Hey, /fit/. Former skinnyfat here. I've spent nearly 8 months doing a variation Reg Park's 5x5 with extra accessories. I've made great strength and aesthetic gains, but I feel like I need more.
My current program looks something like
A B A
B A B
A:
Back Squats 5×5
Slow Wide-Grip Pull-Ups 5×5
Dips or Bench Press 5×5
Barbell Curls 3×8 + drop sets
Wrist Roller (x)-failure
Core work
B:
Front Squats 5×5
Rows 5×5
"The Press" 5×5
Deadlifts 3×5
Wrist Roller (x)-failure
Core work
I like my current program, so are there any PPL programs with similar lifts? I feel like a PPLPPLx would allow me to break out of the "beginner" stage.
Are there any you'd recommend?
5x5 ur mom
1/3
>>37287165
2/3
>>37287174
3/3
It's up to you. At this point, work on your weaknesses, develop your strengths etc.
I do
Push -
bench 3X10
Db seated press - 3X8-10
Flies - 3-4X8-12
Triceps - 3-4X8-12
Laterals 3-4X8-12
Pull -
Chins 3X8
Db row 3X10
Lat pulls 3X8-12
Row variation 3X8-12
Face pulls - 3-4X15-20
Legs and abs
Squat 3X8
Stiff deads 3X8
Calves 3-4X8-12
Ab work
PPL is a huge fucking meme. If you're not on gear you're better off doing a fullbody not a split.
>But I got gains!
So did the kid doing push-ups every day.
>>37287373
What? You're training all body parts twice a week which science says is ideal. If I didn't do powerlifting and strongman and I was some normalfaggot just trying to look good id do a ppl
>>37287504
>You're training all body parts twice a week which science says is ideal
citation needed
>>37287504
What science, where? Here is a study showing protein synthesis slowing after 36 hours.
http://www.ncbi.nlm.nih.gov/pubmed/8563679
>>37287325
That leg volume is atrocious.
Squats 3x8
Squats(-20lbs) 3x8
Front squats 3x8
Stiff lef deads 3x8
Calva 4x20
Abs work
Would actually match the upperbody volume.
I prefer to workout 5dayd a week personally and make one day a push/pull combo day.
>>37287531
Not that guy but thats pretty common knowledge..
>>37287535
Doesnt mean you are fully recovered after 36 hours. You need to improve performance in the gym otherwise youll be over-reaching and taking 1 step forward 1 step back
Neet
>>37287373
>>37287531
Typical dyel who has been lifting for less than 2 months and now thinks he can give advice lel. Full body is only ideal for novices. When you need more volume to cause a sufficient stimulus (ie you're not novice anymore) full body routines become less efficient than common splits like U/L because it would require too much volume in any given day
Source : I've actually been lifting.
>inb4 "j-just work harder!"
>>37285997
Try Candito linear program with the strength/hypertrophy variation, and put the lifts that you like in the slots that you can choose. It's a 4day program though but you can adapt it to be a 3day program by alternating the 3rd day of the week be alternatively C or D
>>37285997
I've been using this one for a while. Pre good
>>37288060
>source : my ass
ok bud
btw you're quoting 2 different persons
>>37287569
Your leg workout is also atrocious
>>37288205
>you cannot infer knowledge from experience even if science doesn't contradict your conclusion
Ok lad.
>>37285997
No you don't, just do a fucking PP until you're out of the "beginner" stage
>>37285997
look if i get roasted then i get roasted, this is a fitness board though and just asking some brehs. ive browsed for nearly a month, and is 'the press' just the OHP or is it something else?
>>37290359
Same thing
>>37290425
thanks senpai
>>37285997
You can try this
