Are you strong? Here are some general strength guidelines to see where you’re current strength matches up against the guidelines. While these numbers aren’t set in stone, they can be a good indicator as to where you currently stand in terms of overall strength. _Why is this important. It’s not to see who’s stronger than the next guy, but rather, it should serve as a measurement tool for you. If your strength numbers are falling below these standards, well, you’ve got some work to do.
In order to build quality muscle and bring about major change to your physique and performance, you have to have a game plan that will produce satisfying results. For many bodybuilders this means having training splits that target all the big muscle groups including the chest, back, legs, and arms. For many bodybuilders they split their training days into five to six days a week. It can be truly beneficial to do this in order to attack all the muscle groups in the body.
Push Pull Legs (PPL) by @peter_bowman - Push Pull Legs is one of the best splits out there in my opinion. Largely because you are hitting each muscle group every 72 hours which has been shown to be an ideal frequency. After 72 hours the muscle building signal is diminished and the nutrients and protein you consume won't be utilized as efficiently to build muscle. - I have posted about this split before but one thing I want to clarify is that the exercises listed don't need to all be done in one
Did you know that when performing workout splits, they have to be tailored to each individual? This is extremely beneficial as you can choose what works for you! Most training plans are generic and made to suit all. Your workout split is based on: Individual goal. Energy levels. Schedule and Capabilities. In this article we will help you with all you need to tailor that workout plan directly to suit you. By assessing your schedule you are aware of how much time you have to create your plan.
Push, pull and legs is a very simple, yet effective training split for anyone, ranging from those picking up their first barbell to hardened gym veterans. Push workouts include chest, shoulders and triceps. Pull workouts take care of back and biceps. While leg workouts cover quads, hamstrings and calves. This is the most effective way to gain size quickly! Push pull training routines might be the best, most efficient, safest and flexible way to train and continually make progress over time.
The PPL split can be looked at as a high level routine to follow. It definitely can be, if you follow the 6 day routine. This routine can range anywhere from 3-6 days per week..However, no routine will help you achieve your goals unless you’re getting adequate rest. So if you’re one of those people looking for the “best routine” and ramp up your training to 6 days per week with rest, then you’re doing more harm than good. The push movements predominantly work the following muscle groups:
While there are several ways of organising your week in the gym, here are the most common approaches:The Bro Split. Here, you devote separate days to obliterate specific muscle groups or body-regions. Here's a common example:The idea behind the bro split is that by focusing on only one or two muscle groups per session, you're able to work them really hard. Which is why (in theory at least) you only need to train them once a week. More on that sketchy rationale in a bit.