3x5 twice a week + 3 sets of leg presses twice a week is 12 sets of quads per week, which is definitely enough for beginners. Could add a couple sets of squats or some leg extensions if you really want though.
>asks you to use 60% of your 1rm
glhf literally using the empty barbell for half of the program when you dont have your strength standard to atleast intermediate level
OPs pic is not the program, a program is not a list of exercice. It's generally an excel sheet that calculates your working load according to your 1RM
Reddit's PPL unironically use 60% of your 1rm.
My 1rm on the overheadpress is a bit higher than 1 plates, I have to do 3x8-12 with the empty barbell after bench work (that is also ultra light). Thats just an example, its way worse for the deadlift
I cant see how you can get gains by moving baby weights
I think the idea is just to never ever have to deload but 60% is still dismal even by those standards. Do they just start at 60% and progress linearly for a few months
You’re retarded. This post is the Reddit PPL. It is not simply a list of exercises, it tells you what weights to lift. “60%” does not appear anywhere in the writeup.
If you do it correctly, it’s one of the best beginner/early intermediate routines for naturals. SwoleShack seems to be the only board that has a problem with it. Contrarian shit
If you do it correctly, it’s one of the best beginner/early intermediate routines for naturals. SwoleShack seems to be the only board that has a problem with it. Contrarian shit
Based
these anti-PPL homosexuals never post body.
pic related was a 9 month bulk on the Reddit PPL(obviously it’s after/before)
If you do it correctly, it’s one of the best beginner/early intermediate routines for naturals. SwoleShack seems to be the only board that has a problem with it. Contrarian shit
Based
[...]
these anti-PPL homosexuals never post body.
pic related was a 9 month bulk on the Reddit PPL(obviously it’s after/before)
They all work. They used to have these training manuals a long time ago that came with the barbell/bench sets you could buy at sears and those worked good with the shitty little barbells that came with them. It's all dependant on how much you put in to a workout. There are people who get great results using 2 lifts because they push themselves hard. If a program sucks it's most likely because you work out robotically.
Based. Before the late 2000s most guys got big winging it or by doing some magazine article meme routine, and it worked just fine. Actually that’s still what most people do—go up to the biggest guy in your gym and ask him about 5/3/1 or some shit, he’ll probably have no idea what you’re talking about.
Maybe it depends on the gym. I work out at a big college gym and a small private gym, and I’ve never heard anyone in real life talk about programming, only “what’s your split bro” or “yo I think I can hit 2 plates today bro”.
nah >never counted a calorie before >just eat high protein stuff a lot >do what I feel like >lift a shitload >look great >do fine
fuck autism
fuck womanly diet counting
fuck doing le ebin squats 12 times a week
fuck tracking your workout in a gay little notepad
Good for you anon but my notepad helps me track progress and not overdo it
Counting calories is just thermodynamics
Progress and control, that’s what I like
tbf you’ll just get roasted unless you’re an ansolutely inhuman freak even though that’s 0% of people on this board. Tons of people here have lifted for years and have the right to an opinion but SwoleShack has this warped perception that being a monster is normal and you don’t know shit otherwise
This but also add some sets at a lighter weight after the 5/3/1 to make up for the decrease in volume. /u/metallicdpa himself suggested 5/3/1 and then 5x10, BBB style.
variations and adjustments
the idea that PPL = "beginner" and something like PHUL = "advanced" is maybe the biggest fucking meme here
In fact, they're both inefficient because dedicating a whole day for legs is inefficient.
You can fit legs in on a push or pull day
5x squats
RDL
Calves
machine work as needed for hams
= all you need = not a full workout day
Look at the Pullworkout. 6 sets of back? You can't fit legs in there and go from a 45 min session to 70 minutes? why are you wasting time driving to a gym for 45 minutes?
Pull/Legs
Push
repeat is the choice for the ascended
Ancedotally I have seen the best leg growth from programming with dedicated leg days. I know this is bro science, but maybe it's because the body can use all of the protein it takes in after the workout to build your legs instead of also using some of it on your upper body.
any program with progressive overload will work well for newbies. PPL does that too. People only think starting strength is good because people delude themselves into thinking this guy is gaining a pound of LBM a week and not shitloads of fat.
>skipping leg day
If you haven't got the strength to carry a person around without your knees buckling after 10 seconds, you're a DYEL. I don't care how big your lat spread is, you're a DYEL.
reddit ppl is literally retarded if you’re natty. normies only see good results because affixing to a 6 day program moves the goalpost and ensures at least a 3-4 day/week workout. hypertrophy in general is retarded for natties. “workout programs” in general are retarded for natties. do a brosplit with ample weight and use linear progression for compounds until you plateau. then do something more complex like 5/3/1. it’s really that simple. you are never EVER going to be a competitive bodybuilder or look like one off juice and hypertrophy is retarded.
rest is essential for a natty. you are building muscle during rest. brosplitting and incorporating heavy compounds is the best thing you can do as a natty for mass. reddit ppl is a gateway to twinkdom for natties, if they can even sustain the 6days/week on a regular basis.
6x is also annoying for most people's social lives. The total gym trip might only be 2 hours, but there's a good chance you're going to be sore and not feel like going out. Neglecting your friends after school is mistake, since free time becomes much more precious.
If you're also trying to be athletically well-rounded, running or cycling a 1-2 days, playing some sport 2-3 days, you're getting a lot of lower body volume. A can brosplit work quite well if you're generally active outside of the weight room.
I'm seeing a lot of confusion here as a beginner. What is the most optimal workout for beginners. Some say its this leddit PPL, some say SS, etc. Which is it?
SS focusese solely on the big compound lifts (squat, deadlift, bench press, ohp), it eliminates the bullshit so you can put your effort into these exercises and progress.
it's a solid program for starting out, then you can switch for something with more volume like PPL.
A ppl can also focus on the big lifts, the reason I started dividing my body in ppl was because it made so much sense to have one day start with squat, one day start with deadlift and one day start with bench and ohp and then some suitable exercises after the big ones
Why would anyone need this much detail for a program?
When I think about different programs, I only ever think about different ways to divide the body over the week.
It's fine for novice and beginners, and for people who are short on time. I personally never liked PPL and prefer antagonizing with back/chest and bis/tris, since you can superset and the back chest pump is very satisfying. The reddit PPL could use more chest and leg volume though, and I'd personally reorganize it into an antagonizing split so I could superset it.
Pic related is me, S/B/D 505/365/525 @ 210, i know im fat.
make something better then
It's fine except the dismal squat volume.
I'm doing that program but it's actually 5*5 last set amrap.. I feel it working well
Look up metallicadpa ppl template and download it to track properly
It looks solid tbh. I would do 5x5 and 1xAMRAP on squats.
3x5 twice a week + 3 sets of leg presses twice a week is 12 sets of quads per week, which is definitely enough for beginners. Could add a couple sets of squats or some leg extensions if you really want though.
Yeah I'm on like 15 years of lifting on and off is what's different
I skip the legs day anyways, so it's not a problem.
same, Im running it post SS so Im skipping legdays for a bit, Im already at Trex mode
Ngmi with excuses like that. What’s next, you’re already doing cardio which is basically legs?
It's honestly fine, especially compared to the shit programs recommended here.
It's fine volume for novices. Probably not enough for more advanced lifters but the rest of the volume is pretty shit there too.
I love it—it’s my favorite beginner program to recommend. Now post body.
>asks you to use 60% of your 1rm
glhf literally using the empty barbell for half of the program when you dont have your strength standard to atleast intermediate level
Where does it say that?
OPs pic is not the program, a program is not a list of exercice. It's generally an excel sheet that calculates your working load according to your 1RM
Reddit's PPL unironically use 60% of your 1rm.
My 1rm on the overheadpress is a bit higher than 1 plates, I have to do 3x8-12 with the empty barbell after bench work (that is also ultra light). Thats just an example, its way worse for the deadlift
I cant see how you can get gains by moving baby weights
I think the idea is just to never ever have to deload but 60% is still dismal even by those standards. Do they just start at 60% and progress linearly for a few months
https://www.reddit.com/r/Fitness/comments/37ylk5/a_linear_progression_based_ppl_program_for/
You’re retarded. This post is the Reddit PPL. It is not simply a list of exercises, it tells you what weights to lift. “60%” does not appear anywhere in the writeup.
https://liftvault.com/programs/strength/reddit-ppl/
now shut the fuck and have a nice day stupid nonwhite subhuman manlet
I linked you to the original writing from the person who actually made the program, and you linked me to some random spreadsheet someone made.
>t. seething manlet
sorry you believed in the PPL fud
chill man, no need to go full retard
>reddit PPL
>noooooo don't look at the reddit.com link look at the liftvault.com link
hahahahahahahahahahahahahahahahahahahahhahahahahahahahhahahahahahahahha what a homosexual
>1pl8 1rm
>use 60% of your 1rm
>somehow this is the bar (20kg)
60% is fine for making gains. You're supposed to rep it out until close to failure. Not try to do fahves. Lmao
If you do it correctly, it’s one of the best beginner/early intermediate routines for naturals. SwoleShack seems to be the only board that has a problem with it. Contrarian shit
Based
these anti-PPL homosexuals never post body.
pic related was a 9 month bulk on the Reddit PPL(obviously it’s after/before)
where are you from that you would put after/before rather than before/after?
Japan probably
Yeah he looks just like the squid game people
So you gonna post body OP?
Mongrel roid tranny
zach you are dyel tier irl
not white men hair
>that hair
>r*ddit
>alternate deadlifts and rows
>alternate bench and OHP
>lat raises
>lat pulldowns
>leg curls
trash
Post body 🙂
>alternate deadlifts and rows
>alternate bench and OHP
most beginner routines have you do this
>lateral raises
>lat pulldowns
oh this is bait
They all work. They used to have these training manuals a long time ago that came with the barbell/bench sets you could buy at sears and those worked good with the shitty little barbells that came with them. It's all dependant on how much you put in to a workout. There are people who get great results using 2 lifts because they push themselves hard. If a program sucks it's most likely because you work out robotically.
Based. Before the late 2000s most guys got big winging it or by doing some magazine article meme routine, and it worked just fine. Actually that’s still what most people do—go up to the biggest guy in your gym and ask him about 5/3/1 or some shit, he’ll probably have no idea what you’re talking about.
>ask him about 5/3/1 or some shit, he’ll probably have no idea what you’re talking about.
nah everyone in the gym these days is a reddit nerd
old school gym bro culture is dead
Maybe it depends on the gym. I work out at a big college gym and a small private gym, and I’ve never heard anyone in real life talk about programming, only “what’s your split bro” or “yo I think I can hit 2 plates today bro”.
nah
>never counted a calorie before
>just eat high protein stuff a lot
>do what I feel like
>lift a shitload
>look great
>do fine
fuck autism
fuck womanly diet counting
fuck doing le ebin squats 12 times a week
fuck tracking your workout in a gay little notepad
Good for you anon but my notepad helps me track progress and not overdo it
Counting calories is just thermodynamics
Progress and control, that’s what I like
Is it ok if I put what weight I'm at in my phone notes so I don't forget
why would you forget? count it in kg if you struggle with it plus then a loss actually matters
The biggest guy in my gym runs nsuns 5/3/1 and roids his nuts off
What does reddit have to do with PPL? Why do you guys let reddit live rent free in your head?
This thread is about a specific PPL program that is known as the Reddit PPL because it originated on Reddit.
OP hasn't posted body even after two rebuttals
shit thread
everyone reading this ignore homosexual OP
EVERY TIME! EVERY FUCKING TIME THEY CRITICIZE A ROUTINE THEY NEVER FUCKING POST BODY! FUCKING homosexual OP
tbf you’ll just get roasted unless you’re an ansolutely inhuman freak even though that’s 0% of people on this board. Tons of people here have lifted for years and have the right to an opinion but SwoleShack has this warped perception that being a monster is normal and you don’t know shit otherwise
>no rear delt work
ngmi
Face pulls are enough for rear delts.
Post rear delts and prove.
I'm
I guess you can't really see my rear delts in that pose, but it's good enough.
Everybody keeps saying this is a good beginner routine but what do I do after this?
ppl 2
What's that?
nSuns
Same routine but 5/3/1 instead of 5x5
This but also add some sets at a lighter weight after the 5/3/1 to make up for the decrease in volume. /u/metallicdpa himself suggested 5/3/1 and then 5x10, BBB style.
>5/3/1 instead of 5x5
What do you mean by this? Do you mean 3 sets of 5/3/1 vs 5x5 sets or something else?
>t.retard
variations and adjustments
the idea that PPL = "beginner" and something like PHUL = "advanced" is maybe the biggest fucking meme here
In fact, they're both inefficient because dedicating a whole day for legs is inefficient.
You can fit legs in on a push or pull day
5x squats
RDL
Calves
machine work as needed for hams
= all you need = not a full workout day
Look at the Pullworkout. 6 sets of back? You can't fit legs in there and go from a 45 min session to 70 minutes? why are you wasting time driving to a gym for 45 minutes?
Pull/Legs
Push
repeat is the choice for the ascended
Ancedotally I have seen the best leg growth from programming with dedicated leg days. I know this is bro science, but maybe it's because the body can use all of the protein it takes in after the workout to build your legs instead of also using some of it on your upper body.
Jacked & Tan 2.0
Routines are homosexualry
Just do SS, why do you fags over complicate everything?
b8
SS is a good program
any program with progressive overload will work well for newbies. PPL does that too. People only think starting strength is good because people delude themselves into thinking this guy is gaining a pound of LBM a week and not shitloads of fat.
Nope it's pretty good
for me its coolcicada's PPL with metallicadpa's shoulder rep range
if your a beginner you should be doing SS, greyskull LP, stronglifts ect. don't do a PPL
>spending six days a week in the gym
Get a life losers
>not skipping legday to have the perfect program
>muhhh legs
nobody cares about legs and you almost have to be a roidtranny for it to be visible
>skipping leg day
If you haven't got the strength to carry a person around without your knees buckling after 10 seconds, you're a DYEL. I don't care how big your lat spread is, you're a DYEL.
It's just a program, how can you guys get this offended
>Push
Base
>Pull
Pussy
>Leg
It before the cops show up
reddit ppl is literally retarded if you’re natty. normies only see good results because affixing to a 6 day program moves the goalpost and ensures at least a 3-4 day/week workout. hypertrophy in general is retarded for natties. “workout programs” in general are retarded for natties. do a brosplit with ample weight and use linear progression for compounds until you plateau. then do something more complex like 5/3/1. it’s really that simple. you are never EVER going to be a competitive bodybuilder or look like one off juice and hypertrophy is retarded.
Surely brosplits and training a muscle group once a week is even worse?
I made wayy better gains from Reddit ppl than the strength routines that SwoleShack used to recommend
rest is essential for a natty. you are building muscle during rest. brosplitting and incorporating heavy compounds is the best thing you can do as a natty for mass. reddit ppl is a gateway to twinkdom for natties, if they can even sustain the 6days/week on a regular basis.
6x is also annoying for most people's social lives. The total gym trip might only be 2 hours, but there's a good chance you're going to be sore and not feel like going out. Neglecting your friends after school is mistake, since free time becomes much more precious.
If you're also trying to be athletically well-rounded, running or cycling a 1-2 days, playing some sport 2-3 days, you're getting a lot of lower body volume. A can brosplit work quite well if you're generally active outside of the weight room.
Do you really think redditors have social lives
For postural imbalances from driving and desk work, most people would be served better with noticeably more upper body pull volume than pressing.
https://www.muscleandstrength.com/workouts/jason-blaha-ice-cream-fitness-5x5-novice-workout
>best beginner workout program by far
Go away Jason you freak
I'm seeing a lot of confusion here as a beginner. What is the most optimal workout for beginners. Some say its this leddit PPL, some say SS, etc. Which is it?
SS focusese solely on the big compound lifts (squat, deadlift, bench press, ohp), it eliminates the bullshit so you can put your effort into these exercises and progress.
it's a solid program for starting out, then you can switch for something with more volume like PPL.
A ppl can also focus on the big lifts, the reason I started dividing my body in ppl was because it made so much sense to have one day start with squat, one day start with deadlift and one day start with bench and ohp and then some suitable exercises after the big ones
Sorry fuck going to the gym 6 days a week. The time I have to work out 6 days a week is the time I go homegym.
Why would anyone need this much detail for a program?
When I think about different programs, I only ever think about different ways to divide the body over the week.
So what's the best routine for 4 or 5 days a week? I cba with six
the one in the op and you skip leg day
What does everyone think of switching the first three exercises on the push days to the below, or is the Reddit version superior?
Bench
DB OHP
Hammer strength chest press
OHP
Incline DB bench
Hammer strength OHP
That’s fine, you just won’t be able to make progress on bench and ohp as fast since you’re only doing them once a week.
Your shoulders should be fine after 11 sets of pressing, it’s not that much.
PPLxPPLx 8 days is perfect for gains.
It's fine for novice and beginners, and for people who are short on time. I personally never liked PPL and prefer antagonizing with back/chest and bis/tris, since you can superset and the back chest pump is very satisfying. The reddit PPL could use more chest and leg volume though, and I'd personally reorganize it into an antagonizing split so I could superset it.
Pic related is me, S/B/D 505/365/525 @ 210, i know im fat.
Why would I do this instead of a program created by a serious fitness personality, like Jason Blahas ice-cream fatness?
Pls stop
>OHP
>bench
>incline
Surely your shoulders are going to be fucked and you'll be doing pathetic weight on incline?
Meant to reply to OP
Have fun with your 2 hour workouts