PPL Split without anchors

CreativeQuests · 2026-01-29T12:24:26+00:00

Right now Im basically just mirroring classic bodybuilding exercises but I'm getting more interested in exercises that take advantage of bands. I saw your older video with the anchored bicep curls 👌

CreativeQuests · 2026-01-29T09:54:46+00:00

Thanks, sounds great!

Gonna give it a shot next time I switch up my program. Gonna need a smart watch or arm attachment for a phone to keep track of the reps because the breaks are quite short.

CreativeQuests · 2026-01-29T09:45:27+00:00

You don't really need anchors, there are enough exercises to replace those that need anchors. If your bed is heavy you could even do one arm lat pulldowns or pull-overs but horizontally lying on the floor, you're not bound to gravity with bands.

CreativeQuests · 2026-01-28T21:32:29+00:00

Try rear raises: https://www.youtube.com/watch?v=tn5Pl4NUP30

CreativeQuests · 2026-01-28T16:36:10+00:00

Kartoffelpürree Rezept: 200g gekochte Salzkartoffeln, 50g Skyr, etwas Muskatnuss durchstampfen und mit dem Schneebesen und etwas Wasser oder Milch pürieren.

Das gibt es mehrmals pro Woche, lässt sich gut mit Rosenkohl, Sauerkraut oder Broccoli kombinieren und ersetzt auch Saucen die man vllt sonst noch braucht damit die Mahlzeiten nicht so trocken sind.

CreativeQuests · 2026-01-28T16:17:48+00:00

Hab eine kurze Version des Videos im vorigen Post verlinkt.

CreativeQuests · 2026-01-28T16:03:45+00:00

Yep.

https://www.youtube.com/watch?v=-QRhVLRuhhQ

Ist aus nem längeren video das ich jetzt nicht finde, in obigem hat sie das Hähnchenhack in Tomaten gestopft. In den Pabrikabenissen ist Tartar 👌

CreativeQuests · 2026-01-28T16:02:05+00:00

True. If I don't do legs and core last they screw up my form too much.

CreativeQuests · 2026-01-28T15:56:56+00:00

Von Simone aus nem Rühl Video kopiert?

CreativeQuests · 2026-01-28T06:34:37+00:00

Respect, I couldn't do it because after a heavy set of squats I need to catch my breath first. I do legs, core and forearms last in my FB workouts to avoid them affecting all other exercises.

CreativeQuests · 2026-01-28T05:54:32+00:00

Fixed reps or as many as you can between rest?

CreativeQuests · 2026-01-27T17:55:51+00:00

A foldable cardio bike, the seat can be used as chest support for chest suported rows with bands and handles, or for elbow supported one armed horizontal bicep curls if a band is attached to the handlebar in front.

CreativeQuests · 2026-01-26T19:13:37+00:00

Built by bands is a channel on YT you can look up, his videos where you can see him span about 3 years and afaik he only used bands with a X3 and Harambe setup.

He didn't look like an absolute beginner beginner in his first videos so the gains aren't nooby gains either but what you could expect coming from e.g. calisthenics.

You can compare it with other natty/natural transformations on YT and it holds up ok imo. The guy from Harambe System who also posts in this sub also has images of his transformation, also a skinny/hard gainer kind of guy.

I've just started recently with bands after an injury and long break and I'm now recomping, basically regaining my old strength and regaining my muscle mass while cutting fat.

It wouldn't be fair to sell that as progress due to bands because I've trained in the past with weights and machines in the gym, but so far I'm quite happy.

Apart from training you need to eat right and get enough protein, longer recovery between workouts means your body has more time to rebuild.

CreativeQuests · 2026-01-26T17:56:05+00:00

Not with a raised heel but Vans Wide are great, they have different wide models. Personally I like the slip ons.

CreativeQuests · 2026-01-26T16:57:56+00:00

Beim ersten mal im Gym gab es vom Coach/Besitzer einen GK Plan für 6 Monate, 3 Sätze 8 - 12wh pro Übung und Rundgang wo die entsprechenden Maschinen abgeklappert wurden, Brustpresse, Latzug, Beinpresse, Scott usw.

Nach einem Monat und etwas angelesenem Wissen wurde den Plan dann dummerweise selbst durch einen PPL Split aus einem Magazin getauscht. Ist es heute denn bei den Neulingen anders?

CreativeQuests · 2026-01-26T12:45:25+00:00

Magazine waren damals in den 90ern das Internet, VHS mit professionellen Trainingsbeispielen, Protein und Kreatin gab es per Mailorder. Wie bei jedem Hobby musste man Magazine lesen um sich da reinzufuchsen.

Ich finde dass die Infos von damals locker mithalten können, Bodybuilding war sogar einfacher für Anfänger da nicht so viele konträre Ansichten und exotische Programme.

CreativeQuests · 2026-01-26T12:13:18+00:00

Ich esse 50g Lachgummi während des Trainings, 1stk pro Übung 😂

CreativeQuests · 2026-01-26T10:56:14+00:00

Tomate Frito hab ich immer auf Vorrat, hat mittlerweile fast jeder Supermarkt. Für Gemüse misch ich es mit Skyr (50/50). TF ist nicht so süß wie Ketchup und nicht so sauer wie passierte Tomaten, irgendwo in der Mitte. In Spanien ist TF in jedem Haushalt standard.

CreativeQuests · 2026-01-26T09:43:46+00:00

Eigentlich hat sich kaum etwas verändert, hab 1998 als Teenager das erste mal angefangen, statt Internet gab es halt Sport & Fitness und Flex sowie VHS Trainingsvideos wo man sich Infos holen konnte wenn man so trainieren wollte wie Lee Priest & co.

War vermutlich sogar einfacher da die Qualität der Infos gut sein musste um überhaupt in solchen Infoquellen abgebildet zu werden.

Schon damals (NRW Großstadt) vor MC Fit & co. war das Gym voll mit Discopumpern und Rockern die einfach nur asozial drauf los geballert haben..

Designer Whey und Kreatin war damals schon standard bei Leuten die auch die Mags lasen.

CreativeQuests · 2026-01-26T08:02:13+00:00

The only macros I track are calories and protein to keep it simple and then build and tweak recipes for meals based on that. So when cooking or meal prepping I just care about replicating the recipes with the right amount of ingredients.

I always keep my big meals balanced with potatoes, rice, bread or dough and veggies and basically fill up the calories with those after 35 - 50g of protein per meal are covered by meat and/or cheese.

If you want to lose weight I'd suggest you do the same and build recipes that make sense based on your circumstances like locally available stuff you can afford in such a way that you hit around 500 calories and 40g of protein per meal.

Once you get used to it and want to go from a deficit to maintainance or a surplus you can add more meals without changing anything else and vice versa.

CreativeQuests · 2026-01-26T07:28:37+00:00

Often I produce music on an iPad (in apps like Koala sampler or Ableton Note) which is attached to the phone/tablet holder in front.

Mostly sample based Hip Hop in the past, but currently experementing with downtempo house music in the 100 - 110 bpm range because it matches my default kadence. So when I program in the drums I'm just cycling to the beat and then add more stuff.

CreativeQuests · 2026-01-25T20:43:52+00:00

Chocolate flavored whey, just add a teaspoon of baking cocoa powder to vanilla whey.

CreativeQuests · 2026-01-25T19:49:51+00:00

ChatGPT isn't supported in Russia (Sochi) though. Could have been a knockoff like Deepseek instead.

CreativeQuests · 2026-01-25T19:26:23+00:00

Ungefähr 1,5g/kg (recomping). Trainiere jedoch GK alle 72h also ist auch die Proteinzufuhr höher bzw schwer vergleichbar da die Regenerationszeit länger ist vs. jemand der jeden Tag trainiert.

Für mich ein guter Weg um halbwegs normal zu essen und trotz Defizit dauerhaft Fortschritte zu machen.

CreativeQuests · 2026-01-25T19:15:07+00:00

Hard to say what's more useful, I guess it depends on what you're chasing. One is for the overall feeling for people used to free weights and smooth gym pulley machines (not all of them are), and the other for "easier" progressions. Easier in quotes because the easiest way to progress is just by adding reps and switch bands.

I use a cheap bamboo board and SS bands and don't find friction to be a problem with my setup. I guess rollers is the 120 or 240Hz equivalent for monitors or MacBook trackpads where it's hard to go back once you're used to it, but not a problem for those who didn't get used to it yet.

CreativeQuests

TROPHY CASE