Has anyone tried the reddit PPL? How'd you like it? It seems kinda fun, especially if I just remove the accessories on leg day and make it a dedicated squat day.
Has anyone tried the reddit PPL? How'd you like it?
Has anyone tried the reddit PPL? How'd you like it? It seems kinda fun, especially if I just remove the accessories on leg day and make it a dedicated squat day.
I go to the gym and lift the weights I feel like lifting then I go home
>deadlifts the day after 3x12 RDL
good luck
Yeah like I mentioned in OP, I'm just making legs a dedicated squat day but that would suck. But if you wanted you could make Monday the deadlift day so you get your rest day right before.
>Monday, "Push"
Squat
Primary press
Secondary press
Tertiary press or chest/delt isolation
Hip thrusts or knee extensions
Tri's
>Wednesday, "Pull" with one light press
Deadlift
Strict press/CGB chest or delt isolation (optional)
Horizontal pull
Vertical pull
Facepulls / rear delts
Bi's
>Friday, Push
Squat
Primary press
Secondary press
Tertiary press or chest isolation
Knee extensions
Tri's
>Saturday, "Pull"
RDLs
Horizontal pull
Vertical pull
Facepulls / rear delts
Bi's
that is my program
Post physique. I have to see this madman
most of my training age (around 2 years) was with different iterations of upper/lower, I only ventured into full body x4 a week in the past months it's a lot of fun
What are your lifts?
hes this one
Decent phsyique looks tough
I don't do one rep maxes so all of these are estimates from my best recent working sets;
>Bench 270lbs
>Squat 335lbs
>Deadlift 465lbs
>OHP 160lbs
>weighted pull-up +90lbs (this one I actually did)
BW is around 190lbs
Solid as frick dude. If it's working more power to you
thanks, focus is more on strength than physique so I don't mind getting a little fat
335lbs
465lbs
good bench for those wonky leverages
solid strength btw for that bodyweight
ty and yeah I have a +3" ape index, but I think the squat is mainly from having spent a long time figuring out a consistent style / form for me. There's no inherent reason for why I should be bad at it as far as proportions or mobility goes.
Low bar or high bar? low bar is a lot easier for higher weights. I mean We have a very similair bench mines 265, my squat is 365 and my diddly is 375. Your diddly blows mine out of the water
I didn't learn how to low bar until a couple of months ago, before that all I did was high bar or front squats. So hopefully after a proper LP on my squat (doing a waved LP right now on that and deadlift) it will catch up. To me it's insane when people squat and deadlift similar numbers.
>To me it's insane when people squat and deadlift similar numbers.
its very common amongst a lot of lifters Ive worked out with, even some competitive powerlifters. Low bar will blow your squat up you will hit 405 this year. High bar is basically front bar compared to low bar
>Low bar will blow your squat up you will hit 405 this year
guess I have no choice now
should I get a pair of knee sleeves?
>should I get a pair of knee sleeves?
yeah
Forgot
>hamstring curls on both pull days
I did similar exercises starting out, I wouldn’t recommend this for anyone who’s been lifting for a few years. Decent for initial muscle gain
My pull and push days are similar exercises, I do add in a dedicated arms day though. Hitting arms after compounds just isn’t the same and I refuse to be an armlet, I’ll throw some lateral shoulders in on that arm day too. Legs I do quads or hamstrings becuase I don’t want to get my legs bigger, If I do legs it’s usually strength based for quads and volume based for hammies. This routine is good just add in more arms. There’s a reason ppl produces armlets and you can immediately identify if someone has been on it too long
Can you please post routine? I have this exact problem with reddit ppl.
Yeah gimme 2p minute to get to my laptop, I’m in the hot tub rn
Holy based. Take your time lad, enjoy yourself.
I havent abandoned you anon I am making an image so you can save it
Thanks bro, appreciate it.
Here you go lil homie, the resolution should be good. Sorry if this isnt what your asking for
I shouldve added I do zercher squats sometimes and I highly recommend them
Thank you so much, really appreciate the effort you put into this. Saved.
good luck bro
Hit 80kg for 3x12 today and 63kg OHP for 5 reps, thanks for the luck homie.
>Hit 80kg for 3x12 today
bench? not bad. 3x12 is moronic tho
wat do
do what I said, warmup to a top set then hit a topset which should be an amrap then do a backdown set that should be a dropset or superset of some sort. Both the topset and backdown should be to failure.
failure not when it starts to hurt.
Post body.
sure heres an old one
This would be ok as a beginner imo. But you arent going to deadlift 1x5 and back squat 2x in a week with either of them approaching 315.
Well that's not true. I did that with greyskull. Not op though and haven't done ppl
>RDL then deadlifts the next day
it’s over
5 pound increase a week on bench, yeah this is definitely for beginners
Horrible. Anyone doing this will be overtrained by the 3rd week unless using baby tier weights.
Way too much time in the gym and way too much junk volume.
This is a beginner routine and you have to think about how mild of an intensity beginners train with. They don’t even come close to failure
I guess in that sense it may be fine. But there's just so many better ways to go about it.
If I could start over as a full on beginner again, I'd spend the first 3 months practicing the form of the bench, squat, deadlift, and SUMO deadlift 5 or 6 days a week with light weight, never rushing to increase weight and never looking to increase the weight anymore than enough to slightly challenge my ability to hold correct form. It would be all technique, control, coordination, and speed.
For the actual muscle stimulation aspect, I would only do isolation work on triceps, hamstrings, glutes, lats, and core in high hypertrophy rep ranges. I'd also spam pullups and chin ups whenever I could.
Doing this actually improves form in the compound lifts because you're filling in the weak point areas and building your base sooner rather than later. Diet would be maintenance with high protein and slight surplus if recovery starts to effect you.
I got this idea from a powerlifter I used to know at my gym. Basically 99% of the routines you see online like the one in OP are dogshit because there's not enough detail. I'll have to publish this some time.
>If I could start over as a full on beginner again, I'd spend the first 3 months practicing the form of the bench, squat, deadlift, and SUMO deadlift 5 or 6 days a week with light weight, never rushing to increase weight and never looking to increase the weight anymore than enough to slightly challenge my ability to hold correct form. It would be all technique, control, coordination, and speed.
no beginner would ever do this lmao. I mean someone starting over would, but a newbie would never have the patience. Remember when we used to want the gains in 6 months to a year lmao
That's true. It's easy to suggest it in hindsight. Harder to actually get some kid to do it.
So it would be:
Workout A:
Squat - 5 x 10
Bench - 5 x 10
Deadlift - 5 x 10
Practice pullups - 3 sets
One arm tricep pushdown 4 x 12-15
Hamstring curl 4 x 12-15
Workout B
Squat 5 x 10
Bench 5 x 10
Sumo Deadlift 5 x 10
Practice pull ups - 3 sets
Hanging leg raise
Cable Row- 4 x 12-15
45 deg back extension - 4x 12-15
ABABABx
I do this but only 3-4x a week, I did it for 5-6x a week for a while and made some solid noob gains. Tho you prob should add an arm day since your muscles are pretty fatigued once you have to do 8 sets of curls. I also do incline bench and replace incline DB press with pullovers, sometimes tri dips if machines are taken.
I would still do
chest/back.
Shoulders/arms.
Legs.
Rest.
I frickin hate ppl
Seems okay. Tweaking to my preferences I would do similar to you for leg day. I would also do 3x5 instead of 5x5 for your heavy presses.
I ran it for about a year as a beginner and regret wasting the time. It's entirely way too much volume for a natty. When I was new, I was trying to bro out and thought more volume = more gains but that's not true. You need to program in rest days and you also need to do less volume but higher effort workouts to get more gains. For an example, your pull day should be one heavy compound for 3 sets until failure, and then pick 4 accessories 3 sets until failure. Doing 7 exercises with some of them being 4-5 sets, 6 days a week is deep into junk volume territory.
If you're on gear it's great. If you're natty, doing less work but with high intensity will give you much better results.
Ppl bros if it only takes a few days for muscle recovery why are my lifts always better after taking two or three days off?
CNS fatigue also it depends a lot on what lift and in what thresholds, heavy deadlifts the day before can and will nuke your heavy bench session the day after even if they are not "related". Repeating curls three days later not so much.
This is the main reason I don't like PPL, also x6 a week in the gym leaves too little time for soft tissues to recover imo
hehe mentzer rolling in his grave rn
i did it when i started lifting, i think its way too much compound volume for a beginner
liked arnold split more, and having an arm day is better