I've been doing PPL for 5-6 days a week for a year now and the fatigue is killing me now. Started skipping workouts more. Feeling drained. Heart feels weak and "full". I bench 165lbs and squat 205lbs for reps. I'm too strong for this shit now. Should I switch to SS until I hit intermediate lifts?
Is there any point in going to the gym 6 days a week?
t. noobie who does a full body 3x/week (for roughly 8 months now)
Technically no
In practice, splitting up body parts means you can spend less time in the gym per session, but total time remains the same.
If you're fine with the length of your sessions you can keep doing full body.
in reality, you're never going to hit the same weekly volume per body part with a full body workout compared to some split
Never had PPL fatigue and I started it cold turkey from never lifting and maintained it for a year. You're a pussy.
>maintained it for a year
I've already hit the 1 year mark you illiterate Black person.
You're still in your newbie gains phase, ofc you haven't experienced fatigue yet.
You're over working yourself. Most good programs have 3 to 5 days of heavy lifting. 6 is almost never advisable unless the 6th day is light cardio or ab work.
lower days you train and have more intense workouts
What does intensity mean
I’m not an anime character
>wHat dO youU tHink iM soMe AniMe cHaraCter or SOmeThiNg dUde?
Bro, if your body tells you to take a break, you should do it. Take a week off, eat well, and you'll come back stronger. I guarantee it.
Do 3 on, 1 off, repeat. Pic related trained that way
>I bench 165lbs and squat 205lbs for reps.
>I'm too strong for this shit now.
no, you're not
fix diet or sleep, you're fricking it up somewhere
you should get some rest because your lifts are complete dogshit for consistently working on compounds for a year
What's good progress for 1 year?
depends how long youve been lifting. my first year i put 90 pounds on all of my compound lifts. dont worry about your shitty squat just worry about the progess youve made :p
I started from the bar a year ago. What's a good squat btw? What are your stats?
1234 5 reps each, bare minimum
>dyel alert
2/3/4/5 is the bare MINIMUM for 1 year lifting. Anything less is GENETIC TRASH and DYEL material
depends entirely on your starting point
you are supposed to deload in some fashion after x amount of weeks, not go straight doing the same shit for a year
My starting point was the bar.
If you legitimately reached close to failure benching the bar, then that is great progress.
Took me a few months to get to 2pl8+ for reps with high bar squats and 2pl8 for a single on bench, but I also started around 160lbs for a few reps on bench I think. Did calisthenics before lifting.
Look up on programming and what deload is, and why you need it in some fashion.
Thanks anon. Would appreciate some program recommendations though. Am I still a newbie? I just don't know where to look or what to do now. My progress clearly sucks so I feel lost.
Calisthenics only really works if you have the genes for them. The guy in the video clearly has them.
I do mostly PPLxPPLx now but I still feel like mush
>My progress clearly sucks
is your performance increasing? if yes then no it doesn't and you don't need to fix something that isn't broke, good progress is an increase within x set points of time, the absolute values don't matter
>bench 45lbs at x point, bench 135lbs at y point
this is good progress
>bench 225lbs at x point, bench 225lbs at y point
this is bad progress
You need to listen to Mentzer
This.
OP, you can either train hard or you can train long, you cannot do both. I lifted for 5 years doing 5-6 days a week, it wasn't until the past year where I started applying HIT principles and lifting 3x a week with shorter sessions when I saw significantly more gains. You will do yourself a favor doing this. Does not mean remain completely inactive on your off days btw.
>PPL 6x per week
>165 bench
>205 squat
kek these are the homosexuals spamming PPL on this board.
texas method/531 or upper lower
If you haven't deloaded, you need to do that. If your sleep and diet is in check, see a doctor and get some blood work done
Nice bait
Nah. SS is too minimal. Do Reg Park's beginner program three days/week. It's the SS routine but before Rippetoe removed essential exercises and reduced it to only twice a week.
>Workout A: (Full Body)
Back Squats 5×5
Chin-Ups or Pull-Ups 5×5
Dips or Bench Press 5×5
Barbell Curls 2×10
Wrist Work 2×10
Calves 2×15-20
>Workout B: (Full Body)
Front Squats 5×5
Rows 5×5
Standing Press 5×5
Deadlifts 3×5 (2 warm-up sets and 1 ‘stabilizer set’)
Wrist Work 2×10
Calves 2×15-20
>Training Schedule:
Week 1: A, B, A
Week 2: B, A, B
Week 3: A, B, etc.
deloading isn't a meme
deload bro.
When I was doing SL 5x5 for a long period of time I went from
>this is fun
>making gains
>this is hard
>my low back hurts
>I am dreading the workouts
>snap city
I don't know where you are in this timeline, but take some days off or deload.
6 days a week is a lot of working out.
When I come back from deloads I am stronger, happier, and more excited to train again.
Depends on your goals. For the sake of reaching higher 1RMs I switched from PPL to 531 until recently when I hit intermediate numbers. After I switched to an upper/lower gentleman split with hypertrophy in mind. As a reminder, the best split/lifts are the ones you'll do consistently
>PPL
Exact program? There are a lot of different programs that fall under PPL.
Reddit
Last time I "deloaded" and took a rest week I got weaker (sleep protein on point)
>calves
>wrists
>deadlifts
I don't do any of those
I want to look like picrel
If you don't provide program. No one can tell you what's wrong with it.
PPL reddit
based anon, fricking unironic redditors clogging up this board
why not do the thug workout then?
similar position to you, but I just got bored of ppl more so than "fatigued"
Started an arnold split recently which I'm really enjoying, The weekly volume borders on excessive imo but I'm going to be a NEET for most of this summer anyway so it's not like I have anything else to do all day.
>165 bench
>205 squat
you absolutely are not "too strong" for ppl lmao, but if you want a lower volume powersharting program for a change up, try stronglifts 5x5 or some shit, do not start SS.
What is your workout? You could be using too much volume. 205lbs for reps is scary low for a year of working out.
Have you also eat enough?
>205lbs for reps is scary low for a year of working out.
forgot to mention I didnt start squatting until a few months ago. oops
I've been lifting for 10 weeks and skwatted 275 5x5 yesterday.
try having a rest day in-between cycles so PPLx
even something like PPxLx would work just fine
fitness israelitetubers really memed bunch of people into thinking that you have to lift 6 fricking days a week to make gains
PPL 6 days a week is absolutely not sustainable as a natty over a long period of time
It's sustainable but it depends entirely on intensity, volume and lift selection.
If you're naturally inclined to go balls to the walls, many boiler plate PPL set-ups are too much and devolved into junk volume quickly. Remember that a lot of people don't intuitively understand that any working set means 1-3 reps shy of failure.
I don't run PPL, I think it's inferior to get hard locked into a mind set where you train legs with the same frequency as e.g delts and arms.
>I'm too strong for this shit now.
Definitely not true, but you should probably switch.
yeah I fell for this meme too. I think ppl is only pushed because of roidtrannies. for the natty lifter, 3-4 days is optimal. regular deloads are also essential to avoid burn out.
HOW THE FRICK HAVE YOU BEEN LIFTING FOR A YEAR AND DONT EVEN BENCH TWO PLATES? YOU ARE WEAK