So now the dust has well and truly settled and it has been decided

My PPL has a condensed mesocycle where I perform everything on the same day.

>>42787430

My ppl routine looks like this

Push day
Pull day
Legs day
Push day
Pull day
Legs day
Rest day

Comments? Questions?

>>42787430
>the greatest routine for natties

Why is that? I never heard anyone say that before.

6 year lifter here.

All of the most aesthetic brah's at my gym (including me) all run a PPL 6 days a week.

>>42787478
Fresh out of the military heading to study at a uni.
I wanna run PPL but I have no idea about the exercises I should follow.
Any anons with some spare time willing to show me the way to gains?

this has been working for me well recently, I change up the exercises every couple of months but the structure stays the same more or less. Doing biceps on push days and tricep on pull days has let me focus more on arms. I definitely notice the fatigue the next day though, ex. doing chest the day after tris

push 1:
>Squat 3x5
>bench press 3x5
>OHP 3-4x10-12
>DB press 3-4x10-12
>Lateral raises 3-4x10-12
>Bicep work

pull:
>Deadlift 3x5
>Barbell rows 3-4x10-12
>Cable rows 3-4x10-12
>Weighted pullups 3-4x10-12
>Close grip palms facing lat pulldowns 3-4x10-12
>Tricep work

push 2:
>Squat 3-4x10-12
>OHP 3x5
>Bench press 3-4x10-12
>incline DB press 3-4x10-12
>Standing cable flys 3-4x10-12
>Bicep work

>P1 P x P2 P xx
or when I have a lot of free time
>P1 P P2 P x

I do rear delt work and abs whenever.

>>42787430
week one - PPxLxPP
week two - xLxPPxL

PUSH
flat bench - 3x6-8
incline bench - 3x6-8
cable flys - 2x10-12
overhead press - 3x6-8
lateral raises - 2x10-12
pushdowns - 2x10-12
skullcrushers - 2x10-12
cable crunch - 3x10-12

PULL
pull ups - 3x6-8
barbell row - 3x6-8
bent over row - 3x8-10
barbell curls - 2x10-12
hammer curls - 2x10-12
reverse flys - 3x10-12
pullovers - 3x10-12
oblique twists - 3x10-12

LEGS
high bar squat - 3x6-8
leg press - 3x8-10
romanian deadlift - 2x6-8
hamstring curl - 2x8-10
barbell hip thrust - 3x6-8
standing calf raises – 3x6-8
seated calf raises - 3x10-12
hanging leg raises - 3xf

>>42787455
Why push and then pull instead of pull and then push? You can deadlift a lot more if it's the first thing you do for the week

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>>42787430
If PPL is the best routine natty then what's the best routine for roiders?

i'm not sure how i feel about Push and Pull being split into separate days. been doing something like Pull-Push-Pull-Push on day A, Leg Day on day B and Push-Pull-Push-Pull on day C. i feel if i overwork the same muscles in one day without giving them a few minutes to recover i won't be able to do nearly as much as i can now.

>>42787430
Just combined leg and push days. Running ABABABx so I can hit everything 3x a week.

A
Bench 5x5
High bar squat 3x5
OHP 5x5
Weighted dips 5x5-10
Triceps push down 3-5x8 depending on how tired I am
Calf raises 5x15
Leg curls 5x8
Bridges 3x1 min
Bicycle crunches 3x30

B
Bent over rows 5x5
Widegrip pull ups 5xf
Lat pull down 3x8
DB curls 5x6-10
Shrugs 5x5
20 min. of light cardio

>>42787556
arguably any, but old school pump work á la serge nubret never disappoints

>>42787589
congrats, you just invented the upper/lower split

>>42787506
It's pretty simple

Push = Chest/Deltoids/Triceps

Pull = Back/Traps/Biceps

Legs = Legs

>>42787611
>upper/lower split
not what i'm talking about. my question was why would i further split the routine into push and pull instead of alternating between the two for each exercise?

>>42787622
Less crossover for recovery with split days than with antagonist training. If you dont do heinous amounts of volume the difference is small and comes down to preference.

>>42787622
Not him but are you trolling? That still sounds exactly like upper lower.

The reason is you can hit your muscles better and stimulate more growth in your upper body.

>>42787654
>sounds exactly like upper lower
again, nothing to do with the question at hand.

i used to do Bench, OHP, Incline and Dips all in the same day, and by the time i got to Dips i could barely do them. i've since split it into Bench + OHP and Incline + Dips, with pull exercises in between and i feel i can do a lot more before failure. so i just want to know the reasons for doing the opposite as this thread suggests.

>still not training fbw

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the only good one

>>42787835
Yeah this is fine, but I'd swap lunges for leg press.

>>42787835
>squats and deads same day

This is what happens when you give high school kids access to the internet

>>42787556
>inb4 die you degenerate barneyfag

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>>42787868
>OHP and Dips same day
>Pullups and Rows same day
>complains about this

how's your third week into brosplit going?

>>42787882
wh-what's a barneyfag?
t. name is barney

>>42787430
Wouldn't the best routine for a natty and enhanced be the same thing but just more volume for the roider? I mean it's not like using aas changes the way your body responds to lifting, you just recover faster.

>>42787947
https://encyclopediadramatica.rs/Barneyfag

Basically he flips his shit whenever any image even slightly related to my little pony is posted. He'll spam the thread with pictures of people equating the show to Barney (the dinosaur show for kids), each post with a colourful little message like 'die you degenerate barneyfag' or 'eat shit and die' etc
Lee, aka barneyfag, has been banned hundreds of times because of his burning hatred of all things small horse.

That image I replied to is from a pony comic. Shit like that sets him off.
Fun fact, he's watched the whole show and has an encyclopedic knowledge of fan characters and shit so that he can point this stuff out. Also he tried to fuck his dog one time.

Thoughts on coolcicadas? I'm running that with deadlift on pull day

>>42787430

PPL is shit and you are small and weak.

>>42787835
Shit. Utter shit. Go do the Leddit ppl until you actually know wtf you're doing.

I've been doing PPL for 6 months, but my leg day is really deltoids and core day with some squats added in since my legs are already disporportionally big.

Push = Chest/Triceps

Pull = Back/Traps/Biceps

"Legs" = Deltoids/Core + Squats

I do legs, pull, rest, push, rest.
It has worked pretty well so far.

Getting much better results with modified 5/3/1 BBB

>>42787509
Why not actually do the L of PPL and do leg one day? Won't the squats affect your bench press if performed on same day?

>>42788145

Can you really be arsed with 5x10 though

>>42787509
>>42787543
>>42787605
>>42787835

Why do ppls neglect shoulders so much?

Best routine: jacked and tan 2.0 with biceps on upper and back on lower. So Kind of push/pull+legs. Rear delts all the time. You cannot do too much of that.

>>42788029
haha thanks a lot for your informative response
dat irony - "I hate it so much I have to watch every episode so that I can be sure to be able to recognise any reference and get angry", sounds like a closeted homophobe

>>42788251

Pls stop shilling it you've been posting about it since yesterday

>>42788268
I spend hours a day engaging in general horsefuckery and even I'm surprised at the shit he picks up on. Despite how much he despises it, he's more dedicated than the majority of /mlp/

>>42788303
I wasn't here yesterday. Why would you assume that only one person talks about it. It's a great program.

>>42788320

For deadlift t2 would you do a deadlift variation or squat variation

>>42788366
I'd do t2 front squats on dl day. These carry over to both dl and squats and generally everyone should front squat. And I'd choose a dl variation as t2 for squat days depending on your weaknesses. My choice is snatch grip dl, because they act as deficit dl and also they are awesome trap builders. And everyone wants big traps.

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pic related is coolcicada's, but the purple stuff is what I added

I do PPLxPPLx

My brosplit has more total volume than your ppl shit routine. You guys are weak pussies that spend at most an hour in the gym. You guys all get your routine from Reddit and come back here think you know how to exercise. Do you do cardio? Probably not. Do you do dedicated ab work every day? Probably not. Only one rest day? Enjoy your injury and your shit program.

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This is mine, some shit I took off reddit. Tons of shoulder work >>42788216

>>42787509
>bicep work
>push

>tricep work
>pull

what?

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Just finished settinu up a new PPL for my own purposes based on what's available on my gym and what I prefer.

R8

>>42788761
Will probably see how it goes and adjust in 2 weeks, so currently the amount of sets and rep ranges are a rough estimate

Also my core is a bit behind in progress, so this should be tough on my core and lower back at first

MWF core lifts whole body

TTh accessories, arms, abs, hams, and traps

I prefer it to PPL

>>42787430
my routine is

>activate ALL the muscles over the period of 3 training days or so.

Is it any good lol?

Basically one day is 1/2/3/4 day, if I am on time i add some core strengthening to it. The other day is various dumbbell exercises. On the third day I use the weird machines, the body weight dip, the rarer back muscles and misc.

I mean, isnt that the best approach of them all? Try to target all the muscle groups and even individual muscles on their own? Sure I may not get the fastest progress. And I may want to add some isolative exercises to it...but isnt it the most wholesome to look shredded EVERYWHERE?

Lanklet with no squats allowed. Focusing on getting joocy goddamn shoulders atm
I like it

Pull 1
Snatch Grip Deadlifts
Rack Pulls
Rows
Biceps superset with Dips


Push 1
Bench Press
Incline Shoulder Press
Lateral Raises
Cavallier Raises
Face Pulls
Triceps

Pull 2
Deadlifts
Biceps superset with dips

Push 2
OHP
Incline Shoulder Press
Lateral Raises
Cavallier Raises
Face Pulls
Triceps

>>42788916
>dips
>pull

>>42788916
That's a list of exercises, not a program.

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how does this program look? (just googled "beginner PPL"):

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

someone mentioned it was basically CoolCicada's from BB which is here:

https://forum.bodybuilding.com/showthread.php?t=149807833


how do the programs compare? Are either of them any good?

t. DYEL

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>>42787556
Kill yourself Barneyfag
https://derpibooru.org/189794

>>42787543
this is correct

>>42787556

8 hr arm workouts

GVT

>people will actually follow posted routines with no periodization

>yeah just do 3x5 heavy compounds and 3x8-12 for accesories

Hahahhaa. No wonder everyone here is a dyel

I do:

Push
Pull
Arms/cardio
Legs/shoulders
repeat till infinity.

How often do you guys take rest days? yesterday was my first rest day in like two weeks, is it necessary to take rest more often? I consider arms or cardio day (do either one, not both) sort of a rest day.
Also, Ive started including arms day because I really dont feel like I work them out enough on the other days and they are lagging. Any tips for this?

>>42788216
What do I need other than OHP? Please help. I may rearrange my split to put shoulders on B day if you've got something good.

>>42789115
>no periodization

This always baffles me, how the fuck /fit/ doesn't periodize it's lifting? Even a powerlifter does resistance/hypetrophy sessions

>>42787605
>20 min. of light cardio

dont forget to inject your dose of estrogen while you're at it

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>>42788761
Updated with rest periods. Still an estimate, will update after I try it out for 2 weeks

>>42788315
Can confirm. I had no idea that grim reaper was from a pony comic lmao.

t. /mlp/

>>42788616
good shit anon

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What are people's thoughts on chest/tris, back/bis, shoulders/legs? Would PPL be better? Any advice on my shitty routine welcome

>>42787478
>Lifting for 6 years
>PPL

LMAOOOOOOOOOO jesus fucking christ this site never ceases to amaze me

>>42788530
t. virgin

PPLs can be alright but they're definitely not the most efficient. Not even close.

>>42789136
Seated db press. All you need. Maybe chuck in some lateral raises at the end of a workout

OHP->seated db press is to delt aesthetics what
Barbell Bench->incline db bench is for chest aesthetics.

Start push day with delts instead of chest, chances are your chest is overdeveloped anyway

>>42789578
he's clearly a miscer

>>42787868
I do 11 sets of squats and then I follow them by 8 sets of deadlifts. What now honey :3

>>42787551

because "pull push" sounds like faggot shit

>did PPL for around 11 months, used creatine only 8 months in
>excellent results, all around aesthetic body
>combined PP into U, which = upper body day
>now only doing ULULxUL each week since a month ago
>making impressive gains

i love it

>>42789633
whats the most efficient then? Some powerlifting bs that a fat guy made?

>>42790175
what were your lifts before starting?

>>42789667
Why should I do seated and standing? Don't the both hit all 3 parts of the delt? Is it just for volume?

>>42790207
they're the same, he's full of shit.

>>42790206
Before I started working out? Haha, I never did any sports or any lifting up until I was a freshman in college, that's when I started lifting (August 2016), then I did PPL, eventually transitioned into ULUL which is what I'm doing now as a sophomore. I was particularly weak and malnourished before I began, and could only (barely) bench the bar 3x3. Just ate more, took in protein shakes after every workout, gained 15 lbs of lean mass in 10 months natty. Now I can bench press 155 lbs, 3x5, used to only used 10 lb dumbbells when I began, now using 47.5 lbs

get compliments from family and friends about physique, abs, chest, and shoulders

I don't do squats or deadlifts though, I never found them entirely useful or very enjoyable, even after doing them for 2 months.

hope that answers your question

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Is there anyone in this thread that has been lifting for longer than 2 years and has good stats?

At least 1/2/3/4?

I tried PPL for a while, but I didn't gain ANY strength on it at all.

>>42788524
>3 sets of bench for 5 reps

I literally do more bench volume in a single day than you do in three weeks.

What are you stats?

>>42790305
don't forget the inc bench

but honestly I bench 80kgs for 5 reps

It was 90kgs but I've only just come back to the gym after 2 months off

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>All these low volume routines
>1x5
>3x5
>5x5

It's really easy to tell none of you have been lifting for longer than a year.

These routines are literally trash. If you don't have at least 10 sets of deadlifts on your pull day and you're doing less than 10 sets of squats, you're literally not even trying.

Doing 6 sets of bench per week is also fucking ridiculous.

>>42790275
Hey, yeah that answers my question & congrats on your progress.

Reason I was asking was because I'm a noob currently doing a strength routine and plan to eventually switch to a PPL variant once I reach 1/2/3/4. I'm wondering if lifts as high as those (even though they are kinda weak) are even a prerequisite now, though

>>42790337
That's pathetic m8.

I bench 100kg for 6-8 reps and then I do incline dumbell bench with 40kg dumbells for 8 reps.

I also only weight 79kg and I'm 185cm tall and have really long arms, so you're either ridiculously weak or your routine is garbage.

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>>42790348
thanks for the input

I haven't been on the routine all that long (like I said, only jsut back at the gym) but I'll stick with it and see how I progress

>>42790281
you generally use PPL to break out of Skelly mode the quickest - best way to gain mass, but no real strength gains.

I'm about six months in to Strong Lifts, looking to transition to a PPL program, but I have no idea how to design one myself? Any suggestions?

>>42790407
don't design your own, use a real one

>>42790339
But doing 10 sets of really heavy squats is extremely taxing on your body

>>42790450
he's trolling

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I said it before and I'll say it again: PPL is extremely inefficient for natties. Can it be done? Yes. But its just a glorified brosplit and inferior to full body training. Full body 3 days a week is infinitely better for all experience levels.

If you do PPL, 3 days a week, you're only hitting each muscle group 4 times a fucking month. If you do PPLPPL 6 days a week, you're still only hitting everything 8 times a month, plus you're spending way more time in the gym than you need to. You're delusional if you think training 6 days as opposed to to 3-4 as a natty is going to make any kind of difference. 6 days a week in the gym plus your cardio is retarded to do long term unless you're on gear. Your recovery goes to shit, you're always sore, and you're bound to get injured.
You might think you're fine because you're alternating muscle groups, but your "pulling", "pushing", and "leg" muscles all use the same joints.

Full body you get way better frequency, you can hit every muscle group 12-16 times a month. Protein synthesis only lasts 48 hours so what makes more sense for your gains?
Steroid users can get away with PPL and splits because protein synthesis gets elevated to 7 days.

>>42790479
>Tfw I go to the gym every day
It feels like I'm wasting my membership if not

>>42790479

>you're only hitting each muscle group 4 times a fucking month

That's why you PPLPPL and go to the gym 6 days a week.

That's 8 times a month for each muscle group as opposed to a "full body workout" which triggers far less hypertrophy in each muscle group 12 times a month.

>>42790479
Yeah, but what are some good fullbody routines then? All I could find was some noob and beginners routine, I'm trying to make my own based on trial and error but it'd be much easier if I could find a fit approved intermediate routine.

>>42790574
You're both on the far side of the spectrum. It really depends on how much volume you're doing on those workouts. Maybe even depends on how fast you can recover.

People that are doing this and use an app to track their workouts. How much volume is one day typically and how much total volume is this weekly?

How's this ppl /fit/ ss means super set. It's mostly just the Reddit ppl with some minor changes

-Pull

•Deadlift 1x5/Pendaly rows
3x5

•Pullups 3x10

•chest supported rows 3x10

•Lying Rear Delt Row

•hammer curls 3x10
SS power shrug 3x10

•dumbell curls 3x10
SS power shrug 3x10

-Push

•Bench Press 2x5,1x5+/
Overhead Press 2x5,1x5+

•Overhead Press 3x10 /
Bench Press 3x10

•Incline dumbell press 3x10

•Tricep Pushdowns 3x10
SS Lateral Raises 3x15

•Tricep Extention 3x10
SS Lateral Raises 3x15

-Legs

•Squat 2x5, 1x5+

•Calf raises 3x15

•Front Squat 3x10

•Hip Thrust 3x5

•plank 3x

•cable leg crunch 3x10

•Pallof Press 3x15

>>42790634

It is pretty high volume

I follow Coolcicada's routine with a few variations but it's regarded pretty well

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 (Tricep extension machine): 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 LEARN LEARN LEARN
Face-pulls: 3x-10-12 LEARN LEARN LEARN
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
Standing Calf Raises (circuit machine): 5x10-12

I usually do either P/P/L [REST] P/P/L or P/P/L/P/P/L[Rest]

>>42790574
If you read further in my post I addressed the 6 days a week version. On top of that, there is no such thing as a "hypertrophy" workout. Your total workload and frequency determine how much hypertrophy is induced regardless of training parameters, regardless of wether you think your workout is a "hypertrophy workout" or not. Its already been established that the best way to bring up a lagging muscle is to train it every day with low volume. Thats why programs like Bulgarian light are so effective. Frequency of training is very important for natties.

>>42790749
Yeah, then I agree with you there.
If you have time and can manage to do great workouts on a high volume pplppl then go for it.

I'm still trying to find a good fullbody routine that is not those shitty "allpro beginners" or "lyles mcSellOut" bs

>>42790774
pls help me find a good fullbody routine, you clearly know your shit m8

>>42790611
Use a Heavy/Medium/Light approach and

On Heavy/Intensity days, stick to lower reps, Medium days are your high volume days where you can go all out, I utilize 10x10, and 3x20 a lot.
Light days dont go above 10 reps for 3 sets. Rotate exercises every 3-4 weeks.

>>42790834
Seems good, I'll try this out!
You're not doing deads for volume, are you? isnt it kinda overkill?

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Does PPL go well with bulking?
or should i stick with brosplit for upcoming winter bulk sesh?

>>42790450
>>42790465
Are you fucking retarded?

That's the whole point of lifting weights -taxing your body so it adapts to it.

>>42790281
Eat more.

>>42790894
yeah but 10 SETS of squats and deadlifts is useless

>>42790809
It depends on your goals really.
Intensity/volume/light with excercise rotation is great. The main idea you have to get is to stop trying to be the jack of all trades. Choose a handful of compound lifts and accessories that you want to improve and strictly stick to those. On your light days you can perform the excercises you aren't prioritizing with light weight simply to practice the movement pattern (I do squats on my light days for 3x10). Right now im focusing on OHP, rows, and rack pulls from shin height. OHP is my main pressing movement and i use close grip incline bench as an assistance for it. So a sample intensity day looks like this for me

Paused OHP 5x3
Close Grip Incline Bench 3x5
Rack Pull - work up to heavy single or double followed by a back off set of 4-5
Row - 3x5
RDL - 3x10
Rear Delt Swings - 3x5

>>42790874
Nope. For volume on deads you should always stick to low reps and just increase the sets imo.

>>42789578
>implying I didn't already do the full body and upper lower routines in the first 3-4 years of my time lifting

Assumptions make an ass out of you.

The fact you'd still think I'd be running a fb or u/l at this stage shows how newfag you're to lifting, or you're just a biased fat cunt who just bench squats and deadlifts and autistically refuses to do anything else.

>>42790204
Most of those programs are unironically better than most of the shit PPLs designed by retards floating around out there, including the majority of this thread.

That being said a non-minimalist fullbody 3x per week program will give you the aesthetic and strength gains of a PPL at 1.5x the speed, if not faster since higher frequency leads to better results as long as total weekly volume is equated. The biggest difference between programming for pure strength vs. going for an aesthetic look has more to do with exercise selection than it does weekly layout so the myth that fullbody is only for fat powerlifters comes from either shills or the misinformed.

>>42790479
Enjoy your noob gains while they last. When you come crawling to the PPL it will be wide open iregardless of your spiteful words.

>>42791061
You're literally running a fucking PPL SIX YEARS IN Jesus fucking Christ LOL.

I'm not a powerlifter by any means, I don't even like deadlifts and I like OHP way more than Benching, but you're just a fucking idiot.

Enjoy that 185 bench LMAO

>>42791120
You say that like PPL isn't a novice program. All you're doing is stretching out your noob gains for longer just to get the results you could have gotten in 1/2 the time.

>>42791120
>>42791120

I'm a late intermediate/early advanced lifter. My noob gains are over.
Fullbody training isn't just for noobs, my friend. Believe it or not, there are other fullbody routines besides Starting Strength.

Coolcicada's with alternating OHP and Bench. Lateral raises are my favorite exercise.

>>42788626
I used to do it the regular way for ages and switched it up to target my arms more

you can't really hit tris properly after doing chest/shoulders because they're already fatigued

>>42788216
twice weekly is neglecting?

>>42788155
I go lighter on squats if I want to hit a bench PR or switch the order of the exercises.
just use your head mate

>>42791130
>Projecting this hard.

PPL took my bench from 275 to 330 at 185.

I bet you're one of those low test betas who can't make gains on high volume routines, must suck to be you. Oh well.

>>42788616
>some shit from Reddit
Nigger that's the exact ppl from the sidebar of r/fitness.

>>42791433
PPL is low volume though

>>42790935
you don't go 100% on 10 sets you autistic fuck.

You build up for like 3-4 sets, then you do 1-2 HEAVY sets, then you go down in incraments and your last set is most likely gonna be an AMRAP set.

>>42788973
It's a fine program mate.

You faggots need to stop with this bullshit.
Have a routine that tires you the fuck out and includes a balance of compounds and assistance work.
Eat a lot of good food, get sleep and lift more weight than you did last time.
Routine doesn't matter shit unless you're a peak athlete which none of you faggots are.

>>42790339
My nigga. Big but boring?

>>42791433
>Implying fullbody=low volume

LOL you keep making yourself look dumber and dumber, honestly just stop posting you're embarrassing yourself.

>>42791516
Dunno what PPL you're doing or have looked at.

I do 25-30 sets every day on my PPL.

12-15 hard sets for strength and progression followed by 10-15 light sets chasing the pump.

I've worked up the workload capacity to train this way over the years and my nutrition and sleep is always perfect so I have no problem recovering. I always eat 200g protein and literally sleep 10 hours a day everyday, without fail. I also have zero stress lifestyle.


Maybe you guys should take this into account before disregarding a routine ;)

>>42790407
Just use the r/fitness ppl and when you're more experienced design one your self or move to another program. Personally I like 5/3/1.

>>42790465
No he's not you damn noob.

>>42791433
Uhh fullbody can have more volume than ppl...
PPL you cant use too high volume since youre training 6days a week

What about WS4SB 1?

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Main movements are taken to a strength range.The exercises below the main movements which are indented are taken to a volume range.

This program tries to hit every body part at least twice a week which is enough to illicit growth/muscle building.

Mixing Strength & Volume is best way to hit the fast twitch muscle fibers and the low twitch muscle fibers. Cardio is always needed regardless if your bulking and cutting as it keeps your fat gains in check in a bulk and keeps your heart healthy. And adding a quick HIIT session with medicine balls, ropes and tire flipping keeps your routine fun.

This program is under 2 hours and is possible to complete it in that time if you are using a timer for your rest sets and not socializing or keeping that at a minimum.

Id say the only bad thing about this program is the lack of triceps, rear delt work and traps. However, deadlifts can be taken to a volume range since they are only done once a week.

Full body > PPL

>push
Bench 5x5
Incline db press 3x8
Cable flys 3x10
Tricep Cable push down 3x10
Skull crushers 3x10
Dips 3xF

>pull
Deadlift 3x5
Lat pull down 3x10
Seated cable rows 3x10
Preacher curls 3x10
Incline db curls 3x10
Face pulls 3x12

>legs/shoulders
Squat 5x5
OHP 5x5
Lat raises 3x12
Front raises 3x12
Leg extension 3x10
Leg curls 3x10

ABCxABCx
r8 and h8

>>42791568
Post your body or shut the fuck up mate. You say full body is better than put your money where your mouth is.

>>42791626
See
>>42791643

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>>42791568
>>42791598

Yeah I am 100% sure you guys have no idea about what some of us do on PPL routines.

Pic related is my push routine which I do twice a week, Monday and Thursday. My Pull and Lower days are the same in volume and variety for strength and fluff.

You really need to stop making assumptions about PPL, you're embarrassing yourself and showing how DYEL you are.

>>42791657
Why don't you post yours? What you look like proves nothing.

no idea if I should run a Upper/Lower routine 4x week every other day or a 5 day PPL

>>42787444
So you spend 3+ hours at the gym everyday? Damn.

>>42791678
That's literally the most typical PPL routine I've ever seen why are you acting like this is supposed to be impressive

>EVERYONE THAT DOESN'T DO WHAT I DO IS FAT
>EVERYONE THAT DOESN'T DO WHAT I DO IS WEAK

It's taken you SIX YEARS to get to 330 bench, I literally know highschool kids benching 3 plates

>>42791643
>t. salty he took a year to bench 1 plate

>>42791678
> 3 sets of this, sets of that, blah, blah blah

you don't know what real volume training is lol

>>42791721
I bet you don't even deadlift 330.

I bet you don't even deadlift.

I bet you don't even lift.

I bet you're a larping Blaha type.

>>42791690
Burden of proof fat fuck. You claim full body is better than post your fucking body and prove it.
>what you look like doesn't matter
Because your shitty FB routine sucks and you look like shit. Fuck off.
>>42791735
I could bench press you fatty. Once again, prove your argument or fuck off.

>>42791738
Oh look we got a tough guy over here who runs advanced powerlifting routines, what a bad ass!

You must be really popular with the ladies, am I right? Haha!

>>42791742
>Projecting this hard
LOL you really might be the biggest retard on this site

>>42791763
It's weird, I can literally taste salt in my mouth when I read your posts.

>>42788216
Are you fucking high mate?
>3 sets of anterior/medial/posterior (OHP)
>6 sets of anterior delts (incline/flat bench)
>3 sets of medial delts (lateral raises
>3 sets of posterior delts (rear delt flys)

And that's neglecting delts to you? Nigga you high as fuck

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>>42791690
>What you look like proves nothing.
Imagine being this dumb.

>>42791774
>Fullbody is only for powerlifting

Wew lad you're literally proving how dumb you sound

>>42790450
That's why it gets you gains, you fucking pussy

>>42788616
This is the exact same as mine except it has 6 sets of lateral raises instead of 3 and uses face pulls instead of rear delt flys which are interchangeable

>>42790935
Boy, you 'bout dumb as hell. Why would doing MORE in the gym get you LESS gains? You're trying to justify being a lazy bitch

>>42791825
you're definitely one of those guys with no deltoids, bitch tits and cow quads

Them full body routine aesthetics

>>42791825
>>42791812
>still not posting body
Cmon fatty. Full body is the best thing in the world. Let's see how great you look.

So you people that somehow get in more volume running fullbody 3-4x a week spend at least 2 hours at the gym, right?
I've honestly never seen a fullbody routine that didn't neglect certain muscles or required extreme amounts of time and energy spent on a single day at the gym.

>>42791774
Lol who said I'm a powerlifter? I lift for general strength, size and for fun. You're really making yourself look retarded with your original statement of "hurr durr y'all are low test that cant handle high volume" and then you post your own routine that isn't even high volume like its supposed to be impressive. Oooh you do 3 sets of bench? And 3 sets of incline? WOW thats crazy man! you sure are a high test alpha LOL

>>42791853
>Implying I don't prioritize OHP over bench
>Implying I've done a single squat in the last 4 months
>Implying I've ever been fat in my life

LMAO you retards really think SS is the only fullbody routine, you guys are so fucking stupid

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>>42791855
>Implying I'm going to take time out of my day to take selfies for a bunch of homos on an imageboard
You can do that if you want but I'm really not concerned enough about proving myself to you fags


It's mathematically proven to be more efficient and studies have consistently proven higher frequency is superior, you don't need to be this angry m8.

>>42791877
>Oooh you do 3 sets of bench? And 3 sets of incline? WOW thats crazy man! you sure are a high test alpha LOL

I only do 2 exercise and 6 sets? Funny that??? I see 27 sets in the image I posted of my notepad, doesn't include everything either.

Maybe you need to get your eyes checked.

>muh barbell exercise are the only sets that count

Kys

>>42791931
>asking someone to prove their argument is salt
K. Whatever you say fatty.

>>42789044
Damn does this guy trawl every single board for mlp? Even /fit/?

>>42791964
It's already been proven, you've been rage posting trying to get shirtless pics of other men the whole time kek, you want me to be fat so bad it's funny

>>42791933
Hold on, 27 whole sets??? Wow you're really stretching the limits there slow down before you hurt yourself.

>>42791933
Wow you really are dumb lol.
Obviously when I refered to the bench and incline I was using it as an example. I too see 27 sets on the image. You said before that we couldn't handle a super high volume routine like yours yet you put up a routine that has you doing 3 sets per excericse, the most generic shit ever. You don't know what real volume training is.

>>42787506
No need to do fancy exotic workouts. Keep it simple.
Day 1
Chest, triceps, delts
Day 2
Back, biceps, traps, and forearms
Day 3
Legs and add
Repeat from 1
Day 7
Rest

If your just starting and want to keep stress down cut the repeat and only workout for 4 days.

>>42792042
Ass* not add.
Fuck i hate phoneposting

>>42791933
27 sets spread among different exercises isn't impressive volume in the slightest degree...

>>42791087
post pic of yourself to validate your point.
Sure if you know all that you're pretty big.

>>42791996
Then show the proof you fucking retard. Link a fucking study, or stop talking out of your ass. The burden of proof lies on you and so far you havent shown shit.

>>42792077
He won't, every time someone tells him to prove his claims he just makes allusions to them being fags.

>>42792028
Exactly lol I did over 600 reps last week in a volume session and I run full body, this guy thinks every fullbody is that generic 3x5 for everything and 4 exercise shit for novices. These people are in such bad denial it's pretty funny to watch.

>>42787430
joe isn't natty bruh

>>42791968
yep

is sheiko good for building muscle?

>>42792085
>>42792085
Do I need to hold your hands? lmao use google to research the results of high frequency training. It's a fact that as long as total weekly volume is equated then higher frequency gets you better results. Knowing this FACT, and knowing fullbody allows for higher training frequency for every part of your body than PPL unless you're going to train twice a day then fullbody is objectively superior. It's literally math, stop being biased retards just because you're running PPL. I used to run PPL too, but the evidence is undeniable.

Also ur a couple of fags and I bet you kiss after every rep.

>>42792192
>retard who doesn't understand burden of proof
You're like an autistic child. Still making allusions to people brings faggots I see instead of providing proof to your claim. Thats some great ad hominem right there mate.

>>42792192
I don't run ppl, I run a modified 5/3/1 BBB and I still think you're a retarded faggot.

>>42792253
>Burden of proof

We're on the internet not a courtroom you retard LMAO you're in such denial you won't even google something that will benefit you

>>42792267
>Running 5/3/1
>Giving ANYONE your opinion on programming

Your opinion means nothing to me

>>42792307
completely this, 531 is complete trash

>>42791691
Do ULULxUL

>>42792184
if you need to ask...

>>42792307
>>42792319
>samefagging and pushing a shit routine
Baby's first troll. How cute.

>>42792289
>making excuses because you don't have proof and are a failure

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>>42792347
>There is one fullbody routine
No you're just fucking stupid

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>>42792360
Honestly it's funnier watching you be retarded, literally all you need to do is google something that could improve your results and you're so set in your ways you won't take the 30 seconds to do it.

>>42792429
who the fuck cares about their total fucking kill yourself

The one dude samefagging full body needs drug out behind a barn and shot. Want to know how I know you haven't been lifting more than a year? Because once you get past baby weights hitting full body 3 days a week with only one day between workouts simply isn't sustainable. There's a reason literally zero elite lifters train or recommend full body after the beginner level. Train for more than a year faggot and then you can have an opinion.

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ush A
BB BP 5x3 (165lb)
DB Incline BP (55lb)
OHP (95lb)
Machine chest
Standing Cable cross overs
DB Arnold Press
Tri' Cable Pressdown
Behind back dips
Alternating Curls

Pull A
DL 5x3 (225lb)
BB Row (115lb)
Wide-grip pull-ups 15x3 (145lb)
DB Lateral Raise//Rear Delt Flies
BB Curls
T-Bar Rows

Legs A
Front Squat 5x3
Lunges
Leg Curls 8x3
Seated/Standing Calf raises

>>42792410
Awl baby knows how to edit page element. They grow up so fast.

>>42789132
>arms/cardio as a rest day
That's fine.
If you get more advance, you might want to make it a "prehab" day.

>>42792112
So many people limit themselves only thinking inside the box.

>>42787430
>People deadlifting twice a week
>People deadlifting and squatting on the same day
>People not pyramiding their deadlifts
Must be nice to have a sub-4 plate deadlift because these routines would send me straight to snap city.

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>>42792446
>t. doesn't understand what progressive overload does to your body
You are literally so fucking stupid LMAO

last bullet point shithead

>>42792489
>Being this far in denial
I honestly don't even know what a page element is, and even if I did I wouldn't waste my time on someone that thinks 5/3/1 is actually good.

enjoy your 5lbs a month though! Maybe in 30 years you'll even be strong :)

>>42792466
I do full body and I'm an advanced lifter. Many other people do the same.
You do realize there are more routines than just SS for full body right?

You can do Intensity/Volume/Light with exercise variation. For example on intensity day you do your regular deadlifts, on volume day your block pulls, and on light day your defecit pulls

>>42792192
Show me a fullbody routine that has equal volume to even an intermediate ppl program.

>>42792511
Yea it's funny to watch. This is why I left /fit/ the first time, people are so unbelievably set in their ways they think they know everything and refuse to even try something different.

>>42792534
Fucking /thread
PPL cucks btfo

>>42788616
hehe

been doin' this one too

>>42792466
>Doesn't consider even the possibility of periodization
>Calling other people new
The irony is honestly incredible

And as for no elite lifters recommending that, first of all you're wrong, but second of all do you not think the massive amounts of gear that most elites take might influence that?

>>42792591
Intensity/Volume/Light

Highly customizable for individual goals and fun as hell.

>>42792583
Post your routine mate. I want to see it.

>>42792591
I'm running a concurrent fullbody right now so there's technically no specific volume since it changes weekly but it's consistently in the 550-650 range. For example last week I did over 600 reps in a single session, over 225 of them were presses, direct tricep and shoulder work. That doesn't even include my intensity day where I reach intensities going into the mid to high 90%'s weekly without ever having to program a deload.

Just because a program has a certain weekly layout does not mean it can't be used for intermediates or advanced lifters, after you get the required MEV and frequency for each body part it's basically just a matter of how often you want to be in the gym.

This board just has this stupid notion that fullbody automatically equals SS or one of it's clones because that's what they're bombarded with on a daily basis because at least 80%-90% of the people on this board are complete noobs.

>>42792752
When I say 550-650 range I'm talking about the total reps just on my volume day, to be clear.

Its kind of tough to post my entire routine since it technically changes week to week and its would be hard to understand just by looking at the exercises, sets, etc but i posted my most recent intensity day here
>>42790999
>>42792669

my ppl routine:

>Push day: squat 3x5, bench 3x5, deadlift 3x5
> Pull day: squat 3x5, OHP 3x5, powerclean 3x5
> leg day: squat 3x5, bench 3x5, deadlift 3x5

>>42792978
what you did there

I see it

Anyone else PPLPPxx master race?

This thread is the only good thread in /fit/ in months, thanks guys.

How do you progress on lifts like OHP/bench when doing PPL?

>>42793440
add weights to the bar

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>>42788761
that looks like sublime.
Is this a workout program or are you programming a workout?

>>42787551
>He deadlifts on pull day

Do you also squat on push day ?

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This is my fullbody routine, don't have a lot of time so thats why the supersets are in there.

Always go at least 3 times a week go the gym

>>42793738
I would personally switch OHP and incline bench in the exercise ordering so that OHP is prioritized more

>>42793795
My shoulders are a lot bigger than my chest so I'd rather focus on the chest

>>42793843
Fair enough, I personally like pause reps a lot for pec growth. If you decide to use them I'd put in in the incline bench slot.

>>42792130
debateable. i still think he is

Alright patrician PPL Routine incoming
>strength/hypertrophy

Strength
>push
flat bench 5x3
ohp 5x3
incline bench 5x5
dips 3x5

>pull
cable rows 5x5
bent over row 5x3
lat pulldown 5x5
reverse curl 5x5

>legs
back squat 5x3
front squat 5x5
deadlift 5x2

Hypertrophy
>push
flat bench 3x8
ohp 4x8
incline bench 3x8-12
dips 3x12
tricep extensions 3x12

>pull
cable row 3x8-12
bent-over rows 3x8
lat pulldown 4x8
reverse curls 4x12
lat raises 3x12
delt flys 3x12
face pulls 3x12

>legs
i dont really do a hypertrophy leg day, because my legs are already large enough (thanks 5x5) so i do a strength legs day and add:
calf raises 4x20

>>42793738
I honestly think its fine, I haven't planned my yet but I'll do something similar

Can someone post the blue and yellow push pull split that has been floating around here?

>>42793863
Will do, thx

>>42791433
>330 bench after 6 years of lifting
I'm just over a year in and at 275 at 175lbs, should I expect to slow to a crawl about now?

>>42794672
If you train hard and consistantly you can get a 315 bench in 3 years.

>>42787430
Stop shilling. Joe.

>>42792534
This post deserves to be in the sticky.
If you are natty, quick, full body workouts 5-6 times per week will amaze you.
This is coming from someone who has done every workout under the sun.
Mind you, this means you can not go heavy every day.
Pick ONE lift to go heavy on.
Workouts should take less than an hour.

Right now I'm doing Phraks variant of grey skull LP with curls planks and farmer walks added in. What's a good routine to transition to once I've been on this one for a few months? My goal is size, I don't care about strength.

>>42787430
Fullbody 3x a week

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>>42795440
>literally doing a routine written by a dyel fat faggot who squats 245lb
Look him up on leddit, why would you follow that shit after seeing how he looks and his lifts is beyond my understanding.

Actually, I did the work for you there.

>>42793675
LMAO do you deadlift on leg day, you retard?

r8 and h8, only been running this for around 3 months. PPLPPLx
Pull
Alternate between 1x5 deadlift and 5x5 pendlay row
3x5 weighted pullups
3x8-12 dumbell rows
4x8-12 hammer curls
3x8-12 barbell shrugs
5x12-15 facepulls
4x8-12 dumbell curls
Push
Alternate between 5x5 benchpress and 5x5 OHP
Alternate between 3x8-12 OHP and 3x8-12 benchpress
3x8-12 angled landmine press (homegym, don't have incline bench)
3x8-12 standing triceps extensions
3x12-15 lat raises
3x8-12 skullcrushers
3x12-12 lat raises again
Legs
3x5 back squats
3x8-12 Romanian deadlifts
3x8-12 front squats
Would do 3x8-12 leg curls if I had a machine
3x8-12 calf raises
1xf farmer's walks

>>42796276
Put deadlifts at the end of the week on leg day and have your first pull day focus heavy rows and volume lat pulldowns, while your second pull day focuses on vertical pulling, heavy chins and volume machine rows. Then front squat instead of back squatting on deadlift day and treat deadlifts as a glute/hamstring exercise.

Read Mike Israetel's stuff so you can better structure your workouts because right now your volume doesn't make much sense, it's just an arbitrary middle range, you make much better gains if you cycle volume in and out in order to create an overload with a new stimulus every single session. For example, start with 14 sets for back, then increase sets weekly until you can't recover (i.e. on rows you do 4,5,6 sets but on the week with 6 sets, you get less reps on the first 5 sets than you did in the previous week and this was a pattern on half your exercises for that muscle group). Once you reach the point where you didn't recover, you take a deload week based on the last week where you were fully recovered (in this example it would be the week where you did 5 sets on rows) and you repeat that week with 50% number of sets and 90% weight. Then you increase the weight on the bar and start a new cycle from the minimum number of sets and work your way up until you can't recover again. If you find your cycles take too long (I.E. you're increasing from 14 to 18 to 22 to 26 sets per muscle group and you still haven't hit your maximum recoverable volume) you should deload anyway and make a bigger jump in weight so that you keep your number of sets in a reasonable range. It's a lot to explain but once you learn it, it becomes as simple as increasing sets until you can't, then increasing weight and doing it again. It's not too important to start at a lower volume unless you can't increase weight in shorter cycles (takes less time to reach your maximum volume) so I usually start at ~14 sets for bigger muscle groups.

>>42796398
I didn't write the program
https://www.reddit.com/r/Fitness/comments/37ylk5/a_linear_progression_based_ppl_program_for/

>>42787430
nigger idk

>>42796398
Also
>home gym
Meaning no lat pulldowns and no machine rows

>>42796419
Oh it's a program for complete beginners. That makes sense. In that case doing big lifts twice a week is better. Once out of the gates though, exercise variation and intelligent progression quickly becomes super important. I suggest reading this: http://dlx.b-ok.org/userbooks/4/0c60aa62052709345336e9c4005ce6a2/_as/[Mike_Israetel_Chad_Wesley_Smith]_Scientific_princ(b-ok.org).pdf

>>42796428
I have these on my power rack and it was a fantastic purchase, but you can replace machine rows with dumbbell rows with knee on bench or any horizontal pull that isn't taxing on the lower back and you can replace pulldowns with more chins, but it's hard to do high reps on chins as a beginner to get volume in so I would recommend just doing more strict close grip barbell rowing to grow lats on that day.

>>42796442
I'll look into it, thanks anon

>>42796507
It helps to read Israetel's blogs on hypertrophy training before reading the book, because it gives you some idea of what workouts look like, and it gives you guideline numbers for all the volume benchmarks the book talks about.

https://renaissanceperiodization.com/hypertrophy-training-guide-central-hub/

>>42795961
What beginner routine would you recommend instead?

>>42796622

It depends on your goals anon. Doing one of the common noob routines 3 times a week is fine until if you're just starting - you want to put all your focus on mastering your compounds, as they will be your bread and butter for gaining strength and adding mass.

One day you'll try to do your linear 5x5 and be fucking exhausted by the second or third exercise of your workout, and you'll start plateauing consistently. That's when it's time to switch to something like PPL.

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>>42790479
I actually agree with anon on this one.
I've been going for the past 8 months with my own routine and went from skinnyfag 140 to 180 (I'm 6'2).
This has been with only machines and calisthenics aswell, no free weights.

>why does you gym have no free weights lol
The "gym" I goto is part of my community center and they're retarded and think people will steal the free weights.

>>42796622
Lyle McDonald's generic bulking routine. Increase weight when you can hit the minimum sets and maximum reps, decrease weight when it's too heavy to do the minimum reps and minimum sets. Do the extra set when you feel good and can easily hit the minimum reps. You can rotate SLDLs out for deadlifts on the second leg day of the week but don't fuck with the rest of the program. You want to be progressing two times per week on every exercise. This means you're progressing faster on upper body than SS and still adding weight to the bar 2 times per week on squats.

>>42796799
He's wrong and you're wrong. Days per week is irrelevant, just split your volume up evenly based on your schedule. If you're not evenly splitting your volume then you're doing intra-microcycle volume variation (DUP) which is a strategy you should use when you actually know how to program it correctly. Training more days per week is always easier than training fewer days per week. ULULULx with the same number of sets and exercises as FxFxFxx is easier, but unnecessary because 3x/week frequency requires a significant sacrifice in volume and your workouts will be very short if you go 6 times a week. No full body routine that gets posted here actually trains every single muscle in the body 3 times a week, so the "frequency" argument is stupid anyway. There is a minimum stimulus required to create overload which is constantly increasing and you need overload to grow period. Eventually you will not be able to recover fast enough to overload your muscles twice a week. Realistically, this is fairly quick. Very strong dudes like Vince Urbank only deadlift heavy every 2-3 weeks because the stimulus required to create an overload is so high for them when they're doing working sets with 800lbs+ that they simply cannot afford to repeat it more often for the sake of fatigue management and avoiding injuries.

>>42797111
To clarify, when I say you can't overload your muscles 2x per week, you can still train them 2 times per week and accumulate volume over time, which can create an overload in and of itself, but if you only did half the training, you'd likely see no growth at all.

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>>42788761
>OHP, military press, DB incline
>in one day
>let alone back to back to back

Who was destroying your delts and killing gains on diminishing returns

>>42797153
It's called workload capacity, maybe one day you will have it Mr <1 year lifter.

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>>42797185
>my workout consists of barbell bench, DB bench, pushups, machine chest press, ending with incline bench
>it's called workload capacity

>>42797185
Actually it's called work capacity and if you were an advanced lifter you wouldn't be running linear periodisation with static volume.

>>42797211
>>42797213

awww poor riddle raybe's twiceps cant handle horizontal and vertical pwesses in the same deyy awww poor riddle boiii come give mammy a kiss

>>42797220
Not an argument

>>42797223
baby got booboo on his twiceps? awww come here riddle raybe, mammy fix dat rite up!

Workout A

chest
shoulders
triceps
back width – chins, pull downs
back thickness – rows, rack deadlifts

Workout B

biceps
forearms
calves
hams
quads

axbxaxxbxaxb

>>42797244
Come back when you've ran the routine for 2 months.

>>42787868
>>42787868
Even Rippletits advocates both on the same day.....for a novice.....fuck off child.

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>>42797220
this type of post has always made me irrationally angry. The written mocking baby voice thing is so fucking embarrassing and cringey

im not in this thread I was just scrolling the first page now

i genuinely hate you

>>42797318
Novices can train squats and deads on the same day easier. Boris Sheiko has his advanced powerlifters bench 4-5 days a week and still none of his public programs include deadlifts and squats on the same day. The difference is that Sheiko has trained 40something PL champions and Rippletits trains high schoolers.

Thoughts?
PT friend of mine wrote it up but I'm thinking of rotating a few of the more niche exercises for more basic ones like victory raises for lateral raises etc.

Push
>Incline db bench 4x6
>db victory raise 4x6

>Cable incline fly 3x9
>db tricep press 3x9

>kneeling shoulder press 2x12
>rope push down 2x12

Pull
>kneeling rope pull down 4x6
>cable seated row 4x6

>cg front lat pulldown 3x9
>db curl 3x9

>incline hammer curl 2x12
>t bar row 2x12

The 2 exercises get rotated to different set/rep amounts depending on if it's push/pull day 1, 2 or 3 to best utilise hypertrophy/strength.

Legs
>squat 4x10
>les press 4x10
>calf raises 4x10
>db lunge 4x10
>leg curl 4x10

>>42797320
awww liddle googoo need a pat on da hed? awww cum gif daddy a hug

>>42797342
Victory raises are for front delts. Overall pretty shitty 3 minute routine desu. You should be doing barbell work to create a greater training response in large muscles with more weight. Right now you're not doing a single chin up or barbell row or bench press.

>>42797384
I'm doing dumbbell bench which I prefer to barbell.
And the close grip front lat pulldown is similar to chinups.
What would you change/add?

>>42797414
Barbell bench and barbell rows. More taxing movements result in more significant adaptation. The only reason you'd do a less taxing move is if recovery is an issue. Chins are more taxing than lat pulldowns, lat pulldowns are a bitch exercise compared to them. Also DB bench and Lat pulldowns are easy to recover from so you can do them after a barbell row/chin up/barbell bench anyway. As a general rule of thumb, pair incline bench with flat DB press and flat bench with incline DB press.

>>42795440
Not memeing here. DO SS, then do lyle's upper/lower

>>42797459
No reason to do SS. Lyle's program can be adapted to progress just as aggressively as SS but in a more symmetrical fashion.

>>42788616
>>42788524
>>42787883
>>42787835
How long do you guys spend in a gym session?

I'm looking into getting back into lifting, but when I was, I really only did 3 exercises a day and it took too long.

Should I give myself less rest between sets/exercises?

>>42796763
>>42797061
I just want to gain size, I don't care about strength. Is stronglifts any good? I'm worried about SS because I don't need that much leg work.

PULL
BB row
Incline hammer curl
Pull-ups/lat pulls
BB curl
Straight arm lat pulls
Concentration curls
Rear delt flys
Hyperextenders
Core work

PUSH
Bench
Shoulder press
Rope pulldowns
Side lat raises
Overhead extensions
Shrugs
Close grip bench
Flys
Pushups to failure

LEGS
Squat
Calf raises machine
Hamstring curl
Calf presses
Quad extensions
Core work

Rotate different exercises including incline bench, dips, leg press, etc

>>42793578
Yep, sublime.
Just was using what was open at the time. Just happened to be working then

>>42797522
Are you retarded? Stronglifts is the same routine but 3x5 is replaced with 5x5. Do Lyle's routine. Also you have no idea how much work you need or don't need because you're new to lifting and it changes every week.

>>42789141
where can I find good info on periodization?

>>42797567
>>42796442

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>>42790479
p/p/l/rest/p/p/l/rest

it isn't that hard

>>42797153
Been doing OHP with other DB delt exercises for 5 years, never had any problems with shoulders and delts are my best feature so far. Just because you can't handle multiple delt exercises in a single workout, does not mean it's bad

>>42797444
so you would replace db bench for barbell, chinups for lat pulldowns, and barbell rows for seated row? or add them on top of the workout?

>>42787430
Legs, push, pull makes more sense imo
Assuming that you don't do standing ohp I think that it'll be better overall for you to give your erectors/abs a day to recover in between leg work and pulling movements (which I assume include deadlifts and some form of row)

I thought this thread would be the standard NO U bickering (and it had some) but I actually learned a thing or three today too. Huh.

>>42797061
Do you really need both standing and seated calf raises? What's the reason for doing both?

>>42798063
not him but they do target different parts of the calf, important for complete aesthetic faggotry or if whatever other sports you do include both sprinting and jumping

>>42798063
I skip calves entirely but do them if you want

>>42788959
Main lifts are progressing in accordance with 5/3/1
>>42788939
I like doing dips supersetted with curls fite me

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>>42787835
>Facepulls on PUSH DAY

Nigga wat?

>>42787458
TinyTrip did push pull legs

>>42798862
Face Pulls also target lateral delts, and they're great to do at the end of a workout after all the pushing.

>>42791505
Could be, idk I don't browse there my gf just sent me a link

>>42797497
Under an hour usually, if you take your time/it's busy could be more, if you rush it could probably be compressed to maybe 30-40 mins?

>>42799023
Hmm, I really gave up because it was just taking up too much of my time.

How long should I rest between sets and different exercises?

>>42790281
Jesus fucking Christ just eat and lift it's not rocket science you god damn dyel

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I'd like to see what the average PPL/memesplit spammer looks like

>>42793675
>not doing the lift known as "a pull" on pull day
>playing the shiggerydoo

>>42794672
>should I expect to slow to a crawl about now?
yes but that anon is still a retard that is underlifting by years

>>42793440
You don't

>>42793738
Reorder your exercises. e.g. Doing deadlifts directly after squats isn't optimal.

>6 days in a gym
meme routine

>>42799370

Ops pic is ppl

>>42799370
Go to reddit.com/r/bodybuilding.

Look in any of their current body threads.

https://m.youtube.com/watch?v=Nqrqy7mIidg

Might try the one here skip through vid

>>42787430
PPL isnt better than a ful lbody or a 2-split.

Any program that works each muscle 3 times a week, with 10+ sets per muscle group, per week, is good.

>>42798862
>>42798996
This is why ppl is retarded. Everyone should row after they bench.

>>42787430
What's an easy PPL routine for a beginner, and by beginner, I mean I stopped lifted like 3 years ago.

>>42799463
OP's pic is also on a lot of gear.

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>>42788761
Oh the thread is still not dead. Updated a few things after first 2 days of this routine (rest intervals and a few minor changes in amount and velocity of sets)

How in the honest fuck are you "natties" doing this much volume?

Is your intensity dogshit?

My chest is ripped after 5x10 Flat Bench and 3x10 Press, 3x10 lateral raises.

>>42800724
Mostly experience. Been lifting for 5 years, I can take much more intense workouts than when I started.

AxAxAxAxAxAx
2x7 Clean and press
2x7 Pendlay Row
5x7 squat
3x3 deficit deadlift
3x10 skull crusher
PPL B T F O

>>42799513

https://youtu.be/Nqrqy7mIidg?t=14m53s

>>42800840
>doing the same shit every day
Gains BTFO

Push A

Bench press
Incline dumbell bench
OHP hammer strength machine
Dips
Tricep push downs

Push B

OHP
Incline dumbell bench
Bench press hammer strength machine
CGBP
Tricep push downs

Pull

T bar
Chinups/pullups
Cable row
Hammer machine rows
Barbell curl
Hammer curl


Does this look terrible

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>>42795961
>>42797061
>says phraks gslp is not good cause a DYEL made it up
>recommends a routine made by another DYEL

I need some consistency here.

>>42801602
Lyle Mcdonald holds a world record in squat. How the fcking is he a DYEL?

>>42801666

Lmao

What is his record?

>>42801728
lol never mind i had him mixed up with someone else