Hey, Veeky Forums. Former skinnyfat here. I've spent nearly 8 months doing a variation Reg Park's 5x5 with extra accessories. I've made great strength and aesthetic gains, but I feel like I need more.
My current program looks something like A B A B A B
A: Back Squats 5×5 Slow Wide-Grip Pull-Ups 5×5 Dips or Bench Press 5×5 Barbell Curls 3×8 + drop sets Wrist Roller (x)-failure Core work
B: Front Squats 5×5 Rows 5×5 "The Press" 5×5 Deadlifts 3×5 Wrist Roller (x)-failure Core work
I like my current program, so are there any PPL programs with similar lifts? I feel like a PPLPPLx would allow me to break out of the "beginner" stage.
Pull - Chins 3X8 Db row 3X10 Lat pulls 3X8-12 Row variation 3X8-12 Face pulls - 3-4X15-20
Legs and abs Squat 3X8 Stiff deads 3X8 Calves 3-4X8-12 Ab work
Kayden Rogers
PPL is a huge fucking meme. If you're not on gear you're better off doing a fullbody not a split.
>But I got gains!
So did the kid doing push-ups every day.
Camden Gutierrez
What? You're training all body parts twice a week which science says is ideal. If I didn't do powerlifting and strongman and I was some normalfaggot just trying to look good id do a ppl
Jeremiah James
>You're training all body parts twice a week which science says is ideal citation needed
Wyatt Johnson
What science, where? Here is a study showing protein synthesis slowing after 36 hours.
Squats 3x8 Squats(-20lbs) 3x8 Front squats 3x8 Stiff lef deads 3x8 Calva 4x20 Abs work
Would actually match the upperbody volume.
I prefer to workout 5dayd a week personally and make one day a push/pull combo day.
Robert Myers
Not that guy but thats pretty common knowledge.. Doesnt mean you are fully recovered after 36 hours. You need to improve performance in the gym otherwise youll be over-reaching and taking 1 step forward 1 step back
Jaxon Collins
Neet
Ayden Murphy
Typical dyel who has been lifting for less than 2 months and now thinks he can give advice lel. Full body is only ideal for novices. When you need more volume to cause a sufficient stimulus (ie you're not novice anymore) full body routines become less efficient than common splits like U/L because it would require too much volume in any given day Source : I've actually been lifting. >inb4 "j-just work harder!"
Try Candito linear program with the strength/hypertrophy variation, and put the lifts that you like in the slots that you can choose. It's a 4day program though but you can adapt it to be a 3day program by alternating the 3rd day of the week be alternatively C or D
Aiden Price
I've been using this one for a while. Pre good
Ryder James
>source : my ass
ok bud btw you're quoting 2 different persons
Isaac Miller
Your leg workout is also atrocious
Grayson Robinson
>you cannot infer knowledge from experience even if science doesn't contradict your conclusion Ok lad.
Jace Martin
No you don't, just do a fucking PP until you're out of the "beginner" stage
Nicholas Butler
look if i get roasted then i get roasted, this is a fitness board though and just asking some brehs. ive browsed for nearly a month, and is 'the press' just the OHP or is it something else?
