Did reddit beat Veeky Forums at building a good beginner program for aesthetics?
>no retarded amount of lower body volume >still doing compounds at low reps >AMRAP sets for fun >just one, but effective, supersetting >people will start commenting on your size soon enough
If they are retarded, how did they beat us? This is great for the beginner-intermediate that just wants to look good. Instead, we suggest starting strength or greyskull lp.
Liam Allen
>ppl
Ryder Taylor
>program for aesthetics >good
Lucas Green
Way too many lateral raises. Like, why?
Also, switching between deadlifting and rowing doesn't make much sense. Why not keep deadlifts on legs and do another row type on pull?
Hudson Watson
>Doing PPL as a beginner natty
Lmfao. Hitting muscle groups twice a week is retarded as a beginner. You can train way more
Ethan King
yeah they should alternate DL and Romanian DL on leg days and add in chin ups or pull ups on pull days.
Angel James
PHUL is a better routine anyway for intermediates
Jacob Gray
>AMRAP at beginner or untrained
yeah all 3 of those pushups are really helping
AMRAP is for muscular endurance stop
Brody Stewart
Too bad they will still look worse
John Murphy
The "author" said that lateral deltoids responds well to very big volumes, also lateral raises are not exercises where you can go heavy so you may as well go super high reps. Since it's supersetting with the whole triceps routine it's not like it's gonna take a shitload of time.
About the deadlift/rowing debate, I agree. I kinda like the proposal.
you can train full body 3x a week, but you will not look decent at the end of your linear progression. With this, you will be weaker but look better. It's all about priorities
pplpplx is probably the best way to train for size as a natural.
not everybody wants to compete in powerlifting contests. at each its own
Adrian Wood
I really like the idea behind PHUL and PHAT. But as you say, that's more for mid-intermediates.
AMRAP is for faster progressing in case you started from a weight which is too light. it's also good for building that good awareness of fatigue in the beginner. you are GOING TO fail, no matter what. but you can control and experience it.
I don't think so, this routine will provide better size gains. It's kind of logical too, since the more time spent in the gym (provided the guy is eating and not doing retarded things)
Daniel Bell
AMRAP isn't totally bad
>You can train full body 3x a week but you will not look decent at the end
What the fuck makes you say that, retard?
You certainly will be stronger and bigger than some guy doing 20 different exercises a week with baby weights. It's retarded.
The Point of beginner training is building a base. You need to get strong in general and learn to use your muscles to move weight. Doing 6 exercises for chest with 10lb dumbbells wont get you anywhere ever
Juan Jenkins
>What the fuck makes you say that, retard?
Because hypertrophy responds to volume, and this routine have way more weekly volume.
James Sanchez
I actually just ended this program after about nine months of lifting it does actually show a beginner the importance of linear progression and compound lifting. I went from 145lbs to 165 with all of my lifts essentially doubling even though I know that it was majorly just noob gainz. Only complaint with this PPL program is that it really didn't train arms as much as I'd like and I think that it should add more volume as you progess.
Parker Williams
There's not only sarcoplasmic hypertrophy, you know
Also getting strong will help you with hypertrophy later. A good base will aide you strongly in whatever you do.
Angel Jenkins
And to add to this one of my good buddies started SS right around the same time that I started PPL and I've gained a lot more in comparison to him (we eat the exact same food too)
Elijah Watson
Nice.
Any previous lifting experience prior to this one? Ever trained for pure strength like SS / SL / GreyskullLP? What about the mirror, do you look drastically better?
Also man, I don't know, there are already 32 sets of arms in a week. Doing more than this feels crazy. Your arms should have blown up anyway in 9 months of this.
Bentley Reyes
I don't know if you guys are retarded or not but I'm pretty sure it's literally 120% impossible to have a small chest if you go from benching half a plate to 3 plates with the same form.
Or to have small lats if you go from barely doing 1 chin up to doing sets of 10 with a plate added.
Or to have small traps if you deadlift 6 plates.
On the other hand, it's definitely possible to be small if you do 9 sets of pulldowns and end up only doubling your strength in 3 years.
Cooper Collins
>There's not only sarcoplasmic hypertrophy, you know
I don't know man, to this day the scientists doesn't seem too convinced on the sarcoplasmic/myofibrillar separation. Some swear for it, some swear against it.
I agree that a strength base can be useful, but I think the concept is way too stretched here. That said, this routine still train 6 compounds a week for strength.
Brody Torres
It's not stretched.
It's just logical for a complete beginner.
Anthony Watson
I agree with you but I prefer bodybuilding style of training to strength training. I know I would be stronger if I followed a full body strength training routine, but I just don't enjoy it. Would rather do one heavy compound exercise followed by isolations 6x per week so that's what I do. Might not be optimal but at least I enjoy it enough that I show up every day and train hard.
Juan Lee
>AMRAP sets for fun You're a fucking retard.
Dylan Thomas
it will work but there is no need to train 5-6 days per week as a beginner. You are just wasting time at that point.
Isaiah Diaz
>I don't know if you guys are retarded or not but I'm pretty sure it's literally 120% impossible to have a small chest if you go from benching half a plate to 3 plates with the same form.
I understand your point but I believe you took an awful example. The chest doesn't seem to respond that well by just barbell bench, even if very heavy. DB work is almost mandatory, and cables have their place too.
About the pullups, this routine does include them.
A lot of studies to this day have clarified the role of volume in creating hypertrophy: it's crucial. This doesn't mean you shouldn't do your thing of course, or that you will have no effects whatsoever. But if somebody steps in the gym with the only idea in mind of getting bigger, he should eat and train for a fuckton of volume.
Angel Smith
Apart from some P.E. class in high school I was a skelly for most of my life. I'm moving towards more strength related periodization programs now because I'm pretty happy with my current physique (maybe gain 5-10lbs?) but I found with the arm workouts that yes you do them very commonly but after your workout they never really burned like your chest/back/legs would. I'd highly recommend the PPL program for a beginner just because it goes through all the basic lifts that a newbie in the gym should learn while giving them the exact results that they want.
Grayson Gomez
>Up to 120 reps of lateral raises per push workout
Zachary Rodriguez
Depends on how you do bench. You have to arch hard but instead of cutting ROM by lowering the bar to the bottom of your chest you lower the bar as high as you comfortably can without spreading your elbows too far out. Either that or just do decline bench at a very slight decline, but I haven't found a decline I like yet.
If you enjoy it that's great man. For most people, the light weights are just annoying and it's easy to move the weight up too fast and end up tired and in pain even if your form is good.
Jace Phillips
Wait, this is a beginner program?
Holy shit what
Evan Williams
you are a fucking dyel spouting broscience
Just because it worked somewhat does NOT MEAN IT WAS OPTIMAL! understand that? You are just a sample size of one. There are people out there that have seen 100s of beginners grow and the majority have the consensus that a fullbody strength based routine is the best way for beginners to go for the first 6 months or so.
Stop misleading newbies with your shit. Show us your body and lifts
Chase Young
Cut facepulls and make the cable rows wide grip. Otherwise it's good.
Colton Allen
>With this, you will be weaker but look better. It's all about priorities Yeah bro, just like all those horrid looking natties running shit dumbbell dominant accessory routines at your local 24 hour gym. They all look great don't they? Train like your on gear except don't do gear, fucking brilliant.
Cameron Ramirez
No bro, my anecdotal evidence on an anonymous message board is total the rule
Camden Carter
The man is just doing its thing, you really shouldn't take this (or any other argument) about fitness this seriously.
Somebody could contest your point with the picture of zach. sure, he was training OPTIMALLY for strength. but did he optimally train for size? for looks? Zach is competing now, which makes sense after the only strength training. but the guy here will never compete, he wants other things in life. spending months and months squatting and deadlifting wasn't just the right thing for him.
Jack Long
Just stop. The program is good. It's higher frequency lower intensity and the volume is split up.
It's not some crazy 10 exercise per day roider program, it's just a lazy beginner program for lazy beginners. Exercises like arm work and lat raises aren't even counted in 3 day programs but most people do them anyway.
David Smith
why's that? right now facepulls have a lot of credit for pre-hab rotator cuff exercise, do you think otherwise?
Are you implying that barbells are mandatory to look good? I don't suggest this by any means, but you could look fucking jacked just by machines only man. Barbells have no magical powers, the people plagued by fuckingarounditis would never achieve something even with barbell training for the rest of their lives.
Jackson Martinez
>The only way to do ss is to become a fatass like Zack
Don't you understand that you aren't suppose to bulk beyond 15%?
Jose Sullivan
I never said that you have to get fat when I said doing a strength orientated program for 6 months is best. >he wants other things in life sure do some sub-optimal beginner routine for your first year I don't give a fuck but don't try and convince others that they should too.
>lazy beginner program for lazy beginners 6 days a week. 1-1.5 hours a day doesn't sound very lazy to me.
Angel Martin
What about this one then?
Colton Fisher
A program for aesthetics iscalled a diet plan, you fucking botched abortion.
Logan Lee
This one feels totally shit to me. 3 amrap twice a week?
Eli Phillips
Every overhead press variation is a rotator cuff exercise. It's one of the reasons why good old rip likes it so much and doesn't include much rowing. Wide grip rows work rotator cuffs anyway. The difference is they build more mass than facepulls and target the exact same muscles.
Normal rows have a lot of overlap with pulldowns, makes no sense to do rows right after pulldowns, might as well do a variation that has a separate, equally important goal of building trap and upper back mass, rather than putting unnecessary stress on the lats and then having to do facepulls to make up for the reduced upper back focus.
If it takes you 1.5 hours to do that you're really resting for too long.
5 exercises, 3 of which are light 1-2 minute rest work.
Push day: 20 minute main movement, 3 minute rests 10 minutes secondary movement, 2 minute rests or so. 10 minutes incline press, 90 second rests 10 minutes each superset with generous 90 second rests.
Not even an hour.
Bentley Smith
Sorry to have upset you but seeing as I have tried the program first hand for a long time I thought I would be capable to telling my experience with PPL I guess that I am a dyel spouting broscience. I started in January and took July and August off because I was volunteering at a special needs camp (maybe you go there?) My lifts went from Bench: 75lbs to 185lbs Squat: 95lbs to 245lbs Diddly: 135lbs to 315lbs These are sets of five reps I don't know why you want a picture of my body but if you need more wank material I suggest using grindr or an app similar to that.
Henry Phillips
Eating nice will not get your muscle bigger without exercise
Isaiah Price
>weak as fuck after a year >no body pic as expected.
I don't want a pic of your dyel body to wank over, just to confirm that 'lifting for aesthetics' is a meme for beginners
Isaiah Harris
Pretty stupid shit. Also everyday is bench day apparently. I'm sorry but if you can't even manage every other day, and have to do axbxcxx shit, that's just sad. I feel like I've seen better takes on ppl on bodybuilding.com. overall ppl is a fairly decent program for beginner-intermediate though. I wouldn't say they "beat us", at the end of the day we're all faggots in the gym, Veeky Forums or reddit.
Gavin Howard
Yeah but all you have to do is lift at that point. SS, Doggcrapp, PPL 6day, full body all day 3 day. You just lift or, ideally, play a sport for actual well rounded training. Unless you're trying to leave humanity behind but then why would you stay natty?
Lincoln Clark
fine then. Lets see your fat ass
Gabriel Ross
I don't understand why you are so angry but really it was six months of real lifting and I'm happy with my progress perhaps you'd like to share your program and 'body shots' so we can all learn from your god-tier aesthetics.
William Hughes
I never understood the supersetting thing, I do it but it limits me to many less reps because my arms are pretty tired by that point.
Easton Morales
...
Dylan Sanders
Thread's about getting aesthetic, which i assume just means "nice looking and/or attractive; pleasing to the eye". You don't need big muscles to be aesthetic. Just lean and fit i.e. neither fatty nor skelly. Maybe we define "aesthetic" differently?
Cameron Edwards
How much do you weigh?
Henry Nelson
>gives advice on how to look aesthetic AFTER ONLY 6 MONTHS WORKING OUT WOW >doesn't give pic
Its just annoying how many faggots that are out there that give confident advice yet don't know anything. 'aesthetics' is largely due to body fat anyway.
here is me, bigger, stronger and more aesthetic than you after a year
Parker Lopez
>EIGHTEEN different exercises >beginner program
Owen Walker
Literally everyone has seen your face.
Bigger, stronger, more aesthetic and also posts on Veeky Forums for hours on end. Sorry buddy, his strength progress is actually quite good if those stats are real.
kek
Gabriel Russell
Compare r/bodybuildings mirin mondays to our cbts and you will change your opinion
R/fitness is garbage though
John Carter
What routine?
Lucas Martinez
>posts on Veeky Forums for hours on end oops
SL into my own push pull now doing canditos 6 week strength program
Dominic Williams
actually we have very similar looks I'm surprised it's taken you so long to look like that really I'll see about getting a body shot of my own I don't normally take pictures in the mirror its a bit narcissistic.
Anthony Hill
Sorry buddy, his strength progress is actually quite good if those stats are real. Thanks a lot! Yes they are I don't really know how to prove them but I guess I can swear on my dog because I fckn love that pupper
Cooper White
>can't green text >buddy >pupper >ppl
>reddit
Andrew Wilson
kek not the guy you're talking too but >training for aesthetics >taking pictures is narcissistic
something doesn't add up
Liam Lee
All you motherfucker bash every program. Is this a gimmick to discourage new lifters? And apparently training for aesthetic is shunned when in reality its the main reason the majority of people start lifting.
Wyatt Cox
>If they are retarded >dead lifting on pull yup they are retarded
there's nothing to prove supersetting has anything beneficial AMRAP are a great way to not progress, I did them for over a year >people will start commenting on your size soon enough wow just like every other meme workout claims
Christian Scott
PPL is not beginner fuckwad, doesn't matter how many reps you do if you bench sub 1pl8 once a week
Kayden Kelly
there's nothing wrong with training for aesthetics but a complete beginner doing a brosplit or a 6 day PPL is not optimal. That's all we are saying
Nathaniel Cook
Been doing this program for about 6 months now, and it's really all about how hard you're willing to go and how rigorous your diet is. I lean bulked and upped my deadlift exponentially. Arms get really juicy if you hit them hard and keep pushing the progressions.
Angel Myers
are you kidding man? >well below 2 plate bench >little over 2 plate squat >lmao 3 plate deadlift
For working out 6 times a week for a year? I'd want my time and money back kek
Carter Bennett
The program is alternating. It says ABC but is really ABA and you aren't supposed to bench everyday. You do bench on Monday then ohp Wednesday then bench Friday while the next week is ohp Monday and so on. It's the same as SS or SL.
Brayden Price
Those are 5rms.
That's easily a 3.5pl8 deadlift, 280 squat and 210ish bench.
Well into intermediate territory for anyone that isn't permabulking on SS at 20% bf. Those numbers plus lean after a year = great progress for anyone. If his form is good then he probably looks good.
Anthony Murphy
why? theres still compound lifts of bench, squat, ohp, deadlift, row, and pull-ups twice a week.
what is so wrong with that?
Jordan Ward
>program for aesthetics >beginner
>the same sentence
I don't get novices who go "I LIFT FOR AESTHETICS"
Do you really think that when you can lift heavy weight that you will look twinky and gross?
Beginners who do this stay beginners as they wonder why they don't have huge pecs after benching 135lbsx8 for a year.
Jonathan Green
because you won't make progress.
Are you on gear? No? Then train only a few times a week.
You don't need bicep curls when you do pull ups as a novice. You don't need lunges when you squat as a novice.
You don't need "I googled these exercises and they look cool" when you do compounds as a novice.
You're so weak and skinny that just doing squats or bench makes your squat and bench go up.
High volume is only meant for advanced lifters because just doing a squat won't make them squat more.
Chase Reed
>he probably looks good. he still hasn't shown a pic of his aesthetic body. It doesn't really matter if he does because what this guy said is what I'm talking about
because beginners grow on anything. That's why its called 'noob gains' because you can still grow no matter what the fuck you're doing. you will make gains on a PPL or a split but it proabably isn't optmal. Eric helms can explain it better than I can
>Beginners do best training their bodies frequently because they aren’t yet able to do so much damage that they require a lot of recovery. They also grow quickly and their physiques are ready to put on size. Research has shown that muscle recovers and is ready to be trained again in 24-48 hours, that only one or two sets is needed for beginners to grow maximally and that beginners don’t have the capacity yet to truly put themselves in a recovery hole. So, what makes the most sense is a full body split for a beginner, a setup that is low on volume per session, and is done three times per week on either a M/W/F setup or a T/Th/Sa setup.
tldr you are wasting time on your 6 day ppl as a beginner
Nolan White
>either a M/W/F setup or a T/Th/Sa setup. oh fuck, I'm going Su/T/Th am I missing out on gains?
Leo Brown
>beginners do best training their bodies frequently
>SS Bench 3 times per 14 days, 9 sets >Le reddit PPL Bench 4 times per 14 days, 16 sets
Henry Torres
talking to you fags is a waste of time. Just carry on doing your splits and spending 10 hours a week at the gym for minimal gains at 1.5 plate bench / 2 plate squat after one year and spin your wheels for another.
Adam Perry
Fuck yea dude you're fucked you will never hit 1/2/3/4 like that and you already wasted all your noob gains
Easton Rivera
I actually did hypertrophy meme workout for a year and was weak shit afterwards, switched to SL and I say it's superior, it was just a joke bro fug
Liam Ross
I do 5/3/1, I'm just making fun of your flawed logic.
Adrian Jenkins
>all these dogshit unbalanced routines still being memed full force four years later Read practical programming Full body AxAxAxA will serve you to 1/2/3/4 and beyond if you don't do memetines like everything in this thread
Thomas Rivera
So when to transition from Stronglifts to PPL intermediate routine?
I am 130 lbs 6'0" and my goal weight is 190lbs or so.
Should I just keep going till 1/2/3/4?
Ethan Allen
when your lifts are intermediate, see symmetricstrength
Liam Wright
Look for aesthetics though. I don't really wanna strength train after I build a base.
Colton Sanders
>Veeky Forums is more than one person
Gasp!
Ryder Barnes
sorry man I got triggered by people trying to mislead newbies.
>SL or SS Press/bench 9-15 sets a week (mainly 5 reps) >reddit meme routine 11 sets per week (with mainly 8-12 reps)
>one of these routines is 6 days per week and the other is 3.
you don't have to. But your strength should still be increasing gradually as you are gaining size as a natty. Lyle macdonalds generic bulking routine, canditos 6 week or PHUL are good options
I'm a novice., this routine is the one that actually gets me to go to the gym. I never stayed motivated on SS
Jason Rodriguez
could be much better but not the worst thing ever. Check out candito's linear program for strength and hypertrophy. its kinda similar but much better
Mason James
Post body or shut the fuck up
Nolan Nguyen
This is fine if you keep going and progressing
Angel Miller
Sorry this was meant for
David Flores
This program is perfect for boring people to death
Benjamin Diaz
SS bored me to death
Jordan Powell
Nah I'm good. By all means keep hitting arms and chest 70% more than your legs while managing to have almost no push to pull balance though, I'm sure it's gonna turn out great.
Nathaniel Evans
>he wants other things in life So uhhh just cut?
Noah Allen
Oh. Okay, sorry. I guess I couldn't into reading. To be fair though they laid it out like shit.
Adam Cook
So why does this routine do 5x5 Bench/OHP one day and 3x8-12 bench/OHP the other?
pic unrelated
Robert Mitchell
What about blahas program? Im a beginner and im thinking about doing ICF