unsustainability of PPL

I made the mistake of starting out on PPL and am only now seeing how fricking unsustainable being in the gym 5-6 times a week for years on end really is. What is a good substitute?
Don't get me wrong, I have made good progress on PPL, and generally like engaging most muscle groups twice a week but there must be a more suitable alternative for non-gymcels.

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  1. 1 month ago
    Anonymous

    Full body 3 times a week, or include more compounds to reduce time in the gym. Supplementing a little calisthenics has reduced my time in the gym by a good amount and I’m still progressing at the same rate, if not faster.

    • 1 month ago
      Anonymous

      >Full body 3 times a week,
      I don't really wanna do legs more than once a week
      also, how many compounds do I need to do for full body on a given day?
      my current PPL has some calisthenics + compounds as well (pull-up, OHP, Bench, Rows, Squat)

      • 1 month ago
        Anonymous

        It's what you need.
        The usual outline goes 3 sets of 2 lifts for each group but you can realistically split them any which way for a group.
        6 sets push
        -more tricept dominant
        -more chest dominant
        6 sets pull
        -more bicep and forearm dominant
        -more lat dominant
        6 sets legs
        -quad dominant compound
        -hamstring dominant or hip hinge compound
        2-3 sets for abs
        2-3 sets for delts
        2-3 sets of accessories for areas you want to put mass the most

        • 1 month ago
          Anonymous

          This shit will take you at least an hour and a half.

          • 1 month ago
            Anonymous

            It takes about an hour if you're quick with set ups and don't over rest trying to meme yourself with straight sets.
            Sets on most lifts are 45-50 seconds with good tempo and not using abysmal high rep range.
            So 0.75*24set (18 minutes)
            Rest should be about 90 seconds for upper body and accessories 1.5*18 (27 minutes)
            Rest for lower body needs to be about 2-3 minutes so 2*6 (12 minutes)
            So you're looking at 57 minutes on the low end if you throw your set up for next exercise into the rest of your last set on the one you just did and the equipment is avaliable. Could compress down another ~10 minutes by supersetting accessories. Could compress it even farther by picking upper body compounds you can do in agonist pairs and super setting lateral raises after leg work. You can really optimize this to fit in 30-45 minutes if you do the leg stuff first but you will be drenched and have to pick a time you won't have trouble with set up.

      • 1 month ago
        Anonymous

        >>Full body 3 times a week,
        >I don't really wanna do legs more than once a week
        then full body 3 times per week is even better

        • 1 month ago
          Anonymous

          that doesn't make any sense

          • 1 month ago
            Anonymous

            upper body 3 times per week with a little legs in each session

      • 1 month ago
        Anonymous

        >don't really wanna do legs more than once a week
        N g m i

  2. 1 month ago
    Anonymous

    combine push legs with push torso, pull legs with pull torso, and separate shoulder and arm days.

    • 1 month ago
      Anonymous

      >combine push legs with push torso
      I already kind of do since I'm doing abs and lower back on leg days
      >pull legs with pull torso
      elaborate on this, please. most pulling movements involve the torso and back in some way
      >separate shoulder and arm days.
      this I don't understand. OHP + bench + flies + dips + lat raises are a good combo.Regardless of how I performed on any of these excersizes, I can always take my biceps and forearms to failure afterwards.

      • 1 month ago
        Anonymous

        i ran something like this for a while
        chest/quads
        >incline bench 4x 6-8
        >dips 4x 8-12
        >cable flyes 4x 10-15
        >leg press 4x 6-8
        >calves 4x 12-20
        back/hams
        >pullups 2x amrap
        >wide grip pull down 2x 6-8
        >neutral pull down 2x 6-8
        >wide grip pull cable pullover 2x 8-12
        >neutral grip cable pullover 2x 8-12
        >supported 1 arm row or seated cable row 2x 8-12
        >RDL or back extension 3x 8-12
        >leg curl 2x 8-12
        >glute kickbacks 3x 10-15
        arms
        >standing barbell or ez bar curl 3x 8-12
        >vbar tricep pressdown 4x 8-12
        >seated hammer curl 3x 8-12
        >seated french press 3x 8-12
        >close grip spider curl 3x 10-15
        shoulders
        >smith machine seated ohp 3x 6-8
        >upright row 3x 8-12
        >reverse pec flye machine 4x 8-12
        >incline shoulder raise 3x 10-15
        >facepull 3x 8-12
        >db or cable lateral raise 4x 12-20

        usually ran this as chest, arms, shoulders, back, arms, shoulders with core every other day.
        >OHP + bench + flies + dips + lat raises are a good combo
        no wonder you're tired
        >I can always take my biceps and forearms to failure afterwards
        so what? you'll get more higher quality reps with more weight if you have days for lighter isolations.

        • 1 month ago
          Anonymous

          No thanks. I'd rather go for an upper/lower split. Doing chest + legs on the same day sounds moronic

          • 1 month ago
            Anonymous

            ok pantyboy

        • 1 month ago
          Anonymous

          The most DYEL routine I've ever read.

  3. 1 month ago
    Anonymous

    What's a good 3 day push/pull for 3 days routine? And can i really body build like that?

  4. 1 month ago
    Anonymous

    I do
    Push/Pull/arms+abs/Push/legs/x/x

  5. 1 month ago
    Anonymous

    I do an upper/lower with cardio days. works well for me.

  6. 1 month ago
    Anonymous

    upper lower is king of all splits

  7. 1 month ago
    Anonymous

    Are you fricking moronic? Do upper/lower or full body then. What was the point of making this thread?

  8. 1 month ago
    Anonymous

    The image you posted literally advertises to include a 3 day template. If you like PPL but don't want to work out 6 days a week then just do PPL with more rest days so you only work out 3 days a week.

  9. 1 month ago
    Anonymous

    Just add in more rest days as needed. Your body doesn't care what a calendar week is, frequency with high effort is a relative thing.

    • 1 month ago
      Anonymous

      >have the best shoulder and chest workout of my life
      >as i leave the gym by body says "simmer down buddy, you know wednesday is for legs, right?" and withdraws all gains made
      it's over

  10. 1 month ago
    Anonymous

    FBW 2 times a week, high intensity, one set per exercise, go easy on deadlifts, best replace squats with something else, bc they're not worth it for most people
    leaves you enough for some cardio or other supporting activity
    lifting too often and too much is a meme

  11. 1 month ago
    Anonymous

    morons can only count in weeks. there are more than just 2 options p/p/l once per week or twice per week. you dont always have to train on the same days, you can spread it out so you average out 1,5x full body per week with a p/p/l routine.

    • 1 month ago
      Anonymous

      >you can spread it out so you average out 1,5x full body per week with a p/p/l routine.
      I have given this a try with a rest day between push & pull but my best results are on consecutive days

      • 1 month ago
        Anonymous

        tbh as a normie non fraud doing a little bit of weight lifting as a hobby it wont really matter whetever you do p/p/l once a week or twice per week. people usually pace them selfs doing it twice a week because they wont have the cns recovery to pull it of consistantly. I rather do p/p/l once a week and go full moron on intensity and volume with additional days that I can use for cardio.

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