My Training schedule from beginning to now

[BellaMasculine]

Because a few of you asked me Ill write it down now

I started BB or better said working out to gain some muscles and strength in 2014/15 (Before I did endurance sports but thats a different story).
Random gym plan 2-4 times a week full body, it worked really well for me, through that I also learned how different exercises work, my muscles work, the muscle mind connection works and so on.

After a few months, gaining some little muscles and experience I switched to a standard 3 split (also known for pull,push, legs nowadays).
I did:

• chest, triceps, shoulders
• back, biceps, abs
• legs, front and back

warrm ups, 3 sets a 10-12 reps
3 times a week and well after a few weeks, strength increase and physique changes I started to do that 7 times a week (lol, fail yes I dont recommend that)
After recognizing that I need some rest, I hopped back to 3 times a week plan.

I stick to that plan for like 3 years, after that I came to a "well known" coach who put me on a totally stupid split

• chest
• shoulders
• back
• legs
• triceps
• biceps

1 warm up set, 3 heavy sets 6-8 reps, sometimes pyramides
yep every single muscle I trained in a single session, also no rest days and every day 1h cardio.
I gained strength ofc but building muscles was nearly impossible with that high amount of training and no rest.

After wasting one year of my time, health, potential and money I switched coach again (to my actual one).

He set me on a ppl (3split) plan.
it was always 2 days of training 1 rest, 3 different ppl plans (push1,pull1,legs1,push2,pull2,legs2, ...)

This was the best system for me, I always got different exercieses, ankles / machines, heavy and lower sets, rest pauses, ...
We "improved" that system that year a little bit, including one extra session for my arms to let them grow, so between push2 and pull2 there is an extra arm session (3 exercises biceps, 3 exercises triceps, including one exercise shoulder and abs).

Im exited about the changes actually and Im looking forward for the results when Im back in cut again.

Reminder: PPL is just a normal 3 Split with a fancy name and you have to try óut a few splits, exercises, .. until you find the matching one FOR YOU

 

[SalvatoreCorvus]

Great summary

I'm also a fan of the PPL with variations Push1 push2 etc. It's much more flexible to be able to choose which body part to focus on.

From memory, I think that you don't really track your performance? Or that you don't try to have progression in loads/repetitions week after week. Right?

Just train hard and that's it

 

[tornpt]

Normally the woman i know follow a similar ppl plan but they kinda divide legs into two days one of glutes and hamstrings and the other quad focus with core to achieve that "more feminine" body shape. That second plan looks very strange to me on a woman even on a man for what matters. Having one day for biceps only and another for triceps is the first time i saw this. maybe he tought that your arms where disproportional to everything else. But anyway, i've found through experience that you can kinda have to become your own coach, nutricionist, doctor and pharmacologist, unless you have the money to hire people who actually know deeply about this area. My last experience with a "budget" coach at my comertial gym was during my free "6 month review", where this new coach was trying to convince me that i should eat 3000kcal of chicken and rice daily to cut weight. I left there thinking how is possible that there is people that pay for this kinda of stupid advice. Btw how is your nutrition? taking any fairy dust?

 

[BellaMasculine]

Great summary

I'm also a fan of the PPL with variations Push1 push2 etc. It's much more flexible to be able to choose which body part to focus on.

From memory, I think that you don't really track your performance? Or that you don't try to have progression in loads/repetitions week after week. Right?

Just train hard and that's it

Yeah, Im glad to tried every plan out (even when some were stupid) you learned through that and some people really follow such splits but with more resting.

Tracking performance doesnt make any sense for me. Im a bodybuilder, I do my workout at my daylies best every time and tbh you would need a "stable life schedule" for that. I do work night shifts, 24hr shifts, not mo-fr we do have working splits so it can be every day . If I would do something like Strength Competition I would track performance over months through a "statisic".

I do take more rest days or even weeks if needed (the next 2 weeks Im taking rest because Im going on a vaccation for example AND I FKN NEED REST )

Normally the woman i know follow a similar ppl plan but they kinda divide legs into two days one of glutes and hamstrings and the other quad focus with core to achieve that "more feminine" body shape. That second plan looks very strange to me on a woman even on a man for what matters. Having one day for biceps only and another for triceps is the first time i saw this. maybe he tought that your arms where disproportional to everything else. But anyway, i've found through experience that you can kinda have to become your own coach, nutricionist, doctor and pharmacologist, unless you have the money to hire people who actually know deeply about this area. My last experience with a "budget" coach at my comertial gym was during my free "6 month review", where this new coach was trying to convince me that i should eat 3000kcal of chicken and rice daily to cut weight. I left there thinking how is possible that there is people that pay for this kinda of stupid advice. Btw how is your nutrition? taking any fairy dust?

I dont follow those plans anymore, a stupid "well known" coach set me on this, but Im still glad that I tried that out.
As you can see, I follow a PPL plan with different exercises, I always do a full leg workout but sometimes I focus more on quads or hams.
The women you follow are may bikini, wellness or just "normal" girls who wants a bigger glute. Im a womens BODYBUILDER PRO athlete and I dont need "only legs" I need a "whole" completed and syymetric body and tbh my legs are bigger and more defined than of the most of the girls (still in progress tho).

You can become your own coach yes but tbh Im a PRO and I need a second pair of eyes who is looking over me. if youre doing that for fun, its not neccessary but anyways many people who are their own coach dont have that knowledge and fuck themselves up (if you know driada chat from earlier times, you know what Im talking about).

Never take a coach from a commercial gym or a random instagram person (nowadays everyone calls himself a coach) they just want money and dont have knowledge at all, sometimes stealing plans from "good coaches".
But idk what is more stupid: paying a coach who only gives you standard adivce on nutrition or training or paying a lot of money for risking his own health with doing self experiments with peds

 

[tornpt]

Yeah, Im glad to tried every plan out (even when some were stupid) you learned through that and some people really follow such splits but with more resting.

Tracking performance doesnt make any sense for me. Im a bodybuilder, I do my workout at my daylies best every time and tbh you would need a "stable life schedule" for that. I do work night shifts, 24hr shifts, not mo-fr we do have working splits so it can be every day . If I would do something like Strength Competition I would track performance over months through a "statisic".

I do take more rest days or even weeks if needed (the next 2 weeks Im taking rest because Im going on a vaccation for example AND I FKN NEED REST )




I dont follow those plans anymore, a stupid "well known" coach set me on this, but Im still glad that I tried that out.
As you can see, I follow a PPL plan with different exercises, I always do a full leg workout but sometimes I focus more on quads or hams.
The women you follow are may bikini, wellness or just "normal" girls who wants a bigger glute. Im a womens BODYBUILDER PRO athlete and I dont need "only legs" I need a "whole" completed and syymetric body and tbh my legs are bigger and more defined than of the most of the girls (still in progress tho).

You can become your own coach yes but tbh Im a PRO and I need a second pair of eyes who is looking over me. if youre doing that for fun, its not neccessary but anyways many people who are their own coach dont have that knowledge and fuck themselves up (if you know driada chat from earlier times, you know what Im talking about).

Never take a coach from a commercial gym or a random instagram person (nowadays everyone calls himself a coach) they just want money and dont have knowledge at all, sometimes stealing plans from "good coaches".
But idk what is more stupid: paying a coach who only gives you standard adivce on nutrition or training or paying a lot of money for risking his own health with doing self experiments with peds

If you are a pro then makes total sense you have an actual coach. And i bet its hard to find a really good coach, best case scenario would be like a doctor or pharmacologist that trains and has dedicated his career to bodybuilding and this seems like a very rare type of person. Sometimes you have to lose money to understand who is good and who is bad and about the stupidy of PED self-experimentation is certainly not the smartest move considering longevity but i guess there are levels of stupidy on how you can do it. Anyway, best of luck for your prep. Going on stage anytime soon?