PPL 6x per week

Why can't I do a PPL 6 day a week routine as a beginner? Why is it never recommended and instead people recommend 3x a week strength routines?

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  1. 2 weeks ago
    Anonymous

    You don't have the connective tissue durability to deal with that many isolations and condensed volume. Particularly on the shoulder girdle.
    You haven't exhausted the "noobie gains" phase yet either which does benefit from a frequency over 2, more rest and larger surpluses.
    You likely haven't built up the fatigue threshold yet to actually do it without getting something akin to overtraining syndrome the moment you deviate a hair in your sleep or diet.
    But by all means do and become trapped in the unaesthetic hell that is forever-lower-intermediate with unimpressive lifts and something always hurting.

    • 2 weeks ago
      Anonymous

      so wtf should i do?
      full body 3x a week? i feel like i could do more

      • 2 weeks ago
        Anonymous

        Nope fullbodies with a focus on strength/compounds is pretty much as ideal as it gets because it gives you so many points of comparison to follow an LP and ride that until it doesn't work anymore. If something is lagging throw in an accessory or two for that group but try to cap it at one or two accessories while you're following an LP. It's challenging enough you don't need anything digging into your recovery or inflating your gym times.

      • 2 weeks ago
        Anonymous

        just try it. in my experience you'll start developing tendonitis. just start low volume and be aware of your joints

  2. 2 weeks ago
    Anonymous

    Because most beginners are pathetically weak. It's not like you're missing out on some epic hypertrophy gains when you weigh 130 lbs.

  3. 2 weeks ago
    Anonymous

    dude just lift

  4. 2 weeks ago
    Anonymous

    Once I'd exited the fricking around phase I stuck to a PPL on alternate days followed by a two day rest. Each had an A and a B variant where the main compound switched. Like ... I'd flat bench on push day week 1, ohp on push day week 2. Each session had one main compound and 3 or 4 accessory lifts. Like with flat bench I'd do close grip bench. On overhead press day I'd do dips. When you know what you are doing you can always add additional sets / volume to a muscle group, but before that point I wouldn't. Also if you are training hard you won't really want to or need to. A big priority for me is to be able to get my work out done in 90 minutes or less. Once you pass intermediate a lift like bench can take up a lot of that time. Who gives a frick when you are starting out and working up to 40kg? Feel free to hit chest three times a week. After two or three years when you are benching 3 plates I'm glad I only bench every other week and that one lift takes up to an hour to complete.

  5. 2 weeks ago
    Anonymous

    It's a lot of volume, you accumulate quite a bit of fatigue if you keep pushing progression and it's a lot harder to increase your strength that way. You want to become good at the bread and butter exercises, the big compounds that build the most muscle, so you have a decent strength base and the right technique to move on to a less basic program if you wish. You "feel" like you could do a lot more but on a linear progression program for example you will hit you limits quickly. I started out with PPL myself, went on to an U/L and my gains were okay but once I went back to more basic strength routines I realized how much I left on the table and how much more progression I could have made.

  6. 2 weeks ago
    Anonymous

    It’s always hilarious how newbies think they can just fast track looking good by doing moronic shit like this. Fact of the matter is to actually look good, you need to start thinking in YEARS, but your probably going to quit this routine in a month.

  7. 2 weeks ago
    Anonymous

    I've been working out for 5 years and I get exhausted as frick with my current workout split that is upper/lower/rest/upper/lower/rest/rest
    Like I need to do the thursday and friday workouts with less volume as I literally don't recover for the mondays exercise =D

    And I don't even do that long exercises only 1hours per workout + 10-20minutes of cardio here and there

    I doubt you can just start doing 6 workouts in a week as a beginner

    • 2 weeks ago
      Anonymous

      Just because you're a pussy doesn't mean i am

      • 2 weeks ago
        Anonymous

        Look at this dude, obviously hasn't worked out ever.

        Hey I've tried to workout every single day for 2 hours and fricked myself up with that and had to take a month off the gym to recover =D

        You'll learn soon if you really think that would work as a beginner =D

        • 2 weeks ago
          Anonymous

          yeah, his 2-3pl8 bench for working sets and 3-4pl8 for squats is comparable to you sitting on the chest press machine spamming sets on your epic 6-day split

          Frick you both and stay out of my thread if you're going to be like that

          • 2 weeks ago
            Anonymous

            >ask question
            >receive answers from people much more experienced than you
            >NOOOO FRICK OFF
            zoomer moment

          • 2 weeks ago
            Anonymous

            Why are you larping as me (the actual OP)

            • 2 weeks ago
              Anonymous

              If you don't want to do x3 full body, you can do x4 a week upper/lower. Add in cardio on two off days and gratz you're now in the gym x6 a week

      • 2 weeks ago
        Anonymous

        yeah, his 2-3pl8 bench for working sets and 3-4pl8 for squats is comparable to you sitting on the chest press machine spamming sets on your epic 6-day split

  8. 2 weeks ago
    Anonymous

    I don't know what these buttholes are talking about. I started trying to do full body 3x/week and that was too much, 2/3 into workouts I was wasted. All PPL does is spread it out so it's EASIER. And you get more recovery time, so you can theoretically go harder in the gym.

    You don't have to do specific "tough" exercises because of your split.

  9. 2 weeks ago
    Anonymous

    Not only do you have to habituate the noob into having discipline and being consistent, as well as slowly into more work volume, it's also better to build as much base strength as possible so that the post-noobgains strength and size gains feedback loop would have a much higher starting point (also noobs will grow in size even if you do pure strength training so you don't have to worry about that front).
    I mean, it's not like it can't be done (think: 1 of the "big 6 lifts" as a main lift of the day, and then 3-4 accessories). However, for reasons I've stated, I'd still recommend doing a 3x per week strength program. If you're a noob, I recommend doing Phrak's Grey Skull or Alpha Novice (they are much more well-rounded than SS or SL).

    • 2 weeks ago
      Anonymous

      >Phrak's Grey Skull

      • 2 weeks ago
        Anonymous

        Yeah maybe you could do that workout for like month or so as a beginner and then advance to something more complete, looks too little volume if you ask me =D

        I did arnolds golden six with couple added isolations to it and got pretty good results and it was easy for a beginner to dish out for a year because I didn't want to overcomplicate it and saw people doing some meme workouts and going nowhere =D

      • 2 weeks ago
        Anonymous

        >barely started working out
        >is in a caloric deficit
        And...? Not the gotcha that you think it is. Or are you gonna move the goalpost to reducing fat/instantly getting a jacked physique?

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