Do not fall for the SS/SL meme. Bench 3 times a week. Train arms at least twice a week.

Do not fall for the SS/SL meme.

Bench 3 times a week. Train arms at least twice a week.

  1. 1 year ago

    Rate my minimalist routine. 2-3 days

  2. 1 year ago

    Or just do PPL

    • 1 year ago

      I do PPL without Legs

      • 1 year ago

        >imagine ignoring 50% of your body

        • 1 year ago

          Nobody gives a shit about your legs nigga. That said you should do some leg work.

          • 1 year ago

            doing legs would mean you have better weight distribution and can cut at higher weight

  3. 1 year ago

    why? i literally cannot bench 3 times a week. it's literally impossible to train 3 times a week and do progressive overload. literally not possible unless it's your first month in the gym.

  4. 1 year ago

    >Bench 3 times a week.
    This but only if you want overuse injuries

  5. 1 year ago

    Wrong, train legs 3x times as much as upper body, for example 2 sets of upper body 6 sets of lower body 4/12 5/15 and so on

    • 1 year ago

      Why on earth would you want to do that?

    • 1 year ago

      Wrong, train legs once one week then three times the next week. Don't train them at all the week after that and then the week after that do it 2 times a week. Do another week off, another week on with only one day of legs, next week 2 times, then another week off.

      For every day that you do legs, you are going to put an "upper body" day in the bank. Whenever you are not training legs you can go to the gym and do an "upper day", provided it's not Tuesday or Friday, the last day of a leap year, or a full moon.

  6. 1 year ago

    SS is good for people who have never done a workout program before, but there are a lot of options for good programs.

    > Five-Day Split
    > Upper / Lower Split
    > Push / Pull / Legs
    > Sport Specific Training

    • 1 year ago

      None of those are programs

  7. 1 year ago

    What are some good 3 day programs with a lot of arm, chest and back volume? No linear progression
    >just do PPL
    Fuck off, it's shit when not done 6 times a week

    • 1 year ago

      Arnold split
      Chest / back
      Shoulders / arms
      Leg / core

    • 1 year ago

      i switched from ppl to puhl, as i got burnt out from going 6 fucking days a week to the gym and am finally enjoying myself. no ragrets

  8. 1 year ago

    People don't actually do that, do they? It's just memes, right?

  9. 1 year ago
    bruce bee the tomates under wolf night moon

    behold...t he ultimate...

    2-3x per week

    Overhead Press 1 x 1-3 topset, 1 x 3-6 backoff, 1 x 4-8 backoff
    Weighted Chinup 1 x 1-3 topset, 1 x 3-6 backoff, 1 x 4-8 backoff
    Trap Bar Deadlift 1 x 3-6
    Lying Triceps Extension 3 sets
    Hammer Curl 3 sets
    Captains Of Crush 3 sets
    Barbell Wrist Curl 3 sets
    Barbell Reverse Wrist Curl 3 sets
    Pinch Grip Plate 3 holds


    2300-2500 kcal
    Neck Curls 1-3 sets

    i will start training chest again once i get very good at overhead press
    i am negletcing my pec chest for now..

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