PPLxPPL versus PPLxULx

>>38286477
Heavy PPL x Lighter PPL

>>38286477
FxFxFxx

For natties

>>38286477
i mean ppl i just chest/tris/shoulders. back/biceps, legs, so you can just decide if you want that 6th day or not if you think you can handle it

>>38286573

why lighter?

heavy PPL heavy PPL X repeat for the win

>>38286613
>squatting 300+ pounds twice a week

Who needs a fully functioning CNS anyways

>>38286477
Fullbody for life.

3x week as novice
4x as intermediate
5-6x as advanced.

Menno henselmans be praised

>>38286798
https://m.youtube.com/watch?v=xB6EHn4H5LY

>>38286593
but what if I hate only lifting 3 times a week, Anon?

>>38286739
Tell me more anon

>>38286739
SS have you squatting that and more 3 times a week anon, stop being a little bitch

>>38286613
Strength AND Hypertrophy.
All in one week.
I've seen good results from it.

>>38286477
If you want aesthetics pplx is best, but if you care more about strength then pplxul for sure

>>38286477
Fucking mirin body senpai

>>38286477
How to Pic related chest?

>>38286739
Kek
Dyel

>>38287281
what is the U?

>>38287382
4

>>38287525
no lol what does it stand for?

>>38286935
>Doing SS when squatting almost 3pl8

Literally what the fuck is wrong with you obese retards.

>>38287669
>he couldn't get to 315 on linear progression alone
top fucking kek m8, why should anyone listen to what such a dyelfag like you have to say about lifting anyway

>>38287823
>doing ss to 300lbs

yndtp faggot

>>38287843
wat, why should you hop off the gains train just because you reach some shitty arbitrary number?
if it aint broke dont fix it, idiot

>>38286898
then I think you need to get some new hobbies, Anon

>>38287880
Because your relative decreases if you try to push through linear progression plateaus by eating more calories.

More importantly, it takes longer to get lean and not look like shit.

>inb4 you increased your squat by 5lbs/session from 1pl8 to 3pl8 and the entire time you maintained a bodyweight of 165lbs and ended up at sub 15% bf

I don't believe you.

>>38287910
Relative strength*

>>38287553
Upper as in upper body

>>38287823
The vast majority of people will find it extremely hard to progress on SS past the 3 plate mark, because the weight becomes so heavy that it's not possible to adequately recover anymore. That's why Rippetoe invented The Texas Method, when you become intermediate, you need to vary volume and intensity through the week, otherwise you won't progress.

>>38287910
>relative strenght
>getting lean
nigger what the fuck are you talking about, this SS talk started because of some retard implying you would fry your CNS if you squatted lmao3plate twice a week, which is obviously not true

>>38287964
>the vast majority of people will find it extremely hard to progress on SS
not if they are doing GOMAD

>>38288082
Actually, I replied to some dyel who thinks it's reasonable to still be doing SS when you're squatting 3 plates in a bodybuilding thread. You can squat 315 6 times a week and not fry your cns if you're strong enough. Just look at how oly lifters train.

Only a dyel who's new enough to believe /fit/ memes would say something as retarded as "HURR SS HAS U SQUATTING 3 PLATES 3 TIMES PER WEEK".

GOMAD doesn't increase how well your CNS recovers, it just increases how much you weigh, which reduces the amount of work your CNS has to do by increasing your pure muscle mass.

>>38288082
>>the vast majority of people will find it extremely hard to progress on SS
>not if they are doing GOMAD
Why did you cut out the part where I said "beyond 3 plates", are you retarded, dishonest or baiting?

>>38288120
>it's not reasonable to still be doing SS when you're squatting 3 plates
it depends on the person, 315 is not some number set in stone where once reach it you magically become an intermediate lifter that needs to add periodization to his routine or wont progress no matter what

>>38288163
>Why did you cut out the part where I said "beyond 3 plates"
because if you can get to 315 without it being 'extremely hard' you most likely also can get to 320 and 325 without it being 'extremely hard', and those numbers are already "beyond 3 plates"
again, there is no magic number where once you reach it the difficulty increase tenfold on your lifts and required programming

if plates weighted 5 less lbs you would be making the same argument for 285 lbs and it would be equally retarded, stop being so autistic about some arbitrary number

I have a PPLxULx routine that has a decent amount of variety and extremely good balance on every body-part trained. Anyone interested?

These are the total Reps per week

>57 reps for chest
>57 reps for shoulders
>64 reps for back
>64 reps for traps
>62 reps for biceps
>62 reps for triceps
>71 reps for glutes and hamstrings
>61 reps for quads
>64 reps for calves

Reply to this if you want me to post the routine.

>>38286739
>300 lbs will fry your cns
Come on mate

>>38288438
>Reply to this if you want me to post the routine.

Sure why not

>>38286800
i wish he would take off that stupid anonymous mask

>>38288458
fat 'powerlifter' with a 4in ROM detected

>>38287525

bane?

>>38288438

what if no access to a gym on the weekends.

>>38288466

Here goes.


Monday (Push)
>5x5 - Flat Bench Press
>4x8 - Push Press
>4x8 - Over Head Tricep Extenstion
>3x15 - DB Side Lateral Raises

Tuesday (Pull)
>5x5 - Weighted Chin-Ups (4x8* if no access to weighted)
>4x8 - Barbell Shrugs
>4x8 - Straight Barbell Curls
>3x15 - DB Rear Flies

Wednesday (Legs)
>5x5 - Back Squat
>4x8 - Sumo Deadlifts
>4x8 - Calf Raises (any variation)

Friday (Upper)
>5x5 - Strict Press
>4x8 - Barbell Shrugs
>4x8 - Incline Bench Press (BB or DB, your choice)
>4x8* - Chin-ups or Barbell Rows (you decide)
>3x10 - DB Hammer Curls
>3x10 - Over Head Tricep Extensions

Saturday (Lower)
>5x3 - Conventional Deadlift
>6x6 - Front Squats
>3x10 - Stiff-leg Deadlifts (or Leg Curls if you're too tired)
>4x8 - Calf Raises (any variation)

Did both and there is no big difference. Do whats easier for you going extra one day to gym or have one day longer session.

Personally I preffer upper/ lower X PPL.

>>38288574
do you do any warmup sets before bench? or do you do you first set with the same weight as your last set?

>>38288574
One of the better routines I've seen posted around here. Looks fun, might test it out myself after I finish my current training block. Peaking for a PLing meet in 4 weeks, going to do some BBing style training after that.

>>38288574
What to replace barbell shrugs with in this routine if my traps are already naturally big enough?

>>38288570
Push legs off pull legs off off

>>38288644
Standard warmup procedure. Don't just go straight into your working set on the first exercise.

On Monday (push) do a few warm up sets before doing your 5x5 flat bench. The Push Press after that is only 4x8 so you should be able to go straight into your working sets for that since 8 rep sets of push press will feel relatively light compared to the 5x5 bench you just did.

>>38288574
>fallen for the low volume meme
2 exercises for chest in a whole week? do you even?

>>38289040
why not just do few isolations at the end of workout if you want more volume?

Aint you the guy that posted last night with the front pic and was complaining about how shit you looked?

4 years training, and everyone said you need to cut.

>>38286477
PHUL.

>>38289040
My chest is 50 inches and I have 30 inch waist and that's exactly what I do. Haven't done a chest fly for years. Your probably a skele who does 5 different types of bench press on 1 day and still had a bird chest.

>>38288574
GOAT tier routine. Def one of my favs.

>>38288574
>Push day
>Side lateral raises

>>38289149
Stop nitpicking faggot. Since rear flies are on pull day as a finishing movement it only makes sense to have side laterals as a finisher in push day to compliment the push presses.

Anyway side laterals are arguable a pushing movement if you think about it.

>>38289108
>Haven't done a chest fly for years
Me neither. Still feels extremely low volume. My chest just would never feel completely exhausted by this. Atleast the very least add some dips to fuck that mofo up

>>38288574
Is this a good routine? I might switch to this. Anyone got any result pics?

>>38286739
DYEL detected.

>>38289186
You can have dips, but you will need to add extra sets of Chins to balance it out.

You open up Pandora's box that way. If you feel your chest needs more feel free to add something extra, but be aware of taking your pushing reps higher than your pulling reps.

>>38289187
It has 60-70 reps per body part, with a 2x training frequency, with a nice amount of variety, it is a solid routine for lifters of all stages.

>>38289062
so what just 2x10 of whatever isolation after compounds on top of the routine?

>>38288574
Can we get some experts opinion on a routine like this. I've never seen 5x3 deadlifts or 6x6 front squats, am I being memed?

>>38288574
>Push Press
why push press instead of ohp?

>>38288574
Do I really have to sumo diddylift instead of conventional? Does it make such a big difference?

>>38289267
Sure, the routine had a lot of wiggle room. Don't go adding 3-4+ extra exercises though. Limit it to 1-2 at max, and those should be EASY isolations, nothing that will fuck your other days up from doing too mug earlier in the week.

>>38289285
Better carry over to general athletics, causes more overload on the muscles and allows you to get some cheeky quad activation in as well.

>>38286739

Skinny piece of shit detected

Successfully completed Smolov and Smolov jr for bench at the same time. Squatted 4 times a week, benched 4 times a week.

Added 90 pounds to my squat in 13 weeks and 40 to my bench in 4

>>38289285
You do OHP on the Upper day (Friday)


Push Press on the Push day on Monday after Flat Bench is because Push Presses have their own benefits to overall lifting performance that OHP doesn't give, plus you still perform a moderately heavy weight at 4x8, also nice for variety, carries over to all other pushing movements for explosiveness.

You then focus on OHP strict pressing on the Friday as the first lift of the day.

>>38289289
Sumo deadlift 4x8 - Wednesday

Conventional deadlift 5x3 - Saturday
(As well as 3x10 stiff leg deadlifts)

This is because you get benefits of all 3 styles of deadlifts, best for overall aesthetics, muscular development. All 3 lifts carry over to each other very much so.

>>38288574
>lmao no chest
>less pulling than pushing
>those exercise selections

If you're interested in an actually decent high volume routine then just do that reddit ppl.

>>38289207
>>38289299
Interessting, might try this in my next training-period. You don't happen to have a pplxppl routine similar to this one?

>>38288574
Should I do this routine or candito's Strength/hypertrophy routine if I want both Strength and muscle mass?

>>38289373
I do that routine and my chest hasn't had any trouble growing with just flat bench and incline bench. (Op pic is my chest)

Also, there's more pulling than pushing, l2count.

>>38289373
>Reddit PPL

you mean this one?

>>38289702
https://www.reddit.com/r/Fitness/comments/37ylk5/a_linear_progression_based_ppl_program_for/

Forgot the link

>>38289714
yes
despite r/fitness being a pool of dyel, this routine is actually good, including the progression scheme

>>38286477
Sorry for being a noob
What do P, L, and U stand for?

>>38291828

P = push and pull
L = legs
U=upper
L also = lower

>>38291828
Push, Pull, Legs Upper, Lower

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>>38286945
what's the difference between reps x sets on your heavy vs. light days?

What's /fit/ opinion on 5/3/1 with added accessories?

>>38286477
I'm a newfag on this board what does all this PPLx and shit mean?

>>38291925
Ignore my first post

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>>38291925
Push
Pull
Legs
x = rest

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HOW BIG IS HIS DICK??? WTF???!!!

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>>38286477
>not doing legs every day

I modified Texas Method from 3 days into 5 days.

I basically moved the squat portion of the program from Monday and Friday to Tuesday and Saturday, and added in some extra rowing and leg work on squat days.

It's chill.

>>38289040
>Spot the dyel

While you're busy doing 4-8 variations of literally the same movement, this anon is progressively increasing his bench each week. Do YOU even?

>>38286477
Personally I prefer

ULxULxx

For anyone interested I have a;
120kg x1 bench
150kg 3x3 squat
200kg 3x3 diddly

5'7 @ 78kg

>>38286798
What routine?

>>38286477
Just rate my shit up senpai

Pull:
Pullups (4xF)
Pendlay Row (5x5)
Bent Over Row (4x8)
Barbell shrugs (4x8)
Curls (4x8)

Push:
OHP (5x5)
Flat Bench (5x5)
Incline Bench (3x5)
Side Raises (3x10)

Legs:
Deadlifts (3x5)
Back Squat (5x5)
Stiff leg deadlifts (3x10)
Front squat (4x8)

PPL Heavy x PPL Light (reps change accordingly for main lifts, accessories stay the same weight)
Alternate between maxing Bench/OHP Deadlift/Squat each heavy cycle

>>38286593
Sure, if you're a novice. PPL and UL are better for intermediates

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been running this for about 8 months, really comfy. sometimes i sneak some cheeky ab work at the end of legs if i have extra time.
stats:
>5'9 165lbs
>squat 295x5
>bench 215x5
>dead 345x5
>ohp 135x4

>>38292959
looks p good i'd reduce deadlift volume unless you go light

>>38292050
pic and program

>>38288574
how do you progress? do you hit for example bench 100kg for 5x5 then add weight? block?

>>38288654
what are the best routines posted here?

>>38288574
>>5x5 - Strict Press
>>4x8 - Barbell Shrugs
>>4x8 - Incline Bench Press (BB or DB, your choice)
>>4x8* - Chin-ups or Barbell Rows (you decide)
>>3x10 - DB Hammer Curls
>>3x10 - Over Head Tricep Extensions

Why bench and do press on same day?

>>38293677
It's fine if you alternate maxing, nothing wrong with that.

Anyone have any opinions on PHAT?

http://www.simplyshredded.com/mega-feature-layne-norton-training-series-full-powerhypertrophy-routine-updated-2011.html

>>38295091
Looks really superfluous

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hows this one? Ive been following a modified version of it over the summer and have seen pretty good results

>>38295558
Cited as the staple PPL routine but honestly I think it's pretty bad.
It's a bodybuilding routine, not any balance at all.

>>38295602
Do you have a better staple routine?

>>38288574
Add chest flys to this routine and you have the perfect PPLxULx

>>38286477
3-4 dat full body desu

>>38296649
It is better on paper, but time is an issue.

>>38289273
front squat reps are ALWAYS 3-6 because you cannot maintain proper form with high reps

>>38296649
Not everybody is s NEET with 2-3 hours of gym time available per session, because that's exactly how long it takes to do a FB if you have above novice strength levels.

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>>38296997
a-anon

>>38286739

Both of my heavy cycles are hypertrophy tho, when i say heavy i don't mean strength routine heavy.

Either is fine

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>>38286477
Saw a trainer, told him I was using the reddit default progression PPL mentioned earlier in this thread and I wanted to stick with a 6 day ppl and he drafted this up. It seems like a lot of volume and he included Bi iso work on push day and tri iso on pull day so they can get worked more often but i'm start to wonder if it's over kill

Bench 10,8,6,4,4
Machine Fly 4x10-15
Preacher Curl 4x8-15
Incline DB Press 4x8-15
Zottmann DB Curl 4x8-15
Seated DB Press 3x6-10
Incline DB Fly 3x12-20
Chest Dips 3x8-15
Lat Raise Machine 3x12-20
DB Lat raise 3x12-20
Single arm cable curl 3x10-15

I'll just screenshot pull and legs

>>38299972

The volume is likely overkill (especially for six days a week and four of them overlapping) and it sounds like basically has no fucking idea of how to program a p/p/l routine.

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>>38299972
The problem is now I'm in a state of information overload trying to settle on a different variation of 6 day ppl that I like. I've even considered switching to PHAT but honestly I'd just like to run a ppl with a good strength day and a good hypertrophy day.

Something like this maybe?

str day

BB Flat Bench 3x3-5
Incline DB Bench 3x6-8
Weighted Dips 3x6-8
DB Fly 3x8-10
BB OHP 3x6-8
Lat Raise 3x8-10
Close Grip Bench 2x8-10
Overhead Cable Ext 2x8-10

hyp day

DB Flat Bench 3x8-10
Incline DB Bench 3x10-12
Weighted Dips 3x10-12
DB Fly 3x12-15
BB OHP 3x8-10
Lat Raise 3x10-15
Close Grip Bench 3x10-12
Overhead Cable Ext 3x12-15

>>38300026
I looked at PHUL but that seems like not enough volume, but PHAT is looking like almost too much, especially since you only get one rest day after chest hypertrophy before upper power, can you really put up progression level numbers on upper power day after just one day of rest from chest?

>>38300039

PHUL is plenty of volume for most people. You seem to have a skewed idea of how much is sufficient.

>>38299972
>trainer
>reddit
>PPL

Looks absolutely awful
>checks out

>>38300103
I tried PHUL before with middling results and being currently unemployed for the near future I figured I'd have maximum rest time so I'd try to take advantage of it by upping the volume of my work outs, I just see the only chest work on the hypertrophy day of PHUL being 4 sets of incline bench and 4 sets of flies as seeming low when I have all day to sit on my ass and cultivate mass.

>>38300124
Yeah I went astray somewhere on my cut from 175 to 150 and lost way more muscle mass then I wanted to, so I figured this time I'd see a trainer (he's a competitive natural bodybuilding make of that what you will) to take measurements, body fat, look at body weight spread sheet every couple weeks to make sure things are more focus'd and hopefully bulker leaner this time around.

My lifts are all in the intermediate by str standards, at 150 lbs, benching 155x10 etc
make of that what you will.

>>38300181

Being unemployed really doesn't increase your ability to get gains all that much, unless you recently lost a fairly physical or extremely stressful job.

>>38300193
Moderately physical job, the kind that could be obnoxious sometimes if you went balls out on squats and had to bend over to loosen some pipes every couple minutes. Maybe I just had unrealistic expectations for the advantage of being able to sleep 10+ hours a day.

>>38300181
>155x10 bench
>intermediate

Pick one

>>38300265
Just going by http://www.strengthstandards.co/#/
haven't been lifting for strength gains in a while and i'm only 150 lbs currently.

>>38300309
225 for reps is intermediate: don't give me your body weight relativity.

>>38300350
So should I just stick with https://www.reddit.com/r/Fitness/comments/37ylk5/a_linear_progression_based_ppl_program_for/

gain a pound a week until I can bench 225x5?

>>38289405
You should do any routine and progressively overload

Thoughts on alternating squatting and deadlifting every week? Meaning one week squat, next week DL, etc.

>>38300824

Can be done. A lot of general strength programs do it, as do some strength programs that are very squat-focused.

Usually not necessary though, unless you've got a squat/deadlift form that beats the shit out of you or your recovery is being fucked up by something. Even in those cases its often preferable to relegate one to assistance or switch variations.