Leddit PPL

Is it a good novice routine?
And what's up with the amount of curls? 16 sets of curls a week seems excessive

  1. 3 months ago
    Anonymous

    I blew up when I did it after doing minimalist strength routines.

    Also that bicep volume really isn't that high. Don't fall the "just do a couple of sets of biceps curls once a week, compounds are enough bro" meme.

    • 3 months ago
      Anonymous

      Got progress pics to share? Not OP, but I'm running Fierce 5, but doing it 4 days a week. Only 4 sets of direct bicep and tricep work every week with that routine, but also doing some Grease the Groove chins and pullups every day.

    • 3 months ago
      Anonymous

      >I blew up when I did it
      Anyone that says this is bullshitting

    • 3 months ago
      Anonymous

      Got progress pics to share? Not OP, but I'm running Fierce 5, but doing it 4 days a week. Only 4 sets of direct bicep and tricep work every week with that routine, but also doing some Grease the Groove chins and pullups every day.

      Not that anon but I did strong lifts starting with just the bar for 4 months then switched to this exact ppl for another 4 months and these were my results.
      >inb4 I've seen this before
      Don't care, I post this image all the time to show losers like this

      >I blew up when I did it
      Anyone that says this is bullshitting

      That it is, in fact, possible

      • 3 months ago
        Anonymous

        But then from 3 to 5 days a week

        • 3 months ago
          Anonymous

          You can still do a ppl 3 days a week, it would just take a bit longer to see the same results

      • 3 months ago
        Anonymous

        So these 2 photos are 8 months apart?
        Also can I do the reddit ppl but MWF only?

        • 3 months ago
          Anonymous

          Yes 8 months, and yes, read the post above you lol

      • 3 months ago
        Anonymous

        Did you eat at a caloric surplus? Well I guess you must have since you look heavier.

        • 3 months ago
          Anonymous

          Lots of protein, averaged about 700kcal surplus.

  2. 3 months ago
    Anonymous

    Also, to add, why so many lat raises?

  3. 3 months ago
    Anonymous

    >Volume on standing rows is way too low.
    >Pulldowns are not at all acceptable replacements for Pullups/Chinups, and are only an accessory to them. Do jumping chins with Negatives.
    >should do T-bar rows instead of cable/chest supported rows
    >tricep pushdowns/tri-extends instead of skullcrushers and Tricep kick-backs
    >just spam lat raises bro XDDD
    This is a pretty shit PPL all things considered.
    But to answer your actual question, you should do 3x8-12 curls, not 4x, and then it's fine.

    • 3 months ago
      Anonymous

      Oh, and do 3x6-8 Standing EZ-bar curls for Strength instead of the bro-curls on one of those days. Throw in some protonated curls for forearms.

    • 3 months ago
      Anonymous

      Can I replace rows on the deadlift day? Deadlifts hurt my back

      • 3 months ago
        Anonymous

        If deadlifts hurt your back you're doing them wrong or too heavy. Ask someone to give you critique. Doing deadlifts will make things less likely to hurt your back in the long-term.

    • 3 months ago
      Anonymous

      I think that a 4x per week UL program is easier for a beginner to maintain program compliance. I did a PPL split as a beginner and wasted my time because I skipped workouts or showed up in the morning with no energy. Furthermore, you don't need to optimize for everything all at once.

      My lower back wouldn't be able to handle the deadlifting + RDL + squats 2x per week + extra BB rows + substituting chest supported for t-bar + weighted vertical pulls. I'd make zero lower body progress doing what you're suggesting. Plus I really like chest supported rows, lol.

  4. 3 months ago
    Anonymous

    too many exercises

    • 3 months ago
      Anonymous

      Go away Rippetoe

      • 3 months ago
        Anonymous

        >t. powershitter

        Nah, he's right. I'm all for exercise diversity, so switch them up every 2 months. But progressive overload is the key to hypertrophy, and that's hard when you're doing a bajillion exercises per workout. Most people aren't tracking every rep for every set of the 15 exercise circuit they're running. They do track whether they hit their 3x8 or 5x5. Pick one curl, one tricep exercise, one hip hinge, one knee extension, one press, and one vertical and horizontal pull. Tran it and focus on improving, then switch if you think you need variety.

        • 3 months ago
          Anonymous

          Just track the reps on the compounds and do AMRAP for the isolations (automatic progressive overload)

    • 3 months ago
      Anonymous

      >t. powershitter

  5. 3 months ago
    Anonymous

    I'm doing Reddit PPL currently and tracking my macros everyday.

    I'll post a progress pic after six months.

  6. 3 months ago
    Anonymous

    No point to a novice training 6 days a week. Better to start at three, then go to 4 when you can handle more volume, then 5, and so on.
    Jumping right into 6x/week is moronic. As is telling beginners who don't even know what a neutral spine looks like to do barbell rows.

  7. 3 months ago
    Anonymous

    >5 days a week
    >novice
    Fuck off.

    Anything more than 3 days is completely unnecessary for a novice and only sets them up for failure once the initial motivation wears off.

    3 good hard days of basic compounds plus whatever accessories they're most keen on for fun for at least 4-6 months.

    • 3 months ago
      Anonymous

      Maybe if you're a weak minded gay 5 days is too much

    • 3 months ago
      Anonymous

      Depends on the novice. I've only been lifting for 6 months (disregarding fucking around in the gym as a teenager) and find it much easier to stick to detailed, frequent plans because I am autistic.

  8. 3 months ago
    Anonymous

    10-20 sets is often recommended for hypertrophy
    whether or not you need that much depends on the individual

  9. 3 months ago
    Anonymous

    >bench AND ohp same day
    >both horizontal and verical pulls
    if you think 4 sets is a lot start with 3 and add set later if you need it

  10. 3 months ago
    Anonymous

    >16 sets of curls a week seems excessive
    Why? It's a small muscle that recovers quick

    • 3 months ago
      Anonymous

      >Checked
      Yeah you could do a 4x12 of curls everyday if you wanted to imo

      • 3 months ago
        Anonymous

        Honestly I agree, if your performance isn't affected the muscle is recovered.
        Some muscles you can just hit everyday. I think lats are one, pullups imo can be done daily at least for me if I work out my lats in the morning at night they already feel 100%

  11. 3 months ago
    Anonymous

    a fit thread with decent information in it?

  12. 3 months ago
    Anonymous

    The ideal program for a beginner would be SS because it involves learning how to do the basic lifts with good form. It also sets a good example for how to structure a workout regimen over a 12 - 16 week period. In doing so, it emphasizes the importance of "periodization" and using your "1RM" to figure out how much you should be lifting on a given day. However, since most people in the gym aren't aspiring to be champion powerlifters, and instead may want to pursue bodybuilding or play a sport, SS can only take them so far before they need something different.

    There are a lot of good programs for intermediates, but it depends on what you are trying to achieve.
    > Powerlifting programs help you build strength and can be adjusted for two / three workouts per week.
    > Upper / Lower splits are great for people who play sports and only want to lift twice per week.
    > Five-Day splits are great for bodybuilders who are trying to fix asymmetrical body development.
    > PPL is flexible and customizable, which gives people a lot of ways to fuck up something simple.

    1/3

  13. 3 months ago
    Anonymous

    PPL can be structured in a lot of different ways, but this particular program is disorganized. Shit like this makes PPL look like a meme format. There are a few structural problems with how this particular program is planned out.

    > If you're going hard on each day, then a five-day program isn't going to be beginner-friendly. There's a reason why SS was a three-day program, and even advanced powerlifters rarely exceed three days of strenuous lifting.
    > Five day programs are usually done with "bro-splits" because they are useful for resolving weakness and uneven development. PPL relies on compound lifts, which create uneven development if used entirely on their own.
    > Aside from Deadlifts, which almost always go last, the compound lifts should be the first thing you do when you start the day. Instead, they are scattered throughout the day without any consistency.

    Speaking of Deadlifts, whoever made this program must love doing deadlifts. Unfortunately, they can leave you sore when you still have more fucking shit to do at the gym.
    > For this reason, Deadlifts should be done at the end of a workout instead of the beginning of a workout.
    > It would be nice to have a rest day after a day involving deadlifts, but they swapped Push and Pull days.
    > Deadlifts really could have gone at the end of Leg day, but they skipped out on Saturday's Leg session.

    This means we can't do Deadlifts on Friday or Saturday. This is why you don't swap Push and Pull days while doing this schedule. If you're concerned about the back exercises overlapping with the compound leg exercises (which also rely on the back muscles) then you can stick to isolation exercises on leg day. However, you could also try not to fuck up a program which was designed with advanced lifters in mind (who can take five - six days of abuse in the gym). There's a good chance that someone who can recover quickly and work out six days per week is on some really good SARMs / Steroids / Prohormones.

    2/3

  14. 3 months ago
    Anonymous

    Am I still a beginner if I'm picking up lifting again after a couple years? I've played around with SS more than enough already

    • 3 months ago
      Anonymous

      If you want to pursue an intermediate program, and you have already played around with SS, maybe it might be more fruitful to pursue other options. Keep in mind that five-day splits are best suited for ironing out uneven body development (ex. not having biceps because you're doing Squat / Bench / Deadlift / Olympic Lifting 90% of the time).

      PPL is all over the place because so many people manage to fuck this up. My post above isn't an entirely comprehensive setup, but it does manage not to use the same muscle group as the primary muscle consecutively (except on Leg Day because it's nearly impossible to avoid this issue). You can play around with the schedule, but keep in mind that picrel is the meme version of PPL.

  15. 3 months ago
    Anonymous

    PPL can be really similar to a five-day split if you structure it properly (as opposed to repeating the exact same workouts twice per week). Let's create a good schedule for an advanced lifter. Someone who is an intermediate / not on PEDs can simply reduce the sets on a few of the harder exercises. For what it's worth, the program I'm listing out is flexible; you can play around with the rep ranges and the number of sets. Here is a rough schedule which fixes all of the random supersets, deadlifts on the wrong days, swapping the days around, redundant Bicep curls, back exercises conflicting with leg exercises. We can also throw around wrist curls and calf raises provided we have enough time to recover before we use them in a strenuous manner.

    Monday: Push (Heavy Compound Lifts)
    > Barbell Bench Press 4 x 10
    > Seated Shoulder Press 4 x 10
    > Dumbbell Incline Press 4 x 10
    > Seated Shrugs Machine 3 x 8
    > Seated Dips Machine 3 x 8
    > Standing Calf Raises 3 x 8

    Tuesday: Pull (Light Compound + Isolation)
    > Seated Cable Rows 4 x 10
    > Seated Lat Pulldown 4 x 10
    > Preacher Barbell Curl 4 x 10
    > Chest Supported Rows 3 x 12
    > One-Arm Dumbbell Rows 3 x 12
    > Seated Concentration Curls 3 x 12
    > Assisted / Weighted Pull-Ups 3 x 20
    > EZ-Bar Preacher Wrist Curls 3 x 20

    Wednesday: Legs
    > Back Squat 5 x 10
    > Leg Press Machine 5 x 10
    > Dumbbell Lunges 4 x 10
    > Dumbbell Squats 4 x 10
    > Prone Leg Curl Machine 4 x 10
    > Seated Leg Extension 4 x 10
    > Abdominal Crunches 3 x 20

    Thursday: Push (Light Compound + Isolation)
    > Barbell Bench Press 4 x 10
    > Shoulder Press Machine 4 x 10
    > Dumbbell Incline Flies 4 x 12
    > D.B. Tricep Kickbacks 4 x 10
    > D.B. Lateral Raises 4 x 10
    > EZ Bar Skullcrushers 3 x 12
    > D.B. Shoulder Shrugs 3 x 12
    > Assisted / Weighted Dips 3 x 20

    Friday: Pull (Heavy Compound Lifts)
    > Seated Cable Rows 4 x 12
    > Seated Lat Pulldown 4 x 12
    > Standing Barbell Row 4 x 12
    > Standing Barbell Curl 3 x 12
    > Standard Rack Pulls 2 x 5
    > Standard Deadlifts 1 x 5

    3/3

    • 3 months ago
      Anonymous

      can you type out that intermediate version look chief I don't get it

    • 3 months ago
      Anonymous

      do I really need to do leg press if I'm already squatting?

      I find the leg press spooky and my gym only has one and there's always someone there

      • 3 months ago
        Anonymous

        Depends on the individual but not really. It just adds more volume for your legs.
        Ipersonally prefer hack squats over leg press.

  16. 3 months ago
    Anonymous

    hammer curls target brachialis, bicep curls target biceps

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