>linear progression by 2.5/5kg
I never understood that. Is it expected to make these increments every week?? I’m either doing something wrong but this sort of increase seems feasible maybe in the first 2-3 mos of lifting till the newb gains won’t deplete. I’m doing a PPL (coolcicada) and got stuck at the same weight for the 2.5 weeks. Maybe I’m not eating or sleeping enough idk
>last sentence
Yes.
You can get linear progression, with occasional deload periods when tired, for years.
t. lifting over a decade
https://i.imgur.com/jKZ5GZn.png
Is the Reddit PPL unironically a good routine?
I have never heard of this but it doesn't look offensive. Any program, with consistency and proper diet and sleep will produce gains.
6 days a week for a novice seems overboard and maybe a little unrealistic, only because the trivialities of life may get in the way.
With no life obligations this looks like it should produce results.
> You can get linear progression, with occasional deload periods when tired, for years.
Calling bs. >52 weeks in a year >2.5kg weekly linear progression >52x2.5kg = 130kg yearly bench progression
You probably see how ridiculous it is
>last sentence
Yes.
You can get linear progression, with occasional deload periods when tired, for years.
t. lifting over a decade
[...]
I have never heard of this but it doesn't look offensive. Any program, with consistency and proper diet and sleep will produce gains.
6 days a week for a novice seems overboard and maybe a little unrealistic, only because the trivialities of life may get in the way.
With no life obligations this looks like it should produce results.
You’d be benching over 1300kg if you’ve been lifting for over a decade at this rate. Assuming you’ve started from 0kg.
Personally prefer PPL/UL, 6 days a week in the gym is too much for me. Especially if you're in a commerical gym and have to suffer post 5pm rush.
Never liked deadlift on a pull day either, most people move it to leg day. A lot of people who do PPL also bullshit about 2 leg days a week and often do only one or even zero lmao
2x leg days are enough for me and I'm no longer at the point in my life where I am trying to increase strength consistently.
Just maintain strength and increase endurance.
>A lot of people who do PPL also bullshit about 2 leg days a week and often do only one or even zero lmao
I feel called out
U/L is a more enjoyable routine to me personally. You do one "heavy" exercise per body part, one more focused on contraction, hit everything and leave the gym after like 90-100minutes. If you're not feeling it this week you can go ULU, which is only 3 days while still exercising a lot.
With PPL you're out of the gym in like 50 minutes yet have to go every day. It feels like you missed something constantly
2x leg days are enough for me and I'm no longer at the point in my life where I am trying to increase strength consistently.
Just maintain strength and increase endurance.
[...]
stop being a b***h then
Can you guys post some good UL routines? I want to exercise 5 day a week monday to friday. I'm not a beginner but I wouldn't say I'm advanced either. I am disciplined though. Previously I did fullbody workout 3 times a week, want to change things a little bit and grow more.
PHUL is basically a staple of U/L routines. You can change it for yourself with exercise for the same muscle you enjoy more. The key is basically that you build each day around a couple of compound exercises that you do with higher weight and lower reps, the other compounds you replace with accessories for that muscle and do them with lower weight/higher reps and you switch them depending on each day.
So, one day it's heavy ohp and dumbell bench press, the other day it's barbell bench press and lateral raises. And with lower it's even easier - one day is built around quads(heavy squat movement), other harmstring(heavy DL).
Deadlift/Row = this one might take like 30 minutes cause it's heavy
Pullips 3x8=10minutes with 3 minute rest
Cable Row 3x8=like 8 minutes? You shoudn't rest for longer than 2 minutes on those
5x15 Face Pull=should be like a minute rest between each, so let's say 8 minutes again
8 sets of curls = 15 minutes
so 30+10+8+8+15=71 minutes, that was close to my average workout on PPL. If anything, short workouts is the reason i'm not a fan of routine, i'd rather go less often, but for longer.
Doesn't work like that. Both routines are fine, going to the gym more often doesn't equal more gains.
With more rest days you might be able to recover better, sleep and rest more and push yourself in the gym harder, leading to better gains. You might just also enjoy it more, PPL as a routine requires a lot of dedication and people often burn out and stop going at all
Doesn't work like that. Both routines are fine, going to the gym more often doesn't equal more gains.
With more rest days you might be able to recover better, sleep and rest more and push yourself in the gym harder, leading to better gains. You might just also enjoy it more, PPL as a routine requires a lot of dedication and people often burn out and stop going at all
How long have you been lifting? If you are beginner you’ll make more progress on UL.
What about PHUL? Anyt thoughts on this one >setforset.com/blogs/news/phul-workout-program
PHUL is good and you can modify it a bit for your needs. Lower Hypertrophy day is absolutely brutal though - a ton of exercises for 4 sets, i stick to a much simpler formula with leg day - one squat movement, one hip hinge movement, single leg exercise, curls once a week, calves. Covers EVERYTHING and doesn't make you wanna have a nice day/skip it. Applies to PPL as well.
It’s probably the most working out a natty can do before diminishing returns.
So if your a nattycuck yeah it’s okay.
>linear progression by 2.5/5kg
I never understood that. Is it expected to make these increments every week?? I’m either doing something wrong but this sort of increase seems feasible maybe in the first 2-3 mos of lifting till the newb gains won’t deplete. I’m doing a PPL (coolcicada) and got stuck at the same weight for the 2.5 weeks. Maybe I’m not eating or sleeping enough idk
>last sentence
Yes.
You can get linear progression, with occasional deload periods when tired, for years.
t. lifting over a decade
I have never heard of this but it doesn't look offensive. Any program, with consistency and proper diet and sleep will produce gains.
6 days a week for a novice seems overboard and maybe a little unrealistic, only because the trivialities of life may get in the way.
With no life obligations this looks like it should produce results.
> You can get linear progression, with occasional deload periods when tired, for years.
Calling bs.
>52 weeks in a year
>2.5kg weekly linear progression
>52x2.5kg = 130kg yearly bench progression
You probably see how ridiculous it is
You’d be benching over 1300kg if you’ve been lifting for over a decade at this rate. Assuming you’ve started from 0kg.
Anon specifically mentioned deloads being necessary
>You can get linear progression, with occasional deload periods when tired, for years.
unless you start with super low waits you cant
stop lying
Personally prefer PPL/UL, 6 days a week in the gym is too much for me. Especially if you're in a commerical gym and have to suffer post 5pm rush.
Never liked deadlift on a pull day either, most people move it to leg day. A lot of people who do PPL also bullshit about 2 leg days a week and often do only one or even zero lmao
>A lot of people who do PPL also bullshit about 2 leg days a week and often do only one or even zero lmao
I feel called out
Yeah I only do one leg day a week
Come at me nerds
I do ULULUxx.
2x leg days are enough for me and I'm no longer at the point in my life where I am trying to increase strength consistently.
Just maintain strength and increase endurance.
stop being a b***h then
U/L is a more enjoyable routine to me personally. You do one "heavy" exercise per body part, one more focused on contraction, hit everything and leave the gym after like 90-100minutes. If you're not feeling it this week you can go ULU, which is only 3 days while still exercising a lot.
With PPL you're out of the gym in like 50 minutes yet have to go every day. It feels like you missed something constantly
Can you guys post some good UL routines? I want to exercise 5 day a week monday to friday. I'm not a beginner but I wouldn't say I'm advanced either. I am disciplined though. Previously I did fullbody workout 3 times a week, want to change things a little bit and grow more.
PHUL is basically a staple of U/L routines. You can change it for yourself with exercise for the same muscle you enjoy more. The key is basically that you build each day around a couple of compound exercises that you do with higher weight and lower reps, the other compounds you replace with accessories for that muscle and do them with lower weight/higher reps and you switch them depending on each day.
So, one day it's heavy ohp and dumbell bench press, the other day it's barbell bench press and lateral raises. And with lower it's even easier - one day is built around quads(heavy squat movement), other harmstring(heavy DL).
>not doing a brosplit and training muscle groups once a week
It’s not 2010
It'll work until it doesn't
Do that until you stall then do something else. I recommend DC training
>6 days a week
>every workout takes like 2 hours
Do I look like I'm made of free time?
Some of us need that much of lifting just to constantly don’t feel like shit
Doesn't take 2 hours at all?
Let's take PULL day
Deadlift/Row = this one might take like 30 minutes cause it's heavy
Pullips 3x8=10minutes with 3 minute rest
Cable Row 3x8=like 8 minutes? You shoudn't rest for longer than 2 minutes on those
5x15 Face Pull=should be like a minute rest between each, so let's say 8 minutes again
8 sets of curls = 15 minutes
so 30+10+8+8+15=71 minutes, that was close to my average workout on PPL. If anything, short workouts is the reason i'm not a fan of routine, i'd rather go less often, but for longer.
>reddit
>good
If I go from PPL to UL will I regress?
How long have you been lifting? If you are beginner you’ll make more progress on UL.
Doesn't work like that. Both routines are fine, going to the gym more often doesn't equal more gains.
With more rest days you might be able to recover better, sleep and rest more and push yourself in the gym harder, leading to better gains. You might just also enjoy it more, PPL as a routine requires a lot of dedication and people often burn out and stop going at all
What about PHUL? Anyt thoughts on this one
>setforset.com/blogs/news/phul-workout-program
PHUL is good and you can modify it a bit for your needs. Lower Hypertrophy day is absolutely brutal though - a ton of exercises for 4 sets, i stick to a much simpler formula with leg day - one squat movement, one hip hinge movement, single leg exercise, curls once a week, calves. Covers EVERYTHING and doesn't make you wanna have a nice day/skip it. Applies to PPL as well.
imagine caring about legs lmao. just alternate the push workout with a day for curls, barbell rows and deadlift
Surely you can't hit the entire upper body hard enough in a single workout?
Way too much bench and overhead press, thats a ticket to impingment city.