Hey Veeky Forumsbros. Is doing PPL-PPL-Rest routine possible for natties who want volume? Im thinking about it but not sure if i'll get enough recovery. I've been lifting for about 5 month right now, doing SL and my current lifts are: Squat: 100kg Diddly: 120kg Bench: 80kg kg Pullups: 8 pullups w/ 10kg weight My squat/didly arent that good cause i spent a bit of time stretching my hips/lower back so i took a break. I wanna try doing PPL-PPL-R/week routine but questioning the recovery i can achieve. My lifts been stalling a bit so i am only really expecting week to week increments in lifts, and maybe adding extra auxilary lifts will help my weak points? Anyway here's the routine:
PULL: >Deadlift 1x5/Bent over Barbell Rows 5x5 (swap each pull workout) - Increase by 2.5 each workout >Weighted Pullups: 1x10,1x8,1x6 >Chest supported rows: 3x8 >Weighted Chins: 3x12 >Face Pulls: 5x20 >Hammer Curls: 3x12
PUSH: >Barbel Bench/Overhead Press 5x5 (swap each push workout, longer rests) - Increase by 2.5 Each workout >Overhead Press/Barbell Bench 3x12 (swap each workout) >Dumbell Press 3x12 >Incline Dumbell Press: 3x12 >SkullCrushes+Lateral Shoulder Raise: 3x12+3x12 Superset
TLDR: Wanna do 6 day PPL with this routine, possible as natty or not.
P.S I thought of doing PHAT but it is designed as non linear so i'll do it later in my weightlifting career
Andrew Robinson
does it HAVETO be a 7 day split? just go PPLx it's great and you get enough rest PPLPPLx will leave you feeling like shit if you're natty and especially if you just got off SL. even PPxLx can be rough for beginners.
Robert Peterson
Just accessing my options at this point. I could go for just repeat PPL with a rest day between each one, that sound like a good idea actually.Just wanted something with more volume but still progress, and not do a bro split.
Hudson Jackson
Sorry, did you mean PPLxPPLxPPLx ?
Henry Gomez
no I meant PPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLxPPLx
Jackson Murphy
Edgy, i like it Thanks bois
Julian Price
>Squat: 100kg >Diddly: 120kg >Bench: 80kg kg A-after 5 months?
I am never gonna make it.
Jason Hall
when I was in a comparable situation and switched to PPL I started with PPxLx then after a few months just stopped scheduling rest days and only took them when I felt like I needed them. in practice it turned to PPLx. my workouts were a little longer than yours though.
you can try starting with PPLx but if it feels like you need more rest PPxLx is fine too or just doing PPLx with additional rest days whenever the body needs it. it's not cheating if you legitimately feel like rest is what you need.
Jaxon Roberts
The weekly volume for PPL is unironically lower than either a 3 or 4 day full body routine.
Ryan Green
too much volume. You might progress at first but after 6-8 weeks you start noticing gains slow down because your body cant recover anymore (also due to muscle adaption but thats a different story)
