>tfw you fell for the PPLxPPL meme and made literally no gains in the last year because of it
Nice troll guys, really nice. You got me good.
Now what's a real routine I can do that I'll actually progress on? No trolling this time please.
SS
>>37756911
If you actually did ppl, you would have made gains.
>>37756919
Ive already done a strength routine in my first year of lifting and made all my noob gains.
Im looking for something a bit more than that. I thought I was ready for PPLxPPL but it appears I wasn't, couldnt recover enough to make any progress on it.
Is there a less autistic version of PPL out there with proper level of recovery days to actually recover to make progress?
>>37756911
>>37756911
Also, do greyskull instead of ss. You dont want to look like shit. That's why everyone lifts for
>>37756911
thats not the program
thats you not putting any effort in or having shitty form
>>37756931
Not OP but I've been lifting for 5 years in total and I tried Legs Push Pull X Legs Push Pull for 6 months or so.
Despite the 2x weekly frequency the gains I had on it were no better than a standard bro-split.
Not everyone can lift 6 days a week and progress. I actually make more gains in both strength and size lifting 3 days a week than I do 6. I even find staying leaner easier only lifting 3 days a week. My body gets all shot the fuck up lifting too many days a week, make no progress and I feel hungry all the time.
TLDR: Find out what works best for you.
>>37756990
>only lifting 3 days a week
I can't do it. I'm addicted to the gym.
>>37756911
Stronglifts 5x5
>>37756934
PxPxLxx
STARTING STRENGTH
now read the sticky you asshole
I have been doing PPLPPLx for the past year and have made great gains. Focus on strength one session of ppl then train for mass the other. Be consistent.
>>37757020
Get on steroids if you feel that way.
As a natural your 2 best options are 3/day week full body routine with 3x frequency, or a 4/day week Upper/Lower with 2x frequency.
Anymore days than that is pointless for a natural.
Anyone who disagrees with me is an ignorant idiot who shouldn't be giving out advice on here.
SS makes you t-rex because you're training legs twice as much as everything else. Well, no shit that's what will happen. What's stopping someone from modifying it so they work the whole body evenly?
>>37757063
Also realize you are fucking natty (assuming you are) and that this shit takes time. Eat right, sleep right, and actually put work in the gym and maybe you will see progress kid
>>37756934
texas method
Anyone who lifts 6 days a week on PPLxPPL is an idiot who fell for the lie the fake-natties spread on YouTube.
PPLxPPL or PPLxUL is the most popular routine in the YouTube Fake Natty world.
Funny to see you stupid children eat it up.
>HEY GUYS I MADE ALL THESE SUPER HUMAN GAINS BECAUSE I STOPPED DOING A TYPICAL BRO-SPLIT AND STARTED DOING PUSH PULL LEGS
>ITS MAGIC BRAHs!!!!!!!
idiots.
>>37756911
GreySkull LP
>>37756911
I do pplpplx and it has worked wonders i was able to surpass on all my lifts and make great gains.
It tires the fuck out of me and im going to split it so i can include cardio and hiit.
>>37757169
I am sorry, not taking anything away from your progress.
But it's just bullshit that you made more strength gains on a PPL than you did on a Full Body or Upper/Lower.
The only way this is possible is if you were really weak when starting your PPL. Other than that it's bullshit.
Sorry, don't know why I am even apologizing.
>>37757191
Cry all you want but it's true. Because of ppl i was able to improve my bench and ohp immensely and my diddys and squat made strong gains.
>>37757216
It doesn't count if you were weak to begin with lol.
You didn't take your squat from like 315 to 385 on a PPL. You probably took your squat from 180 to 225 or something and now just stalled the fuck out.
Ive done bulgarian method for 5 years now. First year i made great progress. Second year i only got like 20 pounds on my squat after a year...
3rd year i went up by 40 pounds on ever lift. 4th year nothing my deadlift max even dropped
5th year again great progress 20 pounds here 15 there. Deadlift went up 60 pounds.
Gains can be pretty unpredictable so just keep pushing forward and dont sweat the bad times.
P.S never do bulgarian method
mate you can do your average bro split and make gains but you need to put in the effort and actually try
>>37757259
This is only true in a few scenarios.
1) You're new to lifting
2) You have insane genetics
Bro-splits don't do shit for someone with average genetics who has all their noob gains already.
>>37757241
I was at 335 squat before ppl im at 385 now
315 diddy 405 now.
Cry all you want. Just because you dont have the discipline to do pplpplx doesn't mean it doesnt work.
>>37757279
Facts
>>37757279
M8, you're only lying to yourself here.
One day you'll wake up and realize you wasted all that time on a shitty routine.
>>37757301
What program are you running?
> lifting 6 days a week as a natty
lol
>>37757316
I bulk on Upper/Lower 4 days a week and cut on Full-Body 3 days a week.
I've been lifting 5 years and this is the best method of training.
I've done PPLxPPL, I've done bro-splits, I've done all the fucking routines you'll ever hear about, they're all dog shit besides Upper/Lower and Full-Body.
>>37756934
PPLxPPx
>>37757330
I know right.
The sad thing is nobody is going to take us seriously.
You can't beat a bunch of fake-natties spreading the lies bro, these DYELS will eat it all up.
They've been told their whole life that the more effort they put into things the more they'll get out of it.
Little do they know it simply just doesn't work like that in lifting as a natural.
They refuse to accept natural limitations and diminishing returns.
They think 15 sets for a muscle group is required when as a natty you already hit your cap of diminished returns in the 3-5 set range.
>>37757342
Any recommendations on where I can find a good set Upper/lower program? For both strength and mass, with the end goal being mass.
>>37757301
Cry all you want brother. You just lack disciprin
>>37757066
>3x frequency
>2x frequency
What do you mean by this?
>>37757379
Just let them be, they'll find out the hard way. They won't bang their heads against the wall forever haha.
>>37757251
Isn't it good for a shock program? At least someone wants to increase their squat from 225 to 315 then run a normal program?
>>37757386
There's lots of different Upper/Lower routines out there.
5-3-1 is good, Canditos U/L is good, just search for U/L routines, you wont have any trouble finding them.
>>37757396
3 x frequency = hitting all body-parts 3 times a week
2 x frequency = hitting all body-parts 2 times a week
Push/Pull or Upper/Lower ABxABxx
>>37757379
>>37757386
>>37757402
>>37757415
>>37757301
>>37757342
What is a good program typically for mass or strength then?
Is PPLxPPL really that bad?
What if I do PLxPLxx?
Is there a way I can do 5 days?
>>37757416
I don't really get how that's less work than a PPL. PPL hits each area twice a week. Unless I'm misreading you you're claiming PPLxPPL is too much but hittings things 3 times instead is just dandy.
>>37757379
Post pic faggot
>>37757330
This. 3 days a week of real hard work on a decent routine that's tailored to your goals is the true natty way. Anything else is newb gains or roid gains.
t. 4 year natty lifter who knows what it is to stall and how to get out of it
When I did PPLPPLx I struggled to make lower body gains, but I broke plateaus in my OHP and Bench. I was also alot leaner too. Everyone is different, everyone will respond differently to a program.
>>37757437
Full body 3 times a week
Monday - Wednesday - Friday. That's 4 days of recovery time.
PPLxPPL is 1 day of recovery time.
You think you're going to grow long-term effectively on 1 day of recovery vs 4 days?
Even an Upper/Lower (which also has 2 x frequency ) has 3 days of recovery every week.
People are fucking stupid by lifting NATURALLY and only having 1 day off recovery every week.
>>37757473
Each muscle gets at least a few days break though I'm not using my bicep during leg day. I also just take one day a week or so to sleep like 12 or 14 hours, usually sunday, fuck sunday.
If it doesn't work for you that's fine, if I hit a wall I'll bring it back a bit, but I'm happy with it so far.
>>37757473
m8 PPLxPPL is 2 days of recovery between each muscle group.
>>37757473
Wouldn't a PPLxPPx routine work?
First PPL being for strength , then the other PP for hypertrophy? 2 sets each session? Thats two rest days a week and low volume
>>37757473
So I'm supposed to do all 5 compounds in one gym session? Isn't that fucking exhausting?
>>37757521
2 sets an exercise*
>>37756911
Strength or size?
Natty or enhanced?
What are your working sets now?
>>37757503
It's not just that the muscles aren't being worked again. It's that your body only has so much recovery potential. If its constantly taxed and drained you won't be recovering fully unless you sleep 12 hours a day.
I've been on PPL for only 5 weeks now and, while already making visible gains, I see where all the nay-sayers are coming from.
It's incredibly taxing on the body (and mind) and I'm already in a state of overtraining and barely recover. I don't think I can do this longterm, so I'll take a closer look at other routines suggested here.
t. actual natty lifter
>>37757561
I do 8-10 a day and then my big 12-14 on sunday. Any lingering soreness or weakness I have gets blasted on that big rest day.
to all the people saying a 6 day PPL split is BS...
what about full body 3x week? basically the same thing, right?
>>37757578
i've been doing a 6 day/week U/L split for at least a month now. been having a lot of shitty injuries, but as far as the mind thing goes... i just want to go more the more i go. rest days are the worst.
welp, i'm in a wrist cast now and have to take a week off upper body. i hate this. but i can still do legs.
>>37757594
lol
>>37757578
Yeah I didn't say people can't make gains on PPLxPPL, but the gains are going to be HORRIBLE in the long-term compared to a Upper/Lower 4 days a week or Full Body 3 days a week.
Now imagine doing what your doing now for the next X years.
Good luck with that!
>>37757653
Out of curiosity, do you have any research in your corner with this? And I don't mean some youtuber, ideally some peer reviewed studies.
>>37757653
Actually what i'm doing is going to be fine because i'm gonna be enjoying my short term life with /fraud in a year. So ppl will be just fine
>>37757673
If you're going /fraud/ then ignore this thread, this thread is highly valuable for natties though.
>bench stalling on PPLxPPL but bench was always my weakest lift anyway
>>37757066
Great research, stats, and pics to back up your claims. 10/10 post, everyone listen to this guy.
I've been using PPLxPPLx and i've made great strength/size gains. All of you guys saying its not good for recovery are just blabbering without realizing that people respond differently to programs. Just find what's good for you.
>>37757127
PPLxULx is ideal for natties, according to tested natty King Layne Norton (obviously not 100% natty because no pro is but as close as we can get).
>>37757788
Jeff Alberts (lifting like 30 years) Probably the only actual natty on youtube in 3DMJ. He does Upper/Lower even after 30 years lifting.
>>37757277
Training is important, routine isn't that important (with some minor exceptions, for example a routine that completely omits benching or ignores a muscle group will matter).
The two keys for training that will always result in gains are these :
1) Consistency. Not "never ever miss a workout", but stick to a routine and keep track of your numbers and always try and keep that trend line moving upward (progressive overload)
2) training intensity matters, you don't need to utilize failure as a training tool, but you should be pushing and ripping in every session, you should be tired when you finish your workout, you should break a sweat, breathe heavy, it should be hard.
If you make sure to keep both these things in mind and you will see good results (assuming your diet is proper as well).
>>37756911
hi, heres me
I have been lifting 1 year and made all my gains on PPL, I have made excellent progress and entirely disagree with this post.
>>37757880
Mirin stats and lifts?
>>37757880
>I have been lifting 1 year
Your opinion is irrelevant.
There's something very simple that can fix the biggest problems people usually have with PPL splits.
Instead of PPLPPLx just do PPLxPPLx etc.. That's literally it. Working out these muscle groups in such quick succession and continually trying to progress doesn't allow for enough recovery and you'll begin getting negative returns pretty quick.
>>37757880
posting me with shoe on head in advance to prove its me and that its legit.
If you arent making gains on a PPL routine your diet or effort is probably to blame.
A PPL routine allows for working each muscle 2x per week, same as when you lift with a Upper/Lower split
>>37757880
You don't get it brah. If you have done upper lower you would look like Piana by now.
>>37757889
I think making that progress in 1 year is acheivement enough that it validates the effectiveness of a PPL routine but thats up to the anons to decide
>>37757888
I dont max because I hurt my back and try to play it safe.
Bench: 175 3x10
Squat: 185 3x8
Deadlift: 265 3x6
OHP: 105 3x8 (my strongest lift right off the bat, no idea why)
So can someone outline what a 3 day spit or upper/lower would look like?
Basically, it comes down to genetics. Some people have good enough genetics that they can lift 6 times a week and recover adequately to make gains. Some people don't, and they will need to lift less frequently. Life isn't fair, you have to work with what you've got and figure out what works for you.
>>37757880
Look at your head and compare it to your body. You're small. You're decently lean, but that's about it. Your head is huge compared to your delts and chest, even your torso looks small compared to your head...
You have the body-type that someone would have who just lifts a lot but isn't strong at all and just eats a low calorie diet.
>>37757932
Just looking at a picture of him tells us fuck all about how much progress he made. If he started out as a severely underweight skeleton, then it's amazing progress. Some people look like that before they ever touch a weight because they have excellent genetics. If he is one of those people, then he obviously made terrible progress.
>>37757932
Most people don't want to look like a powerlifter desu. He's muscular and lean, that's the goal for most people.
>>37757946
Also, head size varies quite a bit from person to person so it's not a good indicator of a person's body size.
>>37757880
I was leaner and bigger than you at age 15.
Your SMALL bro, you can't weigh more than 150 soaking wet.
I know people who don't even lift, that just play sports, that are bigger/leaner than you.
PPL is a joke.
>>37757919
And your lifts are a joke.
>>37757946
RING A DING DING. skeleton from the start. far left for reference. This was me 2 or 3 years before I started lifting but I have no other photos for reference and I was literaly the same weight as in this photo when i started so I want to say its 100% accurate.
>>37757953
yep, goal was to look good and look good only. PPL acheived that goal :D
>>37757968
You look good. I am not denying that.
But you're very small for someone who lifts.
You realize that people have got bigger and leaner than you without lifting weights right? Like from body-weight routines.
>year of our lord 2016
>not PPLxUL
Shiggydiggy
>>37757986
m8 he's only been lifting for a year
>le 3pl8 ohp in sex months memexD
>>37757880
Here guys, do PPLxPPL if you want to weigh 150 pounds soaking wet and OHP 100lbs and eat 1,500 calories a day.
>>37757959
155 in that photo, only reason I wasnt bigger at 15 was cause fuckin your mom every day was taking up all my energy.
>>37757986
100% agree that I;m small, I just thought it was good progress for 1 year and wanted to argue taht PPL was viable
>>37757415
I dont know because ive never done anything else but yes my lifts blew up in the first 3 months.
>>37758011
You did PPLxPPL for 1 year and you still don't even have all your noob gains bro.
That alone says a lot about the routine.
If you did a proper routine (instead of just lifting every day and burning calories being weak as shit) you could big a lot bigger and stronger while being just as lean.
>>37758011
It's good progress, and none of the anti ppl people have shown up with any sort of research. Anecdotes don't really mean anything to me. If some dudes at a university didn't figure it out then it doesn't count for shit.
>>37758008
He gained a significant amount of mass, dumbfuck.
This is the type of logic you are using:
>person A gained 30 lbs in 1 year on routine A
>person B gained 20 lbs in 2 years on routine B
>given that person B is bigger than person A, we can infer that routine A is better than routine B.
You arrive at the wrong conclusion by ignoring the first two pieces of information, which are essential.
>>37757957
yup my heads fuckin huge lol, runs in the family.
>>37758033
Post ur hot bod channing tatum, I would argue taht I do have noob gains and that my lifts are all intermediate level, which is exactly where they should be at the 1 year mark.
http://www.exrx.net/Testing/WeightLifting/StrengthStandards.htm
for reference, the lifting standards, I reach intermediate for each lift based on my bodyweight. I am literaly exactly where a person at 1 year should be strength wise.
>>37757880
>>37757919
>1 year PPLxPPL
>still weak
>still not achieved noob gains
How is this supposed to endorse PPL? Because you have abs? WOAHHH BRO HE HAS ABS, ROUTINE MUST WORK!!!!!!!
lmao, this place is full of DYELs
>>37758058
WAIT. gotta be honest, not at the strenght level I should be at for squats. intermediate at my weight should be at 250 max and I'm barely pushing 200 so yep you've got a point for my quads, everything else checks out.
>>37758054
Whoops, I worded that incorrectly. Meant to say that you would infer that routine B is better than routine A.
>>37758054
He has 100lbs OHP and 2.5 deadlift after 1 year lifting 6 DAYS A WEEK.
There's no excuse for that.
>>37758063
You are a fucking retard who is clearly incapable of understanding basic logic.
YOU DO NOT KNOW IF HE HAS ACHIEVED HIS NOOB GAINS OR NOT BECAUSE YOU HAVE NOT COMPARED HIS CURRENT STATS TO HIS STARTING STATS.
Why is this so difficult for you to get through your thick, dumb, mentally handicapped fucking skull? I'm done trying to explain it.
>>37758079
bro its still only each muscle 2x per week pushingit to 6 days just spreads out a standard 2 day routine.
that argument does not make sense.
>>37758090
Hold on...You think OHPing 100 pounds and a 2.5 plate deadlift as a male is noob gains?
If I lifted 6 days a week for 1 year and only came out of it with a 100 pound OHP and a 2.5 plate deadlift I wouldn't be endorsing the routine...
This place must be full of seriously DYEL people.
>>37758079
You can't claim this is bad progress because you don't know what his starting point was. Some people start at 25 lbs OHP and 100 lbs deadlift, due to their genetics.
You cannot judge the value of a program based on the current stats of a person who uses it. You need to take into account their individual situation.
Remember, Chad eats pizza and does a few curls but he still looks better than you. Do you take that to mean that eating pizza and doing a few curls is better than what you're doing?
>>37758119
100 pound OHP after lifting for a full year 6 days a week is horrible progress.
I don't blame him for that, I blame his shit routine.
Don't pull the "muh genetics" shit here please.
>>37758126
Please commit suicide.
>>37758090
I ENDORSE THIS MAN.
>>37758107
BRO. Check the screenshot. At 150 pounds, my weight, the intermediate OHP would be a 130 pound max.
I have a 130 pound max, easy. At 1 year, on a PPL routine, I have acheived the exact strenght standards an intermediate lifter should be at.
an intermediate lifter is someone defined as lifting for OVER 2 YEARS, BY EXRX.
I am ahead of where i should be off of the timeline I have been lifting and my current stats
Routines don't matter, fuck all you guys. You'll look good if you consistently pick up weights and put them down.
>>37758126
Everyone who denies the objective fact that genetics are the single most important factor in lifting progress is delusional and is spreading harmful misinformation. This should be grounds for an immediate ban.
>>37758138
Your facts and stats mean nothing in the face of anecdotes and feelings.
>>37758126
thats the problem. you think its horrible progress and its literaly beyond ideal progress for a weightlifter at my weight.
You seem to be delusional about what the human body is capable of within a short time frame, It would be insane if I was OHP any more than I currently am at my weight, I doubt even a strength routine would have made me gain faster.
>>37758138
WHo made this shit?
I had 140lbs x 10 OHP at 165lbs in my first year of lifting.
That would put me at a elite level if thats 1RM in 1st year.
Calling bullshit. You sure that's not for women?
>>37758153
Unless you overtrain, in which case you will fail to make good gains. PPL 6x/week is overtraining for some people but not others, depending on genetics and drug usage.
>>37758174
"press- adult men" on the top of it. These same stats are also on strengthstandards if you'd like to use that as a reference, thats a more commonly linked source around here so if you beleive that more check there!
anyway bros im off to bed but I hope my example shows that PPL is viable, and if you're doubting it please take the time to research the different lifting routines and their validity, always check the facts behind all the statements you read on these kinds of threads, even mine!
>>37756934
PHUL might be closer to what you're looking for.
>>37756934
PPLPPLP
no days off brah
>>37757653
You're saying this a lot. I would like some sources, studies, real reviewed and reputable sources to back up the whole "body needs to rest in oppose to muscles need to rest" theory. No reply = admission of talking out of your ass
>>37758269
Go lift for a year like that other guy on PPLxPPL and when you come out looking like a twink you'll know what I am talking about.
>>37758286
By objective measurements he's intermediate twice as fast as he should be. But I'm sure you know better than the people with a relevant education.
Never let the facts get in the way of your opinions.
>>37758286
>I would like some sources, studies, real reviewed and reputable sources
>HUUUUUUUUUURRRRRRRRRRR DURRRURURURURUER)WEJIFOQWEFNEIOWFNWEGNIO FOIENVEOWINFVELWV LIFT FOR A YEAR BOROROROROROROROOOOOOOOOOOOOOOOOOOOOO AND ULLL LUK BEEETTTTERRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRR
you guys are so autistic.
so long as you're pushing your body you're going to make great gains and look great
its like arguing over whether should do 6 reps or 12 reps. it doesn't fucking matter
>>37758327
Actually we're not arguing about reps.
We're arguing about whether you should be lifting 6 days as a natural or not.
>>37757067
>training legs twice as much
>squats
legs
>diddys
50/50
>bench
upper
>OHP
upper
>chinups
upper
>power cleans
lower i guess (but upper is involved)
accounting for suatting twice as much as the other lifts the upper/lower distribution ends up exactly equal if you do the actual program. And rip himself says that most people will end up needing dips and other upper body accessories so that actually puts the balance more on upper. It's almost as if memers like you don't really look into the program at all before saying shit like that!
>36 posters
>121 replies
some serious shilling going on in here by the fake natties.
>>37758174
I'm on mobile, can someone please post the Symmetric Strength strength standards table?
>>37758167
Look mate I'm a first year lifter too, and the reason so many guys critique what you say so harshly is because we have a half/third of the experience they have.
You do look alright, but that's just it. And just because you make progress on a programme (especially from a beginner level) doesn't make it good. It just doesn't mean it's cancer.
Also let's be honest mate, you're not a "weightlifter"; you would've been a lot stronger if you did a strength programme.
>>37757063
Post physique
>>37757434
5/3/1
>>37758410
I don't really think experience counts for shit when measured against research and no one has posted any of that. So we're basically at an impasse.
>>37757959
>Bragging on 4chan of all places
You want a fucking medal?
>>37756934
5/3/1
>>37758468
There is no long-term lifting research studies.
They're all short-term 12 weeks at the most.
You cannot determine the strength of a routine by 12 weeks.
Thus we're left to use common sense and experienced based evidence, which for a natural, indicates that lifting more than 3-4 times a week to be more than enough, anymore than that you in the gym for no reason other than burning calories, you're not achieving any progress, you're simply just expending calories. You're essentially suffering from fuck-arounditis by lifting 6 days a week.
>>37758302
>Objective measurements
>He's intermediate
W E W
E
W
>>37758468
And I'm saying someone pls be a hero and post the table from https ://symmetricstrength.com/standards#/155/lb/male/-
>>37758517
And they're almost always short studies on untrained or lightly trained lifters.
Why? Because they're by far the most common and the easiest to talk into doing the study.
Stop listening to people talk about lifting theoretically, and just go lift. If you are not recovering, it will very quickly become very clear. After that, you don't need to listen to some blowhard's opinion on whether it's possible to train 6 days per week, because you will know firsthand.
Also, training volume is not measured in days, so whether you are training 4 or 6 days per week is not really the important metric here.
>>37756911
you're a dumb cunt. I went from 70kg to 90kg 5x5 at 6ft5 on the bench in 2 months on that program. Literally eat to make the program work. If its really aggressive, eat heaps and sleep a lot.
I'm not that Anon. But that 155 guy is DYEL and weak by any standards.
>>37759075
But most of his lifts are around intermediate despite them being his rep sets and not his max. Intermediate is described as a year or more lifting while his stats were taken after one year. Seems like he's right on track to me.
>>37757473
>trains 1 hour each day
>thinks one day of rest is not enough
[email protected]
>WHAT IS SLEEPING
>WHAT ARE THE 23 OTHER HOURS OF EACH LIFTING DAY
Kill yourself
One of my mates has 'visible' abs (probably at 13-14% body fat) and weighs 98kg. Is 6'1 and looks fuckin joocy, all he has been doing for the past 4 years is PPLx on repeat, and eating nothing but chicken, rice & broccoli
>>37756911
I only have time to go to the gym 4-5 days a week, would I be able to do PPL with such a split?
i.e. P/P/L/P/P/(rest)x2 then repeat? That way i'd only get 1 leg day in a week, but 2 push/pulls.
>>37759111
Yeah, but he could have maximized his gains significantly if he didn't weight 155. That is very lightweight for any man. And it's not he's 155 lb of pure muscle.
The problem is that he uses that body to say that PPL is a good routine when you can literally google a well renowed proven routine that has produced world class athletes.
>>37759144
Read the fucking sticky
>>37759163
>Read the fucking sticky
sick meme, lad
>>37759144
why not try 5 day texas? PPLxULx
I find 2 rest days are better for recovery and you can even throw in another x at the end and do some bodyweight to keep the engine going but not overtrain if you're feeling drained
Don't do pplpplx for a hole year,
Do it for 12 months and then change to upper,lower or full body and do pplpplx to focus on weaknesses
>>37757788
This desu senpai.
Been doing PHAT for the last 2 years and the gains are good. My diet was trash tho, thanks college.
PPL is hands down the best routine for natty people, its your problem that you can't recover, its a little bit fucked up, since you go to the gym 6 times a week and each day has to be same in order to recover.
I do PPLPPLX, in first cycle my compound movements are 3x5, in second cycle my compound movements are 3x10, I alternate OHP and Bench on Push days, and squat deadlifts on leg day.
While you might not get super strong unlike other routines such are 5/3/1, SS, SL, other powerlifting oriented routines you get good aesthetics.
>>37760881
Post pic of your gains m8
>>37760898
Dont have the before pic. This was last summer.
>>37760881
>going to the gym 6 days a week
>good for someone natty
lel
>>37761017
I told you guys, PPLxPPL is for twinks.
I do pplppl and ive made great gains in all of my lifts. I no longer have as much time for cardio though. I find it concerning.
>>37761051
Cardio is for fags, just add more scoops.
>>37756911
Seem like every routine can be a meme.
Why dont you just give up and roid your dick off ?
>>37761064
Ive been putting scoops of protein powder into my greek yogurt to up my intake.
>>37761029
Well bro at that time bw was 71 kg.
Stats were all 5 reps.
Bench 80 kg, Squat 110 kg, Deadlift 130 kg
I had shit diet and school work thats why I stalled at 71-73 kg whole year. I also did PHAT and PHUL theoufhout the year but phisique was built on PPL.
Now I am bulking for 1/2/3/4
>>37756911
It took you one year to realize that routine isnt good for you? Then you deserve to be dyel and probably will stay like that for the rest of your life you stupid faggot. Dont blame the program but your shitty genetics or eating habits. Now go back play videogames or watch anime because it sounds like that would suit you better you whiney little beta faggot
>>37757066
>PEOPLE ACTUALLY BELIEVE THIS
LMAO
I find it funny the only people in this thread willing to post their pics endorsing PPLxPPL have all been 150 pound soaking wet twinks.
This the reality of PPL routines.
>>37761153
Well, then post your body after you lifted for 1 year?
I could say the same for any upper lower powerlifting oriented split, since all powerlifters are fat.
>>37761204
>he thinks doing a full body or upper/lower routine makes you a fat power lifter
skelly twink 100lbs OHP'er detected
>>37761244
Then post your body after 1 year?
What do you guys think about PPL and resting each day afterwards, so for example.
PxPxLxP --> xPxPxLx --> PxPxLxP
>>37761250
He won't. He's a sad lil troll who only shitposts on fit and spams pepe memes because he thinks it will make him cool.
>>37756911
You made no gains because your nutrition was shit and you weren't eating enough. Fucking retards like you shouldn't be allowed in a gym.
>>37761271
pretty aweful
If you can't lift 6 times a week don't do ppl
http://www.iifym.com/why-most-coaches-cannot-train-natural-lifters/
This does a good job. I wish they'd link the study, however. Maybe they did, and I just can't find it.
>>37761271
It's shit. Do a real routine
>>37757279
If pplpplx was such a great way for improving numbers on compound bb movements, why is it NEVER recommended for powerlifting? Most PL programs are 3 or 4 days, MAYBE 5.
u r liar or autismo
>>37757533
Cry more
>>37761373
Because powerlifters are concerned specifically with the three lifts, not just with getting stronger in general.
You do actually see a fair number of PLers experimenting with 6 day training weeks, but they're more likely to try and push the frequency up rather than incorporating more main lifts.
>>37758167
Weightlifter?
What are your sn/cnj?
How do you fit your training in between your horrible PPL?
>>37761078
>Stats were all 5 reps.
>Bench 80 kg, Squat 110 kg, Deadlift 130 kg
Those were your stats after a year of PPL?
Alternating upper/lower 4 times a week masterrace
>>37756911
>what's a real routine I can do that I'll actually progress on?
Try harder :)
>>37761726
ULULxFBx is nice too
my summer routine for when I have a lot of spare time
>>37758581
this is for 80kg male
>>37758033
how many are all the noob gains?
just wondering, I'm sure I wont have them all in the first year of lifting, I'm weak
If you want to look good and don't care much for numbers, do PHAT, PHUL, PPLPPLx, PPLxPPLx, or PPLxUL. These are hypertrophy routines. With hypertrophy, strength will come but a lot slower compared to SS and friends.
>>37761831
>tfw almost proficient
>tfw my squat sucks
>>37761831
>>37758581
and this is imperial
>>37757139
Why is this the new meme routine? It's literally just ss. The AMRAP is just a novelty, most if the time it will not go beyond 7reps.
>>37761064
Enjoy getting winded really fast and having a weak heart.
>>37761029
Don't listen to him. Cardio is important if you want to play any sports
>>37761995
not quite, you dont squat on deadlift day.
the value of amrap is more on deloads imo, it helps you make new pr's instead of just going 3x5.
I personally do a variation of SS and amraps when deloading
>>37757513
What are diminishing (spelling) returns, what is cns.
There can be 3 days rest between muscle groups, you are still resting once a week.
>>37757731
So salty
>>37762217
>implying rest means you literally can't do anything for a day
M8 my PPL "rest" day is abs and sprints. By your logic my CNS should have crawled out my as by now.
> rest day
Kek
Being a neet is lit
PPxPPxx
>>37762252
Depends on intensity, your "sprints" are active recovery. Or you are in puberty and should be doing SS.
I'm just going off of what I've seen on CBTs and whatnot. The people with the best looking physiques are the ones on a PPL routine or something of that nature.
this whoke thread, cant stop laughing. Th-thanks /lit/. Never change,
>>37757959
youre a fucking retard
even if you're on the worst program in the world, if you made no gains in a whole year you are definitely doing something wrong beyond just the program.
>going to the gym more than 3-4 times a week
get a life
>>37762413
>your "sprints" are active recovery
Confirmed for knowing absolutely nothing. Kys
>>37761153
We lifted for 1 year and your fat ass still hasn't posted a photo
>>37761153
All the power goes into my legs, obviously. I have previous leg injuries, and I'm a runner first, so my squat is ass.
1.5 years of PPL. The first 12 months I had a shitty diet and fucked around with my own shitty PPL routine. Last 6 months, I got my diet together and followed an actual routine.
>>37762735
Too lazy to put the pictures together.
5'11" 168 lb
>>37761153
You've said this like 20 times and have yet to post a pic faggot
>inb4 fatass powerlifter 99% bodyfat
>>37762422
>You forgot they have been lifting for a long time
>>37762422
yeah the people (person?) being a dick all the time and pretending he knows everything about how PPL is terrible clearly is a fatlifter. only listen to fitness advice from people with the same goals as you
Been doing pplxpplx from the start, 1.5 years ago. Never did SS or any beginner program. Only train for aesthetics. I train hard, eat right, and sleep enough. That's me at 175, 5'7, 2 weeks ago. I'm still cutting down trying to reach 160 or 155.
>>37763555
Here are my lifts if anyone is interested
Squat 2 plates 3x8
Deadlift 2 plates and a 25 on each side 3x6
Bench 185 3x8
Ohp 1 plate and a 10 on each side 3x8
Sometimes on the last set I only make it to 6 or 7 depending on how tired I am because I don't always start with these exercises on given days. Sometimes I start with shoulder on push days or chest and on ocasion I start with triceps just for a lower intensity day.
