Name a flaw

Name a flaw

  1. 4 months ago
    Anonymous

    no weekly injection of test/tren at 1g minimum

  2. 4 months ago
    Anonymous

    Metallica is a shit band and you should have a nice day

  3. 4 months ago
    Anonymous

    This is either going to end up being too heavy to recover from or too light to cause improvement

  4. 4 months ago
    Anonymous

    >Name a flaw
    It's not conjugate

  5. 4 months ago
    Anonymous

    boring.

    • 4 months ago
      Anonymous

      I agree and this is why I add more DL, pullovers and lat work into the program despite it not calling for it. It's fun.

  6. 4 months ago
    Anonymous

    Barbell rows are a garbage. Chest supported or inverted rows are far superior. Also:
    >supersets
    >no direct neck work

    • 4 months ago
      Anonymous

      I replaced them with Pendlay Rows, are they better?

    • 4 months ago
      Anonymous

      >Barbell rows are a garbage
      post body

      • 4 months ago
        Anonymous

        Hey is not totally wrong. Bb rows can be excellent but they are trash is the capacity that a lot of people just are unwilling to do them right making them trash for particular people. If you give them the option to cheat them they instinctively will making them useless for those people.

        • 4 months ago
          Anonymous

          The number one problem with BB rows in PPLPPLx (or some variation thereof) is lower back exhaustion. You're already doing deadlifts / RDLs / Squats 3x per week, it's too much.

    • 4 months ago
      Anonymous

      >Barbell rows are a garbage.
      Post body NOW

    • 4 months ago
      Anonymous

      >barbell rows are garbage
      >prefers meme supported rows for baby birds with baby backs
      You have a shit back guaranteed

  7. 4 months ago
    Anonymous

    >Pull
    Barbell rows are a shit back exercise. There is tiny weekly lat volume here. And doing 8 sets of curls back to back is retarded.
    >Push
    Bench Press, OHP and Incline Press on the same day? If you can do all of these on the same day, you're not pushing anywhere stimulative at all. Also, 6 sets of laterals back to back? Jesus. Just go for a full body split and split the volume up like a normal human being or at least go for more rear delt volume if delts are that important to you.
    >Legs
    Squats, Deadlifts, Leg Press at the same say IS POSSIBLE, but maybe if you have the next 2 days off. Otherwise your central nervous system will be fried after 2-4 weeks.

    It's not a terrible program but I feel like this was made by someone that understands theoretical volume necessities but has never lifted once in their lifetime.

    • 4 months ago
      Anonymous

      >Barbell rows are a shit back exercise
      How?
      >Bench Press, OHP and Incline Press on the same day?
      Nothing wrong with that

      • 4 months ago
        Anonymous

        >rows
        A horizontal barbell row implies your torso is parallel to the floor. I have yet to see anyone row this way. And even if you did, the exercise's limiting factors would most likely still be your posterior chain muscles, making it a terrible choice for a back builder. There's a good reason most people that like this exercise are either DYELs or PED users that can get great results from anything.
        >3 presses
        With all due respect, a press, especially a barbell press, is a pretty fatiguing exercise. There's a reason lots of people, especially advanced lifters, stop their progress on other lifts to focus on them for a while. Take AlphaDestiny's road to 405 for example. I have yet to see a lifter that trained 2 heavy compound pushes close to failure that had enough energy and motivation to go for a third one. If you don't believe me, try foing to failure on a set of OHPs at the start of a training week after a rest day and compare that to a doing your OHPs mid week at the end of a push day.

        • 4 months ago
          Anonymous

          What ppl would you recommend then?

          • 4 months ago
            Anonymous

            None to be perfectly honest, maybe if you're taking in a rest day after every third day tho, so the week day doesn't matter. All of you would grow so much more in the long term with proper rest. Anyway, as for some recommendations I'd make about PPL, I guess Jeff Nippard's program showcase on YT wasn't that bad.

        • 4 months ago
          Anonymous

          Can you list a couple of better back exercises to do, besides deadlifts, which I already do?

          • 4 months ago
            Anonymous

            I'm sorry to tell you this man, but deadlifts aren't a back exercise. Squat University and other content creators already made explanatory videos if you don't believe me. The driving force in the deadlift is hip extension which is handles by the posterior chain, meaning your hamstrings, glutes and spinal erectors. Your spinal erectors count as your back, but they aren't visible from the outside :/

            Back training consists of mainly horizontal and vertical pulls. Vertical pulls are, unless you go for a wide grip, lat dominant and woll give your back a more wide appearance, while horizontals will work more of your upper back, which we usually attribute to back thickness.

            H. Pulls
            >Dumbbell Rows
            >Cable Rows, medium grip, you can pull these either to your lower belly or your chest
            >chest supported rows
            >Inverted Rows

            V. Pulls
            >Medium grip pullups
            >Medium grip pulldowns
            >Chinups
            >High to Low Row machine
            >Single arm kneeling cable rows

            Do these and I promise your back will grow. Picrel is me after a year of consistently training back.

            I agree with you. I think this split works for me for now and I'm happy with the accessory work it includes, and the intensity. I think at about the year mark as you mentioned I'll probably just start really focusing on DLs and OHP, as they're my favorite lifts.

            A powerlifter in the making, huh?

            • 4 months ago
              Anonymous

              >A powerlifter in the making, huh?
              I wouldn't say that necessarily, lifting heavy object off ground and above head is just really fun.
              I'm also the anon asking for back exercises and I appreciate the knowledge you've dropped, I've saved all this and I'm gonna put it into practice at the gym tomorrow.

              • 4 months ago
                Anonymous

                Awh, no issue bro. Have fun! Also, the cable rows I mentioned should probably be done with a grip that is at least wide enough to be outside of your rib cage.

                They do. The adductors are very strong hip extensors when the hip is flexed. They contribute a lot in squats as well.

                Yeah but still, just from a biomechanical standpoint, your legs really don't move that far away and back together during a conventional deadlift yk

              • 4 months ago
                Anonymous

                When the hip is flexed, the adductors provide (a ton of) hip extension, not just adduction. The legs don't have to be far apart and they don't have to come together. The adductors provide similar or greater hip extension than the glutes and hamstrings combined in the squat.

            • 4 months ago
              Anonymous

              Do you deadlift? You don't have any spinal erectors. Perhaps this is why you think they 'aren't visible from the outside.'

              • 4 months ago
                Anonymous

                Turned out I'm naturally good at deadlifting lmao. Pulled 150kg after like 1-2 months of training the lift. Stopped doing it coz I didn't like the movement and deadlifting with long femurs is pretty annoying to begin with. I do other direct posterior chain work tho, so my spinal erectors are still growing.

                When the hip is flexed, the adductors provide (a ton of) hip extension, not just adduction. The legs don't have to be far apart and they don't have to come together. The adductors provide similar or greater hip extension than the glutes and hamstrings combined in the squat.

                Interesting, will look into that

            • 4 months ago
              Anonymous

              Your back has a lot of development at the top, it’s clear your routine has managed to target a lot of the small muscles up there. Unfortunately your back looks small because you lack overall mass. You need to be deadlifting, or even better would be rack pulls. Those add a lot of mass to your back in a short amount of time, I hope this helps with your lagging areas anon

              • 4 months ago
                Anonymous

                Nah, they really don't. Those aren't back exercises man. Rack pulls might be good for upper traps but the ROM on them is tiny. I think what's mostly lagging is lower lat development and I'm already working on that. Thenks anyway tho man, I'm still incorporating posterior chain exercises so I'll see how thicker spinal erectors will work out 😀

                Too much fluff
                >6 sets of curls
                >6 sets of lateral raises
                >calf raises for a beginner
                And the barbell rows would be better replaced with Pendlays to teach explosiveness and to keep the low back out of the equation.
                Other than that it looks fine.

                Imo if your reps aren't dropping from set to set you aren't training hard enough.

                >rep drop = hard training
                Yesn't. You're right, but I take 3-5 minutes of rest between sets and that usually allows me to get the same amount of reps. What usually happens is that my proximity to failure gets closer tho. So I'll maybe do the first set with 2 reps in the tank, then one rep and then 0 reps in the tank with the last rep very slowly moving up and sometimes even failing at that. I tend to prefer using failure only before multiple days of not training or otherwise my CNS burns off and I don't make any progress at all.

            • 4 months ago
              Anonymous

              Back looks good to those saying add in snapcity deadlifts I guarantee he can get better isolation and growth from something like a GHB or back extension for lower back

      • 4 months ago
        Anonymous

        >Nothing wrong with that
        You didn't present an argument. He did. Try harder next time.
        Anyways obviously doing these on the same day is not giving them the attention they deserve. You will be too worn out to advance sufficiently in them.

    • 4 months ago
      Anonymous

      >you can do all of these on the same day, you're not pushing anywhere stimulative at all.
      I do reddit ppl and I kinda agree with this sentiment, although despite what you're saying, i go as hard as I can on bench, and I definitely feel like I can't add quite as much weight as I could on my OHP if I were fresh, but I'm still working till failure on both exercises, and I add weight to my bench and OHP every session. Last push day I benched 145lb 5x5 (last set amraap), did lat raises (not super set) and then came back and did OHP, and went to failure at 70lb on my OHP. I started at the bar a couple weeks ago.

      • 4 months ago
        Anonymous

        That's great anon. Beginners will progress like crazy with any split, but you'll burn out once you get to a certain point of progression. Once that happens, go a bit lower on volume, pick a few compounds you like and focus on perfecting technique on them and slowly get really strong at them and then add your isolation work. I'd personally recommend a Full Body Split or Upper Lower training, but you've still got at least a year of gains to make before that choice.

        • 4 months ago
          Anonymous

          I agree with you. I think this split works for me for now and I'm happy with the accessory work it includes, and the intensity. I think at about the year mark as you mentioned I'll probably just start really focusing on DLs and OHP, as they're my favorite lifts.

    • 4 months ago
      Anonymous

      >deadlift is hip extension which is handles by the posterior chain, meaning your hamstrings, glutes and spinal erectors.
      people always forget the adductors...

      • 4 months ago
        Anonymous

        If you're pulling sumo, that is. Adductors don't get hit that much from conventionals

        • 4 months ago
          Anonymous

          They do. The adductors are very strong hip extensors when the hip is flexed. They contribute a lot in squats as well.

      • 4 months ago
        Anonymous

        Oops, meant to reply to

        https://i.imgur.com/J29egGG.jpg

        I'm sorry to tell you this man, but deadlifts aren't a back exercise. Squat University and other content creators already made explanatory videos if you don't believe me. The driving force in the deadlift is hip extension which is handles by the posterior chain, meaning your hamstrings, glutes and spinal erectors. Your spinal erectors count as your back, but they aren't visible from the outside :/

        Back training consists of mainly horizontal and vertical pulls. Vertical pulls are, unless you go for a wide grip, lat dominant and woll give your back a more wide appearance, while horizontals will work more of your upper back, which we usually attribute to back thickness.

        H. Pulls
        >Dumbbell Rows
        >Cable Rows, medium grip, you can pull these either to your lower belly or your chest
        >chest supported rows
        >Inverted Rows

        V. Pulls
        >Medium grip pullups
        >Medium grip pulldowns
        >Chinups
        >High to Low Row machine
        >Single arm kneeling cable rows

        Do these and I promise your back will grow. Picrel is me after a year of consistently training back.

        [...]
        A powerlifter in the making, huh?

    • 4 months ago
      Anonymous

      >Bench Press, OHP and Incline Press on the same day?

      I thought this but it's fine once you get used to it. I'll probably drop one of them once they start getting heavy.

      • 4 months ago
        Anonymous

        Presses get super weak during a training session in my experience. 1-2 presses and my upper body in most cases can't produce enough force to get into my rep goal on the next press.

        Post body

        Already did that, it's

        https://i.imgur.com/J29egGG.jpg

        I'm sorry to tell you this man, but deadlifts aren't a back exercise. Squat University and other content creators already made explanatory videos if you don't believe me. The driving force in the deadlift is hip extension which is handles by the posterior chain, meaning your hamstrings, glutes and spinal erectors. Your spinal erectors count as your back, but they aren't visible from the outside :/

        Back training consists of mainly horizontal and vertical pulls. Vertical pulls are, unless you go for a wide grip, lat dominant and woll give your back a more wide appearance, while horizontals will work more of your upper back, which we usually attribute to back thickness.

        H. Pulls
        >Dumbbell Rows
        >Cable Rows, medium grip, you can pull these either to your lower belly or your chest
        >chest supported rows
        >Inverted Rows

        V. Pulls
        >Medium grip pullups
        >Medium grip pulldowns
        >Chinups
        >High to Low Row machine
        >Single arm kneeling cable rows

        Do these and I promise your back will grow. Picrel is me after a year of consistently training back.

        [...]
        A powerlifter in the making, huh?

        • 4 months ago
          Anonymous

          Too much fluff
          >6 sets of curls
          >6 sets of lateral raises
          >calf raises for a beginner
          And the barbell rows would be better replaced with Pendlays to teach explosiveness and to keep the low back out of the equation.
          Other than that it looks fine.

          Imo if your reps aren't dropping from set to set you aren't training hard enough.

          • 4 months ago
            Anonymous

            >pendlays
            >to keep the low back out of the equation
            if you want to row without low back you don't use a barbell

            • 4 months ago
              Anonymous

              Fair enough, but the bb row is there to reinforce hip hinging without the systemic load of DLing twice a week, not just to build back. Pendlays teach a newbie to hinge, brace, and explode all without having to support a weight for longer periods of time with their low back.

              >>6 sets of lateral raises
              It's the only lat work except for pull downs, and imo lat raises are the only exercise where I can actually feel my lats. I know I'm doing lat pulldowns with shit form but I can't wrap my mind around it and I don't have anyone to teach me.

              Lat raises are an isolation for shoulders. They're called that bc they hit the lateral head of the deltoild and they have nothing to do with the lats. Also the cable rows and bb rows hit lats, so its not just the pulldowns.
              And as for your pulldown form, try putting your thumb over the bar. Then pull from your elbows- imagine your hands are just hooks holding your elbows to the bar. You should feel it in your back that way.

              Nah, they really don't. Those aren't back exercises man. Rack pulls might be good for upper traps but the ROM on them is tiny. I think what's mostly lagging is lower lat development and I'm already working on that. Thenks anyway tho man, I'm still incorporating posterior chain exercises so I'll see how thicker spinal erectors will work out 😀
              [...]
              >rep drop = hard training
              Yesn't. You're right, but I take 3-5 minutes of rest between sets and that usually allows me to get the same amount of reps. What usually happens is that my proximity to failure gets closer tho. So I'll maybe do the first set with 2 reps in the tank, then one rep and then 0 reps in the tank with the last rep very slowly moving up and sometimes even failing at that. I tend to prefer using failure only before multiple days of not training or otherwise my CNS burns off and I don't make any progress at all.

              Thats another way to do it. I prefer to keep RIR constant but just drop the reps, maybe going all out in the last set. Also I find it helps to take every 7th week as a deload to manage fatigue. Do half your usual sets at -10% weights for the first days of the week then half the sets for half the weight the second. When you come back start a little lighter than where you left off and build back up.

          • 4 months ago
            Anonymous

            >>6 sets of lateral raises
            It's the only lat work except for pull downs, and imo lat raises are the only exercise where I can actually feel my lats. I know I'm doing lat pulldowns with shit form but I can't wrap my mind around it and I don't have anyone to teach me.

    • 4 months ago
      Anonymous

      Post body

  8. 4 months ago
    Anonymous

    Both push and pull workouts work your rotator cuff so having them right after each other is risking a rotator cuff injury by overworking it.

  9. 4 months ago
    Anonymous

    >Name a flaw
    Reddit

  10. 4 months ago
    Anonymous

    >name a flaw
    NO DIPS

  11. 4 months ago
    Anonymous

    Look it's fine. You could post any routine and people will shit on it. People consistently make good gains on this routine so I'm my books it's ok

  12. 4 months ago
    Anonymous

    >simultaneously too little volume on compounds and too much isolation work
    >plebbit
    what a fucking surprise

  13. 4 months ago
    Anonymous

    So what should I do instead of the three presses? I was thinking something like

    BB bench
    DB OHP
    Dips

    BB OHP
    DB incline
    Hammer strength chest press

    Or is that still too much?

  14. 4 months ago
    Anonymous

    Frequency too high for that volume unless you half ass your intensity. Muscles need time to grow, about 10-14 days, 4x12+ already produces enough hydrogen ions to mess with growth. 20x12+ done twice a week will provide good stimulus but kill growth on same subsequent workout.

    Bench press a shit for anything but newbies/powerlifters, db is much better, same for ohp.

    If this is a novice workout (judging by progression rates) it's just a waste of time and misses the purpose of novice routines which is to get proficient with main lifts, get decent motor unit recruitment and some growth.

    • 4 months ago
      Anonymous

      I'm making far better gains on this routine compared to when I did SS

      • 4 months ago
        Anonymous

        Muscle mass? Muscle size? Lifts numbers? If lift numbers, you were half assing ss. If mass/size, grats, you have pump. Or it might be actually good for people who don't go balls to the wall every set, which is also cool.

        • 4 months ago
          Anonymous

          Lifts are going up a similar amount, but I'm making way more upper body gains, my arms and shoulders especially.

          Also not squatting every workout is more fun.

          • 4 months ago
            Anonymous

            This, why do fucking retards keep promoting strength workouts for people primarily interested in muscle size?

  15. 4 months ago
    Anonymous

    >Name a flaw
    deadlifts on a back day, its a leg and glute exercise

    • 4 months ago
      Anonymous

      Do a set of chinups, next day do a set of deadlifts then a set of chinups, compare with previous day, realise you're wrong.

      • 4 months ago
        Anonymous

        >run a marathon
        >whoa chinups are harder
        running = back excercise
        dummy lol

        • 4 months ago
          Anonymous

          Lose weight if a set of deadlifts is as hard as a marathon for you

  16. 4 months ago
    Anonymous

    This is not a routine. Its a list of exercises. And the lack of variation and overbearing volume will surely run 99% of trainees into the ground. I guess if your goal is to fuck around, make no gains, and burn yourself out, then hell go for it!

    • 4 months ago
      Anonymous

      >This is not a routine. Its a list of exercises
      Isn't that What a routine is bro

      • 4 months ago
        Anonymous

        No. A routine has a method and logic behind it for its progression. This on the other hand is just a volume dump shat out on a reddit image.
        the only people doing this program or thinking this is a good program are DYELs who probably cant squat 3pl8 yet but want to "focus on muscle mass instead of strength" many such cases

        • 4 months ago
          Anonymous

          Why would someone who cares about getting big give a fuck whether they can squat 3 plates or not

          • 4 months ago
            Anonymous

            >Why would someone who cares about getting big ever do deadlifts

          • 4 months ago
            Anonymous

            You need strength for size. No way around it.
            No natty kid ever got big squatting 1 or 2 plates

            • 4 months ago
              Anonymous

              >No natty kid ever got big squatting 1 or 2 plates
              ? Yes they have

              • 4 months ago
                Anonymous

                Where?

              • 4 months ago
                Anonymous

                You can build bigger legs without having to squat 3 plates you retard. This is just common sense.

              • 4 months ago
                Anonymous

                If you only care about size then hack squats, leg press and pendulum squats are superior

          • 4 months ago
            Anonymous

            Just by you asking this, we can tell you're not big

        • 4 months ago
          Anonymous

          >method and logic
          Just increase the reps/weights when you can. When you're not progressing, do more sets if you feel great, or do less sets if you feel beat down.

          • 4 months ago
            Anonymous

            This tbh people put way to much thought into criticizing this routine in question, "barbell rows suck because people won't do them right"
            "It's shit because it's not doing this exercise that *i* like, it should be doing the one I prefer; you will make 0 gains."
            "There's too much volume, you won't be able to recover"
            "There's too little volume, you won't gain anything"
            All replies in the same thread lol.

            • 4 months ago
              Anonymous

              Too much curl volume not enough curl frequency.
              P(curl)PLP(curl)PL(curl)X is optimal. Your biceps recover fast.

              >method and logic
              Just increase the reps/weights when you can. When you're not progressing, do more sets if you feel great, or do less sets if you feel beat down.

              Suboptimal. You should have an outline for frequency / volume and then adjust based on recovery.

              • 4 months ago
                Anonymous

                >Too much curl volume not enough curl frequency.
                >P(curl)PLP(curl)PL(curl)X is optimal. Your biceps recover fast.
                The solution is just adding more curls if you believe this is a deficiency. Most routine apps will just let you add workouts to the program and they'll keep updating them, and otherwise you can just keep track if it in your head. I do leddit ppl and I also do nautilus pullovers and more deadlifts than the program requires because I like deadlifts, I'll do power cleans if I want cuz they're fun, but I also only do it 5 days a week. I go really hard at the gym every day, and I don't feel beaten down and worn out until the end of the week and feel fine after a weekend of rest. I think this is the correct way to do leddit ppl as a beginner tbh.

              • 4 months ago
                Anonymous

                >Suboptimal
                Diminishing returns. You'll get 90% of the results without complicating everything, increasing adherence.

  17. 4 months ago
    Anonymous

    Deadlifts on pull day. Stopped reading there

  18. 4 months ago
    Anonymous

    Back
    >Barbell Rows
    >Face-Pulls instead of Rear Delt Pec Deck
    >Too much curl volume / too low frequency
    >No Power Cleans
    Push
    >Too many pressing exercises
    >No dips (shit!)
    >No skullcrushers
    Legs
    >Only 3x sets of squat
    >Junk Leg Press / Leg Curl volume
    >No weighted hypers

    • 4 months ago
      Anonymous

      Leg press hits my quads way harder than squats

      • 4 months ago
        Anonymous

        Squat high-bar, allow knees to track forward, pause at bottom.

        Back
        >Barbell Rows
        >Face-Pulls instead of Rear Delt Pec Deck
        >Too much curl volume / too low frequency
        >No Power Cleans
        Push
        >Too many pressing exercises
        >No dips (shit!)
        >No skullcrushers
        Legs
        >Only 3x sets of squat
        >Junk Leg Press / Leg Curl volume
        >No weighted hypers

        Suggestions for improvement using PPL format.
        Push - Bench
        Pull - Power Cleans (otherwise light on lower back work, e.g. heavy on chins / chest supp rows)
        Legs - Squat
        Push - Bench
        Pull - Deadlift
        Rest - OHP + Cardio
        Legs - Squat / Power Clean
        OR...
        Pull - Deadlift
        Push - Bench
        Legs - Squat
        Pull - High Pulls
        Push - Bench
        Legs - Squat
        Rest - OHP + Cardio

  19. 4 months ago
    Anonymous

    >only 1 set of deadlift
    why

    • 4 months ago
      Anonymous
  20. 4 months ago
    Anonymous

    I don’t see any sandbags

  21. 4 months ago
    Anonymous

    Leg day is fine. Push/Pull day is too restrictive since I do OHP and bench press on a separate day.

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