Is a 6 day PPL a good routine for a beginner or is it too much volume?

Is a 6 day PPL a good routine for a beginner or is it too much volume?

  1. 1 week ago
    Anonymous

    PPL is a meme, you want to do a 3day full body program like SS if you're a beginner

    • 1 week ago
      Anonymous

      I'd personally recommend a full body 3x week split because IMO you should focus on the basics until you've mastered them, and then by the time you're done, you've built enough strength to move meaningful weight by the time you transition to PPL

      I'm asking because I've been lifting the PPL routine since I began at the gym two and a half years ago, started at 120lb and now I'm at around 165lb now, been that weight for a while and still DYEL as fuck. would a 3x or 4x week split allow me to put on more muscle?

      • 1 week ago
        Anonymous

        are you eating enough?

        • 1 week ago
          Anonymous

          my diet has been consistent
          >breakfast: protein shake (one scoop whey, banana, scoop of peanut butter, milk), coffee (another one later in the morning), fish oil tablet, vitamin d tablet
          >lunch will be 3 eggs and 1 or 2 chicken breasts, sometimes oatmeal with seasame seeds but if I include that I'm usually very full.
          >dinner is more varied but usually one full plate of veges and meat, salad, magnesium tablet around this time.
          >often drink a few glasses of milk in the afternoon
          >snack foods include almonds, crackers and cheese, on the unhealthier side sometimes potato crisps or corn chips with salsa
          I tried counting calories in the beginning but generally I try to eat as much as I can
          I'm 6'0 for context.

          • 1 week ago
            Anonymous

            >

            are you eating enough?


            >I tried counting calories in the beginning but generally I try to eat as much as I can
            You're a fucking idiot
            If you aren't gaining weight, you clearly aren't eating enough. How is this a fucking hard concept?
            If you're too stupid to eat enough to gain, count your calories.

            • 1 week ago
              Anonymous

              well I often eat so much chicken i'd puke and it worked for a long while so I don't think I could take much more.

              • 1 week ago
                Anonymous

                You're lying.
                I've met many people like you who claim they eat "so much", all liars.

              • 1 week ago
                Anonymous

                post your meals

              • 1 week ago
                Anonymous

                Eat more carbs and fat.

              • 1 week ago
                Anonymous

                You don't need that much protein ffs

                As long as you're getting ~100g of protein a day you're good. Fill the rest of your diet out with carbs.

          • 1 week ago
            Anonymous

            didnt read just eat more

      • 1 week ago
        Anonymous

        Well to better answer your question, can you give more details on your PPL? Including weight, sets, reps, and perceived exertion. Assuming that you're lifting adequate weight in your major lifts, there isn't a pressing need to go to square 1 if you've been doing PPL for over 2 years already

        Also, if you can afford it, think about following the vertical diet by Stan Efferding or the Weston A Price diet model. A lot of emphasis on nutrient dense, easy to digest foods which should help you to pack on mass

        • 1 week ago
          Anonymous

          It's 6 compound exercises per session (horizontal/vertical pull/push, hinge, squat) three times per week. For each exercise, I do a warm up set or two, then a working set with 70-90% of my 1RM @RPE 8-10, and maybe one or two more sets for practice afterwards, primarily when my working set was in the upper end of the load range just to get some extra reps in. The difference to what I did before, when I was plateauing big time, is just reducing working sets from 3-5 to 1.

          If you feel like you're working hard and not progressing, despite eating/sleeping well, try something like this and see if it helps. It's working for me, at least for the time being.

          What clued me in that I was overtraining (or under-recovering), apart from lack of progress, was that I would often be even more sore two days after my last workout than the day after. Pretty obvious in hindsight, but I was too reluctant to deviate too much from the common formula. It's a shame because I got my OHP/bench to over 1/2pl8s in well under a year, but got stuck there for months afterwards. Now I'm back to adding a rep to my working set every week or two.

      • 1 week ago
        Anonymous

        are you eating enough?

        >[...]
        >I tried counting calories in the beginning but generally I try to eat as much as I can
        You're a fucking idiot
        If you aren't gaining weight, you clearly aren't eating enough. How is this a fucking hard concept?
        If you're too stupid to eat enough to gain, count your calories.

        You're lying.
        I've met many people like you who claim they eat "so much", all liars.

        He has literally put 45lbs and you ask if he is eating enough? Pic rel is 163lbs.
        The answer is he is eating too much, he has only gained fat and no muscle.

        His problem is shitty training. He is simply not doing progressive overload and stimulating muscle growth.

        • 1 week ago
          Anonymous

          Fuck off you dumb cunt, 163 is fuck all for 6 foot.
          He hasn't gained ANY weight, he is not eating enough.

          • 1 week ago
            Anonymous

            >gains 45lbs
            >he hasn't gained ANY weight
            My friend, do you have a learning disability?

            • 1 week ago
              Anonymous

              He's made the thread because HE'S NOT GAINING ANY MORE WEIGHT
              ANY
              MORE
              Obtuse fuck

            • 1 week ago
              Anonymous

              He's made the thread because HE'S NOT GAINING ANY MORE WEIGHT
              ANY
              MORE
              Obtuse fuck

              Let's add some nuance bros. His maintenance clearly increased and is higher at 163lbs than when he started, and now he's plateaud. So to continue to add weight, he needs to either eat more or decrease TDEE (at which point a 4-day split might be useful).

              • 1 week ago
                Anonymous

                Training doesn't burn anywhere near that much calories and training less will decrease his appetite which is the opposite of what he wants.
                Have any of you trained a single day in your life or are you all really this stupid?

        • 1 week ago
          Anonymous

          >Pic rel is 163lbs.
          manlet

      • 1 week ago
        Anonymous

        Similar to other anons are saying are you still progressing weight wise? If not are you experiencing any signs of overtraining? If you’ve been lifting for 2.5 years I wouldn’t consider you a beginner, doesn’t hurt to switch things up if you feel like you’re stalling.

    • 1 week ago
      Anonymous

      Full body takes all day. I'm more likely to get it done if it's just a compound + a couple of isolations.

      • 1 week ago
        Anonymous

        If it takes more than 90 minutes you should be doing an intermediate program or get off your phone

      • 1 week ago
        Anonymous

        Only if you do full body by isolating every muscle lmao

    • 1 week ago
      Anonymous

      other way around
      starting strength is an intermediate program but copy pasted by fat nerds online who dont workout

      [...]
      I'm asking because I've been lifting the PPL routine since I began at the gym two and a half years ago, started at 120lb and now I'm at around 165lb now, been that weight for a while and still DYEL as fuck. would a 3x or 4x week split allow me to put on more muscle?

      SS is not a program for putting on muscle, its a program for powerlifting and staying a dyel but telling yourself squatting more will change that (it wont)

      my diet has been consistent
      >breakfast: protein shake (one scoop whey, banana, scoop of peanut butter, milk), coffee (another one later in the morning), fish oil tablet, vitamin d tablet
      >lunch will be 3 eggs and 1 or 2 chicken breasts, sometimes oatmeal with seasame seeds but if I include that I'm usually very full.
      >dinner is more varied but usually one full plate of veges and meat, salad, magnesium tablet around this time.
      >often drink a few glasses of milk in the afternoon
      >snack foods include almonds, crackers and cheese, on the unhealthier side sometimes potato crisps or corn chips with salsa
      I tried counting calories in the beginning but generally I try to eat as much as I can
      I'm 6'0 for context.

      if you arent logging your calories then your "diet" is meaningless because you have no idea what your macros are
      youre literally just fucking around and hoping that its "enough"
      not typing any more advice for this lazy fuck

  2. 1 week ago
    Anonymous

    I'd personally recommend a full body 3x week split because IMO you should focus on the basics until you've mastered them, and then by the time you're done, you've built enough strength to move meaningful weight by the time you transition to PPL

    • 1 week ago
      Anonymous

      How would you divide the body 3 ways other than ppl?

      • 1 week ago
        Anonymous

        You don't. You do full body. 3x a week. So an example would be workouts A, B, and C.
        A has back squats, Romanian deadlifts, bench Press, and bent row
        B has deadlifts at heavy weight low reps, lunges, OHP, and pull ups
        C has front squats, deadlifts at moderate weight higher volume, upright rows, and abs

  3. 1 week ago
    Anonymous

    it's fine for beginner to advanced depending on how you split up your days. It's slightly more complicated to program around than fullbodies which is the only reason I'd potentially discourage it but if you know what you're doing you can make any split work. Effective programming makes a bigger difference than routine of xyz days.

    Burnout or accumulating fatigue is going to happen no matter what routine you run and it's not a bad thing it's just another obstacle programming helps you solve.

  4. 1 week ago
    Anonymous

    You should find out the minimum volume you need to progress and only try increasing it once you stall. I wasted months of gains by trusting le science on the "10-20 sets/week @RPE8" thing until I figured out I was overtraining. Turns out I progress much better doing just one hard working set per exercise three times per week, plus some lighter warmup/practice sets far from failure.

    • 1 week ago
      Anonymous

      >Turns out I progress much better doing just one hard working set per exercise three times per week
      can you clarify this remark? is it like 3x10 3 times a week but one set per session actually taken close to failure? Or like 1 set of each exercise per session?

      • 1 week ago
        Anonymous

        It's 6 compound exercises per session (horizontal/vertical pull/push, hinge, squat) three times per week. For each exercise, I do a warm up set or two, then a working set with 70-90% of my 1RM @RPE 8-10, and maybe one or two more sets for practice afterwards, primarily when my working set was in the upper end of the load range just to get some extra reps in. The difference to what I did before, when I was plateauing big time, is just reducing working sets from 3-5 to 1.

        If you feel like you're working hard and not progressing, despite eating/sleeping well, try something like this and see if it helps. It's working for me, at least for the time being.

        • 1 week ago
          Anonymous

          oh so you are doing something like pyramid sets

  5. 1 week ago
    Anonymous

    Yes the Reddit PPL is great.

    I've done both SL and PPL as a beginner and I made far better gains on the PPL and didn't end up looking like a t rex

  6. 1 week ago
    Anonymous
  7. 1 week ago
    Anonymous

    Just put more rest days if it's too much volume. It doesn't have to repeat every 7 days.

  8. 1 week ago
    Anonymous

    it's fine.
    The most important split is the one you stick to.

  9. 1 week ago
    Anonymous

    Do PPLxULxx instead. Thank me later.

    • 1 week ago
      Anonymous

      Nice just need an 8 day week

  10. 1 week ago
    Anonymous

    >Is a 6 day PPL a good routine
    Yes
    >for a beginner
    No

  11. 1 week ago
    Anonymous

    I always laugh my ass off at natties training 6 days a week

  12. 1 week ago
    Anonymous

    You might huwt yoself anon :((

  13. 1 week ago
    Anonymous

    New guy here. Calisthenics? Meme or not? I don't have money for gym membership right now.

    • 1 week ago
      Anonymous

      yeah chinups dips etc get you shredded, basically train like a gymnast

  14. 1 week ago
    Anonymous

    PPL is good if it's a 3 day split. 6 days is too much and will lead to overtraining and stalling since you won't have time to rest and recover.

  15. 1 week ago
    Anonymous

    PPL works fine for me. I'm glad I did a 3 day full body for the first few months because PPL is a lot but I have plenty of time to recover. People like to hate on popular things to make themselves sound smarter. PPL is fine

  16. 1 week ago
    Anonymous

    It's my favorite just because I get to lift 6 days a week and usually I'm recovered in time sometimes I'm not though and have to take it easy that day and it can lead to overtraining at least it did for me
    I would start with sl get a good grip on the basic barbell movements film your lifts and watch them make sure your form looks perfect before you start to really start overloading ,trouble with not starting with a strength program is you'll be doing baby weights and getting your session in will take forever put your trust in the fahves for like 2 or 3 months then hit a pplppl in the higher rep range that's what I did and many are impressed with how quickly my physic has gotten to where it is

  17. 1 week ago
    Anonymous

    >too much volume?

    that entirely depends on what youre doing in the gym lmao.
    You know you can have the same total volume as full body 2x week

  18. 1 week ago
    Anonymous

    How the fuck do you people count your calories? How do you know how much calories your food has? Do you only consume standardize food? Do you weight everything you eat? WTF? Explain this bullshit to me.

    • 1 week ago
      Anonymous

      yes, you weigh ingredients. there are calorie tracker apps that do the math for you after that.

      • 1 week ago
        Anonymous

        That would imply I cook my own meals.

        • 1 week ago
          Anonymous

          That is half of your problem then

    • 1 week ago
      Anonymous

      If youre lazy like me, heres what you can do.
      Weigh your food autistically for 3 months, calculate exact calorie count on every single thing. Including seasoning.
      After that you will be able to eyeball the rough calorie count of what youre eating.
      be careful with restaurant foods though, they douze their food in oil, makes it hard to count.

      • 1 week ago
        Anonymous

        I just don't know how to cook and I'm naturally lean. My grandma does all the cooking and the servings are never the same, which kinda makes it impossible to calculate anything.

      • 1 week ago
        Anonymous

        When eating out I typically just assume they use double the oil/butter that I would use, worse case I'm over compensating and in turn eating less calories.

  19. 1 week ago
    Anonymous

    I might be stupid, but I do a Push/Pull split 6 days a week. Legs are built into the pushing (squat) and pulling (DL). Frequency is the key to hypertrophy.

    • 1 week ago
      Anonymous

      moronS could be here" he thought, "I've never been in this neighborhood before. There could be moronS anywhere." The cool wind felt good against his bare chest. "I HATE moronS" he thought. Sweet Dreams are Made of These reverberated his entire car, making it pulsate even as the $9 wine circulated through his powerful thick veins and washed away his (merited) fear of minorities after dark. "With a car, you can go anywhere you want" he said to himself, out loud.

      • 1 week ago
        Anonymous

        Sorry to break this too you Honkey, but you are the moron.

  20. 1 week ago
    Anonymous

    6 day ppl is a joke if its al lifting.
    its goated if the 6 days are p, cardio, p, cardio, l, cardio

  21. 1 week ago
    Anonymous

    6 day PPL is retarded even if lifting is the only fitness related activity you do.

  22. 1 week ago
    Anonymous

    6d PPL is fine, all the DYELs in here are just mad that reddit has a version of it. Also if you're worried about volume just regulate what lifts you do on each day. It's that simple. You don't need to do a lot or overthink it.

  23. 1 week ago
    Anonymous

    It's a good program for incel redditors
    If you have a life outside of the gym you quickly realize what a joke PPL is
    >sorry bros I can't go on that trip this weekend I'll miss a day of my workout
    >sorry I can't go on that hike date with you I have to do squats today
    Be assured anyone recommending PPL is a socially dead incel trying to pull you back into the bucket.
    You're ngmi if your program doesn't fit neatly into a 5 day week. The opportunity for social gains on the weekend is too great to pass up.

    • 1 week ago
      Anonymous

      you realise you can just do PPLPPXX, retard

      • 1 week ago
        Anonymous

        >only hitting legs once a week

        • 1 week ago
          Anonymous

          Absolutely fine if you're lifting for aesthetics

        • 1 week ago
          Anonymous

          The next week is LPPLPXX. The way PPL programs work is you have a P, a P, L, then cross training days wherever it's needed. In your case that's Saturday and Sunday so you can hike and drink or whatever. Unless you are, getting paid a lot of money you should not plan your life around anything. Make them fit in your life.

    • 1 week ago
      Anonymous

      how can people say stuff like this and not realize bars have been shut down places for 3 years now? And 23 year olds have to do post graduate programs now so by the time they're enjoyable to drink with life is too serious for them.
      Do you think college and your mid 20's is some never ending frat movie where people get black out drunk every weekend at dance clubs that don't play only rap and you can still get party drugs that aren't cut with meth? What kind of self aggrandizing lie are you trying to spin here?

  24. 1 week ago
    Anonymous

    What is a good 3 days per week program to do? I kinda want to do 3 days weightlifting and 3 days swimming per week.

  25. 1 week ago
    Anonymous

    Training 6 days a week is for steroid users only. 3 days a week. If you are working properly you will need 48 hours to recover. You are breaking your body in order to build it up better than before this process isn't completed in 24 hours and there is a systemic fatigue component too.

  26. 1 week ago
    Anonymous

    It's taking 6 days to hit the muscle twice a week. Peak gymcel. I think brosplits are better than PPL and they're more tested than PPL too. Everyone acts like PPL is the default bodybuilder split when its entire history is some shit a dyel on reddit came up with because he wanted to hide from his parents by going to the gym every day. Tested bodybuilding splits are full body, half-body and brosplits, not PPL. Leg days twice a week then you tell people the other splits are t-rex mode. Everyone I see on PPL is sub 160lbs so your abs are nothing dude, you're small.
    >bro if I just take the Sabbath off my recovery will be just fine
    >urgghhhh um a 2pl8 squat is powershitter mode I just feel the burn with 125lb and get better tonnage this way

  27. 1 week ago
    Anonymous

    Which brosplit should I do after PPL?

    • 1 week ago
      Anonymous

      PHUL has been great for me and easier on my joints/hands and time.

      • 1 week ago
        Anonymous

        how much time does your uppers take? i tried it and it takes me like 2hours.

  28. 1 week ago
    Anonymous

    Yes.

  29. 1 week ago
    Anonymous

    today I finally learned what PPL means

  30. 1 week ago
    Anonymous
  31. 1 week ago
    Anonymous

    Personally, I think the reddit ppl is way too much for a beginner. Ppl itself is awesome tho if you scale it back.

    Just think about the six main lifts and which muscles your are working on each day. Focus on one compound lift and then add a couple of isolation exercises for each workout.

    Push days should work chest, shoulders, and middle delts. Pull should work upper back, biceps, and rear delts. Legs should work lower back, glutes, hamstrings, calves, and quads.

    The workout I'm doing:

    Push day 1 - incline db bench, egyptian cable raise, and rope tri extentions

    Push day 2 - military press, pec deck, and triceps machine

    Pull day 1 - lat pulldown, reverse pec deck, and rope hammer curls

    Pull day 2 - machine row, face pulls, and biceps machine

    Legs day 1 - goblet squat, leg curls, and seated calf raise

    Legs day 2 - back extention, leg extention, and standing calf raise

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