Getting back into lifting seriously, decided to go with PPL. What should my progressive overload look like? Any templates I can find online?

Getting back into lifting seriously, decided to go with PPL.
What should my progressive overload look like? Any templates I can find online?

  1. 2 months ago
    Anonymous

    Why does the background guy on the right look disgusted

    • 2 months ago
      Anonymous

      It's the sun autismo boy

    • 2 months ago
      Anonymous

      He knows he's going to take that young supple lad and fuck him til cum comes out of his eyes

    • 2 months ago
      Anonymous

      He's disgusted with himself.

    • 2 months ago
      Anonymous

      >Why does the background guy on the right look disgusted
      Shekelbergs hate it when a father sticks around to raise his child right.

  2. 2 months ago
    Anonymous

    cancer routine, why waste an entire day on pull movements when you can superset push and pull movements to the same result

    • 2 months ago
      Anonymous

      Because I've gotten to a point where I mostly want to isolate certain body parts rather than only do compound movements.
      I spent 3 years in high school doing full body for sports and it's left some muscles to be desired.

      • 2 months ago
        Anonymous

        Literally no one told you to do "only compound movements" you dyel fuck. Jesus christ

        • 2 months ago
          Anonymous

          If you read what I wrote after you'd see that I feel fatigued after core exercises, getting a good work out isolating certain muscles after is difficult.

    • 2 months ago
      Anonymous

      If it's the same results then how is it a waste

    • 2 months ago
      Anonymous

      Because it let's you hit the muscles more intensely, with more focus, and less intra session fatigue. It's great but 6 days is too much for me so I do pplxulx

    • 2 months ago
      Anonymous

      You mean upper lower split?

      • 2 months ago
        Anonymous

        No moron I mean superset push exercises with pull exercises

  3. 2 months ago
    Anonymous

    >lifting seriously
    >PPL
    >pick one

    it's a meme program meant for roidheads. If you're natty you're better off doing 3x full body or UL 4 days a week. It's just not enough recovery for most natties. Some people can get by with it but the vast majority of guys perform better when they have more rest days.

    • 2 months ago
      Anonymous

      See

      Because I've gotten to a point where I mostly want to isolate certain body parts rather than only do compound movements.
      I spent 3 years in high school doing full body for sports and it's left some muscles to be desired.

      I need to isolate certain muscles, upper/lower or FB will leave me too fatigued to do isolated movements.

      • 2 months ago
        Anonymous

        you are just getting back in to lifting. Means you are DYEL as fuck. MEans you need to keep things simple and focus on progressing the basics as that is gonna give you most progress

        • 2 months ago
          Anonymous

          >you are just getting back in to lifting. Means you are DYEL as fuck.
          Maybe by IST standards but I'm not in bad shape, honestly just need to lose 20 pounds and I'd be extremely shredded.

          this is me [...]

          Unironically been looking for this guy for years after seeing his back.

          >I need to isolate certain muscles
          which muscles? why do you think you need to isolate them?

          Primarily my shoulders and upper inner chest (as best as I can, it's the only part of my chest that's lacking) but also core (mostly obliques) and forearms.

          • 2 months ago
            Anonymous

            >Primarily my shoulders and upper inner chest (as best as I can, it's the only part of my chest that's lacking) but also core (mostly obliques) and forearms.
            literally what is stopping you from hitting those on a 4 day split? jesus you're retarded

            • 2 months ago
              Anonymous

              Muscle fatigue retard and I can't hit the muscle with hte same intensity if I just do one isolation exercise.

      • 2 months ago
        Anonymous

        >I need to isolate certain muscles
        which muscles? why do you think you need to isolate them?

    • 2 months ago
      Anonymous

      cancer routine, why waste an entire day on pull movements when you can superset push and pull movements to the same result

      Post bodies

    • 2 months ago
      Anonymous

      Wtf do you even mean. "More recovery" the recovery is the same per body part since both UL 4x a week and PPL 6x a week are 2x a week per body part.

      • 2 months ago
        Anonymous

        Just ignore him, he's an absolute retard.
        I already stated I'm not new to lifting which is why I'm going for PPL as it's more of an intermediate program.

      • 2 months ago
        Anonymous

        that's not how recovery works though. You've never heard of CNS fatigue?

    • 2 months ago
      Anonymous

      Such bullshit

  4. 2 months ago
    Anonymous

    3x5 then 531 once that stalls

  5. 2 months ago
    Anonymous

    this is me

    [...]

    • 2 months ago
      Anonymous

      >microdick

      opinion discarded

  6. 2 months ago
    Anonymous

    PPL is not for natties OP

  7. 2 months ago
    Anonymous

    >decided to go with ppl
    wew

    • 2 months ago
      Anonymous

      PPL is not for natties OP

      >Primarily my shoulders and upper inner chest (as best as I can, it's the only part of my chest that's lacking) but also core (mostly obliques) and forearms.
      literally what is stopping you from hitting those on a 4 day split? jesus you're retarded

      you are just getting back in to lifting. Means you are DYEL as fuck. MEans you need to keep things simple and focus on progressing the basics as that is gonna give you most progress

      Okay, post your routines then.

      • 2 months ago
        Anonymous

        mon upper left
        Tues lower left
        wed upper right
        thur lower right
        friday neck day
        sat forearms and calfs
        sun rest

        • 2 months ago
          Anonymous

          >left
          >right
          What do you mean? Or am I retarded

          • 2 months ago
            Anonymous

            Upper left is only the left arm and the left chest, shoulder and lat, like the left side of the upper body.

            • 2 months ago
              Anonymous

              kek I thought you were baiting

        • 2 months ago
          Anonymous

          Is this your actual routine or are you trying to summon Exodia?

      • 2 months ago
        Anonymous

        Legs/Shoulders - Back/Bi - Chest/Tri repeat
        5/3/1 progression for the compounds, 4x8 for accessories

        • 2 months ago
          Anonymous

          this is literally just PPL with shoulders on leg day you stupid moron

          • 2 months ago
            Anonymous

            also known as the retard split.
            the guy is going to run into shoulder problems in no time.

  8. 2 months ago
    Anonymous

    PPL is good for natties, just don’t let your arms fall behind. Don’t listen to the people telling you there’s not enough recovery time, it’s easy for beginners to recover from anything. Look up “Reddit PPL”, it’s perfect. I did it starting out and wouldn’t change a thing. Here’s what I achieved after 4 months of doing it exactly as written.

    • 2 months ago
      Anonymous

      >after 4 months
      doubt, post before pics

      • 2 months ago
        Anonymous

        Took this after my first day lifting. Tbf the lighting is much better in the 4 months pic and I’m flexing but yeah

        • 2 months ago
          Anonymous

          No way you’re natty

    • 2 months ago
      Anonymous

      THIS AND ONLY THIS
      DONT LISTEN TO ROIDTRANNIES

    • 2 months ago
      Anonymous

      mirin

  9. 2 months ago
    Anonymous

    I tried PPL and stalled constantly, it really is made for roiders. Unless you have some supernatural ability to recover quickly it's too high volume especially for someone just getting back into it. Start again with something like Grayskull LP

  10. 2 months ago
    Anonymous

    I like PHUL or PHAT personally.

    People say PHAT has too much volume, but volume and intensity is exactly what you need to grow as a natty lifter.

  11. 2 months ago
    Anonymous

    First, I used the PPL progressive overload routine on reddit, then "The Smartest PPL routine" in Jeff Nippard's channel and now I'm using CBUM PPL routine (video in channel as well). Tbh, I changed too much my routines, but, surely, I have made progress in the last 5 (nearly 6) months and the change in routines/the accessibility of the routines I used is what made the fun constant in my workouts and also made me learn A LOT about lifting and exercises, though I'm nothing but a 60kg 174cm skyeleton, I have made serious progress and intend to continue for the nex year. Good look OP.

    • 2 months ago
      Anonymous

      >can't stick to a routine for more than 6 months
      >6 months of training and weighs 60kg

      who the fuck do you think you are dishing out advice lmao

      • 2 months ago
        Anonymous

        you forgot where you are again huh

  12. 2 months ago
    Anonymous

    I switched to 6 day ppl after doing greyskull 3 days a week and I really like it. I recover well and my arms look bigger now due to going crazy on them and having multiple exercises just for bis compared to me just doing one bicep excercise for 4x12 on and off on greyskull.
    I guess if you wanna get strong fast, do fullbody and if you want to get strong and look good, do ppl or upperlower.

  13. 2 months ago
    Anonymous

    please. for the love of god. tell me that this is attainable natty.

    • 2 months ago
      Anonymous

      I hope so, but also doubtful. If you have to ask, etc.

  14. 2 months ago
    Anonymous

    3x week full body was wearing me out
    ironically it was because spreading 3 days of work over 7 days of otherwise total sedentary inactivity doesn't make you feel good
    I feel soooo much better with ppl

  15. 2 months ago
    Anonymous

    https://www.muscleandstrength.com/workouts/6-day-powerbuilding-split-meal-plan

    Pretty satisfied w this one

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