders with the amount of volume I do, and hex bar deadlifts because deadlifts are fun to do, I was doing 10 sets of 10 at some point but I'm getting too old to pull that off so I just do them heavier now. I swim as a hobby, I post about it regularly.no specific diet, don't track any macro (neither for cutting or bulking), no supplements besides creatine and whey, and maybe fish oil but I haven't noticed a difference since I started taking it besides that my shit no longer sticks to the toilet.>>67869696don't do what I do you'll probably fuck yourself up, I haven't had a single injury though besides a very minor lat sprain when I was still killing myself with high volume deadlifts, which is also the reason I stopped doing that.
>>678696382 uppers only with 2 lower days is too unbalanced.
>>67869279how is this shit getting replies? thats the most dyel shit i ever seen in this site
>>67869638PPLU is superior
>>67869742ok but do you look better than me
>>67868178How do you know what gym routines people are doing? I never watch others work out unless they’re using what I want. Frank Zane talked about PPL, it’s old.>>67869189>>67869279Nice routine based retard. Mine is based on using the same weight for all my workouts since I’m lazy.
>>67869742Only results matter. People really put too much thought into supplements and routine and not enough into just fucking lifting.
I do full body because it's impossible to mess up your schedule. With bro splits in particular, if for some reason you're unable to go to the gym on chest day, you have to wait a week to hit chest, then you haven't trained chest in 2 weeks, or you add it on a different day and shit just gets all fucked up. With full body, the last workout is never too far behind
>>67869757Would you say the leeches in that water steal your gains?
>>67869757are these your property? consider yourself mired and properly envied, then
>>67869799never had a single leech on me, think I might have disgusting blood because I haven't had a tick in a decade either despite working outdoors and mosquitoes don't bite me either.here are some underwater videos: carps: https://streamable.com/vxw4yqpike: https://streamable.com/5a7edfplants: https://streamable.com/pz82gzhttps://streamable.com/z4d3fvhttps://streamable.com/q0dj5xhttps://streamable.com/h9li2mhttps://streamable.com/s7llbz>>67869829these are random pits for sand extraction that I swim in because the water is relatively clear (still pretty dark though)
>>67869891I also like going in the woods but bloodsuckers fucking love me. At least with mosquitos you can build up resistance to their bites. Do you think it's something in your diet that deters bloodsuckers?
>>67869885i'm only doing 1 plate, it's comparatively my weakest lift I think.>>67870001no idea my diet is just fruits, vegetables and a lot of dairy because I don't like texture of most meats that much.don't think I'm doing anything special.
>>67868845If you call it a meme with 0 reasoning why, you're a DYEL and an imbecile.
>>67868178I think you just live online where PPL is the ledditor's choice but in the real world it's just brosplits. Brosplits work better than PPL by the way. PPL tries to be science!!! while while still having the fun of a brosplit but then it just does everything wrong. Frequency also doesn't matter, those studies were cherry picked and the lead guy that was shilling them, Shoenfeld, admitted all that matters is volume last year.>6 days in the gym to only hit the muscle twice a week>bodypart split but it's not logically made since legs will interfere with back (low back and hammies) and push has too much shit to do. You're so spread thin you're basically just doing upper lower rather than a deep split routine like a brosplit.>for some reason ledditors think taking the Sabbath off is enough to recover from 2x squat days and 2x deadlift/floor pull days a week. All of them struggle with a 225lb squat and then lie about their bench.>can't even have a quick workout since you're just doing 2x a week you need at least 10 sets a bodypart to adequately grow
>>67869213Yes, it's very wrong. As a matter of fact it's against the law.
>>67869885its based autism
>>67869712>Random autist starts working out to replicate sumo moves and ends up mogging 99.99% of the population including people who put an effort into their programUnreal
>>67869659No one's saying they don't work, but the mystery meat effects are what people shit on.
PPL was what I was taught back in my highschool weights class in the mid-nineties. Maybe it's just making a comeback like everything else from the nineties.
>>67869189>>67869279If it fucking works, it's not mentally retarded. The mentally retarded people are the one's blindly sticking to a routine that isn't getting them anywhere instead of doing literally anything else.
>>67868845I agree, I have done brosplit and PPL both before roids and on roids. Has good gains on both both on and off roids, no noticeable difference in progress. Weekly sets and intensity kept the same.>>67870104I agree PPL isn’t some godsend, but to think you can’t recover from it is probably more to do with bad understanding of your own body. I can hit legs heavy twice a week and recover fine, I can also slam legs out so hard I won’t be able to recover for a week, the gains aren’t different though, so why would I put myself in a position where I can’t walk for 4 days instead of just being weak in the legs after leg day?
you are paying way too much attention to other ppls routines
>>67870026you ohp 135lbs 10x10?i can't fucking believe it
>>67869784when u say full body do u mean full body in general or push pull full body there are so many variations here it gets confusing
>>67871052I just finished since it's saturday.12 reps per set now, but I need to add weight and drop the volume again soon.
>>67868178>Did PPL go viral on normie social media places recently or something?Less time in the gym
>>67871052>Autist is doing /fit/s goal weight for the overhead-press for a dozen reps during a dozen sets due to being inspired by a sumo move.
>>67871272>its his weakest lift.