Who else here PPL Master Race. Post your routines and talk shit about silly bros and fat powerlifters
I'm doing PPLx2 per week right now and my lower back is constantly sore. Anyone want to help, routine attached.
Flat Barbell Bench Press: 3x5
Standing Barbell Shoulder/Overhead Press: 3x5
Incline Barbell Bench Press: 3x10
Pec flys: 3x10
Dumbbell Side Lateral Raise: 3x10
Rope Pushdowns (circuit machine): 3x10
Skull crushers: 3x10
Barbell Rows: 3x5
Lat pulldown 3x10
Seated Rows : 3x10
Barbell Bicep Curls (Alternate between close and normal grip): 4x-10-12
Hammer curls: 3x10-12
Barbell Squats: 4x5
Leg Press: 3x8-10
Leg Extensions: 3x10
Hamstring Curls: 3x10
Standing Calf Raises: 5x10
Why are putting so much emphasis on chest & neglecting shoulders? Half of your "shoulder" day is just chest.... and there's not really much shoulder work on your "chest" day (or your "shoulder" day for that matter).
This could easily be too much volume, even if you're on cycle.
Bench Press 3x5
Db Bench 4 x 8
Seated Dumbell Press 4 x8
Dips 3 x 8
Lat Raises 3 x 8
Snatch Grip DL 3x12
Pendlay Rows 3x5
Bent Over Row 3x8
Pull Ups 3x5
Squat Variation 3x8
Squat Variation 3x8
RDL 3 x8
mine is shitty tho but since I'm lazy and don't have much time works for me:
Flat Bench Press: 5x8-13
DB flies 2x
Lateral raises 2x
Pull ups 3x12
Barbell rows (normal grip) 3x8-13
Barbell rows (close reverse grip) 3x8-13
Barbell curls 3x8-13
DB curls 3x8-13
calf raises 6x15-30
Chest+tris, Back+bis, Shldrs+Legs ultimate, certified natty pc aryan mustard race
Bench press 3x5
Incline bench press 3x5
Lateral raises 3x8
Pendlay rows 1x5
Dumbbell rows 3x5
Lat pulldown 3x5
Back squat 3x5
Conventional deadlift 3x5
Front squat 3x5
Stiff-leg straight-back deadlifts 3x5
How terrible is my routine? Should I just do push/pull instead?
Dumbbell bench press
Some core work
Three sets of everything. It's probably pretty low volume, but I want to keep my workouts under one hour.
You're going to stall really quick using 3x5 as the main platform for your lifts. Do something like pic-related, but sub everything that is 3x5 into 5x5. Also, add accessories for maximum gains.
1. Back Squats
2. Front Squats
3. Bicep Curls
4. Triceps Press
5. Calf Raises
1. Dead Lift
2. Barbell Rows
3. Bench Press
4. Overhead Press
>having a leg day is for faggots
Who here PPL Texas Method Master Race?
Strength, aesthetics, and perfect for natty lifters.
Bench 3x5 +1kg
OHP 5x5 90%
Lateral Raises 3x8-12
Cable Crossovers 3x8-12
Weighted Chinups 3x5 +1kg
Barbell Rows 5x5 at 80-90%
DB Supinating Curls 3x8-12
Incline Hammer Curls 3x8-12
Squats 3x5 +2kg
Snatch Deadlift 3x5 at 70-80% or Power Cleans 5x3 ramping sets (50% - 62.5% - 75% - 87.5% - 100% +1kg)
Hip Thrusts 3x6-8 (add weight when you reach 8 reps)
Pistol/Tuck/or Split Squats 3x8-12
Hanging Leg Raises 3x8-12
OHP 1x5 +1kg
Deadlift 1x5 +2kg
Barbell Row 1x5 +1kg
Squats 3x5 at 80-90%
Bench 3x5 at 80-90%
Does anyone else here just do their squats on their pull day and disregard the leg day meme?
Bench 4x5 (altn with OHP)
Ohp 4x5 (altn with bench)
Incline dumbbell press 3x12
Lat. dumbbell raises 3x10-12
Tricep pushdowns 3x12 + dropset
French press 3x12
Dumbbell shoulder shrug 3x15
Pull ups amap
Machine pull 4x10-12 (altern. W/ deadlift)
Low row 3x12
Face pulls 3x14
Bicep curls 4x12
Decline hammer curls 3x10
Don't listen to that guy, you'll stall wayyyy faster on 5x5 than 3x5.
Just do a proper beginner routine, i.e. SS or the guy from the video has some really good routines too.
talk shit about fat powerlifters
Most of us aren't fat and at least we follow properly thought out programs rather than the shit in this thread :^)
Bench Press: 3x5
Side Laterals: 3x12
Cable Flies: 3x12
some tricep cable pushdowns
Bentover Dumbbell Rows: 3x12
Rear delt flies: 3x12
EZ-bar curls: 3x12
Leg Press: 3x10
Leg Extensions: 3x10
Abs every few days
yeah cause ur supposed to do a routine like that with those stats.
anyway, the split model isn't really the same thing as texas method. there's a split model version of the texas method, but that routine has none of the characteristics of TM - distinctive volume and intensity days.
i just stole the background info from a trappy thread
>there's a split model version of the texas method, but that routine has none of the characteristics of TM - distinctive volume and intensity days
Distinct volume and intensity days is not the main characteristic of TM, or you could say Starr's is also TM.
The characteristics of TM is how progression and cycling works.
>or you could say Starr's is also TM.
which of his routines?
>The characteristics of TM is how progression and cycling works.
no, read ppst. texas method means having volume based workouts at one part of the week and intensity based workouts at the other. possibly a lighter workout in the middle. there's no single way to progress on TM and there's no single way to cycle TM
I read it. I read the chapter on TM about 4 times or more.
Guess I was just put off by the omission of squats.
Is it working for you? Everything I'm reading is advising against so many assistance exercises.
All I'm looking for is an intermediate program that allows me to build strength and add in some hypertrophy training for my T-rex arms
"High Volume/Low Intensity - Low Volume/High Intensity Training Pattern. A third method is illustrated here:
Monday: Intensity Bench Volume Press
Tuesday: Intensity Squat Volume Pulls
Thursday: Intensity Press Volume Bench
Friday: Intensity Deadlift Volume Squat
An advantage to this organization is that every week each lift is trained heavy in a completely recovered state. This allows the trainee the opportunity to handle max loads on every lift, every week. The disadvantage is that there is less systemic fluctuation in the stress. There is a benefit to placing the majorty of the stressors together at the beginning of the weekly schedule. Using this method, every workout is heavy and every workout is high volume. In general, this method will be more difficult for most trainees.
Using this setup, the trainee would simply run out progress on each of the intensity lifts while trying to sustain sets across for volume work. Once the 5RM ran out, he would begin the descent through triples, doubles, and singles.
Instead of running out progress on the intensity work, the same method could employ a cycling approach to the intensity work:"
Different anon here. It's the quickest way to gain strength. The volume helps for size gains as well. Put Deadlifts on Intensity Day instead of Volume Day. Run it as a 3 day to start with, then add a accessory day. End with it as an upper/lower split. I also liked to put deadlifts on their own day
>there's no single way to progress on TM and there's no single way to cycle TM
There's no single way but there are VERY defined ways. It's completely different from how Starr's 5x5 works, even though both have distinct volume and intensity days.
yes, thats the split model version of the texas method. its still farfetched and if that template = texas method, then 5/3/1 (BBB with the "opposite lifts" like most people do) is texas method too.
that ppl+fullbody is like
volume upper accessory (back)
intensity ohp+intensity DL+volume squat+volume bench
thats really nothing like the split model.
starr 5x5 doesnt really have distinct volume and intensity days. its intensity every day, with the one day having a bit higher intensity and one backoff set.
>want to do P/P/L
>goal is mainly strength, "aesthetics" secondary
>can't really bench and OHP hard on the same day
Here's what the Texas Method is:
- Defined volume/intensity work (not days) all sets across
- no weekly variation (for each lift)
- Volume work is submaximal 3-5 sets across
- Supposed to be "ran out" at first
- Intensity work that goes from 5RM and tapers down to singles
- Steady weekly progression
- Progression driven by volume work
Among other small things.
Arguing whether or not TM is a 3 day only or 4-5 day splits also include TM is pointless pedantry since both include the same method of work.
5/3/1 is a completely different METHOD from TM.
That PPL+fullbody is IntensityBench/VolumeOHP IntensityChinups/VolumeRows IntensitySquat/VolumeDeadlift and IntensityFullbody/VolumeBenchSquats
And the progression and method is exactly the same from TM.
>- Defined volume/intensity work (not days)
no, every other texas method template including justins book and feigenbaums suggestions have volume/intensity DAYS. good job making your own definitions.
all of your criteria except the intensity work tapering down apply to most other intermediate programs.
>Arguing whether or not TM is a 3 day only or 4-5 day splits
no one said anything about what kind of a split it is.
>5/3/1 is a completely different METHOD from TM.
>That PPL+fullbody is IntensityBench blablabla
yes, and it doesnt make any sense.
>And the progression and method is exactly the same from TM.
also the same as.... 531
I'll go back to arguing with you once you've done at least 4 months of both TM and 5/3/1. The programs work absolutely differently and anyone who has done them knows that.
>every other texas method template including justins book and feigenbaums
>every other texas method template including
>texas method template
Exactly. TM is supposed to be customised. Mixing volume with intensity work is just another customisation that you can do as described by Rip.
>I'll go back to arguing with you once you've done at least 4 months of both TM and 5/3/1
>The programs work absolutely differently and anyone who has done them knows that.
not really, the only large difference is that tm has the volume at the beginning of the week and intensity at the end. 531 has it all spread throughout the week.
>Exactly. TM is supposed to be customised
yes, but you have to draw the line somewhere.
>as described by Rip.
not sure, but the split model chapter may not have been written by rippetoe. i dont see him recommending stuff like lat pulldowns.
>not really, the only large difference is that tm has the volume at the beginning of the week and intensity at the end. 531 has it all spread throughout the week.
Never done TM and 5/3/1, the post.
never done tm and 5/3/1, the post.
531 has training max to determine the weights, tm has intensity day to determine the weights. most people do volume work with 3-5 sets across in both templates. youre supposed to run one template of 531 at first, then switch up. you increase by 2.5/5kg depending on the lift after each cycle in 531, after each week in TM. you can do bare bones 531, but most people do "volume work" like in pic related. but 531 also generally has a bit more room for assistance than tm.
nice, great contribution to the thread. they are different but share a lot of the principles
Anything I can improve on this?
How should I progress on lifts? With what intensity should I train, ever go to failure? Deloads?
Was thinking of making the 2nd pull day a hypertrothy day so I can really build my back and arms up more because they desperately need it and I've already got good strength on my deadlifts and rows/pull ups compared to bench and OHP, thoughts?
the definition of pushing is moving something closer to you. pulling is moving something away from you.
since in the concentric part of the deadlift the weight moves closer to your center of mass, it's a pull.
Benchpress: 3 x 8-12
Incline DB Press: 3 x 8-12
Incline DB Flyes: 3 x 12-15
Lateral raises: 3 x 15-20
Facepulls: 3 x 12
Triceps Pushdowns: 3 x 8-12
Skullcrushers: 3 x 8-12
Pullups: 3 x F
Barbell rows: 3 x 8-12
Close grip lat pulldown: 3 x 8-12
Bent over lateral raises: 3 x 8-12
Incline DB curls: 3 x 8-12
DB Hammercurls: 3 x 8-12
Leg press: 3 x 12-15
Leg extension : 3 x 12-15
Leg curls: 3 x 12-15
Calf raises: 3 x 15-20
Leg raises: 3 x F
Decline Situps: 3 x F
Rate?? Doing that sine 2 month now, i have huge pumps and my muscles are looking fuller so far but i dont realy progress on benchpress right now.. even tho my chest looks better then ever.
A neck injury has me doing dumbell squats, so the weight is much lower and more of a back exercise, but my deads grow weekly. Also cycle for them leg gains, but I'm not after huge quads, just regular ones.
How is this?
Do I really need to hit the gym 6 times per week?
Can I just get away with hitting the gym 3 times a week? On alternate days
Yep.. my routine:
OHP (alternate with Bench/Incline Bench)
Bench/Incline Bench (alternate with OHP)
Cable Lower Chest Raise
DB Bench Press (flat or incline depending on what I did with the barbell - flat if I did OHP)
DB Cuban Press
Rear Delt Raise
Rear Delt Row
Fuck squats.. already got stumpy legs.
Most weeks I go 6 times a weel sometimes everday.. Deadlifts only 1-2x/week though
Lots of rear delt work cause I've got a history of shoulder impingement
id do dips instead of the incline press and switch the other lateral raise to chest flyes or some other chest isolation.
do the workout rotation so that you have the rest day before the pull workout with deadlifts.
>not much but ill just say that some people want to also focus on overhead pressing and chinning
>Pressing only twice per week, while dividing the volume on two compound lifts
That's not exactly focusing on bench and OHP
dont forget the chinning part. makes a big difference when 1/3 of your workouts are devoted to your back.
besides, most PPLs are for beginners. they'll do fine benching and ohping twice a week
I will never understand the mindset behind this PPL meme.
>I don't want to be t-rex so I use more volume for my upperbody
makes sense so far
>I wanna get big fast so Imma train 6 days a week, rest is for pussies
Well, not really. Rest is when the gains happen, and having a fresh CNS is always good. Hammering it 6 days per week is retarded.
>I don't wanna be a t-rex, so I'm gonna dedicate 2 whole training sessions to my legs, and absolutely destroy them with some squats and fuckloads of quad accessories.
For some reason you tend to think only squats (and only back squats at that) can cause you a t-rexia, so you dedicate minimal amount of volume to them. And then do 3 other quad dominant lifts with high volume (which often includes front squats). Because fuck logic.
All this usually results in inability to walk the next day after your ebin meme 'leg day' and a severely lagging posterior chain. Because 'deadlift is a pull', so it's done on the pull days, and posterior chain accessories get completely ignored. As a result, the total volume of posterior chain vs quads is like 1:10. Blessed be the few guys who at least do some hamstring curls.
>deadlift is a pull
Not gonna argue about whether it is or isn't. Thing is, it's mostly a lower body (so legs) movement, and should be done with legs when your program has a dedicated 'leg day'.
So short: why the fuck train 6 days per week, when you can get same results by training 4 times a week, which will save you time and allow for better recovery? Especially, when you aesthetic fags want to minimize your leg development.
I do. But I value results more than the act of training.
>In all seriousness what routine would you suggest as a more efficient alternative
Full body for new people, push/pull or upper/lower (with upper body accessories on lower days) for more advanced.
does anyone else feel /fit/'s standard for what is too much volume for a natty is way too low? I feel I can get away with so much more than /fit/ typically recommends, but then again im a 20 year old with high test and im eating 4k a day (at 6'3" 180 though so not a huge surplus)
>Could I run this 6 times a week?
Why would you. Remember, recovery is important too, and you will not grow any faster. That being said, you could try and see how you progress. If you are smart about distributing volume and use varied intensities it might work.
Juggernaut method 2.0
hit the main lifts + 2/3 assistance lifts, assistance isn't written in stone and keeps me motivated. Sometimes I like to go balls deep on front squats and other times hack squats.
Heavy bag work or biking afterwards or on off days.
/fit/ has low standards. /fit/ also lacks knowledge on training(except for a few people) so they don't understand training volume. See for example >>35661386 this idiot, who doesn't understand that there's a difference between how bench press and cable crossovers add to global and local fatigue, and only counts sets instead.
And you still haven't figured out the recovery meme? When you get bigger/stronger you need more stress(volume) to force supercompensation, and that means that you have to train more(and not neccesserily be fully recovered every session).
It's not a fucking meme. Push too hard too often and you are going to burn yourself out and actually start regressing.
Still, The problem with PPL is not 'too much volume'. It's that you dedicate 6 days to get 2 times per week frequency, which you might as well get training 4 times a week. Very few people need so much volume to train their legs that they need dedicate a separate day for it. All those beginners/intermediates who tend to flock to the PPL meme because OMG I CAN TRAIN 6 TIMES, GONNA GET HUEG definitely don't.
Also, CNS is a bit easier to burn out than muscles are.
>It's not a fucking meme. Push too hard too often and you are going to burn yourself out and actually start regressing.
It is a fucking meme. Most of you fags doesn't understand the difference between de-training and over-training and thinks that you get weaker by training. To actually regress you would have to be working at a level a lot over your ability to recover for a long period of time.
>Still, The problem with PPL is not 'too much volume'. It's that you dedicate 6 days to get 2 times per week frequency ...... OMG I CAN TRAIN 6 TIMES, GONNA GET HUEG definitely don't.
>Also, CNS is a bit easier to burn out than muscles are.
Dunno about that. Most people will have problems with aching joints and other pains long before they get any symptoms of overtraining.
Squat 3x8 or 4x6
Leg press 4x6 really fucking heavy
calf raises 4x10 (neutral, wide, narrow, neutral)
leg extensions 3x10
hamstring curls or stiff legged diddlys
Diddlys 3x8 or 4x6
T-bar rows 3x8
Lat pulldowns 4x10
Dumbell rows 3x10
Dumbbell Shrugs 3x10
Lateral raises 3x10
dumbbell press 4x6
weighted dips 4x6
incline dumbbell press 3x8
shoulder press (machine) 3x8
cable tricep extensions 3x10
cable crossover 3x10
Confirmed T-rex mode
>To actually regress you would have to be working at a level a lot over your ability to recover for a long period of time.
And this is exactly what I meant. I don't actually think having a more demanding period of 4 weeks will kill you and destroy your gains.
>Most people will have problems with aching joints and other pains long before they get any symptoms of overtraining.
So a meme, or not?
Personally, I get sleepy and weights that used to be moderately heavy start feeling heavy as fuck before I get any pains.
Sounds reasonable, that's kind of what I'm going for. 4 day a calendar week training frequency? How do you go about putting in OHP and bench on push day, do you alternate them or have them on the same day? Are both push days the same or do they have different set/rep schemes?
>And this is exactly what I meant. I don't actually think having a more demanding period of 4 weeks will kill you and destroy your gains.
Seems like we agree then.
>So a meme, or not?
What do you mean? It's just as I said, most people will get injured in other ways then overtraining or whatever "burning out the CNS" refers to.
>Personally, I get sleepy and weights that used to be moderately heavy start feeling heavy as fuck before I get any pains.
Well yeah, that's what detraining is. You haven't burned out your CNS, you're just not fully recovered between sessions.
I'd agree with your statement.
This push pull legs routine seems like a shit idea, nit that it cant work bUT it seems like a cram session for no reason. Youre literally going to have to mix everything up each week to get any benefit. Youre limiting yourself by having to cram everything into one day. A better routine would be Monday bi and tried tue calves and legs etc...
You want the work out to last 45 min to an hour tops. Your body is anabolic(muscle building)during this time. If you go to long you start going into a catabolic state (muscle break down) which you want to avoid if you want to gain muscle.
Personally I do upper/lower TM, so the intensity and volume is varied throughout the week. I do 5x5 for volume and 2x3 for intensity, but you can do whatever, as long as one session is more volume oriented (say 5x8) and the other intensity oriented (say 3x5). Just find that sweet spot where your heavier day will progress consistently and stick to it.
If you are a beginner you could probably keep both sessions the same and try to progress every workout.
I alternate bench with ohp in a sense that on the day I do heavy bench, I do volume ohp, and vice versa.
>What do you mean?
Well I mean that those things you mentioned are clear indications that overtraining is possible.
>Well yeah, that's what detraining is. You haven't burned out your CNS, you're just not fully recovered between sessions.
Call it what you want, but if my muscles and joints don't hurt and I'm not more sore than usually I assume it's my neurons that don't want to play with me anymore.
Bro science to the max
Look, you can make progress on almost any routine, if you are sensible. You can make progress lifting 6 times a week, but you can also burn out if you're stupid. I personally believe most people on PPL are just on it because they think going to the gym every day will give them gains, not training smartly and listening to your body. So you have these DYEL bros who are hitting the gym every day for 2 hours doing shitty splits with no progression (in part because their exhaustion saps their ability to properly push themselves) and making no gains. Of course at the other end of the spectrum you get the guy hitting the gym 3x a week doing Texas despite only squatting 2 plates. Although even that guy will probably make better gains
And by the way, overtraining isn't a meme, it's just that most of you fags aren't autistic about going to the gym enough to overtrain yourself. I was an international athlete and I know overtraining (not just meme-self-diagnosed) from 1st hand experience. But if you are sensible and take rest days, eat well, you are unlikely to overtrain just by lifting and not doing other sports.