This is my PPL that I've been using for this month after stalling. Is this good for hypertrophy development while still getting strength?
Push: 3x5 bench press
3x5 incline bench press
3x5 db press
3x5 shoulder db press
3x8-12 tri pushdowns
3x8-12 tricep extension
Pull: 3x5 deadlift
2x5+ pullup/chinup
3x5 seated rows
3x5 one arm rows
3x8-12 bb curls
3x8-12 hammer curls
Legs: 3x5 squat
3x8 press
3x8-12 extensions
PPLxPPL
Adding 2.2kg or 5lbs to bench, every first PPL of the week, and 4.5kg or 10lbs to deadlifts and squats every
first PPL as well.
Andrew Collins
Remove db press you already have bp. I'd recommend replacing it with shoulder hypertrophy work after your shoulder press.
Move your db rows to before your pull ups. If you're going to failure on pullups then you will be too fatigued to get the most out of the rows.
You have quad Isolation but no hamstring isolation on leg day throw in some hamstring curls.
Brody Collins
Also I found that PPLPPLx didn't leace enough time to recover and my lifts suffered because of this so I would recommend PPLx as it gives you the recovery needed to lift at full functionality.
Justin Phillips
Nice trips Don't want to write this shit down but I'm doing German 10x10 training R8 pls
Ethan Gray
I was thinking replacing the db press with extra shoulder work too. Good point on the rows too. And I've tried quad work but my legs are fucking dead by the time im done squatting so i though press and a few extensions was enough.
also PPLxPPLx cont
Benjamin Gonzalez
I have no personal experience but from what I've been told it's just not worth the abuse on your body
Leo Powell
If your legs are that dead maybe you should take a bit more time to rest (even 30s more) between sets and I also find that people don't rest between exercises as well.
For example if you're doing heavy squats, finish your last set and then run over to the leg press and try starting immediately, you're doing an extremely similar movement using the same muscles but you haven't rested at all
Andrew Green
Switch out extensions for Front Squats Or if your stabilizers can't take it, narrow your feet on the leg press. Also up your volume A LOT more on Leg press. You REALLY shouldn't go below 10 reps on leg press. 15 is generally a good range, 20 is better. But as you overload you need to push through and you'll fail to get those higher reps. But if you drop to single digits you are using too much weight m8. If you don't agree then Tom Platz is wrong about qiadricep development, as is Branch Warren, using the leg press.
Extensions are a cop out exercise and are a warm up if anything. Also why don't you train calves.
Throw rear deltoid flys in on at least one pull day. Your chest and shoulders will thank you.
Drop thhe DB press for a fly of some kind.
Nathaniel Rogers
Could someone rate mine? I'm an older noob, based this on GSLP. The Row/Pulldown alternates.
What's the reasoning with the high reps on the leg press
Julian Smith
Kind of a weird routine but it works pretty much everything I guess. In terms of additions I would recommend adding more tricep work
Jacob Ortiz
Thanks for the feedback. Would it be worth substituting a tricep isolation instead of the hammer curls on the B day?
Jordan Davis
Both Tom Platz and Branch Warren used steroids, that method may work for people on gear but doing that many reps on a natty will incur fatigue before overload so it's really not as effective.
Brody Brown
I wouldn't replace anything I would just add it to either the A day or both (both might be a little too much for proper recovery). To be honest if you're still really new to resistance training I would strongly recommend an established routine over making your own.
There are very small nuances that are added into many well known routines that often go unnoticed and so when people create their own routines they are usually not as effective.
Carson Fisher
I'm doing SS cuz I'm a 6'2" 145lbs skinny fat prick. I want abs so I'm adding some ab exercises but I'm uneducated.
Currently doing: 20x Leg lifts 2min Plank 20x Hip Thrusts (or whatever it's called lying down and hip thrusting)
My hips feel like shit, my posture is weak and I feel like I'm not reaching my potential. Any tips brahs?
Jaxson Roberts
Are you trying to say volume doesn't further muscular hypertrophy more than higher intensity? Seriously? Yes they were on Gear, but that doesn't throw volume out the window at all. Higher reps further stimulates the muscle than a higher weight at lower reps. The latter is far more taxing on the CNS.
It isn't as effective as if OP was using gear but it's more effective for inducing hypertrophy than lower reps. Give me some science that proves otherwise
Asher Scott
It is more effective in furthering muscular hypertroohy (gains) where as going lower in reps is more taxing on the CNS. Assuming you are at a higher weight. But, I would say you want hypertrophy on leg press and those reps because
1) Leg Press is NOT your primary motion, squats are. You will tax your CNS more for thn you need to by training for lower reps/higher weight on a non-primary motion. Hence being dead on legs your next leg day. The muscular system can take added hypertrophy and stress much better than your CNS
2) Your Quadricep is one of the largest group of simultaneously functioning muscles in your body. Because they are so much bigger than say your tricep, or the deltoids, they would require (generally) more reps to pump up and induce hypertrophy.
Jacob Anderson
That's not what I'm saying, what I'm saying is that muscle growth is most easily done through overload, and both volume and intensity have their place in this. That being said, simply pumping out reps isn't the best way. I do agree he should increase the reps a bit, maybe to 3x8 or 3x10 if he really wants it up there, but 3x20 is just redundant.
Benjamin Morris
Have better self esteem. Realize you are being a faggot for training just to get abs. Bulk you retard. Abs will come later. Do SS. Add those core exercises if you REALLY want but realize that you aren't getting abs from doing abs exercises as much as having lower bodyfat. Which being a twig like you are I assume you have little to no muscular development and losing fat would be pretty fucking dangerous to your health.
This is coming from someone 1 inch shorter than you that started at the same exact weight. 2.75 years later I am 185 at 12% BF
Brayden Myers
20 was at the lighter weights and as he overloads he won't be able to get 20, but the idea is to push for that high #. A lot of new guys don't really understand how to push themselves enough. So I wanted OP to really push for those reps at the increasing intensities. The reality is he isn't going to get 20 every time. But god damnit he should fight tooth and nail to fight for those reps. Just a mind trick desu. He also needs to do more sets than 3 imo. More like 5-8
Landon Butler
Also fix your posture. That's extremely important. Your joints will thank you.
Elijah Campbell
If you wants him to learn to push himself then he can just go to failure on the last set of some isos it's kind of pointless wasting an exercise just to work on mental toughness.
Dominic Rodriguez
What does wanting abs have to do with my self esteem? I want to get stronger and not be a weak piece of shit but I also want to look good. If anything it's vanity, not self esteem.
Angel Rivera
In the end it's up to OP but I'm just saying that much volume will just fatigue your legs instead of getting overload, and while you might get a slightly better burn it's not the best bang for your buck. Either way do what you think is best OP.
B Pulls ups 5x10 Chin ups 5x10 Dips 5x10 Bent over shrugs 5x10 Barbell rows 5x5
C Cable rows 5x10 Face pulls 5x10 Tricep pull downs 5x10 Cable internal and external rotation 5x10 Lateral raise 5x10
xAxCxAB
pls r8
Jack Hughes
The problem right now is you're small but you're also skinnyfat. The quickest way to lookgood when skinny fat is actually to cut and then clean bulk, but you are already at such a low weight that you would be a literal twig if you cut right now. So I would recommend that you first stop SS for now and gain some good clean weight. You will still be skinny fat at this point but that's alright. Now you begin to cut while doing SS, and once you've finished your cut, cruise on a clean bulk and you'll 1) be stronger and 2) look better
Daniel Sullivan
What the hell
Gabriel Ortiz
Yeah it's all over the place. I have injuries that prevent me from doing a lot of shit. Feel free to critique/shit talk more. Any advice is appreciated
Brody White
Why shouldn't I lift while doing this?
Elijah Smith
Reconsider everything, including your life.
Where's legs? You're planning on exercising 1/2 of your body?
