PPL MASTER RACE THREAD

>>35660314
>pull day
>deadlifts

Might as well put the squats on the push day.

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>>35660314
>deadlifts
>pull

fucking ressies.

>>35661084
>>35661215
this, I put deadlifts in leg day and works for me, am I doing something wrong?

>>35661084
>>35661215
>not doing diddies on back day
Never gonna make it

>>35661215
Anything that works your back is a pull. Youre not pushing the bar off the ground when you diddly

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I'm doing PPLx2 per week right now and my lower back is constantly sore. Anyone want to help, routine attached.

>>35661242
Works better for me on pull day. Works primarily the same muscles as the rest of the exercises.
Gotta focus on squats on leg day

>>35661312
I'd say there's too much volume in the routine

>>35661084
>>35661215
>>35661242
>Fat powerifters detected

push
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

pull
Barbell Rows: 3x5
Lat pulldown 3x10
Seated Rows : 3x10
Shrugs: 3x10
Face-pulls: 3x-15
Barbell Bicep Curls (Alternate between close and normal grip): 4x-10-12
Hammer curls: 3x10-12

Leg

Deadlift 1x5
Barbell Squats: 4x5
Leg Press: 3x8-10
Leg Extensions: 3x10
Hamstring Curls: 3x10
Standing Calf Raises: 5x10

>>35661312
>31 sets
nah thanks my nigga

>>35661312
Hope you're on that roidy time

>>35661312
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.

>>35661361
>>35661386
>>35661397

Care to share your routine?

>>35661279
shut your mouth you ugly faggot

>>35661279
Yes, the deadlift movement is a pull. But if you're going to fucking do a PPL routine and put deadlift on a pull day with squat on leg day, you're gonna become a t-rex.

>>35661419
I'm still hitting ant delts with any pressing movement so I figured I didn't need as much dedicated shoulder work.

>>35661429
Push
Bench Press 3x5
OHP 3x5
Db Bench 4 x 8
Seated Dumbell Press 4 x8
Dips 3 x 8
Lat Raises 3 x 8

Pull
DL 1x5
Snatch Grip DL 3x12
Pendlay Rows 3x5
Bent Over Row 3x8
Pull Ups 3x5

Legs
Squats 3x5
Squat Variation 3x8
Squat Variation 3x8
RDL 3 x8

>>35661429
mine is shitty tho but since I'm lazy and don't have much time works for me:
Push:
Flat Bench Press: 5x8-13
OHP: 5x8-13
DB flies 2x
Lateral raises 2x
Pull:
Pull ups 3x12
Barbell rows (normal grip) 3x8-13
Barbell rows (close reverse grip) 3x8-13
Barbell curls 3x8-13
DB curls 3x8-13

Legs:
Squats 5x8-13
Deadlifts 5x8-13
calf raises 6x15-30

>>35661084
>>35661215

dont start this bullshit meme, you're literally pulling the weight off of the ground nigga

>>35660314
>pussypad
>anterior pelvic tilt
>weightlifting belt

>>35661544
>one of the greatest bodybuilders of all time
>any of that actually mattering

>>35661279
Are you pulling with your back? Can you pick me up a souvenir from snap city while you're there?

How does it feel being emotionally attached to training certain body parts on certain days?

>>35662196
good

So doing a PPL cycle only once per week is basically pointless, right

I ain't got time to hit the gym 6x/week my niggas

>>35662373
Just do Push/Pull then, 4 times a week

Squat on Push and Dead on Pull

Inb4 memers go full autismo >squat on push >dead on pull

>>35662373
You can still do PPL if that's the format you want with any amount of days it just won't fit nicely in a week.

>>35662397
Tbh it's a silly complaint for me to be making right now anyway, my ankle is shot so I'm in full on curlbro mode for at least a few weeks, no leg day allowed, doc's orders :(

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Chest+tris, Back+bis, Shldrs+Legs ultimate, certified natty pc aryan mustard race

>push
Bench press 3x5
OHP 3x5
Incline bench press 3x5
Dips 3xF
Lateral raises 3x8

>pull
Pendlay rows 1x5
Pull-ups 3xF
Dumbbell rows 3x5
Chin-up 3xF
Lat pulldown 3x5

>legs
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?

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>>35661544

>>35662632
It seems to me as though if your goal is strength (3x5) then you shouldn't be doing PPL, and if your goal is size then you should be doing arms and higher volume (3x8-12)

>>35660314
Push:
Dumbbell bench press
Skullcrushers
Flies
Shoulder press
Lateral raises
Front raises

Pull:
Pullups
Rows
Chinups
Facepulls
Curls
Reverse flies

Leg:
Squats
Deadlift
Lunges
Leg curls
Some core work

Three sets of everything. It's probably pretty low volume, but I want to keep my workouts under one hour.

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>>35662632
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.

>>35662373
The reason I love it so much is that it lets me hit the gym 6 days

>>35661495
honestly love your leg day

>>35660314
Workout A:
1. Back Squats
2. Front Squats
3. Bicep Curls
4. Triceps Press
5. Calf Raises

Workout B:
1. Dead Lift
2. Barbell Rows
3. Bench Press
4. Overhead Press
5. Sit-Ups

xxAxBxAxxBxAxBxx... repeat

>having a leg day is for faggots

>>35662710
What's the difference between routines?

>>35662736
gotta love them squat variations mane

>>35662736
Is that sarcasm or not?

>>35661522

No, you're not.

>>35662373
Do push-legs-pull-legs

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Who here PPL Texas Method Master Race?
Strength, aesthetics, and perfect for natty lifters.

A
Bench 3x5 +1kg
OHP 5x5 90%
Lateral Raises 3x8-12
Skullcrushers 3x8-12
Cable Crossovers 3x8-12

B
Weighted Chinups 3x5 +1kg
Barbell Rows 5x5 at 80-90%
DB Supinating Curls 3x8-12
Incline Hammer Curls 3x8-12
Facepulls 3x8-12

C
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

x

D
OHP 1x5 +1kg
Deadlift 1x5 +2kg
Barbell Row 1x5 +1kg
Squats 3x5 at 80-90%
Bench 3x5 at 80-90%

x

x

>>35660314

PPLPPLx is retarded

PPLxFullbodyxx and PPLxULx are great.

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>doing ppl on a cut and expecting results
lol

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Does anyone else here just do their squats on their pull day and disregard the leg day meme?

>push
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

>push+squats

Pull ups amap
Squats 4x5
Machine pull 4x10-12 (altern. W/ deadlift)
Low row 3x12
Face pulls 3x14
Bicep curls 4x12
Decline hammer curls 3x10

>>35662752
Don't listen to that guy, you'll stall wayyyy faster on 5x5 than 3x5.
>video related

https://www.youtube.com/watch?v=IQFCpC0txNk

Just do a proper beginner routine, i.e. SS or the guy from the video has some really good routines too.

Also
>>35660314
talk shit about fat powerlifters
kekeroony

Most of us aren't fat and at least we follow properly thought out programs rather than the shit in this thread :^)

>>35662849
http://startingstrength.com/resources/forum/programming/62312-feedback-tm.html

lel

Opinions?

>Push
OHP: 3x5
Bench Press: 3x5
Side Laterals: 3x12
Cable Flies: 3x12
some tricep cable pushdowns

>Pull
Deadlift: 1x5
Pullups: 3x(8-10)
Bentover Dumbbell Rows: 3x12
Rear delt flies: 3x12
EZ-bar curls: 3x12

>Legs
Squats: 3x5
Leg Press: 3x10
Leg Extensions: 3x10

Abs every few days

>>35662864
>Push+ squats

I meant pull + squats ofc

>>35662880

So basically the SS forum DYELs don't know shit and haven't read PPST.

Cool.

>>35662864
>>35662882
Looks solid but why are you going to the gym to do three exercises for legs when you can do them on your pull day?
See my post above.

>>35662880

> I've been lifting for three months

Are you a retard or what. Stick to SS and add accessories instead of going for a routine that's gonna make progression slower.

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>people doing splits to train for 3 days

>>35662893
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.
>>35662904
i just stole the background info from a trappy thread

>>35662849
ok, i'm currently putting together a TM template for me coming off SS and I am wondering:

How the fuck is that texas method?

G-guys... Is this okay?

Push
Bench press 5x5
OHP 5x5
Weighted dips 3x8
Triceps pushdown 3x8-12

Pull
Deadlift 3x5
Weighted chinups 3x8
Barbell row 3x8
Bicep curls 3x8-12

Legs
Squats 5x5
Some ab stuff

Who >coolcicada here?

>>35662915

>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.

>>35662931

Read PPST

>>35662897
Good idea.

I was just wondering how you guys go about progressing while doing PPL? Because my bench is really lagging behind. I brought up my other lifts a lot though

>>35662940
>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

>>35662940
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

>>35661522
you are pushing with for fucking glutes.

>>35662983
Now let's try it in english

>>35662915
>>35662952

"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:"

>>35662931
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

>>35662952

>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.

>>35662991
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
volume upper accessory (back)
volume lower
x
intensity ohp+intensity DL+volume squat+volume bench

thats really nothing like the split model.

>>35663004
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.

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>want to do P/P/L
>goal is mainly strength, "aesthetics" secondary
>can't really bench and OHP hard on the same day

??

>>35663061
Do your second of the two lifs at 80%.
Then alternate which lift you do first.

>>35663061
do something like >>35662849 or alternate them
better yet, don't do PPL

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.

>>35663050

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.

>>35663061
Why?

>>35663077
>- 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.
no shit
>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

>>35663123

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
>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.

>>35663149
>I'll go back to arguing with you once you've done at least 4 months of both TM and 5/3/1
done
>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.

>>35663169

>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.

how is everybody's OHP progressing if you're doing it on the same day after you do your benching?

>>35663181
I alternate it with Bench. But my bench is lagging behind now

To the anons arguing. TM and 5/3/1 are different

>>35663181
Also alternate it. Also alternate accessory work based on which lift I do first

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>>35663177
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.
>>35663197
nice, great contribution to the thread. they are different but share a lot of the principles

>>35661084
The fuck you on about?

>>35663207
>All weightlifting programs are the same because you lift weights in them

>>35663250
solid argument man

>>35663216
You push the weight from the floor with your legs. The pulling motion of the back is accessory.

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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?

thanks boys

>>35663290
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.

My leg day is mostly core. Only squats and calf extensions with 5 other ab/ core variations. Am I doing it wrong?

>>35663295
5 reps is 80%?
I can do 8 reps @ 80% of 1rm

>>35663323
As long as you keep progressing on squats and deadlifts that's fine. You don't need much

>>35663327
5 reps at 80% feels good to me. Remember it's after bench and it's 5 sets

>>35660314

Push:
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

Pull:
Deadlifts: 5x5
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

Legs:
Squats: 5x5
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.

>>35663341
>What are shoulders

>>35660314
>fat powerlifters
>pic is literally powerlifts

>>35663329
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.

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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

>>35663434

Explain yourself

>>35663556
Didn't see the lat raises there but I'd add some form of overhead pressing

>>35663525
>Doing compound movements is the same as being a fat powerlifter

>>35663551
bretty solid routine. It's recommended to go 6x a week tho otherwise you're better off just doing a full body routine

>>35663586
Thanks for da dibs m8. Appreciate it

>>35662941

Yep.. my routine:

>Push
OHP (alternate with Bench/Incline Bench)
Bench/Incline Bench (alternate with OHP)
Cable Lower Chest Raise
DB Flyes
DB Bench Press (flat or incline depending on what I did with the barbell - flat if I did OHP)
DB Cuban Press
Skullcrushers
Lat Raises


>Pull
Deadlift
Pendlay Rows
V-Bar Pulldown
Seated Row
Rear Delt Raise
Rear Delt Row
Facepulls
Incline Curls
Shrugs
Leg Raises

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

>>35663551
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.

>Benching twice per week at most
Lol, any of you even bench more than your bodyweight?

>>35663655
i bench 265 for the ss reps at 194 bw, not much but ill just say that some people want to also focus on overhead pressing and chinning

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>>35660314
>PPL

>>35663707
>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

>>35663742
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.

>>35663942
Because I like training six days a week
and I train legs normally

>>35664083
For what purpose though? Training is a means to an end. Not a goal in itself.

>>35663563

I am doing incline DB press and incline DB Flys.. i also do DIPS instead of Triceps Pushdowns every 2nd Push day.

>>35664146
I enjoy picking things up and putting them down. Do you not enjoy your workouts?
In all seriousness what routine would you suggest as a more efficient alternative

>>35663942
>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.
For how long have you been training?

>>35664184
2 years.

>>35664172
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.

>>35663942

ye man PPL is retarded, i know fags who only lift 3x a week with a PPL lol.

>>35664237
>push/pull
Could I run this 6 times a week?

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)

>>35662934
Ayyyy. Just starting a couple weeks ago. Liking it so far.

>>35664269
>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.

>>35664291
/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.

>>35664237
>2 years.
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).

>>35662932
No. 1 exercise for legs plus "ab stuff" won't develop your legs enough. Add calves and leg hypertrophy

>>35664380
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.

>>35663942

What kind of routine do you suggest instead?

>>35664537
You can't be bothered to read the other posts, can you?

>>35664498
>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.
Agreed.

>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.

>Legs
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

>Pull
Diddlys 3x8 or 4x6
T-bar rows 3x8
Lat pulldowns 4x10
Dumbell rows 3x10
Dumbbell Shrugs 3x10
Lateral raises 3x10
curlz4gurlz

>Push
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

>>35664568

Link me to them, all I saw was your criticism of PPL.

>>35664573
>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.

>>35664631
>>35664237
There you go.

>>35661463
Motherfucker you just fucked up and bought yourself a one way ticket to pound town, no returns.

>>35664646

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?

>>35664632
>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.

>>35664632
>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.

>>35661361
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.

>>35664658
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.

>>35664676
>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.

>>35664687
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.

>>35663942
>>35664498
>>35664573

so push/pull is better option am i right? or some other type of split? fb? for intermediate.

>>35664573
It's not a meme.
You don't have any experience in competitive sports if you think it's a meme

>>35662856
kill yourself my man