Strength ppl reddit. Bench on upper and push days.

Strength ppl reddit Monday - Power Pull * Deadlift 2 x 3-5 & 2 x 6-10 (only 2 sets of 3-5, followed by 2 more of 6-10, still in the strength range, and really blasts your back) * Hammer Machine Rows 3 x 6 -10 * Weighted Pullups 3 x 6-10 * Seated Cable Rows with wide bar 2 x 6-10 * Shrugs: 3 x 8 - 12 * Facepulls: 3 x 12 - 15 * Standing EZ Bar Curls 3 x 6-10 Nov 21, 2024 · Reddit PPL is a 6-day powerbuilding program designed to help lifters build muscle and strength through a balanced combination of: Compound exercises : Focused on heavy, multi-joint movements like squats, bench press, deadlifts, rows, and overhead presses. It’s similar in a lot of ways to JuggernautAI, which I’ve also used. Yep. Let me know what you think. My current stats are: 19F/5’6”/117lbs I want to gain some muscle mass and strength, as I don’t have much at all right now. Also not enough strength/strength accessory work for your 'strength' days. For discussion of lifting routines from established beginner to home made customizations. I've been working out for about a year and have made significant progress. You are doing the classic mistake people go on reddit to find information: You want to gain muscle -> you look up info here on reddit and fall in the trap of doing strength training because "strenght = muscles" for naturals -> you end up doing a bunch of strength / powerlifting programs when your end goal is to build muscle. One thing to keep in mind is that running post gym reduces strength and muscle gain by about 20%, its better to split it with (at minimum) 3 hours, pref 9-12 hours apart. Just really focusing on getting strong. ppl is imp the middlegroup between strength training (all strength no looks) and hypertrophy bodybuilding such as brosplits and high volume work. As always it depends on the context. I personally like Boostcamp as the app, and use Alberto Nunez’s upper lower program, but Reddit PPL also is a great option that is available in app. Ppl programs are generally geared more towards bodybuilding, this sub has a bias towards strength training/ powerlifting. in my experience full body provides faster strength gain, likely due to repeating compounds more often, and is much more time efficient which cuts down on fucking around time which is always a boon in the gym. Its not about that they are strong but much more likely to be that they are less able to meter their strength. I’ve found “pyramiding” weight and reps is great for strength gains with nSuns. See full list on liftvault. (One of the best 148/165 lifters raw and geared of all time). So either do PPL or find a better fullbody routine (like u/lvysaur routine). Yeah getting that much money without max combats doesn’t seem very common I have been doing the reddit PPL linear split for about 2. If the goal is powerlofting o strength in specific main exercise it makes more sense to add set to these. Full Body workouts are almost always the best for muscle growth and Posted by u/Educational_Start898 - 1 vote and 5 comments 567K subscribers in the GYM community. I pretty much took workouts I know and mixed them together to get the desired ppl routine for that day. I continued with Nsuns because I thought it was a good idea to maintain strength while I cut. I've never seen strength to hypertrophy ratio breakdown. com In creating the optimal PPL, is it as simple as picking two exercises per muscle group per day? And then focus on sets and reps? Or is there a specific approach I should be using to build the PPL that will help me build muscle? Thanks all. If strength is more important to you, slow down, try to lose around half a kilo a week instead. LUL can be good as weel but I prefer that as LULU. All my main lifts have progressed by alot. Be sure to make a copy of the spreadsheet. I am now ending my cut and going on a bulk. Squat Every Day programs, for example, are based on low-volume high-intensity squats every day, since low volume work Discussion of all topics related to strength training: Bodybuilding, powerlifting, weightlifting, strongman, kettlebells, bodyweight training. It could be 3 on 1 off, 2 on 1 off, or a 5-day rotation of: Push Pull Rest Legs Rest Segnalazione scammer, su reddit si chiama old-pen-813 e su telegram il suo Nick è Cast0505, mi ha chiesto di scambiare delle cose e appena ho mandate le mie mi ha bloccato e cancellato la chat, non scambiate con lui Hi RPStrength Reddit! I have been lifting for around 2-3 years now and want to try out a new workout routine as my old one has gotten stale. Monday - Power Push Flat Bench 3 x 3-5 Incline DB Press 3 x 6-10 Cable Flys 3 x 8-12 OHP 3 x ? (I have neck issues so PT said I can only use 10lbs DBs for OHP, so I plan on doing 3 sets of as many reps as I can get. PPL literally just takes longer to get the same amount of work in as UL. For me, PPL was lacking in arms like some have noted in the comments and while I could work around it I have an easier time sticking to an Arnold split. That much training isn't necessary for a beginner. But that PPL has worked great for me and it really got me into liking going to the gym. Less weight more reps, and less overall movements. Just by how they're designed (and some personal insight may be helpful), what are some of the fundamental differences between the programs, for those This is agreeable as it is a ton but I am doing PPL 6 days a week and on the set PPL I usually do sort of a deloaded workout. Once you stop progressing weight linearly you can adapt the progression By the way, if your searching for a high volume 5 or 6 Day routine, nSuns is an excellent routine (even better then PPL in my opinion). My first goal is to gain strength, and then build from there, which is why I am a little unsure about whether or not the PPL program is best for that. On average, the mentally retarded (with or without downs) test lower for strength compared to non mentally challenged sedentary individuals You can definitely add strength and muscle with it, even if you'll probably find yourself wishing you had some other gym equipment after a while for certain muscles. The only times I've ever experienced that big of a drop in strength was either from being badly injured or a couple days before I came down with a really bad case of mono. You rest your chest on back and legs day, etc etc. I’ve been working out for a few months now and I’ve been doing a PPL split, which is chest day (3 chest exercises, 2 shoulders and 2 triceps), back day (3 back workouts, 2 biceps and 1 shoulder) and leg day (2 quads and a assortment of others) Looks like a solid, standard ppl split. Also, hardly anyone benefits more from 5-6 days. If you're just starting out, your strength gains will pick up really quickly and you can add 5-10 per workout, but as your strength increase slows down, you'll know when you can only add 5 per week. The cycle repeats every 3 weeks. I did the beginner PPL after a long time of not working out, I had already done icf5x5 before I stopped lifting and only took me a month to get back to my strength on the ppl. 04 (Reddit PPL) Program Spreadsheet. 10 sets of 3 RPE squats followed by leg extension: you're just tiring yourself out My current PPL split is 3 different days done 2x per week. I've made some tweaks with changing out exercises or volume and I've seen significant improvements in strength in a shorter amount of time compared to my first 24 months with bro splits. I think PPL works well when the weight is really high and you are already benching, squatting and deadlifting 2,3,4 plates since the volume is really high. Feel free to mix this in with dumbbell routines others are recommending. not wearing straps then adding forearm isolations is like doing 0 sets of legs then doing squats vs. ) but here are some good exercises to use on those days: As a side note, my strength score went from ~320 to 425 from Dec through Feb doing Tonal programs. e. If your doing a daily program than train different muscle groups for strength and flexibility on a given given day. Talk to a doctor. Your muscles are actually strong enough to rip your tendons off your bones, but your body typically doesn't let you do that in order to protect itself. PPL will give you strength and muscle building, especially at your stage. I initially only cared about hypertrophy and gave 0 fucks about strength or how much I was lifting. I did it for about 2-3 months then switched to another ppl because I couldn't make anymore linear progress on the beginners ppl but saw a lot of size gains on it. Since my life is about to get more hectic for a while, I'll have to switch to a less frequent program in StrongLifts 5x5. I did this program during a cut as well. 2 months ago I posted this, where more people favoured PPL over Nsuns for aesthetics. I wanted to combine a PPL and upper/lower split plan together. The vast majority of people who are keen about strength training train more than 3x per week anyway, so I don’t think there are that many people arguing for one or the other. Squat bench and deadlift each get at least a day's rest before their respective power days. In general lifting at all properly will bring you both. You get 3 rest days so you probably recover better and the same amount of volume where you use antagonistic pairs and the same performance. That being said, they are much more technical than I am. Things like campusing (climbing without using your feet or legs to help) and holding onto hold that demand a lot of grip strength or core/arm strength are easy for me, but not for the women. I am now on nSuns. If you do PPL, you need to train 6x per week just to hit a 2x per week frequency. The strength workouts will help you make gains on the more exhausting hypertrophy workouts (lighter weight, more reps). This a PPL routine I put together by combining other PPL routines, PHUL and PHAT. Push, Pull, Legs (PPL) routines offer a great template for achieving strength and physique… Since she has so much shields you can go minimum efficiency and easily thrive. 5lbs Squat: 3 reps of 253lbs In fact, I'd argue one should do PPL no more frequently than 3 days on, 1 day off. Any feedback is encouraged about things I should change, and/or things I should add. Started working out with PPL 5 mnths ago, the split progression is based off of my PPL in order but paired with supersets (which i also discovered today too! I enjoyed my PPL but wanted to try upper/lower as i have seen it has potential for strength building which is my goal, and not much for hypertrophy or as the majority of internet says The only reason I’d advise against PPL is that going to the gym 6x a week to lift may demotivate you from including cardio, which actually has a decent bit of carryover to strength training; it will help you progress in the long run. You can stick to the 4-day PPL for now to see if it works for you, and then work your way up to 6. I have done full body, upper/lower/ PPL and I consider myself an intermediate lifter, lifting for 5+ years. and the 4th day better be an easy day like a full Hey everyone hope quarantine is treating you all well and you're hitting your respective gym goals. 1x5 deadlift is now 3x5 as well Introducing 3x8 lifts for a moderate rep range I'm no expert but I think you have the best explanation so far. 6 days is not sustainable for very long. 5-6 days of strength training per week is a lot for anyone, even if the workouts are short. I don't know what your goals are (strength, size, endurance, etc. I'm definitely a believer in mixing strength routines with some hypertrophy workouts throughout the week. This will (typically) have you doing 3 workouts, 2 times per week. Push 1 - Strength focused Chest+Tris, side delt accessories Pull 1 - Hypertrophy focused Pull with heavy bis and rear delts Legs 1 - High weight+high rep volume legs The important thing is that you realize the machines aren't a one to one for barbells as barbells are hard to replace for pure strength, but they can still be used to build muscle mass and some strength if basic training principles are applied. I tried it a few months back and it was slightly too much volume for me, but I’m in my late 30’s. Just find a 3 or 4 day a week strength program. Modifying PPL to correct strength imbalances Background: lifting on and off for about 3 years (mostly off - probably 12 months of lifting scattered throughout 3 years), currently on a cut at 190 pounds, trying to get down to 160. Background. (6 months off of strength training) so have that in mind. 4 lbs of muscle, lost 1. I had similar stats to you before i started with PPL. So you could just do it once and you will hit every body part. We would like to show you a description here but the site won’t allow us. Jun 11, 2023 · This program is the famous Reddit push pull legs routine, known as Metallicadpa. I do one main strength movement on each day, looks like this: Day 1: Bench press + upper body assistance Day 2: deadlift + lower body assistance Day 3: rest day Day 4: pull up + pull assistance Day 5: OHP + push assistance Day 6: squat + legs assistance I've been running this layout for a while now and love it. Typically, since strongmen have to be more well rounded they have to give up their absolute strength in order to train other strength qualities. Related Bodybuilding Weightlifting Strength training Sports Fitness Wellness forward back r/naturalbodybuilding A place for for those who believe that proper diet and intense training are all you need to build an amazing physique. Members Online smm97 Metallicdpas PPL is one of the most well rounded programs in the wiki in my opinion. PPL is entirely appropriate until a higher level of strength in my eyes and is exactly what my first PL coach had me on when I first learned. I liked it because I could adjust the recipes in the app to meal prep or just cook individual meals and it had videos to show you how to prep it. I started skinny-fat and decided to lose some fat before I attempted to bulk, so I ate at a slight deficit (1700-1800 calories) and did a 3 day full body split focusing mostly on the I love Metallica’s PPL but after a year on it, I can say for me it lacked volume on deadlift, which ended up lagging behind my other compound lifts. I also noticed better hypertrophy on the Arnold split, but more strength gains on PPL. Dips, GCBP 3x8 then flyes and lateral raises maybe 3x8-15. Here is the workout plan I want to use. Created by redditor Metallicapda, Reddit PPL gained fame as an effective powerbuilding program, with proven results by thousands of Redditors and lifters across the internet. From starting PPL March 1st to today its gone from 425 to 720. Need help… 3-day PPL is suboptimal as you are only training each muscle group once a week. The idea that you always need 48 hours rest between training muscle groups is an oversimplification. For example, on a strength push day, you would only have three to four exercises, like the incline bench press, dips, and overhead press. Open navigation Go to Reddit Home. The strength days need to be about serious strength sets and the H days need to be about lots of reps/sets. GOAL: general size and strength LEVEL: 140/245/365/410 Template: PPLUL, the compounds will start off around 75-80% of 1rm Accessories will begin with a weight that is 1-2 reps shy of failure Progression scheme: compounds: once 4x6 is achieved add +5 for the upper body, + 10 for lower body I started lifting on the reddit PPL. May 8, 2023 · It tracks 12 weeks at a time, progresses weight per workout automatically, and is easier to customize. PHUL definitely has a strength focus to it, with 2 days a week devoted just for strength training. ive seen his intermediate-advanced 4x upper lower for size and strength book and im certain i can handle the volume in it. no more than 4 days of training for long term growth without joint\CNS issues. Pick your favorite strength program and do that and pick your favorite flexibility program and also do that. I am looking to start a new workout plan. If your plan includes 12 sets of biceps per week because that's your MAV, then PPL just helps determine which days you do those sets on. After every Is there an effective way to perform an UL split which is as effective as the PPL? Do upper, lower, rest, upper, lower, rest rest. Key features in how it differs from Reddit PPL: 5x5 lifts are now 3x5. Would it be better for me to follow the SL program for a couple of months to build basic strength and then swap over to this PPL program to allow more days in the gym and target more muscle . 5 months now seriously and stalled out about a 2 weeks ago. Juggernaut is probably better for powerlifting or strength sports. But you could easily do PPL every other day, 4 days per week, or 5 days per week. bench press, bent over row, and OH press) on the same day. I like variability and the different stimulus I feel on arnold split vs PPL, so I used to alternate between PPL and Arnold split: Here is an example of an 8 day cycle: Push, Pull, Legs, Rest, Chest/Back, Shoulders/Legs, Arms, Rest They are going for aesthetics which (making assumptions) most likely means that while they want to be strong, they arent necessarily doing things the most optimal way for strength gains. Rep range 5x8-10 on hypertrophy days and 5x5 on strength days. Update: A new spreadsheet for this program is now available. I was about to say I’m at max strength gear without 99 strength due to my 36m of farming xp purely from herbs and hops, but then I remembered Bandos isn’t max gear anymore, it’s torva now. You'll find it very close in spirit to the Reddit PPL, but modified to be a bit more intermediate friendly. I'd lower volume just slightly and change some exercise rep schemes in the strength days. I put together a new workout routine somewhat based off of the principles preached from the RP guys and wanted some input on the design. I like performing these exercises twice a week. Im currently running the 5day version for 2 months and love it so far, because you trained upper body lifts 3x and lower body 2x per week. If you think 4 sets is too much I used to do 4 sets of free weights and 3 sets of machines. Slower strength gains with Reddit PPL than with 3 day full body split. 6 lbs of fat in a month using Reddit's PPL program. I'm asking because my current routine (Candito LP) has me increasing my lifts weekly, so if I also increase my main lifts weekly for the PPL routine, there shouldn't be any strength difference while I'm getting more hypertrophy work. My idea of a push strength day might be: Bench Press, OHP, 3x5. If rapid weight loss is most important, accept that you're going to struggle to maintain your strength or progress very slowly, or even lose strength. If your primary goal is strength then you may want to consider investing in heavier weights. After 2 years of doing just a bro split, I switched to just this PPL program CBUM shared in this specific video 4 months ago. I made decent progress on Reddit PPL for about 6 months, but I’m getting stronger faster now that I have switched to nSuns. My friend wanted to get stronger, so we decided on a joint 30 day weightlifting challenge. Before that I tried Golden Six and Starting Strength and didn't like them. This is the workout split I plan to use to accomplish that. I’m debating on PPL vs. I came to realize that while I still don't particularly care, it is more fun and keeps me going to see my own progression week over week in strength and hitting goals that way. As a beginner, I don’t think I’m quite ready to lift the barbell- it weighs 45 pounds before adding weight, so I thought it would be best to increase my strength with a dumbbell routine. Your body usually doesn't use most of its strength in order to protect itself. Hello all, I noticed a post recently about the need for moderation. The Arnold split is Chest/Back day, then Legs/Shoulder day, then Arms day. I think most people doing PPL are training 6x per week, and most upper/lower people are 4x. That's not to say you won't make any strength/hypertrophy gains, but you need to evaluate your training regimen against your goals. The Reddit PPL program is a comprehensive strength gaining program for beginners. what makes more sense to you working out your full body two times a week or once a week? there is also the idea of enhanced vs. Much nicer schedule now lol. That being said if you run a split routine like PPL you can absolutely work out six days a week. People suggesting PPL in lieu of 531 don't understand that there's more to 531 than the primary lift and the big but boring template. This is why I suggest looking at form, its the most likely culprit for slow progress of beginners. Both of us were novice weightlifters, but we weren't couch potatoes either. I rest 1 min to 1. If you can add 1 more day per week to your training, consider a 4-day upper/lower split. I'd start with a full-body workout for couple weeks, then an upper/lower split if things go well. Metallicadpa PPL. i assume youre doing coocicaidas version or something similiar with 6+ excercises of 3x8 or the like I usually go for about an hour to an hour and 15 minutes per day and usually take the fourth day of my 3 days of PPL off wich ends up being either 6 or 5 days on and one or two days off depending on what day of the week my routine starts on. Does training strength maintain the size of the muscles when cutting? I've read into the fact that one who isn't at least a intermediate in terms of strength should SS or Stronglifts. ) Stick with whatever feels best for you honestly. That kind of dramatic drop in strength is a possible indicator of serious illness/medical conditions. Previously strength has been my main goal and have been doing a PPL routine, but only going 4/days a week the past several months. I haven't missed a single workout and switching to this program has made a huge difference in my fitness, physical and mental. A PPL is not for beginners and should NOT be 6x per week. I do ppl x2 and I do ppl because I like having extra time to focus on compound lifts. If your friend hasn't been doing strength training, a PPL split is too much training volume. I'm going for a "powerbuilding" type of plan with focus on main compounds for strength with additional accessory work for hypertrophy. If you are taking an extra day off for psychological reasons, it seems counterintuitive to squish more exercise into the week. I will outline both routines here. Reddit PPL is designed for novice and early intermediate lifters who want a 6-day per week Push Pull Legs split to pack on significant strength and muscle. PPL is a more advanced technique. If it starts easy as most I will be a good idea to respect this, because if you have accumulated fatigue when the program gets really hard then you are fucked. I still made progress in my strength, but now that my goal is losing weight and not strength + I can really only consistently make it to the gym 3 days a week soon, I’m thinking doing a full body workout might be I love PPL!!! I have a pretty open schedule so I can dedicate more time to the gym but the gains have been huge for me. Powerlifting only requires absolute strength while strongman requires strength endurance, general endurance, power and absolute strength. You just want a couple days' rest between working out a specific body part. Just make sure you're really doing what is meant for. I've changed/added/removed things over time to fit better with my body (for example, I have sensitive elbows and something in my foot does not like lunges). I eventually switched to 4-Day Jim Wendler 531 BBB (Upper/Lower split) after stalling out on the 5x5 scheme the Reddit PPL uses. I got up to 177lbs, 260lbs bench press, 350 lbs squat, and 405lbs deadlift. Been running something similar for ages and am still making really good progress! Only thing I would change is the number of reps for the first compound S/B/D/OHP since 5 sets aiming for 15 total reps is about 3 reps a piece. I train PPL 3 days a week. Jun 11, 2023 · They are known as Metallicadpa PPL and Reddit PPL, both are popular for their simplicity and potential to maximize strength and hypertrophy in beginners. As a beginner for almost two month's I've been doing this beginner PPL 6 days a week. So the whole thing about Shinobu landing at least 5 poison attacks on Doma & him only managed ONE blow against Shinobu because her speed dropped thanks to the ice dust eating away her lungs & the blow cut her collarbones, lungs and ribs and not to mention just gonna chime in, nsuns made me solid gains but it can take up to 2+hours depending on accessories, eventually constantly felt burnt out and stalled and constantly deloaded/repeat, however did improve my strength personally so deffo a good programme, id say personally like others have said, dont major in the minors, make a goal whether thats strength or aesthetics and stick with it, and I've been running this layout for a while now and love it. Doing it 6x per week defeats the entire purpose to begin with. If you’re doing 5 days a week, what day are you skipping? You could try PPL, and Upper Lower for day 4 and 5. 5lbs Bench: 3 reps of 181. It doesn't have a say in how many sets you do. Basically you leave the second 3 days as PPL for hypertrophy as they were, but replace the first 3 PPL days for two upper-lower days which are focused on strength and some assistance. The 6-day PPL can indeed slightly speeden up your progress due to an increase in total workout volume. Any suggestions or can anyone link me one they have been doing? Hey guys, I've been lifting for about 6 months following a PPL split from a book called Bigger Leaner Stronger. You need to look at rep ranges, RPE, exercise selection, and the number of sets - not the split. A community for Redditors to discuss any topics relating to general fitness; with an emphasis on barbell &… I created a program that focuses on a PPL A day and PPL B day. The reason you feel like it helps you recover (it does) is because it helps break that lactic acid, but leaving that inflammation in your system for a bit is actually I bulked from 140lb to 165lb over 4 months. I've made significant strength and muscle gains using this split. Wearing straps and then working forearms vs. If you want the fastest route to the 1000 club (seems many here want that), there's better programs. Currently in my basketball offseason trying to gain some size and strength. WHAT IS PPL? PPL is just the initialiasm of push, pull, legs or pull, push, legs (it really doesn't matter which). Can vouch for PHUL on the "only 4 days a week bit". Bench on upper and push days. That way you don't have to abandon the PPL because a specific thing about the starting template becomes undesirable. Looking to lift 5 days and specifically focus on squats and legs. Feb 7, 2022 · For convenience, we compare and contrast some of the most popular programs found in various online fitness communities with the Coolcicada PPL (Reddit, for example). I also do a 2-4 min warmup before and a stretch after, so I give myself 45 min to get the workout in. I follow PPL now for 3 months and i got decent results, better than 5x5, SS have given me. Bodyweight Fitness is for redditors who like to use their own body to train, from the simple pullups, pushups, and squats to the advanced bodyweight fitness movements like the planche, one arm chin-ups, or single leg squats. Therefore I will squat on lower and leg days. Current stats on Nsuns (1+ rep): 5'6" at 149lbs OHP: 3 reps of 137. Well-rounded PPL program for the time-constrained intermediate lifter (both size and strength) This is a template for a well-rounded program that intermediate lifters that use to gain a balanced physique and strength. I've seen the best results on PPL since I'm able to do a heavy first half of the week focusing only on strength and a hypertrophy second half of the week focusing only on any weak points as well and muscles a lot of people would neglect. It is linked below. It’s a 3 day on 1 off 3 day on 1 off split. i am doing PPL 3 days a week with adding 4th day for running , stretching , accessorise my problem with that full body workouts routines i cant focus , you just switching the muscle you train when it gets really involved in the movement , as a person going only 3 days a week to the gym i really don't care about that things called gaining or And then, you take a day off, and you run 3 days that are strength focused. Reddit PPL, also referred as Metallicadpa, uses 6 workouts per week, allowing for high frequency while still letting each muscle group recover. naturals, enhanced bros can build muscle over time more than naturals, so a natural should be hitting muscle groups 2-3 times a week for maximum results, and also shouldn't be doing 8 million low weight reps like some bro splits are setup to do. true. I (25M, 5'10, 156lbs) started lifting weights 5 months ago toward the end of March 2022. Feel free to check out the Intermediate PPL I designed. I think the two styles complement each other very nicely, and you will most likely agree if you give it a shot. Its not a strength program, but it doesnt neglect strength gains completely. And you would use a set/rep scheme that focuses more on, well, strength, as opposed hypertrophy. 5 min between sets. The benefit to PPL is you can do it 6 times a week in comparison to some of the other programs. Discussion of all topics related to strength training: Bodybuilding, powerlifting, weightlifting, strongman, kettlebells, bodyweight training. Push - Strength Pull - Strength Legs - Strength REST DAY This is what I am going by, works good for me. Overview: The program shifts between fullbody and upper-lower split from week to week. I usually do 3 days on, then active rest and repeat. Members Online h8complication 11K subscribers in the LiftingRoutines community. you could check out the boostcamp app as well and have SSTT Strength Focused PPL, Powerbuilding V3 Anyone have these? I have Jamal Browner 12 Week Volumes 1-5, Powerbuilding 1 and 2, 8 week peak, and deadlift specialization I can trade. I was making myself a PPL Split since my gym will open soon and I'm really excited to get back into it. As a data point, SL 5x5 squatting frequency was also too high for me after a few months… Aug 4, 2023 · Metallicadpa 6 Day PPL v3. Obviously a PPL routine can be made to be more strength focused, but hitting the big 3 lifts twice a week isn't optimal once you move past the beginner stage and are lifting heavy. Strength programs are going to have more sets at lower reps per set, more squat/bench/deadlift, at a weight that is higher percentage of your one rep max. I found this post on Quora: [I’m so confused because on Reddit or quora 85% or so of the comment stated she is stronger, which she’s NOT. To quote him "just put more weight on the bar and do more reps each week" because he knew I had far to go before programming actually had a place. However since youre a beginner, I wouldn't jump straight to a 6x a week routine. Ran the program twice for 12 weeks each and both time my strength in all three lifts went up by 5-7% weight for a ORM. The results for this review will not be that great in terms of how much strength I gained, since I started on the program 1 month after gym reopened again. Also, your strength is probably suffering because of your diet not just your deficit. 1-6 for strength and 6-12+ for hypertrophy 5-30 rep range show similar level of hypertrophy, although the upper limit is still a point of contention. Well PPL isn't a program or even a template, just a type of split. 10 votes, 17 comments. I implement strength reps for A days and hypertrophy for B days. not sure of any exceptional ppl programs in particular but if you are new and like that way of training you can get pretty far on the reddit ppl. I've been doing PPL for a bit now, and while it is good, I feel like I need a more intense program to get leaner or at least feel like it. Posted by u/[Deleted Account] - 3 votes and 2 comments PPL should be reserved for advanced that require more volume per session, more dedicated work, and need additional recovery between sessions. I usually do specific area workouts (chest day, back day, legs etc) and wanted to try out PPL to see how it works. You can grow forearms by going strapless, but you can grow the other muscles AND your forearms better by following nikke222's advice here. But plenty of people do and have done PPL 3 days per week (basically all the powerlifters from the 70s and 80s popularized it). I do one main strength movement on each day, looks like this: Day 1: Bench press + upper body assistance Day 2: deadlift + lower body assistance Day 3: rest day Day 4: pull up + pull assistance Day 5: OHP + push assistance Day 6: squat + legs assistance Jun 11, 2023 · They are known as Metallicadpa PPL and Reddit PPL, both are popular for their simplicity and potential to maximize strength and hypertrophy in beginners. If I was doing upper/lower, I feel that it would be hard to fit in multiple heavy compound lifts (I. PPL is a 6 day program. After 2 years if identical twins would run nSuns and PPL I would expect the "nSuns" one to be firmly into intermediate strength level with a Wilks around 300 while the "PPL" guy would be quite a bit weaker but also more top heavy with noticeably bigger lats, better delts and arms. either is 5 days. Earlier this year, I was out of shape and looking to try something new. You will still make gains, but they will be slower compared to volume-equated splits that train each muscle group at least 2x/week. Meth can remove a person's inhibitions to the point where they appear much stronger than when they're sober. Push and Pull routine is from coolcicada. I think that is even what the guy that wrote reddit's PPL said somewhere If I remember correctly. It's been shown that a frequency of at least 2x per week is best for muscle and strength gain. So instead of PPLPPL all focused on hypertrophy/volume, you do upper-lower-push-pull-legs, the first two for strength and the last 3 for hypertrophy. For me, Push/Pull days take 35 min and Leg day 25 min. With a little modification, it can be used by intermediate lifters too. My recommendation is to add it to your leg day as well as 3x8-12 and do 5x5-6 on back day. I think RP is better for creating templates and managing volume and recovery. For a while, I've been doing the PPL routine in the info to great results. 83 votes, 61 comments. Right now I run the Legs strength and Legs hypertrophy from PHAT, since the legs routine from the original template I can finish in around 30-40 mins. How is the program set up. I am 5'9" 175lb and my DL is 315x4, Bench is 245x3 Squat 245x4 Pendlays 185x3(shitty squat due to 1 flat foot and mild scolio). Even a PPL Split has slightly higher frequency (training each muscle twice every 7 days). So the first 3 days of PPL I go all out, then the remaining 3 days I kinda cruise through it. Was on PPL for a long time then switched. aesthetics is ultimately gonna mean more muscle mass than you have currently and at least having some sort of really solid strength progression on compound movements. I feel that too when I see other fitness subs like callisthenics, gainit, Stronglifts, etc run so well with direction and people supporting each other with direction, routines, experiences, etc. TLDR: Gained 4. See this handy graph from Starting Strength to get a better understanding of what I mean. Often referred to as the Reddit PPL, the Metallicadpa PPL was shared by Reddit user u/Metallicadpa and rose in popularity. If you want to be able to argue against them, a good argument is frequency. It's pretty flexible. r/Stronglifts5x5 A chip A close button A chip A close button Which is why I switched over to NSuns. Same routine for both days but on hypertrophy I do 3 straight sets on compound and on strength days I do 5,3,1,5 rep scheme except on deadlift that is on pull day, there I work up to a top set on with 2 back off sets on both days. My main goal is to build as much muscle as possible. perhaps you could recommend one to me. It's a 6 day program that can be tracked up to 12 weeks at a time using the spreadsheet below. It would be simpler to use a rep range where strength and hypertrophy overlaps, like 3-8. If you like the idea of full armor/shield strip in an area go 400 strength (this will require either Energy Conversion, Empower, or Power Drain if you are a masochist). A lot of people think that there are plans or rep ranges that provide either strength or provide hypertrophy, this is false. And the PPL Split has another advantage: much more volume, because yo can obviously pack more sets and exercises into 6 days instead of 3 days. that being said i wonder how it would compare with his 6x PPL or (either 6x or 4x) upper lower. However, what's the point of building a foundation in strength when a PPL routine will progress your strength barely slower than a beginner strength routine, AND muscle can actually be built this way? Just note that at 100 reps you're shifting towards endurance training. It tracks 12 weeks at a time, progresses weight per workout automatically, and is easier to customize. The Tate periodozation bible template with 531 is an entirely effective strength and hypertrophy focused workout similar to PPL. If you're doing a 3/week program than alternate strength focus days and mobility focus days. I would just keep it simple and continue doing PPL with 5 days and 2 days rest like below: PPLPP LPPLP PLPPL 2 days of rest can go wherever they want. Background: I’m in my mid forties and I’ve been training consistently with weights for about 10 years. So for your PPL example: Since your split is PPL I'm assuming you'll want bodyweight PPL days that you can substitute in whenever you don't have access to weights. PPL is a way of organizing a training plan, not a training plan in itself. PHUL. It's only got one ab exercise for the whole split tho, so you may want to add more. Following your program is important but as you get stronger you can add more weight more quickly. ppl is a more aesthetically inclined workout, it will develop shape whereas stronglifts and ss will get you bigger fatter but stronger. Too much volume for a PPLx2 imo. Again, ton of options out there but I’m sure Reddit led me to that app. Now that I want to cut, should I train for strength (4-6 reps with heavy weight) or hypertrophy and strength (8-12 reps with as much weight as i can manage). It's also just been the most fun split I've done since I have PPL-A then PPL-B so there's enough variety in my workouts I never really get bored of it. Push, Pull, Legs (PPL) routines offer a great template for achieving strength and physique goals while remaining flexible enough for the lifter’s preferences. i get much better results, bigger stronger, and less joint pain than 6 day PPL. If you're just starting out, I would go with the r/fitness PPL, if you're more advanced I would read into customizing and adapting programs to your needs. I packed on muscle, gained strength, and looked good. I've enjoyed this split but recently started thinking about changing things up a bit: even though the programs from bls are essentially powerbuilding, I'd want a program which puts a little more emphasis on the strength side and increases the number of times I can train the big three. 50% + drops in strength are generally a very bad sign. Strength day and hyper day. Again, that’s all very individual though. For the first 6-ish months I followed the 6-Day Reddit PPL (Metallicadpa's PPL) from the wiki, but I added extra sets of DL’s, simply because I enjoy them. that is nowhere near ideal. Did the same. jbekut dptdpkg desu jctsjce hpza mgxwnvbo rniqr qjlsi oiiodk mnq