Is PPL a brosplit that should be avoided?

No, it's the goat routine for a mix of strength and aesthetics

>>42283110
it's bad because you'll quit going to the gym 5-6x/week after the first week

>>42283582

I'll just do four times and skip the legs bit

>>42283110
No

>>42283612
Good plan that's what I do and my legs look fine

>>42283612
just do PPL + back&chest + shoulders&arms, so you end up going 5 time a week.

>>42283632

Why not just do pplpp

>>42283110
I do it Pull -> Push -> Legs, never liked doing legs the day after I've done back.

Why not just go 5-6 days a week, doing the next round in the cycle each time?
If u do pplpp week one, do lpplp the next and so on

>>42283676
more volume, on chest you're always htting shoulders a bit, and on back day, your are also hitting biceps, same goes for other passive muscles or what ever the fuck it's called in englishh. the next day you train them specifcly = more volume which is good for natties

>>42283582
Or you could just try not being a pussy.

>>42283110

that's not what brosplit means

It's pretty good just look at the guy in the pic

How do you anons do core with a PPL routine?

>>42283110
I do plp and lots of drop sets so I only go to the gym three times a week. I have to go before work at 4am so I'm not going to wake up at that time more than three times a week.

>>42283886
I just add some ab isolation at the end of my workout every other day

>>42283918
What r drop sets?

>>42283886
Deadlift every other pull workout
Squats every leg workout
Abs after each leg day
>Im kinda dyel tho, just hit 1/1.5/2.5/3

>>42283110
I don't understand the benefit of doing only push movement on one day and only pull on another. Feels like broscience if I'm honest.

90% of progress is diet anyway. Routines are meme tier for the most part.

>>42283886
abs on legday. i don't do much for legs anyway, just squats and calf raises, so there's plenty of room there

>>42283110
Yes, just do push pull where a squat is a push and the deadlift is a pull so you train the legs more than once a week. ez

>>42284008
How is it broscience to give your muscles a rest in order to avoid overexertion?
Routines give consistency which is the one of the most important things of hitting the gym.
90% of your post is broscience.

>>42283628
post em

I do arms+shoulders/core+chest+back/legs. Why is ppl better?

Agonist antagonist is the most efficient split. Period.

Kys if you do ppl

>>42284319
>seriously implying you're ever overexerting yourself
Day 1 low weight high reps.
Day 2 medium weight medium reps.
Day 3 high weight low reps.
>rest day
repeat.
Your muscles do not need nearly as much rest as you're assuming.
Provide citations otherwise, unless you're lifting max weight every single day until total and utter failure you're never overexerting yourself. To imply otherwise admits you don't know shit about lifting.

>>42284711
>you need to lift max every session to exert your muscles
How long you been lifting
Also, debunk the routine meme or admit you're retarded

>>42284681
GET YE GONE ALPHA DESTINY

>>42283110
Its pretty good. Another good option would be a simple horizontal/vertical split. Do rows and bench on one day and ohp and weighted pullups on another. There is research suggesting that pulling is good to do prior to your pressing.

>>42283582
Wong. been doing this for 10 years (with a few routine changes here and there).

>>42283886
do abs every time you go to the gym but hit a different group (crunches/obliques/core)

>>42283110
I can only go 5x a week
should I do PPLPP?

>>42283110
I only have time to hit the gym 4 times a week because I still want to do some running and boxing. What do? I realise PPLxPPL is one of the best

>>42284711
You must be trolling. It is very basic science that too much exercise without rest causes entropy. Unless you're juicing, you should train each muscle once a week. If you think you have hit a plateau, there are routines which allow you to hit each muscle twice a week as a way to shock your muscles.

>>42283582
Already a year on PPL, if you can't stand gym 6xWeek then you are a pussy

Benchpress, Squats, Deadlift. What else do you need?

>>42285284
You can do ULxULxx,
Or include knee extention exercises on push day (squat, leg press)
and put hip extention on pull day (DL, glute work) and do a PPxPxPx

>>42285264
Do one day of swimming, and back-bi; Chest-tri; Shoulder-traps; Legs

>>42285359
Can I do two days of swimming? Ican't do more than 5 days a week because the only gym in my town (very small town) opens only monday-friday, but I could take swimming classes one day of the week and on saturdays.

how is PHUL for a PPL routine

>>42285344
OHP, rows, power cleans, cleans, weighted pullups and dips,
>>42285492
Eh, build your own home gym? Really you just need dip bars and/or rings, pull up bar, power rack and a barbell with plates. Thats all you need to get stronger.

>>42285326
>causes entropy

You always increase the entropy of the universe, anon. I think you mean atrophy, lol

>>42285264
PPLUL

>>42283582
>>42285334
5-6x/week really isn't that bad, considering how short the workouts are. I can do each workout plus accessories in probably 1 hour, 1.5 hours absolute tops

>>42286075
How long do you rest for typically?

>>42284063
I do front squat on Push days. Is it a meme tier exercise?

I've been doing DNA guy's PPL all summer but my bench has stalled
What other chest exercises should I do?

>>42286099
Not the guy you replied to, but the longest rest interval I have is 5 minutes for squats, but everything else is anywhere from 1 minute to 3 minutes (most 1.5 minutes or less).

>>42285326

I hope no one takes this bait

>>42286298
>t. BTFO brotard

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>>42283110
I do PPxPPxx (starting on Monday)

Squats on Push day, DLs on Pull day, I see no need for a dedicated leg day.

>>42286326
You understand that even the most basic beginner routines like SS and SL hit the main parts of the body 3 times a week right?

You do understand that frequency is still king for attaining natty gains right? Especially for beginners milking those noob gains.

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exrx has a good list of template work outs for whatever your need is.

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>>42286853
>doesn't post a link

>>42286964
h o l y f u c k
what does it take to google exrx and follow the links? Do you have a subhuman iq?

>>42287075
>>42286964
>>42286853

http://exrx.net/Lists/WorkoutMenu.html

for the mentally impaired.

>>42286227
Do you also only take 1 - 1.5 hours per PPL session?
I feel like I waste so much time resting.

>>42287075
lrn how to 2 internet stupid nigger

you were on the webpage long enough to screenshot it, copy and paste the link to what it is your talking about dingus

>>42286491
I use leg day to hit a lot of otherwise ignored groups. Mostly for leg curls, which helped me break a DL plateau cause of weak hammies, abs, and calf raises. That right there is already a lot of volume if you hit squats hard.

Also doing DL right after squatting hits a lot of the same secondaries, especially in lower back if you are doing low bar. I think these are the main reasons people stick to PPL. I would go pull, push, legs though to seperate DL and squat.

>>42283110

If you want to go to the gym 6 times a week which isn't worth it in my opinion. Upper/lower or full body is what I prefer so I can actually have a life.

>>42287256
45-90s is standard if you are going for hypertrophy, especially in isolation exercises.

2-3m is what most people do on the heavier compounds though, and if you go full retard powerlifting rests hit 10 minutes when you get into more advanced routines.

>all these DYELs that get through a laundry list of exercises in 1-1.5 hours

Absolutely none of you are lifting heavy.

>>42287380
..but.. but they don't LIKE doing deadlifts and squats. girls don't even look at legs anyway.

>>42287386

No, they just don't look at their legs, because they don't have any.

ulxpplx is superior

>>42283110
just do a program that is tried and true since you don't know shit about proper programming in the first place.
>>42283886
you can train abs everyday
>>42283797
push (chest, tris, shouldes)
pull (back and bis)
le leg day
yes it's just a bro split
>>42285344
rows and pull ups to build a good back and so you dont fuck up your shoulders. and ohp so you arent a dyel and have good frontal delts for bench.
>>42287380
yeah this, you dont need to do 30 accessories. they are called accessories for a reason.

>>42287362
Thanks for the input m8.
Gonna try doing 45s for my isolations and 2.5 - 3m on my compounds tomorrow.

>>42286503
Well there's the problem, new lifters shouldn't be lifting PPL and no one should recommend it to them. Its best for people who already know what they're doing. Who the fuck was saying that?

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>>42287333
As I said squats and DL are on separate days, I do traditional deads on pull day1 and romanian deads/or/good mornings on pull 2. On push1 I do Zercher squats and hack squats on push2.

Calf raises are useless to me, being naturally builtfat I have beautiful calves. And I'm not entering Mr. Olympia this year so why the fuck would I care about my calves. I walk allday erday

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Push (Chest/Triceps/Shoulders):

Flat Barbell Bench Press: 3x5
Seated (or Standing) Barbell Shoulder/Overhead Press: 3x5
Incline Barbell Bench Press: 3x5
Dumbbell Side Lateral Raise: 3x10-12
Rope Pushdowns (circuit machine): 3x10-12
Overhead Dumbbell Extension or similar triceps exercise: 3x10-12
Shrugs(circuit machine or dumbbells): 3x10-12

Pull (Back/Biceps):

Barbell Rows: 3x5
Lat Pulldowns with (Long Bar or V-bar) (circuit machine): 3x8-10
Seated Rows (circuit machine) - optional if already doing barbell rows: 3x8-10
Face-pulls: 3x-10-12
Barbell Bicep Curls (Alternate between close and normal grip): 4x-10-12
Choice of one other bicep exercise (typically Hammer Curls): 3x10-12

Legs (Quad/Ham/Calves):

Barbell Squats: 4x5-6
Leg Press (optional if already doing above squats): 3x8-10
Leg Extensions (circuit machine): 3x10-12
Hamstring Curls (circuit machine): 3x10-12
StandingCalf Raises (circuit machine): 5x10-12

Do abs everyday

>>42287651
>As I said squats and DL are on separate days, I do traditional deads on pull day1 and romanian deads/or/good mornings on pull 2. On push1 I do Zercher squats and hack squats on push2.

I worded that poorly. I'm saying 24 hours of rest isn't enough because you do squats and DL the day after. Depends a lot on if you do hi/low bar squats, but there is overlap on the secondaries to a lesser degree regardless.

Yeah I fuck with calves cause I just felt weird only hitting them when I brace for other shit. Isolation on them is prolly overkill.

>>42287578
45s or less if hypertrophy is your only concern is straight out of practical programming, idk why most people say to rest 60-120s. I don't just because hypertrophy isn't my main goal, good luck though.

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>>42283110
PPL is fucking retarded.

First of all only hitting each muscle twice per week...? ( more like once per week, let's be honest who the fuck goes to the gym 6 days a week? Unless you're a NEET this isn't happening )

Then... WHY would you split up legs into their own day? For what damn reason would you not just combine legs to one of the other days and then be doing Upper/Lower? It makes absolutely no sense to have a seperate day for legs.

>>42287909
>45s or less if hypertrophy is your only concern is straight out of practical programming

[citation needed]

rest 5+ minutes if u need to recover idiot

>>42287661
post body

curiosity

>>42287921
So you can rest your arms ya twat

>>42287991
You don't need that much rest retard

>>42287929
page 65 practical programming by rip bruh.

Also, arnold. 5+ is more for strength/power specific.

>>42287921
bost body

>>42288034
>reading a book by a fat faggot

>>42288063
5/10 for two responses tho u dun gud

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>>42288063

>>42288091
except that's not rippletoe

PPL is the best split for guys. UL is the best split for girls.

>>42288501

You are small and weak.

Best ab isolation exercises that don't involve machines?

>>42288522
rollouts

>>42288528
>rollouts
Wheel is machine.

>>42288538
what's your fucking problem

>>42288545
Your lack of reading comprehension you mong.

>>42288518
You're a whooty.

>>42283110
No it's a good routine, it's just kind of unnecessary. You could get the same results in half that time if you trained fullbody. Also, keep in mind a lot of that shit has overlap. If one day for pull, you decide to do some pendlay rows, you just also hit your legs and are then impeding recovery. ALSO, you might be working different muscle groups, but you're working the same nervous system. You're not giving yourself enough time to recover.

>>42288501
why the fuck would u split legs into their own day?

>>42283632
>back&chest
>shoulders&arms
>implying you can work your back or chest without your arms or shoulders
this is why these splits are fucking retarded

>>42288558
I guess you don't want to use your body either because of the levers
buy a $10 wheel and stop being a pedantic faggot

>>42288594
Nigger point to the fucking lever on your body right now, then take a photo so I can jerk off to your dumb ass.

>>42288569
Because you can then use the second half of the day for cardio or to target areas falling behind

>>42288569
It depends on your goals, but
>if you're skinnyfat, you can do squats and deads, and/or cardio
>if you're ottermode, you can add ab work to the leg day (it's all hip-connected movements)

If you're none of the above, yeah you can just do a 4-day Push/Pull, with squats on first push day, and deadlifts on second pull day, ABxAxBx.

If you're a girl, an UL split is nice because you get a 1:1 ratio, thus not training your upper body as much. Guys will prefer PPL because it means a 2:1 ratio.

But yeah, some guys need less legs.

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>>42288605
>being this fucking dumb
do a pushup
do a curl
do a calf raise
look up
do a goodmorning
do a situp
all levers

>>42285344
Rows, pullups, overhead presses.
Even then you're still neglecting your middle and rear delts, calves, abs, and of course your cardiovascular system.
Bassically full body routines are shit.

Do I need to do SS or Greyskull or something first or can I go right to PPL?

>>42288805
stats? complete noob?

>>42288805
texas method

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>>42288667
>Bassically full body routines are shit.

>>42288805
You can do PPL first, it's fine.

I actually think 5x5 programs like GSLP, SS, or SL work better for intermediates.

I recommend PPL to skinnyfat noobs because it gets you sweating 6 days a week, and is generally done at a safer rep range for your joints. You also get more exercises to learn.

>>42288822
Pretty much yeah

>>42285344
It's not the PPL I run, but I've seen PPLs programmed like
>Monday: Bench and 5 exercises that enhance Bench (OHP, Skullcrusher, Tricep Pushdown, Lateral Raises, Pushups)
>Tuesday: Squats and 4 exercises that enchance Squats (Lunge, Step Up, Standing Calf Raise, Seated Calf Raise)
>Wednesday: deadlift and 5 exercises that enhance deadlift (rows, face pulls, shrugs, hammer curls, chinups, reverse fly)
>Thu-Sat: repeat

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>>42288655
>Unironically this much of a cuck

What you describe are BIOMECHANICAL FUNCTIONS

This is a lever

Now please kill yourself and then me.

>>42283582

I'm the exact opposite. If I do anything less than 5x a week I get lazy and stop going.

>>42288823
>texas method
buy a gun and shoot mexicans?

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More people should be doing this instead of PPLPPLx

Having a day just for legs is too tempting to skip, and 6x a week is overbearing and unnecessary for anyone who isn't on gear or doesn't compete

>>42288914
read up on what a lever is buddy

>>42289018
>lever
noun
1.
a rigid bar resting on a pivot, used to move a heavy or firmly fixed load with one end when pressure is applied to the other.

Does your arm look like a rigid bar, mate?

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>>42289032
I know it's a difficult concept to grasp, maybe pictures will help you more

>>42289001
Exactly. Unless you are competing, you do not need a dedicated leg day. A few sets of squats and deads a week, and you will have better/stronger legs than most gym bros.

Calf raises and special ab work are stupid. Calves are 100% genetics, either you got nice ones or your on gear. If you DL, OHP, and row you will have very strong abs. Just gotta get the BF low enough to see em.

>>42288805
do ss and get you linear progression gainz, then do an actual periodized program.

>>42283612
My nigga

>>42289054
eternally btfo

>>42283582
Just decrease the legs and do them after/before one of the workouts, and voila - you only have 4 training days.

PPL then PP in one day

>>42283582
I legitimately have done a PPLxPPLx for almost 8 months, have had great results, and I'm absolutely addicted to going to the gym. I'm doing a mix of both strength training and aesthetic training and have managed to put 50 lbs on my bench, 60 on squat, and 120 on diddlies (huge improvement partially due to form fixes)

>>42283977
>1pl8 ohp
>1.5pl8 bench
Literally how? I'm almost to 2.5 bench and have a hard time with more than 145 ohp.

>>42285121
Imma wreck your shit above the knee, man.

>>42283110
>tfw PPL 3x10/7/5
Best gainz right there. Good mix between strength and aesthetics

/fit/, can I do PPLPPLR but GVT style?
So like, 10x10 OHP, 10x10 Bench, 10x10 Dips on push, etc?

I really like training almost every day, but I also love doing high volume

is it okay to do a push-pull split with no dedicated leg day if I hit legs with cardio at the end of every workout (bike + treadmill) + leg-press every other workout?

>>42287921

Same idea behind upper/lower.

Rest your arms and upper back while doing squats.

>>42287661
Oh hello coolcicada's ppl. I'm doing this too, but I only do abs (ab wheel) on leg day. What's the reasoning for doing any exercise every workout instead of twice a week like everything else in the program?

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>>42286491
I did this. Now I do a leg day. I just couldn't push myself on any exercises by having squat and deadlift early in the workout. Or if I had them late in the workout, I couldn't push myself on them.
I still made okay gains tho.

>>42291910
WOW FIRST ACTUAL BODY POSTED IN 131 SHIT POSTS. Ppl wins it by default?!

>>42289650
>1.5pl8 ohp
>2pl8 incline
>t.barbosapl8 flat binch
>2pl8 10 skwat
>2.5pl8 diddly
>just fuck my shit up

>>42285344
Strict press, lateral raises, shrugs or rack pulls, power cleans, curls for elbow health, weighted pullups or Chinups, at least one row variation, face pulls...

>>42283582
Only true for noobs imo

>>42287960
I started this like a month ago. I'm 6'1" 152lbs. I used to be 129lbs at my lankiest due to a concerta problem. Wasn't an addiction I was just forced to take it.

>>42291617
I do different core exercises at the end of each workout. Some days I'll do crunches and the next I'll do leg raises. I just like doing them everyday to help relieve stress from listening to bullshit all day

>>42291617
How are you liking it so far? How long have you been on it and have you seen or felt results?

>>42287921
>First of all only hitting each muscle twice per week...? ( more like once per week, let's be honest who the fuck goes to the gym 6 days a week? Unless you're a NEET this isn't happening )
You are a lazy fat fuck with a shit body. Your post is trash bait, post body or kys fatass.

>>42285262
Different anon but I've been wanting to do the same thing. Can you reccomend some oblique exercises?

>>42288936
That is a crude stereotype. Not all of us Texans shoot Mexicans. Some of us use them as slaves who get paid more than American workers

>>42283966
I didn't know either and felt like being a good person and googling it for the both of us. Essentially you do a set, then drop(lower) the weight and repeat until failure.

>>42291910
Pls say you're natty

>>42284513
Take chest for instance. If you bench one day you're not only working your pecs, but also tris. If you do incline you're also working shoulders a bit. By keeping those "push" muscles to one day, you'll avoid working those same muscles multiple days in a row. I don't know what your back workout is like but I do rows, pullups and lat pull-downs. These wirk bis a bit, so I work bis on that day too, which is my "pull" day.

>>42293134
He is

>>42284063
so you work your legs 4 times a week.

>>42283582
Made it a month and a half before I needed a legitimate break. Mostly because my tris

>>42283723
Same, have to do Pull first.

>>42288016
>workout arms 6 days a week, no rest, you'll be fine.

Maybe if I'm bulking like mad.

>>42283110
Mon
Leg heavy - pull volume

Wed
Push heavy - leg volume

Fri
Pull heavy - push vol

Heavy: 3 x 3-2
Vol: 5x5 + accs

>>42288864
>5x5
>SS
Oh, I see. You're retarded. That explains why you think linear progression programs are not good for novices, i.e., exactly the people they're designed for.

>>42289207
Reminder that compound exercises providing enough ab work is a meme