How does this look for a beginner routine? PP to be done 2x a week. I'm 6' 150 gonna be doing 5000 calories a day
PULL Deadlifts 1x5+/Barbell rows 4x5, 1x5+ (alternate, so if you did deadlifts on Monday, you would do rows on Thursday, and so on) 3x8-12 Pulldowns OR Pullups OR chinups 3x8-12 seated cable rows OR chest supported rows 5x15-20 face pulls 4x8-12 hammer curls 4x8-12 dumbbell curls PUSH 4x5+ bench press/4x5+ overhead press (alternate in the same fashion as the rows and deadlifts) 3x8-12 overhead press/3x8-12 bench press (do the opposite movement: if you bench pressed first, overhead press here) 3x8-12 incline dumbbell press 3x8-12 triceps pushdowns SS 3x15-20 lateral raises 3x8-12 overhead triceps extensions SS 3x15-20 lateral raises
Jeremiah Gutierrez
Read the sticky.
Noah Adams
I did, I don't like any of those routines not enough hypertrophy I dont care about getting strong.
Daniel Anderson
bump
Jacob Walker
Leg day?
Brayden Perry
mistake
Ryder Robinson
>>> lol good luck
Jayden Hughes
My legs are big enough already
Dylan Wood
Hypertrophy vs strength is a myth, based off of multiple studies done on the subject. This should be added in the sticky as a big ass disclaimer because people never seem to get it.
You get hypertrophy AND strength at all rep ranges. The only difference is that you get stronger at that typical rep range, so if you do 3x5 you get strong at 3x5, if you do 3x12 you get strong at 3x12.
The strength vs hypertrophy ranges comes from the misconception that it's the ranges that causes a different result, but it's really what's more convenient. It's much easier to get in solid, quality volume at higher rep ranges than lower, and it's much easier to get quality intensity work at lower ranges.
Nathaniel Thomas
dude i dont care abou all that shit i just wanna get RIPPED lol
Parker King
Also exercise selection, your program, your fitness levels all affect your rep ranges.
Accessories are done in the higher rep ranges because single-joint exercises become very dangerous at higher weights, since it's basically impossible to do them with strict form very heavy and low reps.
Compounds, because of their very nature, works in all rep ranges because it's easier to maintain form at maximum weight, but can also be used for volume work just as well.
Any intelligent program takes these factors into account.
Ryan Baker
yo can u just judge my program tell me wht i can change it if its good? I go PPRPPR
David Price
then I don't think you should be posting here nigga
Jacob Powell
>not enough hypertrophy
you have literally no idea what you're talking about, you even say you're a begginer and then you start talking like you know jack shit about training.
your routine is shit and you're a retard who doesn't listen to people who actually know what they're taking about.
just go to the gym and do whatever, you wont make it anyways
Landon Phillips
it's all fucking garbage
you'll get better results from drinking bleach
Ian Gomez
Shut the fuck up pussy, if someone wants to get ripped that's their right. Not everybody wants to be Rippetoad's freakazoid experimento.
Charles Hall
You just copied the PPL off of reddit and removed the leg days. It's a shitty routine.
You'll never make it you don't want to learn.
Logan Miller
Do it to learn proper form then. Give it at least 3 months then switch
Joshua Baker
I already know man I used to work out and shit but after 2 years im considered a "Beginner" my bench is still at 170 and OHP at nearly 100lbs so i want a fucking no bullshit routine to help put my muscle back on, ive been here since the days of zyzz and tinytrip you little nigger dont try to tell me what to do
Noah Morgan
this is your body on "Rippetoad's freakazoid experimento"
once again, you don't know what you're talking about
Jaxon Thomas
>starting with 5k calories enjoy being fat as fuck.
a complete beginner should always start with beginner routine and warm up muscles with weights and stretches. also cardio during 1 up to 3 months.
Ayden Ramirez
>my bench is still at 170 and OHP at nearly 100lbs
LMFAO THIS IS B8
you're a little fucking twink, i could probably snap you in half
Parker Perry
LMAO still looks like a little boy would pummel EZ np lmao gg no wonder u went for strength because ur BITCH ASS looks weak LMAO
Jose Stewart
>bullshiting this much
if you work something more you will place more energy in it.
Camden Cook
what the fuck are you even saying?
Jose Allen
if you're gonna eat like rippetoe you might as well lift like rippetoe
Jayden Walker
...
Michael Lewis
finally, a level of shitposting beyond shitposting.