Post your 1)PPL routine, 2)your time doing it and 3) your training level aka your lifts.
I do: Legs, Push, Pull. Legs 1 >Squat 5x5 >Romanian deadlift 3x8 >Single legged leg press 3x8 >Leg curls 3x8 Legs 2 >Squats 4x8 >Same as leg day 1 for the rest except calf raises 3x12 instead of leg curls
as you can see its pretty similar to the reddit beginner PPL but with some slight chances given that im not a novice but an intermediate. Lifts (all 5x5 except deadlift were its 3x5) >135/215/290/355
Thoughts? Post your own. And make no mistake PPL is optimal as fuck for both size and strength for nattys of any training level. Been doing PPL for 2 months an results have been amazing.
I change shit up quite often but been doing ppl since I started 1 year ago.
62.5/87.5/form cancer on squats atm so irrelevant/165 kg 5x5 for all except deadlift 7x3
Ryan Garcia
It's great. I've been running PPL for almost 2 years now. I started with the reddit/coolcicada one but 5x5 and 3x5 wasn't doing it for me. Also tried just 4x10 on compounds but strength went nowhere. 5/3/1 5x10 is a program on its own but I really like PPL's scheme. I've been told it's too much volume by several people but I haven't really had any signs of overtraining.
Benjamin Barnes
"The Countdown"--break it down, then put it back together. 5x5 Core lift (ramp up to 1 top set) 4x8 Assistance lift 3x10 Isolation Exercise 3x10 Isolation Exercise 3x10 Isolation Exercise >do the last 3 in a circuit if you want 2x15 Light lift similar to core lift
Example: 5x5 Squat 4x8 Front squat 3x10 Leg ext 3x10 Leg curl 3x10 Calf raise 2x15 leg press
It's awesome, I just know I will get sore AF if I go back to it after doing full-body barbell strength workouts the last few years
You could do the same with, say, bench, military, skullcrushers, pec flyes, front raises, (assisted) dips. Or barbell row, pullups, shrugs, curls, back flyes, T-bar row.
Fugg I get too sore for frequent squatting now anyway, I should bring back the brosplit
Angel Young
been doing days/nights 12 hour shifts and for a year I did PPL. Would wake up before work and train. it was really starting to interfere with work and vice versa. So I've decided to only gym on my days off because making sure I was at the gym almost everyday was causing more stress than it was relieving.
it's better than nothing but I basically do this
-Day one squat 5x10 bench variation 5x7 military press 3x6 shoulder isolation variation 4x10 dips triceps variation 3x12 flies 5x12
-Day 2 deadlift 4x5 pull ups 3x10 row variation 4x10 lat pull down 4x10 bicep variation 3x12 face pulls 3x12
cardio if I feel like it
open to suggestions
Jayden Cox
Literally came here to post this
Nicholas Long
That looks very nice, how much does 1 training session last?
Juan Morgan
Squats 5x10? Better go 5x5 ma dude
Grayson Perez
thoughts? not to sure where to add heavy shrugs in and if any 1 has any suitable exercises where i can work in more quad work as i currently have a groin injury so i cant squat/legpress.
Camden Torres
You cant squat because of groin injury but you can deadlift?
Daniel Ross
yes ive had this injury for about 2 months now, i couldnt squat or deadlift for a while, but now if i try to go past parallel on squats i do feel the injury
Adrian Evans
Guys setting a certain amount of pull ups as a goal on your back day and just doing them even if you have to do suboptimal sets gives you huge gains, really recommend this. Went from being able to do 3 pull ups to 12 in a month.
1) Week: p p l p p l x >Pull Deadlift 3x5 40 pull ups one arm row 4x10 face pulls 3x10 Bicep curls 4-6x10 >Push (alternate between heavy 5x5 and 3x10 OHP and Bench) Bench Press OHP Inclined bench press 3x10 Chest flies (cable or DB) 4x10 Lateral raises 4x10 Tricep extensions 4x10 >Legs Back Squats 5x5 Front Squat 3x10 Dumbbell lunges 3x10 Calf raises 4x10 Ab crunches 4x15
2) Been doing this pull up variation for a month, have been doing ppl for 6 months total.
3) Went from 40kg bench to repping 65kg. OHP went from 25kg to 50kg for reps. Deadlift went from 70kg to 120 kg for reps. My squat is shit because I had bad form for months, I can only squat 70kg for reps. 180 cm 67kg -->74kg in 6 months
Charles White
sounds good I'll do it next time. anything else you suggest? I'm pretty casual about my routines now a days so I can change up whatever
Ryder Thompson
limited in what I can do for the next month still, only have few dumbbells and crappy bench. Decent barbell and about 300 pounds worth of weight. No squat rack > Push 1 incline db bench 4x12 DB Flyes on floor, 3x12 superset with wide push-ups amprap 8 sets of tricep work in 8-15 rep range, keep heavy with controlled slow movements
OHP 3x12 db upright row3x12, superset with 3x12 lateral raise (athlean x style, thumbs pointing at ceiling at top of movement. It just feels a lot better on my shoulders.)
> Pull 1 Barbell row 4x12 Chest supported barbell row 4x12, superset with chest supported DB row 4x8 4x12 rear delt fly 6 sets of bicep work, keeping it heavy and again 8-12 rep range
> Legs1 100 front squats, as many sets as it takes to get to that number
> Push 2
same as push 1 > Pull 2 100 pull ups, as long as it takes to get that number. Try and lower the number of sets I allow myself every other week.
> Legs 2 100 air squats with 80 Stiff leg deadlift.
I do 3x12 incline curls daily, and lateral shoulder raise 2x12 daily. I'll throw in calf work every other day.
I'm trying to make some progress with bodyweight while i'm out of a proper gym. My general philosophy is to get about 20 sets per muscle group. I'm trying to seperate out my back work to doing mostly horizontal pulls on day 1 and vertical pulls on day 2.
Before this I did mostly strength style training. Got 260 bench, 420 squat, 485 dead lift.
If anything my program could use more front and rear delt work and more variations of back work. Since I don't have heavy dumbbells (55lbs is my heaviest) the volume isn't too much for me right now. I'll reassess that when I get back to a proper gym and see if i'm still recovering well with a higher intensity
Tyler Scott
ITT: DYEL twinkshits
Jacob Peterson
post body
Jose Kelly
The cry of the DYEL
Jayden Foster
my statement stands
Thomas Robinson
>best bodybuilding program for natties and second best for frauds >insinuating everyone is a dyel projecting?
Legs Lunges 3x8-12 RDL 3x6-8 Leg extension Hamstring curl 3x8-12 Standing calf 3x8-12 Seated calf 3x8-12 Planks 3xF
Cooper Nguyen
The virgin retort
Logan Barnes
The chad rebuttal
Ian Reed
Kill yourselves virgins
Ryan Wilson
Hmm, 90min probably
Caleb Thomas
>best bodybuilding program for nattier >a laundry list of accessory movements with no autoregulation, no progression, and no fatigue management
Lmao k
I bet you don't even have a 1000lb total.
Daniel Wright
Standarize rep schemes for main movements, for accesories and for isolation work eg: 5x5 for main strenght work, 3x8 for acc and 4x12 iso. This will make it easier to structure your training. A good template would be: 1) strenght move, main lift 2) acc work, big compound move too, just more especific. 3) isolation work. So for an example leg day that would be: Squats 5x5 Stiff legged deads 3x8 Leg press 3x8 Calf raise 4x12 Take in mind you got to vary your exercise selection and volume based on your needs and experience. If youre a novice you can go and do 5x5 on the big lifts every session. If not volume most vary.
Mason Thompson
You'd be singing a different tune if you could appreciate the patrician beauty of Taylor Hill.
Isaac Carter
A laundry list of accessory moves is just a badly programed PPL. Correctly programed ones do make outstanding results to nattys for both strenght and size. The truth of the matter is that programming comes down to personal preference and goals. Full body and even upper/lower dont allow for as much volume and exercise variation as ppl does, so if you want more volume and variety ppl is a prime choice. As a side note, not just insult who youre arguing with, provide a counter argument as well. After all, this site is 18+.
Luke Diaz
It's going not too bad. I'll have to stop doing squats for a while though since my lower back is not feeling good atm, but overall it's really good if you want to get big, and still get stronger in the main movements.
William Ross
[citation needed]
PPL is dogshit, and people who run it are weak and stupid, and should actually read something about programming like PPFST.
Ian Robinson
trip on figjam, you chubby little bitch
Thomas Foster
Push 1 : >BB Bench press 5x5 >BB OHP 3x8 >DB Incline 3x8 >Skullcrushers 3x10 >Rope triceps extensions superset lateral raises 3x10 >Single arm tricep kickback because of asymmetry 3x10
Pull 1 : >Rowing 5x5 >Pull ups 5x5 >Chest supported rows 3x8 >EZ bar curl 3x10 >DB hammer curl 3x10 >Single arm cable curl cause asymmetry
I'm not FIGJAM, but hes not wrong and a lot stronger than you.
Brayden Russell
Ive read PPFST multiple times. As well as the far superior scientific principles of strength training. PPL done correctly is in line with all outlined principles in SPST and most if not all on PPFST. Again, Explain why you think PPL is dogshit. Not just spew trash talk like an imbecile child.
Matthew Turner
Shit very solid bro. You only squat on leg day?
Jaxon Gutierrez
Explain how it's so superior. Explain how all of the extra volume you're doing pushing such submaximal weights at the end of a session are contributing so much to your gains and not hindering recovery and adding too much fatigue that hinders your progress. Explain how you can't get the same exercise selection and similar volume in an U/L or full body program. Explain how 2x per week frequency is greater than 3x or 4x per week frequency you have from a full body program.
Wyatt Martin
figgy is obese and i outdeadlift him by 30lbs lol, figjam and anyone who looks like him should not be giving advice outside of the context of increasing the squat since this is the only thing they have successfully managed to do
nothing about PPL implies the level of volume done, PPL is just a way of organizing training which you might understand if you weren't some theorycrafting fatty
you can take the same volume of an UL and spread it across more days
the entire advantage of having more days is you get more opportunities to do exercises fresh, which means greater rep quality and less chance of dipping into junk volume territory due to fatigue like you may towards the end of a full body session
it's not a coincidence that almost every big natural moves to splits like UL or PPL eventually
Justin Clark
Ill go point by point. >Explain how it is superior Never claimed it was superior, claimed it was just as good as u/l or full body for nattys and that it all comes down to preference and goals.
>Extra volume pushing submaximal loads hinder recovery This can be true however only if youre dumb about your exercise selection, if you do bench + ohp + 5 other isolation work for your triceps of course youre gonna hinder recovery for no reason, thats why i recommended this: template, you shouldn't go overboard with isolation, focus should always be on big 4.
>Why cant you get same exercise selection as in an full body or upper lower program. If you were to hit each body part with the same focus and volume on a full body routine as in a PPL you would spend like 5 hours on the gym and your workouts would be horrible. The main advantage there is to PPL is that by dividing each movement pattern into its own day you have the time to get more quality work for each movement pattern each day and as your total work of the day is lighter your focus will be better. Same goes for u/l, imagine doing push and pull listed in the routine all in the same day, it would be ludicrous, splitting it down makes more volume manageable. Im well aware that this implies that schedule is less flexible but thats a whole other problem. >x2 per week frequency is better than x3 etc If youre a powerlifter or a weightlifter and your main goal is to put more pounds on the big three or the c&j and the snatch than by all means PPL is a really shitty program for you, however, if your goal is general strenght and/or size x2 per week is more than enough frequency to very adequately improve your lifts, especially given all the volume youll be doing. As a side note for that last point, most full body programs that run x3 frequency have one of those speed or technical days that are low weight low rep and well, useless.
Jacob Rogers
Nah, some of the strongest natural lifters keep at their full body programs, like Brett Gibbs. You should give trying harder a go if you can't hit prescribed weights at the end of your full.body workout.
