How often should one change the routine?

When it stops working/as rarely as possible.

that's a very limited program. no wonder you're not seeing a lot of growth.

What does your week look like? Are you going 5/6 days a week?

You should change things up a little bit (i.e. not drastically) every 6 or so weeks unless you're still getting results from what you're doing.

I should mention. I'm pretty fat, but I'm in the 3/4/5 club for bench/squat/dead, low-carb, usually only eat from 2am-6am and workout in a fasted state anywhere between haven't eat 12-18 hours before my workout. My numbers would probably be better with a more spread out diet and some carbs, but I always end up way over my calories if I do it any other way. The eternal struggle of a recovering fatfuck.

You should really learn how to eat first.

I just do complementary exercises once every couple of workouts, so front squats instead of lowbar, rack pulls instead of diddly etc. Some variety is nice and it can help tremendously with your main lifts.

Not OP, just a PPL advocate who believes strongly in the routine.

PPL is fucking dogshit.

Much like SS, that's because people misunderstand it and fuck it up.

>PPL
>very little progress
yeah well that's the point of PPL

No, it actually objectively is dogshit. Too much daily volume, not actually getting any work done on your umpteenth set of an exercise for any given body part. High frequency training is the way to go.

OP here.

i started seriously lifting about a year ago with SS and Reg Park's 3x5. For the past half year i've been doing PPLPPLx

PULL
deadlift 1x5 / barbell row 5x5
pullups 3x10
pulley machine row
3x10
face pulls 5x15
all kinds of curls x infinity

PUSH
bench 3x5
ohp 3x5
incline db bench 3x10
db lateral raise 3x15
triceps presses x infinity

LEGS
squat 3x5
front squat 3x10
romanian deadlift 3x10
machine leg curl 3x10
calf raise 5x10

i've seen strength gains with this plan and my chest, back and legs grew, but arms still look dyel.
can you guys please rate my routine and suggest improvements, or a better workout routine to do instead of PPL. thanks

u know... you could do pullups suppaseted with barbell rows. I like doing them suppaseted with deadlifts.

like 1x2 deadlift 1x20 pullups
1x4 deadlift 1x15 pullups
1x6 deadlift 1x12 pullups
1x8 deadlift 1x10 pullups
1x10 deadlift 1x8 pullups
1x10 deadlift 1x5 pullups

Just add suppaset man. The fucking key to squeez those last gains from your routine till u change it (one month maybe?)

I disagree but I also agree. I think any program that hits all planes of motion twice a week based around barbell compounds and good accessory motions should give decent gains.

That said, higher frequency is holy fuck way better.

so you do 6 sets of deadlift? damn that's a lot of volume, i usually just do one or two heavy sets

change often enough that you don't get bored

other than that it doesn't matter what you do