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  1. #1
    Registered User joe236's Avatar
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    U/L, PPL, or full body

    I’ve been reading through the stickies and there’s a lot of different opinions. Which is best for putting on size and strength. I know it’s a basic question, but There’s so much information I’m a little confused.
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  2. #2
    Registered User joe236's Avatar
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    I forgot to add I’ve been lifting for the past year with my football team and my lifts are

    S:250x5
    B:135x5
    D:275x5
    At 155 bodyweight
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  3. #3
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    The main thing is finding something that a.) you like and b.) works with your schedule.



    I actually like a bro split best, but am doing PPL at the moment because it’s the best use of time imho.
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  4. #4
    Registered User joe236's Avatar
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    Ok thx I have one that we used for football but I wanted to see if I could improve it if I post it could you check it out for me
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  5. #5
    privilege ☑ jtaylor2010's Avatar
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    Originally Posted by joe236 View Post
    Ok thx I have one that we used for football but I wanted to see if I could improve it if I post it could you check it out for me
    Well I would hope that if it was designed for a football team that it’s effective. Are you still lifting for performance on the field or have your goals changed. And yes, you should get some good feedback if you post it.
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  6. #6
    Registered User joe236's Avatar
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    Upper
    Bench:1 top set of 5 reps and three sets of 8-12
    Dips:3x8-12
    Incline bench:3x8-12
    Barbell row:3x8-12
    Pull-up:3x8-12
    One arm row:3x12-15
    Dumbbell press:3x8-12
    Shrugs:3x8-12
    Dumbbell curls:4x8-15
    Tricep extensions:4x8-12

    Lower:
    Squat:One heavy set of five then three back off sets
    Front squats3x6-8
    Lunges:3x8-12
    Straight leg deadlifts:3x8-12
    Power cleans to one top set of five

    I deadlift on a separate day

    I'm mostly trying to put on weight but get stronger too, this is what me and some of my teammates came up with
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  7. #7
    Bulking 24/7 Tonyy926's Avatar
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    Best program will be the one you can consistently stick to. As long as you're gaining strength in your compound lifts, you will gain muscle. Optimal frequency to hit each muscle group as a natural is 2x/week
    23 years old. Natural athlete & Model from the Philippines.

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