How long should you let each muscle group rest for? If I'm

https://www.instagram.com/caitlanknapton/

>>42483894

You shouldn't be doing PPL anyways you tiny DYEL weakshit faggot.

>>42483902
She got fat. A shame.

>>42483912
What should I be doing then?

>>42483924

Are you a beginner? GSLP or SS
Are you an intermediate? Something that has a focus on increasing work capacity, building muscle mass, and putting weight on the bar over time (there's infinity number of these programs available, some better than others)
Are you advanced? No, no you aren't.

>>42483894
>falling for the PPL meme
>spending more than 3 days in the gym
Lmao at ur life faggot

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>>42483936
>Something that has a focus on increasing work capacity, building muscle mass, and putting weight on the bar over time (there's infinity number of these programs available, some better than others)
I don't understand though, shouldn't it built muscle mass (and I eat tons of protein), and I am always working on adding more weight whenever I can. I also do OHP, Bench, Deadlifts, and Squats, which as far as I know are the 4 most important compound exercises.

>>42483988

It has no method to putting weight in the bar or building work capacity because you don't know how programming actually works. Find something else somebody else has already out together that has more experience training and coaching than you and follow what they prescribe.

>>42484037
This isn't an argument though. Whenever I can do 3x10 with any of my lifts I increase the weight. All of my weights have been steadily going up. You're claiming I can't add more weight and that I don't know how programming works, so give me an intermediate routine and explain why it works better. Otherwise you're talking out of your ass.

>>42483894
Try it and modify on the go. Don't rely on broscience answers, input (volume) and output (gains in strength and muscle) should guide you.

Read about different PPL splits, excercise selection and timing. Let's say you hit two PPL cycles in a week. If you deadlift, you've got to decide where in the week you do them (Last L day, for example). Also the rest day (if any) and where to put it.

>>42483924
redpill: it doesn't fucking matter. if you want to get big focus on low weight high rep ranges rather than going heavy every day, like 4x12. all of the programs /fit/ recommends work. most people on the internet are lying about how much they lift.

>>42483894
Until it stops being sore. That works for me anyway. I've tried to push it in the past but it eventually always results in joint issues, cramping, and suboptimal gains. So now I take my time, however long that is, and it feels more natural that way.

>>42484083

Because all PPL is is a laundry list of accessory exercises.
Because it isn't an actual program just a bunch of lifts thrown together.
Because it doesn't seem to understand that you still use muscles that don't fall under those days for your exercises.
Because it literally has less frequency and weekly volume than a 3 day full body program.
Because the concept of auto regulation and fatigue is lost in PPL.
Because it's fucking trash tier shit programming that came from Reddit.

>>42484121
>if you want to get big focus on low weight high reps

What?

>>42484154
if you want hypertrophy do like 60-70% of your 1rm for 4 sets of 12, it's better than 3x5 at 80%

>>42483894
>>42483902
She just went from top tier escort look to trashy fat whore with tattoos Damn shame

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>>42484154
>>42484121

Ultimate redpill, rep range doesn't matter. What matters is number of difficult sets throughout the week. Multiple different rep ranges increase the effect.

https://www.strongerbyscience.com/hypertrophy-range-fact-fiction/

>>42484208
so i should have a heavy day and a light day? i already do this to an extent

>>42484190
>>42484208
I feel like I can never figure out the truth here.

I've been doing phraks GSLP. should I keep doing it if I want to build muscle and look good?

>>42484242
yeah dude you'll be fine. as long as you're doing compound lifts a couple times a week you'll be alright.

we're all gonna make it.

>>42484227
Not that anon, but what you want is periodization.

>>42484242

The truth is out there, in scholarly articles, peer reviewed papers and the like. If you're a beginner, keep doing your beginner program until progress stalls and deloading doesn't help. Then move to an intermediate program. It'll be better in the long run.

>>42484227
You should focus on doing about 60-120 reps per muscle group per week. That's literally all there is. You can plan your workout around that however the fuck you want, just make sure you do enough volume.

>>42484208
I'm a proponent of 10 sets of 3 rep scheme. How legit is this 'sets are more important than volume in lb/kg' idea?

5 sets of 3 or 6 heavy doubles is the only real way to go, anything over 8 reps is just cardio

>>42483894
>>42483902
holy reverse progress

>british women
>ever past the age of 18

>>42484264
>>42484267
>>42484269
>>42484242
see, look at how much bs and broscience is out there.

it's because everyone wants to be big and strong and people realize this so they roid for a few years and then use their body to sell the secret to getting that body.

the truth is there's no secret beyond do compound lifts a couple times a week. it's like losing weight. you just count calories. that's it. but it's something everyone wants to be easy so there's a thriving industry of snake oil salesman built around it selling diet books and health bars and shit.

>>42484279

The way I feel about that is if you can do it for 10 sets you should be doing more than 3 reps. Unless you're making load drops that is.

>>42484267
You need to be really weary of sport science journals most of their studies have bad science with stupid methodology.
So don't do just abstract or conclusion only reading.

>>42484301
I take powerlifting-tier breaks, especially after first 5 sets. Also drop the weight on the bar, if technique and bar speed isn't up to my standards.

>>42484299
>there's no secret beyond do compound lifts a couple times a week

Not quite. You still need enough volume/intensity to cause muscle damage in order to stimulate growth. Also some muscles aren't sufficiently hit by compounds and thus may require extra work (e.g. rear delts, calves etc).

>it's like losing weight. you just count calories

holy shit you're clueless

my guess is you're a fat fuck larping as a powerlifter

>>42484358
>no, you forgot to mention you need to pick the weight up more than once
AUTISM
>you also forgot to mention that if you eat 2000 calories of pure sugar you might eat more cause you won't be full
AUTISM
>projection
AUTISM

>>42484400
>screeching about AUTISM
You're the only one sperging out here, friendo.

>>42484358

Hey now, /plg/ program more intelligently than 97% of the rest of /fit/. Doesn't mean a good portion of them aren't fucking retarded.

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>>42484400
>just do compounds and eat big dudebro
>but anon that's a very superficial look at things, and here's X and Y examples to prove it
>hurr durr u autisism

really made me think

>>42483902
Damm that was fast, hahaaha, thanks anon

She got thicc, would bang and marry

>>42484438
>bitching about not being specific enough when everyone knows you have to bench press more that one set of one rep per year
>not autism

almond activation achieved

>>42483936
>want to get better looking, not injured, and healthier
>do a powerlifting linear progression program, so you can make no aesthetic gains and snap your shit up

>>42484484
But even then you can't just do compounds only. There are many smaller muscles that need isolation work.

>>42484147
>reddit invented PPL
Pretty sure there were PPL splits in the 1970s

>>42484503
again, thank you for sharing mr. autism but we all knew that already.

>>42484494
>implying progressive overload is not the key to gaining muscle

>>42484194
just nailed a top tier escort last weekend that weighed about 10lbs more than her in that pic.was fucking god tier slamming into her ass

>>42484518
>implying progressive overload is impossible on PPL and other bodybuilding routines
>thinking the intensity of the weight is the only factor

>>42484494
So much this
>on ss
>I weighed 200kg
> was doing fine 100 kg bench 3x5
>go next session
>do 101
>first rep first set
>both pecs explode rotator cuffs both torn 4 slipped discs
Thanks rippetoe

>>42484515
Yet your first post wasn't clear on that. So obviously it's not as simple as you made it out to be.

>>42484525
How much did it cost was she clean I don't want an std but I also don't want condoms.

Explain the difference between SS and Crossfit, apart from Crossfit having a larger exercise selection.

Reminder: Rippetoe was a Crossfit trainer until 2009 when he started viral marketing his own SS program on the internet.

>>42484267
>there are people that do beginner programs


Why?

Why dont just make your own program that can help to reach your goal?

I made my own program, i can add or remove movements

>>42484608
because that shit takes ages not to mention trial and error, and not everyone has time for that shit

>>42484608
Because beginners generally don't know what the fuck they're doing and end up making garbage.

>>42484608

You are small and weak, you are not allowed to give your opinion here.

>>42484639
Im 5 11, 186 lbs now
Im getting big
>>42484614
>>42484617
Well internet help a lot, i have learned manh things just looking for "big legs workout", "how to get a big back" and "big chest workout"

Learn to use google

My program is helping me a lot and i made it myself

>>42484670

That's fucking small and you don't know how to program at all clicking in clickbait articles.

>>42484400
he is completely right
Also double dubs so double right

>>42483902
thank you, based anon

>>42484684
>That's fucking small
That isnt

>don't know how to program at all clicking in clickbait articles.
I see youtube videos and some workouts at bodybuilding.com

I pick most effective movements and mix it with hypertrophy

And its working very good, im 1500 cals above my tdee and im not gaining too much fat like many people said here i would gain

>>42484588
SS
>same exercises over the week
>gradual increase in weight
>lifts mechanics well explained
>all exercises are simple
Crossfit
>random exercises every session
>oly lifts for high reps
>big jumps in weight
>housewives doing oly lifts
Dunno man sounds about the same.
>

>>42484670
what does your workout look like?

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>>42484731
>im 1500 cals above my tdee and im not gaining too much fat

>>42483924

Reg Park's 5x5 over 9 months. Enough volume to put meat on someone and is not a pussy rouine like SS. (Though you will find the first 3 month break in phase resembles SS a lot.)

>>42483936
stfu with the SS meme. No one wants to look like shit for a year before they start an actual aesthetic routine. Maybe do some stronglifts if you're literal auschwitz mode who can barely bench 90lbs

>>42483976
trolling beginners is just how this board gets more autistic

>>42484749
Im telling chest here because i know names on english

Flat bench press 6x 8-10
Incline bench 5x8-10
Decline bench dumbbells 4-12
Incline dumbbells 4-12

Push ups, 2x to failure

>>42484208
this is interesting. Ive never seen this graphic and had assumed as long as i'm hitting 6-12 reps with heavy enough weight i'd be gaining max hypertrophy. It's worked for me but I just didn't know that it didn't matter as much as i'd thought.

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>>42484563
wound up being 600 for 90 mins including her valet parking but not including room cost .

she stayed a little over 2hrs and I had bought a bottle of decent champagne (perrier joulet) and some strawberries. eating them off her and drinking the bubbly off her was bretty fun

she popped out a female condom and it wasnt bad. I had to pull out a crown when I ass fucked her though

she was clean as possible. you never know .this goes for any chick nowadays honestly. but yeah no signs of track marks , no lesions , no sores , no warts . no visual cues but who the fuck knows .

I get tested every 6-8 months anyways . I've gotten a rash twice and genintal warts engaging in this for about 10 years . avg about 3-8 visits with higher class hoes a year . Went madman one year with 50 plus visits but the majority was a sugar daddy type thing that worked out well for the both of us that year

pic is photoshopped to heck to remove tats and is that photographers style but is one of the dime pieces I see every year

>>42484731
>>42484830

You are fucking retarded. I guarantee you're a skinnyfat mess right now.

>>42484804

Do you know how I know you've never even read the book?

>>42484830
lmao

>>42484858
>>42484859
I know someone has the screenshot of Dominican

>>42484804
Do you actually think there would be any significant difference between 2 identical lifters with one doing SS and the other doing some PPL?

The reason people generally don't look "aesthetic" after ~6 months of SS is because they only lifted for ~6 months, not because of SS.

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>>42484878
Yes there would be a difference.

SS
>no gains, nagging injuries

PPL
>gains

>>42484910

Nice anecdotal evidence you have there anon, really convinced me.

>>42484910
>SS no gains
>PPL gains

100% agreed. Stupid ass strength training bullshit hindered my progress. Fuck powerlifting and fuck being a fatass.

>>42484923
SS is so fucking stupid in every possible way. Literally not a single redeeming quality.

>>42484929
>thinking SS is a powerlifting routine

>>42484940
SS leads into powerlifting routines. Just read his book.

>>42484937

Do you know how I know you have never read the book and are in all likelihood small and weak?

>>42484952
>SS leads to powerlifting
>marijuana leads to heroin
Slippery slope.

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>>42484954
ahahahaha

try me faggot

>>42484987

>sub 90kg
>greater than 15% bodyfat
>sub 80kg press
>sub 120kg bench
>sub 160kg squat
>sub 200kg deadlift

How many of these about you did I get right?

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If every routine is bad and a meme, then what should I do?

>>42484910
Judging from the picture you used, it's more like

No tren
>look like shit, no gains

Tren
>gains

>>42484940
>squat every session
>perform nine times as many squats as deadlifts for the week
>never lift a weight more than 5 times in a set
>no rowing, just do powercleans
It's not a powerlifting routine, only because it would be a shit one.

>>42485041
>it has to be roids, it can't possibly be working out 6 days a week like a normal person

>>42485020
zero, what now faggot?

now tell me how SS is a good program hahahahaha

>>42485073

>lift 6 days a week
>have lower frequency, intensity and volume than a 3 day full body program

Rlly makes you think

>>42485079

I sincerely doubt that little guy :)

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>>42485073
>he dropped 35% bodyfat in less than a year while achieving visible abs and a built physique complete with a somewhat dry look
>but no tren was involved no sir!

Every time.

>>42485093
>still no actual arguments

>>42485114

You aren't presenting a single argument as to why it's bad. Why would I need to present a counter argument?

>>42485086
>intensity
You can lift with a higher intensity on PPL because your workouts are typically shorter than a full-body with the same volume. That's how splits work.

>frequency
On my PPL I do everything twice per week. Are you really pressing, rowing, and benching, deadlifting, squatting, and doing pullups three times per week? And you think you're just as fresh on all of those lifts by doing them on the same day, as opposed to doing two on Mon & Thu (plus isolations), two of them on Tue & Fri (plus isolations) and two of them on Wed & Sat (plus isolations)?

>volume
A high-volume full-body routine lasts hours. A high-volume PPL last an hour. It's a lot better to workout for an hour per day for 6 days, than to work out 1.5 hours 3 days a week. You're not only fresher by doing less per day, but you're also doing more total time through the week.

>>42485126
>telling beginners who have never lifted a single weight in their life to do advanced moves that even experienced lifters often get wrong like squats, deadlifts, AND FUCKING CLEANS
>zero pulling movements but chestbro lifts 3 days a week
>low volume and reps

SS is literally -10/10, not only will you not get bigger due to the insufficient intensity, but you will most likely injure yourself as well.

>>42485168

>intensity

This is not true. By the end of your workout the weights you are moving are simply not the same as the weights at the start of your workout. Think about what's doing more work, your heavy lifts at the start of your workout or the moving the empty sled on the leg press?

>frequency
Yes, I squat or deadlift, bench or do a direct accessory, press or do a direct accessory, do.some sort of pulling then do either some ab work or posterior chain work at the end. Arm isolations happen too, takes me about 2 hours, 4 days per week.

>volume
I'd rather be in the gym fewer days per week then every single day. I can make time easier for long sessions than multiple short sessions

>>42485184

>clear explanations in the book as to how to do squats and deadlifts, the two most natural human movements and two greatest tests of overall body strength and awareness.
>power cleans easily replaceable by speed deadlifts or high pulls
>what are chinups, literally prescribed by Rippetoe
>Rippetoe gives recommendations on how to add volume, by adding additional sets after main sets are complete
>volume is more than enough to carry a beginner through to an intermediate lifter anyways

You obviously haven't read the fucking book.

>>42483902
>https://www.instagram.com/caitlanknapton/

h i g h t e s t

>>42484083
If your weights going up then its working. If that stops then change then. Aint broke dont fix it

>>42485238
You're working out too long. Once you've been working out for an hour and 15 minutes, your body isn't going to recover from whatever else you add. Plus, you're far more likely to injure yourself on your later work. My workouts ar3 45 minutes to an hour.

>driving to the gym is hard
Most people work M-5 9a-5p. Simply go to the gym either before or after work. It's really not that hard. Once you stop putting yourself though torturous 2-hour sessions, you'll come to realize just how much easier it is.

>>42485441

I unironically warm up with more than most of /fit/'s maxes. It takes me 25 minutes to get to working sets for squats and deadlifts, and 15 or so for bench or OHP.

And it's really not that hard once you develop.some sort of work capacity.

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>>42484859
>>42484858
>>42484870
why dont you post your chest workouts?

>>42485711
dyel?

>>42485733
i only have 3 months and half

1 month and half bulking

my goal is 200 lbs, once i get there i will start cutting

in less than a year i will look good while many guys here lift for 1 to 2 years to look good

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>>42484299
Periodisation is the most important aspect of training for natty lifters.

>>42485523
>taking 5 minute rest periods between your warmup sets
Rippetoe has caused so much chaosh.

>>42485168

I just went from ICF 5x5 to a PPL split and the gains for my compounds have been fucking amazing. I'm always fresh and ready to give it my best for my main lifts, and the accessories are hitting all the details for each muscle group. This anon is right.

>>42486011

what ppl routine do you use?

/fit/ should require everyone that talks shit about a program or another person to post a shirtless picture of them currently

my bet is the cancer would be greatly reduced

>>42486197
>you have to be ripped to have common sense

>>42486179

Google for Metallicadpa, there's a google sheet which makes it easy. Face pulls fixed my shoulder issues i had from bench + ohp via stronglifts.

>>42483923
Virgin

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giff pusy

>>42483976
I go five days each week. But I have a cardio day because I'm trying to be healthy more than I am trying to be hypermasculine. I cycle through lower body lifting (deadlifts, squats, leg press), upper body lifting (bench press, military press, standing rows), and cardio.

Am I doing it wrong?

>>42486327
>if you have standards you must be a virgin

landwhale chaser logic

>>42486542
More like, you learn that the ideal female form has a bit of chub without being a landwhale. Especially if that chub is in their tits/thighs, as opposed to their gut/face.

>>42486558
yeah but that woman is FAT

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Guys I need some advice and google just gives me shitty click-bait articles

Can I workout everyday without hindering my gains?

My current routine is PPLPPL and I just do OHP/Cardio on the last day

I enjoy working out everyday so I don't wanna take break but I want gains

>>42485893

I put the weights in and go until I hit about 405 for my squat and deadlift.

>>42486565
Nah, she's pretty thicc

>>42486722
Your muscles need time to rest, rest at least once a week

>>42486816
thank you

Ill take sunday off