SS/5x5 or PPL?
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You are currently reading a thread in /fit/ - Fitness
Generally speaking:
if you're just going for aesthetics is PPL the best routine?
and SS/5x5 for strenght?
Does anyone have experiences with both programs? Would really appreciate the extra information on this topic, cheers!
>>36673916
i like a linear progression based PPL desu
you'll still get your strength gains training 5x5 but also them aesthetics
>>36673970
But isn't it like 6x/week?
I mean to me the volume just seems to massive to make good strenght gains. I guess I should try it out and see for myself.
>>36674036
Just bc you do each muscle group twice per week doesn't mean you're gonna have huge volume.
I think it depends on how many days a week you train.
You should train each muscle roughly 2 times a week.
If you could do that with a PPL, i guess its good, but you probably don't want to go to the gym every day, so you end up doing every muscle group once a week.
With a SS/5x5 style program you can go 3-4 times a week and still do everything 2 times a week.
I started with 5x5 made some noob gains, then switch to a push/pull (do quads on push, hamstrings on pull), 4 times a week.
But i think as long as you train frequently and hard enough, most programs are good enough.
Also you can do 5x5 with more reps, if you're going for aesthetics.
Programs don't matter that much, contrary to what most people here think.
>>36675223
Thanks for the helpful answer.
I'll do 5x5 until the beginning of summer, then I'll try out some PPL, cause I got some more free time then. Anyways, thanks for the help!
>>36673916
Who is this guy? I see him at my local Gold's Gym all the time.
>>36675347
No problem mate, we're all gonna make it : )
>>36673916
Explained in lots of detail here http://fitsticky.com/novice-programs/
>if you're just going for aesthetics is PPL the best routine?
Aesthetics is 60% diet and 35% consistency.
I'd also recommend you stick to PPLxFxx or PPLxULx
PPLPPLx is shitty unless you roid.
This is, however, for people who are not beginners. Beginners will benefit a lot more from fullbody training 3x per week, as frequency > volume for them.
Keep in mind there are lots of diminishing returns with volume when it comes to hypertrophy.
All of this and more is explained in detail here http://fitsticky.com/novice-programs/
>>36675398
Thanks for the helpful advise and the link, it's always great to gather some new knowledge. :)
>>36675398
Hey trappy, I was lifting on and off for awhile, but now I've been sticking with it. I got my lifts higher, but I feel like I'm stalling on squats. It might be just the sheer volume of doing them, and trying to progress like a beginner when i'm just barely past that, but whatever the reason, squats are much harder recently. The last two times I've done them, i've kind of felt a really ache-like pain in my legs right after I finish.
It's bearable, but it's more intense than anything i've felt before after squats. It's not soreness, it actually kind of hurts/aches.
Thoughts? Should I just deload? Do squats every other time?
>>36675491
Can you point in an image where you feel the pain?
First thing is, if it's not soreness and you got injured, let it rest for a while - a couple of days or even a week or more if necessary.
Use ice, or topical antiinflammatories if needed.
Let it recover.
Once you're back, remember to not try to max out on the first day. Ramp up back to where you were from one workout to the next.
As for the routine, if you feel squatting 3 times per week is too much, then just change it. There are plenty of routines out there that have you squatting twice that you can use as examples to build your own upon. There are lots of examples here http://fitsticky.com/intermediate-programs/
And of course, you have to find out where the injury came from, so that you can avoid getting injured again. I can help a bit more if you point the image and describe the pain - but if things don't improve in a couple of days you should see a specialist that can examine you.
>>36674036
for me, the upper body volume from SS/5x5 was never enough. I got much stronger and better aesthetics training more volume in addition to the 5x5/3x5 style of strength training than just the strength training alone
You can always go halfway and do a 4 day upper/lower anon. I've had good success with the PHUL template
>>36673970
do PPL with both heavy and light weights
heavy weights and low for strength, low weight higher reps for volume
>>36675683
i appreciate it; i don't know if it's an injury per se, but it's just the fact that i haven't felt it before. I recover by the end of the workout, it's just that for awhile after i squat it hurts kinda bad desu. If it makes a difference, i did go to failure on the squats. I only did two sets today because i was feeling off, and that kind of reinforced it. Again, it's like an ache of sorts. It's basically my knee/around there. When it happens, it's almost unbearable to stand, even. Almost. But then it goes away. Spooky.
>>36675398
I've been lifting for 3 months, jumping from program to program (i've tried ICF, SL and coolcicada's PPL), and i've finally decided its best to stick with a fullbody training done 3x per week, while doing HIIT on off days.
I've grown very used to compound lifts, but i'm experiencing a sharp lower back pain on the left side. Went to one doctor, said it was caused by sitting long periods (i work on a desk job) plus probable bad form on certain lifts.
Now, the kicker: I was told by him to avoid squatting, deadlifting, rowing and overhead pressing (still okay if i do it sitted tho). Is he full of shit? Or are there other exercises which will still provide me some gains, such as, replacing rows with chin ups, etc.
Just wish lifting was simpler desu, never knew how complicated this whole ordeal was. I thought it was just about picking up heavy weights, but here i am, probably overtrained from that shitty 6day/w PPL (can't sleep for shit, keep waking up at 2am) and with lower back pain.
I typed way more than i thought i would, but please, help me somehow.
>>36673916
go full body 3x a week
with fullbody u will be hitting everything 156 times a year instead of 104 times when u do PPL
I just started my 4th week of 5x5 think I'm making some good gains, I was thinking of switching to ppl after 2 more months
>>36676141
Complete noob here but I've been to physiotherapy for lower back pain and tightness of those muscles mainly from my previous years of gaming 10 hrs a day but there's one stretch that I do all the time and it's litterally the best thing and saved me from keeling over in pain
>>36676262
And what stretch is it? Please elaborate.
>>36676262
Which is?
>>36675683
Why don't you fucking off yourself. You don't even hook grip yet u call yourself an oly lifter lol.
>>36675361
his name is rock propano
>>36676308
Mmm well I'll try and explain,
Standing with legs straight and feel together and lean to the side and slightly forward as if you were trying to grab one of your feet and do it on both sides and it stretches the muscle right next to the spine
>>36676141
you could be pinching a nerve
>>36676308
>>36676310
a dildo in the ass
PRANKD
>>36675361
Scoopys, Scoobys natural brother
>>36676308
>>36676310
like those two together tho you dont really need straight legs because its just the strech in the lower back
>>36676557
Thanks, bud.
alright listen up
stop asking /fit/ for routine/lifting advice, half of them is chubby lovers with a diet of 4l sodas a day
strenght programs are okay but you will only get 'functional strenght' or wtf you guys call it
like if you plan on doing anything else than lifting heavy shit like sports, it wont be very effective
i like strenght programs for the easy axbxaxb, i gain more motivation with that often rest day you get, plus the early build up from newbie will teach you how to do the compound lifts properly. SS is goof for STARTING your foundation
PPL is by far the best if you are doing sports/want that aesthetic, you are still building strenght though with half 3x5 compounds and rest 3x10-12 rest
you spend way for time in the gym and i my opinion you need to stay more motivated wiht only one rest day a week
I dont think you should start doing PPL, do 5x5 or SS for like half a year, then move on
>>36676595
well i hope it helps, as i said before just hand your arms down towards one foot and once you find the spot ugh its heavenly
>>36675223
Is it not good if I do PPL but only three times a week? Assuming I've done some months of SL5x5 so I've got some basic strength.
![tumblr_my6g2gcO8J1qivd1ao3_500[1].gif](https://i.imgur.com/h5bwy39.gif "tumblr_my6g2gcO8J1qivd1ao3_500[1].gif")
>>36676656
>chubby lovers
you say it like its a bad thing
Listen here bros
I did SS for 5 months, with no mass increase
For 1 month I did ppl and I started looking juicy
Just do PPL
>>36676656
So basically, we should strive to mix compounds with isolation lifts? If so, i think i'll stick to my current 3d/w fullbody routine with added curls, lateral raises, facepulls and skullcrushers.
>>36676712
the thing is you can add SS to any PPL program
heavy sqats on legs day, heavy deadlift on pull day, and heavy bench and military press on push day
basic SS is an incomplete routine
>>36676730
i dont know what your 'full body' routine is but it should definitely include the compound lifts and pull ups, dips is meh you can do other tripcep if you want
also facepulls are retarded, once you get strong enough the weight is too much for you to stay on the ground without being pulled towards the cable
>>36674036
"But isn't it like 6x week.... For me the volume seems too massive...".
Then why the fuck did you ask about it?
>>36676141
tell your doctor to fuck off.
>>36676656
ur a fuckin retard
SS + GOMAD
4 scoops of weight gainer 2-3 times a day every day
>>36676870
is this you?
>>36676870
C'MONN
>>36676782
I've got chins/pull ups included, yes. Original routine said i'd have to do lat pulldown machine, said fuck it and added pull ups/chin ups instead.
I also don't have that problem with facepulls, i do them like lateral raises, light weights but lots of reps.
If my lower back pain goes away, i'll return to squatting/diddlylifting/rowing.
