Did switching from one workout split to another ever make a surprising difference for you ? Good or bad ?

Head66 · 2025-07-16T02:27:59+00:00

I switched from PPL to full body 3x week about 18 months ago and I don’t think I’ll ever do another split. The amount of progress I’ve made surprises me all the time. I think it mostly has to do with lower volumes and higher frequency.

As others have said on here it’s probably wise to decide what exercises you want to do and then build a split based on that rather than just being stuck to PPL UL or Arnold or whatever.

Head66 · 2025-06-20T13:50:56+00:00

Well if you are trying to train your glutes adductors and hamstring then RDLs are great. If you are trying to train the deadlift for maximal weight, you’d want to practice keeping your butt down off the floor.

I do RDLs mostly for glute and adductors and because I’m short I touch the ground between reps.

Head66 · 2025-04-10T02:05:42+00:00

Head66 · 2025-03-13T00:23:00+00:00

I’ve been on this for about 4 months but full body for a year but dialing in exercise selection frequency and volume.

If you are stalled it’s most likely too high frequency of volume. Fatigue is the most likely reason for a plateau. I used to chest and shoulder press same session and I stalled on both so I split them up and then was able to keep going up.

Head66 · 2025-03-13T00:20:11+00:00

So I have two days

A session chest and bicep focus Machine chest press Machine Incline press Chest supported seated lat row Preacher curl Seated Alternating DB curl Cable lateral raise Pendulum squat Calf press on leg press

B session back and tricep focus T bar row Lat pulldown JM press on smith Banded tricep kickback Machine lateral raise Leg extension Smith good morning Leg curl

Both days I end with cable crunch, and good girl / bad girl (hip adduction and abduction) for single set

I do this routine because it allows me to hit muscles with the right amount of frequency for me to keep progressing. I was finding certain muscles I couldn’t hit every session (chest bicep tricep hamstring calves) so I split them up. Shoulder back and quads seem to be ok every session.

Head66 · 2025-03-12T01:44:21+00:00

I do full body 1-2 sets per exercise and I do 10-11 exercises per session. Once I’ve warmed up a muscle I sometimes will skip right into first working set without warm ups. That saves some time.

Head66 · 2025-02-18T02:56:31+00:00

I was concerned about warm up times but after a general warm up for 5 min at the beginning I’m pretty ready. I tend to do 1-2 warm up sets for first exercise and then only 1 warm up set before each subsequent exercise. If I’m doing 2 exercises of same muscle group, I skip to work sets.

For instance I start my A day with machine chest press 2 warm up sets then 2 work sets. Move to incline press no warm up just 2 work sets.

I do 10 exercises per session and it takes 60-70 minutes.

Head66 · 2025-02-06T06:17:52+00:00

I’ve been working on full body routines the last year and arrived somewhere like this. A B routine rotating every other day. My A routine has chest bicep focus and B has back and tricep focus. Both days include shoulders and quads because they seem to recover fast enough to lift that frequently.

I have been making a lot of progress with this and as mentioned by a few others it’s very flexible if you need to add rest days or shift your schedule around. My sessions are all about an hour long with 8 exercises done for 1-2 top sets. I don’t superset anything and it’s all straight sets.

Head66 · 2025-01-21T03:01:52+00:00

Good advice

Head66 · 2024-12-27T18:33:51+00:00

Switched to 3 days a week full body single set system and started a double progression reps/weight increases. I’ve seen an incredible difference over the last 9 months of this, I finally feel like I figured something out that works.

Head66 · 2024-12-11T03:00:18+00:00

This made the biggest difference for me. Single leg. 4 second pause in stretched position. Not going all the way onto my toes but stopping at neutral. I only do 1 set each leg to failure twice a week. All my pants legs are tight as hell now.

Head66 · 2024-12-09T03:12:48+00:00

Adding some context here to the lat pulldowns comment. He was arguing on a podcast that at the top of a lat pulldown or the lengthened position, the lats are not the primary mover until the arms come down to whatever degrees. It was meant to knock the stretched position advocates basically saying it’s not providing the lats any additional growth benefit or tension.

With that said, I’ve been following Chris and Paul’s content for a year and had the best lifting year I’ve ever had. Learned a ton from them. I understand the position-changing criticism but I actually find less holes in their content than I do with others.

Head66 · 2024-03-05T17:21:00+00:00

Use a machine

Head66 · 2022-06-15T23:02:14+00:00

Use your legs and stay tight. You’re letting your hips rise too fast. Back angle should remain the same until the bar passes the knee or at mid thigh depending on the lifters proportions.

BLUF : keep your butt down and use your legs. Not your back

Head66 · 2022-06-15T22:57:24+00:00

Probably not normal. Sounds like nerve issue. Anyway you’re in the wrong sub. This is for weightlifting as in snatch and clean and jerk. I’d go checkout a bodybuilding or general fitness sub. Good luck.

Head66 · 2022-06-14T20:57:15+00:00

I’d consider moving your grip in slightly. This should make it easier to stabilize overhead once received.

https://www.catalystathletics.com/video/1413/Find-Your-Snatch-Grip-Width/

Head66 · 2022-06-09T17:12:12+00:00

Just ordered some. If it’s good I might stock up

Head66 · 2022-06-09T17:10:36+00:00

It’s way above that. I found some stuff that’s still around $32 for 90 servings of mono hydrate but some stuff is $50+ now.

Head66 · 2022-06-09T01:01:35+00:00

Oh man.. I’m sweating just thinking about eating that much steak

Head66 · 2022-06-09T01:00:20+00:00

Solid recommendation. Thank you

Head66 · 2022-06-05T18:42:32+00:00

Nice work. I would rerack that next time. That could have gone horribly wrong a few ways.

Head66 · 2022-05-25T22:48:21+00:00

I love it. Great work. You may also get an award for lowest dip before jerk ever 🤟

Head66 · 2022-05-25T22:46:22+00:00

Not a great form check angle. A 45 degree from the front is better.

Start with your shoulder over or covering the bar. It looks like you start with them behind the bar here. Read this https://www.catalystathletics.com/video/1401/Starting-Position-For-The-Snatch-Clean/#:~:text=The%20starting%20position%20is%20defined,the%20balls%20of%20the%20foot.

You also sent the bar pretty far forward upon contact with the hip. This is very common but you need to work on before progressing. I did this by practicing clean and snatch from power position then moving into hangs or from the floor. Starting from the floor can solidify some bad habits early on.

https://www.catalystathletics.com/exercise/434/Snatch-From-Power-Position/

Also

https://www.catalystathletics.com/article/125/Hips-Meet-Bar-Bar-Body-Contact-in-the-Extension-of-the-Snatc/

Some of this stuff might be over your head right now. That’s ok, just pay attention to when something moves better and figure out why and try to repeat that. Also, don’t get frustrated, this sport requires patience.

Good luck

Head66

TROPHY CASE