I did PPLPPLx on a bulk.
130 reps/week/muscle group (I compared this to a bunch of other routines and this seems typical)
Consumed 1 g protein/1 lb total bodyweight per day. (Mostly as whey)
For 5 months.
And I made zero gains at all (in amounted lifted, lean bodyweight, and physical appearance).
But I got a significant increase in bodyfat.
What do I need to reevaluate?
(For the record: 5'10". Started at ~150 lb. 25 years old)
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There no real time for recovery. If you're a beginner you should have made some gains. Diet down and see what you actually have under the fat.
Would have been a good programme if your on steroids though.
What are your lifts
How many calories are you eating per day
PPL only works if you eat enough and have a decent amount of strength before yo start it. Like at least 60kg ohp, 90kg bench, 120kg squat, 150kg deadlift.
What are your lifts?
How much were you sleeping?
Why were you doing a bodybuilding routine without the extra "supplements" that bodybuilders take?
Were you getting enough fat to support hormone levels?
How many Cal were you eating per day?
Do a beginner program, SS or SL. As a beginner I can guarantee that you are not adjusting the weights properly in your PPL. SS and SL are simple and work for beginners. Also 150lbs at 5'10 is pretty skinny. You could stand to gain about 30lbs
>Why were you doing a bodybuilding routine without the extra "supplements" that bodybuilders take?
What the fuck am I reading?
You genuinely think bodybuilders do PPL?
>There no real time for recovery. If you're a beginner you should have made some gains
I'm not that much of a beginner. I had been lifting for like 1-2 years before this, but non-seriously. I was half-assing it because I was mainly focusing on college and didn't care that much about fitness.
>Diet down and see what you actually have under the fat.
I have been for a little over two months now. It's been going fine, but it's pretty clear my bulk did very little.
>How many calories are you eating per day
It was around 2500-2800. I increased it in increments when I wasn't gaining on my lifts.
>Like at least 60kg ohp, 90kg bench, 120kg squat, 150kg deadlift.
Like for how many reps?
At least 5 reps
I don't think I'm really a beginner. This is just the first time I've taken it seriously.
Then yeah, actually. I have about those values for bench and squat. A little under for OHP.
I don't do deads (I'd rather not have this devolve into how I need to do deadlifts...)
>You genuinely think bodybuilders do PPL?
Yes.