Ppl routine reddit. Jan 12, 2023 · Hey all I've been training 2 x per wee...

I've been doing PPL on a caloric deficit with low

Increasing performance on rep strength is certainly key to seeing increases in muscle mass. Although increases in volume week per week will cause more fatigue which can hide actual increases in performance. Getting the best of both worlds while simultaneously lowering RIR is best for hypertrophy and strength.Top posts of June 12, 2020 Top posts of June 2020 Top posts of 2020 Top posts of June 2020 Top posts of 2020Total Body Guys, if you're looking for the perfect workout for building muscle, I'd argue that you don't need to look any further than a properly designed Push Pull Legs routine. There's no more popular split these days than the PPL split, and with good reason: it's one of the most effective training splits!May 17, 2020 · Always do a warm up. If you spend 30 minutes warming up though, you're doing it wrong. Should be like 5-10 minutes. There's a lot of research to suggest your warmup routine should include dynamic stretching. Stretching before a lift also has diminishing returns, so too much can be bad.Then on your hypertrophy days you can focus on increasing volume (startling with 3x10 one week, 4x10 week 2, 4x12 week 3, with either a deload on week 4 (reduce volume back to 3x10) or simply keep it at 4x12 if you feel as if your recovery allows it. EDIT: I just realized I basically describes PHUL. Except I simply gave you a slightly different ...In today’s fast-paced world, time management is crucial for maintaining productivity and achieving success. With the rise of technology, there are now countless tools and applications available to help us better manage our time.I would combine the UL of a program like PHUL with a PPL program. sets of 4-6 for bench and squat on UL and 8-10 on push and pull. I would also put sets of 4-6 deadlifts on pull day and drop a back exercise to compensate. To summarize: U: Bench 5x4-6, Heavy upper body accessories. L: Squat 5x4-6, heavy lower body accessories.I've been doing PPL on a caloric deficit with low carb intake for five months now and I'm down 25 lbs (205-180). Additionally, I don't deadlift or squat due to lower back/pelvic issues. So yes, you can certainly take this approach and be successful. I lift for 50 minutes-1 hr. and then do 20 minutes of cardio to finish my workouts, but do ...Little over 6 months. I have actually made the greatest gains of any routine I've done so far. In the thick of it I may skip a rest day and back to back a couple days but I've never heard PPL associated specifically and only with high frequency and volume.PPL Cons: No set reps, exercises, or anything. Some are coolcicada's PPL are based on strength and hypertrophy after. Others are pure strength. Others are pure hypetrophy. Some are great (like coolcicada's and old school trainer's). Others are shit (like the jefit one). The variables are just too different to pinpoint one exact routine.People have gotten big from full body routines, upper / lowers, push pull legs, bro splits, and 10000000s of other routines. It. does. not. matter. If you're really obsessed with science when it comes to lifting, most of the recent studies suggest its weekly volume that's the most important, and the difference between high frequency and low ...If your in a gym that only has machines and dumbbells. Id also look into the bodyweight fitness wiki. Push ups, dips, chest press machine, shoulder press machine, Cable Lat pulldowns, cable rows, pull ups/chin ups/assisted pull ups. Leg press, squats with or without dumbbells, leg extensions, calf raises.In the past my routine has been PPL, but instead of lifting 6 days a week, I would just do the next day the next time I was at the gym (I also run and take boxing classes on an irregular basis, so sometimes my daily workout would be cardio instead of lifting).JeFit. You input your own routine. It's not a similar app, but a very easy managable and good looking one. I used "Strong", because I thought JeFit was too cluttered and I liked the better looking interface and simplicity of Strong better. However, after 4 workouts you'll have to pay like $10, but I did because to me it is that good.I keep my schedule pretty loose, doing as many sets as I feel, sometimes switching exercises. But.... my push days look something like this: Bench variant. Fly variant (sometimes supersetted with push-ups) Incline bench variant. Shoulder press. Lateral Raises. (If I'm feeling it, reverse flies) Dips.1. outrider567 • 8 yr. ago. walking up and down an elevated boardwalk between 5 and 6 AM, 4 to 5 times a week--40 minutes, walk up and down 480 steps--have a fruit/veggie smoothie later, kale, spinach,carrots, pomegranite juice,apple cider,banana, 7 strawberries all in the blender. 1.5/3/1 is a program to train 4 movements: squat, bench, deadlift, and press. Everything done is done to improve those four movements. PPL is just a name for a way to organize exercises by labeling them as either push pull or legs. It's not a program.I do the PPL routine too. I do a simple stretching routine before every workout consisting of but not limited to- Cat/Camel Pose Leg swing pushup Dolphin pose Hip Rotations Arm Rotations Elbow Rotations Lunge + Twist Mountain Climbers Toe touching Butterfly pose Deadhangs from pull up bar. I do each day by feel.Do cardio on your rest day, essentially preventing yourself from ever having a rest day (not really recommended if you're absolutely exhausted already). Do HIIT for 10-15 mins at the end of your workout. I do 30 sec sprints followed by 30 secs rest. Best to do this after Push days. [deleted] • 6 yr. ago.What PPL Routines works for you? Hey, I'm about to start training 6 days a week and I need a good split. I was wondering what PPL Routines did you guys do and …Anybody have any PPL routines with the following requirements - Partially makes use of weight (I have a few KB I use for OHP, weighted pull-ups and dips, etc). Weighted bodyweight movement progressions. Makes use of gymnastic rings. I also throw bands into my current routine randomly. Kinda nice for curl burnouts or lateral raises.What's a good PPL routine you like? I'm thinking of doing Push 1x, Pull 1x and Legs 2x a week. Have been doing the Strong Curves beginner/advanced routines for a year and recently I feel stuck (as in bored) and searching around for something new. tia :)There’s more to life than what meets the eye. Nobody knows exactly what happens after you die, but there are a lot of theories. On Reddit, people shared supposed past-life memories that made them believe reincarnation could be possible. Do ...So it will have more volume. A PPL such as the one you linked doesn't significantly have more volume than ICF. In numbers, yes, you are doing more reps (which technically is more volume). But since you aren't doing 3-4 major lifts like on ICF, you will actually be lifting less overall weight.If doing a PPL 2x a week, you probably have a large amount of arm volume being that you are training biceps 2x and triceps 2x. If you are in the 15-20 sets per muscle group range, reduce that to 8-12 or something like this, and improve the quality of your sets being performed. Crumbly_Parrot • 1 yr. ago.For example, the Reddit PPL has you squat 2x a week for 2x5, 1x5+ + isolations at 3x8-12. You can sub in front squats of leg press for that same rep range. You, however, keep all the isolations and added the BBB accessories, which is simply too much volume. The Reddit PPL is already high volume and you added 50-100 reps of the big 4 on top if it.JeFit. You input your own routine. It's not a similar app, but a very easy managable and good looking one. I used "Strong", because I thought JeFit was too cluttered and I liked the better looking interface and simplicity of Strong better. However, after 4 workouts you'll have to pay like $10, but I did because to me it is that good.You cant just tell someone who is first starting bulking to "eat everything in sight". This is how people dreamer bulk and end up adding more fat than muscle. You need to take it slow. ICF is a good program, and its gains are impressive for the first few months. I agree you need to eat a lot to fully reap it.View community ranking In the Top 1% of largest communities on Reddit. Thoughts on AthleanX's PPL workout routine? I've been working out for more than 2 years now, ive lost more than 20kgs. I've reached a point where i want the best possible workout routine that can maximize muscle building and was wondering if AthleanX's PPL split is worth it?Here's how I break it down, if pro's want to critique or newbs want to have an example of a p/p/l 2xweek. Based off Kingbeef's "Do this routine instead of that dumb one" from T-Nation. Push A. Bench Press 3x4-8. Incline DB Press 3x6-10. Low-to-high Cable Flyes 3x8-12. Barbell Overhead Press 3x6-10. Cable Laterals 3x8-12. It tracks 12 weeks at a time, progresses weight per workout automatically, and is easier to customize. It is linked below. Push, Pull, Legs (PPL) routines offer a great template for achieving strength and physique goals while remaining flexible enough for the lifter's preferences.1b-Clapping Pushups 5×3-5. 2a-Pushups 5×20 seconds. Add weight with backpack if you can Rest 10 Seconds. 2b-Air Squats 5×20 seconds-Add weight if you can with a backpack, zercher holding something heavy (a child possibly) Rest 40 Seconds. 3a-Reverse Lunge 3×10 each leg. 3b-Side Plank w/ Rotation 3×10-15 each side.Shrugs for super high reps (20-50), then shrugs with super heavy weights for 3-5 another time. Rotator cuff exercises. Just have fun with it; this is your chance to make back a priority. This is what I did for back when I bodybuilt, and I had a back that I was really proud of. Day #1: Chin-ups, weighted, 3x6.Push + Legs ( first half of the previous leg day 1 ) Pull. Legs ( complete leg day 2 ) Push. Pull + Legs ( second half of the previous leg day 1 ) I don't want to do Push/Pull +Legs ( complete leg day 1/2 ) because the routine would last too long and with the supersets ( for example pull ups and pistol squats ) it would be too tiring.A Resistance Band PPL routine that kept me going. I noticed a post recently about the need for moderation. 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. Anyway, when I started a few months ago, I ...Research does suggest that training each body part in a high frequency style (more than once per week) generally results in more hypertrophy progress for natural lifters. This split would allow one to go from 2x per week per body part (PPL) to 3x (Push/Pull, training 6 times per week). 20.It's ok to follow an asynchronous schedule. I have done Bro 5d a week, PPL/PLP 4-5 d a week, Push/Pull 4 day a week and full body 3 day a week where i superset bench/row, lat pull/ohp, Bi/tri and for legs alternate with Squat, Leg Press, Deadlift. Truthfully i have found the Full Body 3 day SuperSet program the best.So for a person getting back into it, is it better to start with a PPL routine & then once you make some gains & strength, switch to a 5/3/1 or Nsuns type thing where you are working out specific muscle groups & specific rep ranges, % maxes, etc. ... Follow the progression as per the reddit PPL.Total Body Guys, if you’re looking for the perfect workout for building muscle, I’d argue that you don’t need to look any further than a properly designed Push Pull Legs routine. …Focus heavily on your posterior chain, which is the main contributer to athletic movements such as the vertical jump. I like using RDLs and good mornings as p-chain exercises, because they have an eccentric component that builds muscle and utilizes the SSC. And finally, focus more on single-leg work, like one-legged RDLs and Bulgarian Split ...None of these routines are magic and all of them are good and recommend extremely similar things. I like to change things up every now and then just to avoid getting bored and to remain motivated. The reddit PPL is a great routine if you're getting stronger with it and enjoy then definitely stick to that.Anybody have any PPL routines with the following requirements - Partially makes use of weight (I have a few KB I use for OHP, weighted pull-ups and dips, etc). Weighted bodyweight movement progressions. Makes use of gymnastic rings. I also throw bands into my current routine randomly. Kinda nice for curl burnouts or lateral raises.Personally I had success taking the reddit PPL and using some of Greg Nuckols' progressions from his free 28 programs on the main lift each day. So like on deadlift day for example I did his "DL 1x/wk intermediate" deadlift progression. I'd consider myself "advanced beginner" stage. 300/265/420/177 SQ/BP/DL/OHP.Push Pull Legs 5 Day Split Routine for Bodybuilding This PPL 5 day split involves high-rep sets (10 to 20) for the first three days and heavy-load low-rep sets (6 to 10) for the last two days. The high-rep sets help build muscles, while the …mjcii • 5 yr. ago. Typically, a true beginner to weight training is not going to be able to recover fast enough to train 6 days per week (6 consecutive days) with the kind of volume you would typically see of a PPLPPL routine. Training 6 days per week allows you to accumulate a lot more volume than training less.PPL is a way to organize your routine. Its not really a set program. As I have progressed in lifts I have started adding volume to my PPL routine and reorganizing as needed. The routine for beginner vs intermediate may essentially look the same. Main difference would likely be higher volume in intermediate routines and more variety of exercises.I switched to the PPL routine from the wiki last week. So far it has been good. I do ab work on push pull days as Leg days are very taxing for me. I do 3 ab exercises. Decline crunches, hanging knee raises, Standing rope crunches all 3X15. And on Leg days I also do forearm exercises. Pinch ups, Finger curls, Wrist curl and reverse wrist curl.Dec 5, 2017 · Hey dude, I wrote the PPL program. If you’re more advanced but want a similar template, do this: Push 1: bench 5/3/1, 5x10 of a bench accessory work (like boring but big template, 50-70% of your training max) at 50-70% of your training max then the rest of the bench push accessory work as normal. Pull 1: deadlift 5/3/1, 5x10 of a deadlift ...Here's why. Consider a full body routine that is 3x a week versus a split routine such as push/pull, upper/lower, or even push/pull/legs (PPL can be done 1x or 2x a week). In a year, at 1x a week versus 2x a week versus 3x a week frequency you will have: 1x a week frequency with ~50 weeks a year = 50 workouts with an exercise.That's 4 times per muscle group every 3 weeks, but obviously not as good as the 6 times that a 4 day Upper/Lower split would allow. The only other option would be to lift every day M-F (5 workouts per muscle group/3 weeks) but that doesn't seem like enough rest: Monday: Push. Tuesday: Legs/Core. Wednesday: Pull.Jan 4, 2020 · Push Pull Legs Routine: Best Science-Based Push Workout. So to sum everything up for you, here’s what your push workout could look like: Incline Barbell Bench Press: 3-4 sets of 6-8 reps. Standing Dumbbell Shoulder Press: 3-4 sets of 10-15 reps. Paused Flat Dumbbell Press: 3-4 sets of 8-12 reps.Push days, you can do your squats. Pull days, you can do your deadlifts, or any posterior chain dominant exercise. Always do the movement that you want to improve on first. So in your example, start on your front lever training first before moving on to weighted pull ups.3 Day Push Pull Legs Workout Routine (Intermediate) Day 1 – Chest, Shoulder, and Triceps – Push exercises. Day 2 – Back, Rear Delt, Biceps, and Core – Pull exercises. Day 3 – Quads, Hamstrings, Calves, and Glutes – Legs workouts.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. would definitely recommend the beginner ppl over icf5x5 but that's just my opinion. I took ~2hrs per workout session on icf5x5, fuck that!Coolcicada's PPL Routine - The Most Well-Rounded Bodybuilding Program. I agree, I've tried many different variations to the original program and I always feel it the most when deadlifts are added. I'll leave deadlifts out if I want to up the intensity on my accessory work just cuz I'll be too gassed otherwise haha.The Original Routine. The above photo is the original copy of coolcicada's ppl routine. Notice how each day starts with a compound lift (or many) to prime the muscles for accessory work in a hypertrophy rep range. Coolcicada makes note that you can incorporate deadlifts in addition to barbell rows on your pull days.PP split 6x a week. High frequency, volume, strength gain, and muscle gain. If you're looking for a program instead of coming up with your own, I found Larry Wheels's hypertrophy program to be very effective. It's an 8 week program, 4 days a week. Only program you should be running is your own.If you're getting 5 good days in and hitting every body part at least twice a week you're good. You could do a PPL for 3 days then 2 days of Upper/Lower. You could even go 5 days of PPL then 2 days rest then pick up where you left off, which would make things wonky but example PPLPP RR LPPLP RR PLPPLP etc. The main thing is consistency.i have the 6 times a week and looking for the 5, anyone dm to trade. Could you DM me the 6 times a week please? Yea man pls dm the 6. 8 mo. ago. dm me king. I'm having all the programs of jeff nippard with spreadsheets, for more details dm me on Instagram : the_aesthetics_fitness. polskabigg 9 days ago.Monday. - Squat 3x5 - Bench 1x5 - Shoulder Press 5x5 - Dips 3xFailure. Tuesday. - Weighted Chin Up 3x5 - Sumo Deadlift 3x3 - RDL (50% Deadlift weight) 3x8 - Row (RDL weight) 5x5. Thursday. - Shoulder Press 1x5 - Squat 3x5 - Bench Press 5x5. Friday. - Rack Pull (below knee, deadlift weight) 3x8 - Deadlift 3x3 - Row 1x5 (add weight) - Chin Up ...A 2011 paper suggests a weekly rate of body-weight loss of 0.7% can permit muscle gain in both men and women while losing fat mass. Women were also able to increase muscle while losing fat at a weekly rate of body-weight loss of 1.0-1.4%. Men, however, lost muscle mass at this increased rate.Superset with a grip exercise like dead hangs. Bench press as laid out in nsuns. Superset with barbell or trap bar rows. Close grip bench as laid out in nsuns. Giant set with ab wheel rollouts and hyperextensions. Day 4 Clean and jerk. Heavy singles at 90-95% of PB, or max out if you feel like it. Jump to split 3-5 triples.Push/Pull/Legs Planet Fitness Workout. The push/pull/legs (ppl) workout split is thought to be one of the most effective splits available for people to use. It provides a perfect balance between training volume …Push: chest, shoulders, and triceps. Pull: back, traps, and biceps. Legs: hamstrings, quads, and calves. PPL routines are so efficient because the movements you’re doing provide maximum overlap within …I was making myself a PPL Split since my gym will open soon and I'm really excited to get back into it. I'm going for a "powerbuilding" type of plan with focus on main compounds for strength with additional accessory work for hypertrophy. I was just hoping you guys could give your opinion on what I wrote out. Things like is it too much volume ...This is your complete guide to the PPL split. We will teach you everything you need to know and give you a push pull legs workout program to follow (3-6 day options) for serious gains. Choosing the right split to run for your training can be one of the more daunting tasks when going to the gym.My further additions/changes at this point would be face pulls, something for the lower back, and, well, a proper shoulder workout. So Push A could lose the Arnold Press and get a third chest exercise, while Push B is all Shoulder (+ triceps). My other idea would be to keep one shoulder in Push A (just OHP i guess) and one chest in Push B (I ...Days 2: Legs, biceps and 1 shoulder exercise. Exercise 1: Dumbbell deadlifts & calf raises. Exercise 2: Dumbbell Romanian deadlift & bicep curls. Exercise 3: Dumbbell goblet squats & shoulder press. I work out 2 days in a row and rest the 3rd day. Do your ab workout at home or whenever you have the time.Much appreciated mate! Do you also got Joe's Full body program?So, you can do deadlifts, clean and press, front squat, bent over rows, pull-ups, curls, skullcrushers... Pretty good. r/homegym for plans to build a power rack, if you have room for it, so you can do heavy bench press and back squats. A dip belt would be a good addition so you can make good progress with the pull-up bar.Technique used on this program : 1- Pyramid : esay way it start with weight can do 10reps and (1-2 Reps in reserve ) Add weights and lower the reps "10 - 8 - 6 - 4 ". Each set with those reps and higher weight " add weight from 1kg - 2.5kg ". Exemple of mine : This technique i use only on push ups / dips. i dont know which one will help with ... The most superior way to train is a type of full body routine. Type, because you need to consider variations, goals, hormonal profile and genes when programing a optimal workout rotuine that is not the average Joe's PPL. A training routine that covers most of your body on most days.From what I read, people mostly suggest a ppl routine because you hit each group 2 times a week with 3 or less exercises per group. Well, I'm already hitting each group 2 times a week with 3 to 5 exercises per group. ... The reddit PPL has a greater focus on compound lifts however, which are much better than isolations generally speaking. ...It looks like you still have a lot of potential to grow in strength and add muscle. I would advise a different routine than PPL. I did StrongLifts 5x5 first to get stronger as fast as possible. Building strength and adding weight each week to make progress. Than I switched to Ivysaur 448 for a more optimal training program. It should get you ...Pallof press 3x12-15 SS Lateral Extensions 3x15-20. 3x8-12 overhead dumbbell extensions SS Lateral Extensions 3x15-20. I alternate sides for the pallof press, so as to ensure I get both sides. After adding in the extra SS, I personally finish push day in about 50 minutes after a mile run warm-up.I do a PPL 6 day I saw posted on r/fitness though. Here is the link if interested. What appeals to me is the extra days at the gym. I once did SL 5x5 awhile ago and while it was ok I didn't like all the downtime. Just do whatever works best for you personally. Crowish Weight Lifting • 8 yr. ago.It has popular programs like GZCLP, Greg Nuckols Beginner Program, Candito 6-week Strength, Reddit PPL, ... If you’re recovering well from the volume and feel like you can handle more, move up to the 5 day routine after 2 or 3 months of the 4 day routine. Weekly progression can catch up to you pretty quickly.Lat pull downs 4 sets of 10 (5 in front of head, 5 behind 3. Dumbbell rows 4 sets of 10 (5 each arm) 4. Dumbbell curls and hammer dumbell curls supersets (5 each arm reg, then 5 each arm hammer) 5. 21s, wide grip with ez curl bar, (thats 7 full curls, 7 half way up, and 7 half way down) Friday: Legs/shoulders.The Reddit PPL, or Metallicadpa program is a popular program. It's well liked because it's highly customizable to cater to any level of trainee. Made by the Reddit user u/Metallicadpa, this program was made by using the principles and inspiration of effective workout programs.To reconcile that I've been doing a PPL calisthenics + free weight hybrid 6x a week. I really want to keep the focus and volume to that of 3x a week RR but also get in the gym nearly everyday of the week. PPL hybrid has been alright so far but I'm getting way less RR work (i.e. currently doing 6 sets of pull-ups when I could be getting in 9).I may even transition back to it in the future; I'm currently running a 4 day UL split. Essentially, you're just going to need to find the equivalent exercises from, say, the PPL routine from r/Fitness in bodyweight, rather than using equipment. It wouldn't be too hard to change over if you gave it some effort, but you'd probably want to go ...Regarding the mass gainer: you really don't need it. Just make your own high calorie shakes at home. 1 scoop protein powder, 2 bananas, 50g peanut butter, milk and some yoghurt = easy 800 calories. MuscleBabe8 • 2 hr. ago. Your workout routine seems pretty solid with compound exercises like squats, bench press, and deadlifts.So I'd always start the day with OHP on one day and Incline BB/Smith Press on the other. Also, I'd add low-to-high cable flies and chest dips. You don't need to overhead press 2x a week as the front delts are worked just as well with incline pressing, I'd add in a tricep exercise instead as 6 sets of direct tricep work aren't much unless you're ...W:Pull. Th: (extra day for the categories, whichever I feel like working at the time) Currently also looking at a 4-day split or a 4-day Upper/Lower program. Another question is whether or not 4 days/wk will be good, especially with the three days of rest. I know that 5-6 days/wk workouts exist, but it's also a concern in my mind.Squats (2 days per week) 3x5. Deadlifts (1 day per week) 2x5. So if you train Monday/Wednesday/Friday you would do Squats Monday and Friday and Deadlifts on Wednesday. Remaining lifts are done every training day. Bench 3x5. DB Row 3x5. Seated Shoulder Press 3x10. Pull-ups/Chins/Lat Pulldowns 3x10. Tips for Starting Calisthenics Part 1. Master the basics. If you want to do the cool stuff like the muscle up, planche. You need a solid foundation. This means you need to able to atleast 12 pullups in a row, 30 pushups in a row and 20 dips in a row while being able to hold 10 second L sit holds.Posted by u/TwistXJ - 6 votes and no comments. Push Pull Legs 5 Day Split Routine for Bodybuilding. This Push. Chest Press 3x12 (Chest) Incline Dumbbell Press As we age, it becomes increasingly important to prioritize our health and well-being. Regular exercise is key to maintaining a strong body and a sharp mind, especially for individuals over the age of 60. In the post, I say CoolCicada's PPL, but looking at them b It tracks 12 weeks at a time, progresses weight per workout automatically, and is easier to customize. It is linked below. Push, Pull, Legs (PPL) routines offer a great template for achieving strength and physique goals while remaining flexible enough for the lifter's preferences.View community ranking In the Top 5% of largest communities on Reddit. I can't really motivate myself by having PPL workout routine. Need help with new routine . What workout/exercise can I do at home as full body workout 3x a week? I train at home. I have boxing bag, bench press, full set of dumbbells, kettlebell, pull up bar and dip bars! ... It's fine to do 20-30 minutes of easy cardio 3-5 times a w...

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