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:
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
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
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
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
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
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
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
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
I also recomennd a coach for beginners, but a coach who takes his time and everything for the client. the client needs to understand how the body works, nutrition and so on for learning the basics. after you know the basics you can go on without a coach ofc. why do I recommend that? The internet is full of bullshit and wrong information, for a noobie its really difficult to see what is right and what is wrong, and a coach or even a person with a good knowledge is a really good help for that.
Its not hard to find a coach, you also dont need a doctor or pharmalogist for it, you just need to understand how your body works, what works for you , ... I also do coach people without calling myself a coach, doc or so on, I do have the certification through my school for health and medicine, learn a lot by myself and through my coach.
tbh better loose money than health and yeah the stupidity is very high in ped usage (esp in driada group actually, sad but true)
2027 MRS Olympia.