Reddit ppl chest. Triceps usually got the bum deal.
Reddit ppl chest However, quickly the volume became too much. Bench with that scapula retracted and elbows slightly tucked in at the bottom portion of the lift. Each workout is built around a major compound, with isolation and volume work following. I always felt like I couldn't squeeze in work for every body part. Pairing chest and bis and back and tris lets you hit the muscles while they're fresh and not preexausted from compound movements. people constantly use it to tease me, my social circle is destroyed and any of my chances of trying to do anything at this school are too (i'd like to do important things at my school, which I would replace your six-day PPL to a six-day torso/arms/legs split a. Here's how I would personally program a 3-day split: Chest/shoulder-focused upper day: Incline dumbbell press 3x8-12 reps OR Dumbbell shoulder press 3x8-12 reps + superset Pullups 3xAMRAP reps Push - Incline Bench 3x8, Overhead press 3x10, Chest flyes 3x12, Upright rows 3x12, Close grip bench 3x10, Skullcrushers 3x10, Rope pulldowns 3x12 Pull - Lat pulldowns 3x10, Bent over rows 3x12, Horizontal rows 3x12, Facepulls 3x12, Bicep Curls 3x10, Hammer Curls 3x12 Reddit PPL increases weights every week, 5/3/1 monthly, but assume you have moved to 5/3/1, because you can't progress week to week anymore? One day do dumbbel rows, cable rows, chest supported rows, t-bar if you can, and the other days pull ups, chin ups, If someone was doing PPL just for aesthetics, would it not be better to do 3x8-12 on the compound lifts Bench press for example, you will notice that people with a big bench tend to have a big chest too. What I don’t like is that instead of hitting chest and back twice a week, I will be hitting each once every 5 days. Lats, mid/upper back, traps. Dumbbell split squats for squats, dumbbell rdls for deadlifts, Or chest press machine that converges. Or which worsens with heavy bench press exercises. 8-12 reps-4. For Push B take out probably either the smith machine or flies out and do a flat pressing movement here. As long as it works for you I would say go for it but if you get any elbow pain, try to change things up, it isn't black and white "do this exact split for results". My focus is squat so I'm squating 5x5 heavy on lower day and 5x8-10 lighter on leg day. Start off with 100 a day (maybe 4 sets of 25) and work up. Seems pretty good, the only thing I'm not liking as much as there's not much volume for the compounds. For a while Ive done this PPL 2 on/1 off so 2 cycles of it resets every 9 days. PPL 59 votes, 28 comments. that is nowhere near ideal. So I've been on the Reddit PPL program for a few months now. I slightly modified the PPL into a bro-ish split because I love shoulder work and it sucked after benching. All my commons rares and epics are max but I still needed more gold for legendaries and champions. With triceps, like doing tricep pulldowns, Get the Reddit app Scan this QR code to download the app now. If you're doing PPL or PPLPPL, you can alternate what you're push day prioritizes. Not really focusing on getting stronger during ppl, just wanted to recover my beat up body and not push the main lifts as hard. My arms are barely making any progress in terms of size and its really bugging me because it looks disproportionate compared to the rest of my body, especially my legs. Hammer Curl. I thought about changing the close grip BP on the second PPL,arms, chest/back, legs, rest. EAT MORE FOOD AND READ THE RULES AND SIDEBAR BEFORE YOU POST! Title says it all, been running PPL(2x a week) for 1. Growing up you think once you’re older everything just magically falls into place. Complementary exercises would be dumbbell bench, weighted dips, rear delt flyes, face pulls, various rows, and pullups/lat pulldowns. I find that the higher volume allows me for the best gains in size. 5 months now and put on some decent size in my chest, legs, and back, though my arms seem to be lacking. Monday - DL + Back and Bi accessories Tuesday - Bench + Shoulders and Tri accessories Chest Fly 4 sets 10-15 OHP 4 sets 6-10 Lateral Raises 4 sets 10-15 Overhead tricep extensions 3 sets 7-10 tricep extensions 4 sets 8-12 you are a complete beginner. Many plans i’ve looked at/discussed w people say i should do my OH press the same day as my bench which is just becoming impossible because it can’t progress anymore and i’ve had to drop the weight and reps to fit it in. You're still making gains even if the weights are lighter. I switched from PPL to Chest/Frontdelts/Triceps, Back, Shoulders(sidedelts+reardelts) & Biceps, Legs. back and chest are opposing muscles so they work better together. I have seen a few posts recently asking about dumbbell routines or mentioning the lack of dumbbell routines in r/fitness. 1. i (18f) am dating my boyfriend (20m) and we've been together for 3 years. If you're going 6 days a week I'd suggest looking into a PPL routine. Well done. Arms can usually recover within a day, especially if the next day they're just assisting. It's based on the classic PPL (push, pull, legs) format, though honestly I'll probably run it as PLP because I'm not trying to ruin a Saturday with legs. Designed for novice and early-intermediate lifters, this Push Pull Legs (PPL) split combines heavy compound lifts with Arm gains, shoulder gains, chest gains, neck gains. I’ve always found that exercise combats soreness but I’ve also been in situations where you just don’t have it in you. Im a poc & autistic. Sets. It recommends 5-6 exercises per Push/Pull day. Uh what?) and the rationale behind doing Bulgarian Split Squats instead of walking lunges is a bit hokey. Here you can find all things related to Albion Online, from official news and guides to memes. Get the Reddit app Scan this QR code to download the app now. Which could be fine, but it just doesn’t feel right. S Boostcamp has digitized Reddit PPL from the excel spreadsheet format into our simple-to-use app, completely free. If PPLPPL, then you can do swap it around within the same week. Or check it out in the app stores awhile since we've had a thread discussing programming so I thought I'd make a thread for people who aren't running PPL to share their current split. i'm a high school teenager who, because of a genetic problem has alopecia now. I have taken the Reddit PPL program and added a bunch of accessories of my own and change them up occasionally to cater to my weaknesses. Everything else is 3x8-12 or 15-20 for some lighter weight finishers. We met when i was 15 and he was 17 (year 10 and 12) I mean christ I've seen it used on reddit to describe a 26 year old guy dating a 19 year old Same idea goes for PPL or upper/lower etc. It's generally okay, but with all due respect it was written by someone who had been lifting for less than two years, Been lifting for a few months, was doing a split of Chest/Shoulders Biceps/Triceps Back/Legs. It's always been a pretty bigoted move to lump a specific demographic together saying things like "all x-type of people are like this". But immediately after that doing a squat redirects the blood to the legs and the body feels so exhausted after that. Brad Shoenfeld did a study on this and as of now they’ve only found benefits in doing 10+ sets a week compared to lower numbers. Even a PPL Split has slightly higher frequency (training each muscle twice every 7 days). Ive seen a couple physique athletes who think PPL is still too leg focused volume-wise, lol. So I want to bind my chest and had a chest binder in the past but it kinda fell apart after 3 months from washing (I didn't exercise in it or anything so it's weird it broke already from just a few washes) and I heard some can mess up my breasts or ribs depending on the brand (I just heard that from ppl irl when I asked, idk if that's true or not), does anybody know the safest chest After seeing Kai Greene's chest day video, i saw him doing these and i've always done them on chest day every since. Schedule. day 2 back, tris. 4 day U/L = Chest being hit 2x per week. If you can't Hey, I’ve been doing Jeff’s “smartest” PPL and I love it so far. On pull day I do my 5x5 deadlifts. Apart from like 3 ppl in my life, everyone I interact with doesn’t treat me like a human or they blatantly ignore my feelings. , but I'd add that during the times you aren't binding, to give your chest a break and so on, you can use a denim jacket, canvas vest, or other top with sort of 'stiff' material to provide a flatter chest shape. HOWEVER for the last couple months Ive still done the 2 on/1 off but half is PPL and half is Arnold. Currently on my second week, but I'm running this: Chest/Triceps Legs/Shoulders Back/Biceps Chest/Shoulders Push (Chest, Shoulders, Tris), Pull (Back, Biceps), Legs split. Two days ago, I started having pain in the chest on the right in the upper part. I pretty much took workouts I know and mixed them together to Chest press variation Shoulder press variation Tricep compound press variation PPL should be reserved for advanced that require more volume per session, more dedicated work, and need additional recovery between sessions. Best of both worlds IMO On my push days, currently running a variation of PPL in the wiki, I do roughly Bench, OHP, incline DB press, and Tricep and lat raise stuff. And after 48 hours you do more shoulder work or add supersets/dropsrts. I started working out for 2 months nw, wasn't consistent all the time but nw I'm hitting the gym 3 days a week and I'll add 4th for core. Coleman. This 𝒂𝒊𝒎𝒔 to be a non-judgmental space where you can vent things you want off your chest and find support So nothing ever gets hit on consecutive days. So, I am limiting my bench press exercises. Subreddit of Albion Online, a full-loot sandbox MMORPG published by Sandbox Interactive. But I hate PPL, makes me feel miserable and hate working out. so don’t come in here being like “bUt SkInNy ShAmInG!! 😡😡😡” BRO ANY KIND OF SHAMING OVER SOMETHING YOU CAN’T CHANGE IN 5 MINUTES IS BAD 😭 a bunch of y’all abuse ur anonymity here on reddit Push is chest/shoulders/triceps and pull is back/biceps so you can stick to the traditional PPL if it works. So nothing ever gets hit on consecutive days. I do not use binders, but know/have dated trans people, some of whom do use them. It took a while to get it down but now I get an insane burn in my upper pecs. Several different spreadsheets have been created for 3 upper chest exercises in one session is overkill. I recently started Metallicadpa's PPL split. I have essentially combined the L day into both P days. Everyone seems to love PPL but in essence its very close to being a bro split, which I'm much preferring tbh. I ran nsuns 5/3/1 variation for 3 months with 2 deload weeks, one because of the flu and one regular deload. The routine is I would suggest using an Upper Lower split with Antagonistic Pairs rather than PPL which takes 2 extra days for I did PPL for a while but found it tough to hit good weights on my shoulders due to chest being on the same day, so I ended up doing shoulders on leg day and bam! I'm now on the standard bro split. day 1 Chest, shoulders, bis. I have been doing PT but I find that using dumbbells and holding them parallel to my torso relieves the pressure on my rotator cuffs. Just found my arms and shoulders would be tired after one of the upper days and I couldn't go as hard on that 2nd upper day. Face Pull. A community where we work to make it a safe space in which you can unload your burdens, as well as celebrate your wins and milestones. Chest/Tri Tuesday: Back/Bi Wednesday: Legs Thursday: Shoulders/Traps This gives me plenty of time for accessories and I get chest and legs 3 days. I feel like you may experience some imbalances (that's without looking at what your routine actually is) if you keep up with your current chest, legs, back x2 routine. The only lifts I do that target my shoulders primarily are: 3x8 dumbell overhead press (on push day) My shoulders have grown more than my biceps personally on Reddit PPL, I'm guessing you simply need more volume. I know it’s not optimal. k. If you're looking for a proven, highly effective workout program that can help you build muscle and strength simultaneously, the Reddit PPL routine might be exactly what you need. permalink; embed; save; report; drew8311 5+ yr exp 0 points 1 point 2 points 9 months ago . Or check it out in the app stores started doing Jeff’s PPL 2 months ago, Push 1 CHEST: Bench press 3x5 Seated shoulder press 3x8 Cable crossover 2 low 2 high total: 4x12 failure DB skullcrasher: 3x12 Lateral raise cable 3x10 Tricep pushdown 3x15 failure I also wouldn't go for a PPL split; I'm more inclined to train upper-lower with different days weighted toward different body parts. You can do different angles on the bench(30,45) treat them as variations. Most people like to do PPL, rest, then PPL, but I A place to get personal things off your chest. I was thinking about doing the same PPL routine however, on one of the Pull days I replace a couple of the exercises with chest, while still doing some pull that day. Bench. You can set any weight you want and focus on your form. Or check it out in the app stores TOPICS. My dl didn't progress as much as my squat but it felt pretty good considering I used to only stick to the traditional split (chest tris, back with dl etc) Terrible chest and calf genetics. Yesterday, I started having stabbing, cutting, aching pains from the left in the region of the heart, a feeling as if some small vessel had burst. 15K subscribers in the FitnesProgramsSharing community. My physio (who also lifts) got me into Bro split for a better regeneration and also did this for one year. Me Yes, you can still work your chest using db's without a bench. You could do a 4-split. Push 2: T1 OHP, T2 BP, T3s chest shoulders and triceps Pull 2: T1 Pendlay row, T2 Supinated row, T3s lats biceps and rear delts Legs 2: T1 DL, T2 SQ, T3s glutes hams and traps Posted by u/weetsy69 - No votes and 17 comments I had the same frustration. Somehow none of body parts seemed to get an adequate workout (particularly triceps and shoulders). A few things: I think db flyes on the floor are actually safer and better. I personally found the BeastUp chest/shoulders/tris to be pretty terrible after trying it for a couple of weeks (similar to you I was trying to make a push/pull routine from bodybeast). I know i should be doing PPL twice a week. Reps. you are doing chest and shoulder on the same session which means you can only maximise on either shoulder or chest as triceps will fatigue so if shoulder is second to chest by that time u wont be 100 percent on pushing up the weight. awards To start, a WHAT IS PPL? PPL is just the initialiasm of push, pull, legs or pull, push, 3x8-12 seated cable rows OR chest supported rows 5x15-20 face pulls 4x8-12 hammer curls His program includes hitting completely different parts of the body. 8-12 reps-6. If you did triceps after training chest, your triceps are It looks like a lot on paper, but it's only chest flies, incline dumbbell bench, decline barbell bench, regular bench press, then machine chest flies. Best of both worlds IMO I have done PPL for the past 4 months and just started up the bro split again this week. The way I see it, no matter how weak my chest is, it has to grow if I'm the hardest working motherfucker in the gym, and so far my body has respond very well to it But it has its advantages: With PPL you hit chest, shoulders and arms only twice per week, but with arnold split you hit them 3. Thinking of changing to a chest/back shoulder/arms split, but not too sure if that would be a good idea. on ppl split. With the PPL split, i don’t feel like i’m getting a good shoulder workout in because they’re dead after my chest workout it feels like. And its weird cuz if i was the one complaining theyd probbly have the similar realization too, that poor ppl live in a different reality bc their so called "allowance" is someones salary and theyd prolly rant abt it on reddit too lmao. Adding an extra Chest Day to your PPL is a bad idea for a few reasons: I know 6 days a week would be optimal for a PPL program but I decided to skip my second leg day as legs are already quite good for me. Ive always felt like my torso (chest/back) was ahead of my limbs. It freaks me out ppl in their 30s still have to live with roommates. 16 votes, 30 comments. I run the reddit PPL routine. Picture Start: 120 pounds (45 Bench, 45 OHP, 45 Squat, 45 Deadlift) Now: 150 pounds (190 Bench, 100 OHP, 200 Squat, 25 This is very similar to the OG “Reddit PPl” routine. I recently discovered the Arnold Split program (Day 1 : back/chest, Day 2 : arms/shoulder, day 3 : legs) and wanted to try it, but I don't really know how I should modify my program, what exercises to keep, etc. I just didn't enjoy it. I wanted to post this modified PPL-type routine and see what people thought. I aim for 8-10 working sets for each muscle I'm working that day. Light weight chest presses (or similar) and good stretching habits will help you a lot. Fits perfectly in a week and keeps things spiced up. Created by redditor Metallicapda, Reddit PPL gained fame as an effective The only thing I would give Bro over PPL is that you get an arm day. A place to get personal things off your chest. Same for back, if I killed it, I wouldn't have the energy or time for some biceps. While exercise variation is very good in general, you can build a pretty good chest with just flat bench alone, and even better if you add some incline flies and something to target the upper chest. The format will be PLP-A MTW, then PLP-B TFS. Another common set up is chest/bis, back/tris, Current Split looks like this: Upper Chest/Front Delts(Incline BP,OHP) Upper Back(Weighted pull-ups) Lower Chest/Side Delts(Dips,Close-grip BP, Lateral raises) Lower Back(Deadlifts) Legs Which turns out to be Push Pull Push Pull Legs I use the mirror and scale as progress and dont count calories or macros this is the Reddit ppl workout, I need help replacing the exercises that include bench, machines and cables to others that include only dumbells and barbells. You can still do a lot of good chest work with push-ups and push-up variations. ADMIN MOD I hate leftis and woke ppl so much that I'm teaching my kids to be bullies. . Its not a strength program, but it doesnt neglect strength gains completely. You can't see them in the mirror but they make your shirt stretch over your body and it's very noticeable, especially because everyone ELSE sees your back. Keep them light and add a pause at the bottom of them. Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding, noncompetitive bodybuilding, diets for the Please use new reddit for the most up to date sub rules and sidebar info. Reply reply more replies More replies. A mutually supportive community where deeply emotional things you can't tell people you know can be told. day 3 legs alternate ur chest, shoulder day w one chest focused one more shoulder focused i feel its been the best for both maintaining volume for each muscle group and I even mix my bi and tri work in between my some of my heavy exercises to recover more in the workout You could have a high volume chest program using only bench press, or a low volume program with 5 separate exercises. I have a 4 day rotation and I'm usually working out 60-75 minutes 5-6 days a week. I usually do specific area workouts (chest day, back day, legs etc) and wanted to try out PPL to see how it works. I have always worked out by dedicating each day to one muscle group (e. As for shoulders, i go back and forth on a push day: chest, shoulders, chest, shoulders etc etc for the workout so that shoulders get plenty of work before I'm toast. here's my routine (PPL split) with bands: Push: Archer pushups or banded push ups 2-4xfailure single arm incline press w/band 2-4xfailure overhead press w/band 2-4xfailure single arm chest fly w/band 2-4xfailure single arm lateral raise w/band 3-5xfailure Tricep pushdown w/band 3-5xfailure Pull: Pull ups 2-4xfailure Definitely bench before OHP. Just started doing PPL for the past week or two. Something about just getting into the gym and completely obliterating only one muscle makes me smile and excited. Please take the recommendations of the reddit PPL with a grain of salt. 90% of the time I start with either chest or back and end with tricep and bicep. Just do the reddit ppl but swap in dumbbell movements for the barbell movements. Since you also do body parts or groups/movements twice per week, you can do slight variations. My current schedule for chest has been on heavy push day, 5x5 of bench, 4x8 of incline or decline, and chest fly. In this way, you can see your progress in terms of both weight and reps. Can't say I'd do this routine myself but it's solid enough and Which of these 3 day splits would you think is most effective for building muscle? I'm mixing heavy with high reps depending on exercise. Pull 1 - With this Reddit PPL program spreadsheet, you can track how much weight you lifted and how much reps you managed to complete in AMRAP sets. I got best results from a bro split Friday legs Saturday chest Triceps - Triceps on this day will be extensions Sunday back Biceps mainly vertical pulling like pullups and deads Monday day off Tuesday shoulders Triceps this day I do close grip bench and dips Wednesday back Biceps this time horizontal so barbell rows I do do chins on this day since Chest Back, Shoulders Arms, Legs, Rest, Chest Back, Shoulders Arms, Legs, Rest, also achieve the same thing, or would it be worse? Or better? It also trains each group twice with minimum 72 hours rest between, just like PPL. I am going to be using this PPL program again after a longer break, however I would like to shift a lot more focus on developing my chicken chest more this time around. As others have mentioned, switch to a bro split or chest back legs arms, if you are an advanced lifter or on gear. I also eat pretty well, and get a lot of rest. Fits perfectly in a week and keeps things spiced up It combines three workouts: a push workout, a pull workout, and a legs workout – run twice each week. That’s six days per week. arnold split is better. Like chest followed by squats, followed by back, then shoulders. As I've added weight to lifts, my progression has slowed down quite a bit. 5 exercises aren’t enough. I did start getting sick of chest and back on the same day though and have since turned my split into Legs/Chest/Back/Shoulders and Arms. I really lowered the weight and focused on contracting my chest as hard as I can. I've done PPL myself and had great success with it, but as you mentioned, training 6 days a week can be a bit too much. If you wanna do push-ups I would literally do a few hundred. The only reason why I would prefer this split is because of the lower levels/buildup of peripheral fatigue within sessions. PPL is basically just chest/tris, back/bis, and legs, with shoulders mixed into the upper body days. On your first push day you kind of prioritize chest by doing it first but on the second push day you do the opposite so you priories shoulders a little more. If you want to bring up your upper chest do 2 upper chest exercises every chest session or every other session. On push day 2, hit shoulders hard and heavy, and chest for volume. Your chest won't be able to recover, especially when doing ppl, you will actually start loosing your gains because your chest muscles never get some time of recover and actually grow. 17 votes, 70 comments. 1) PPL,arms, chest/back, legs, rest. Arnold split or antagonistic split: Day 1: Chest & Back Day 2: Delts & Arms Day 3: Legs repeat This way, your arms will have a dedicated day, and also they will get some stimulus as The 6 day PPL program known as the “Reddit PPL” or “Metallicadpa PPL” is a great workout routine for those looking to increase strength and gain size. On light push, 3x10 w/ super set bench, 4x8 on incline/decline dumbbells, and chest dips. There has been tons of progress posts of people using those programs and I follow a routine similar to the reddit ppl and I really like it. You're probably benching with your elbows flared out too much, leading to a front delt dominant bench press and fatigued front delts. Flat bench BBB 531 Incline Decline Machine flies Cable chest raises/lowers The reddit PPL has a greater focus on compound lifts however, which are much better than isolations generally speaking. For example: most ppl I interact with really seem kinda wary by my very existence. Crypto Get the Reddit app Scan this QR code to download the app now. Then chest and triceps volume work. A PPL is not for The Reddit PPL alternates deads and barbell rows on pull days and people seem to be Dumbbell (chest) press - 3 sets Lat pulldowns - 3 sets Lateral raises - 2 sets Chest flies - 2 sets Seated rows - 2 sets Dips (for triceps) - 1 set Hammer curls - 1 set I designed that program myself so it may not be perfect. And the PPL Split has another advantage: much more volume, because yo can obviously pack more sets and exercises into 6 days instead of 3 days. Loses points for "Best PPL" and "science" buzzwords too. It'll still have decent focus on chest and back, while still "recovering" from day 2 to day 4, then 1 day rest as recovering before back and chest again. I started with 2 days back and 1 day legs Then switched to PPL but from what i read here is PPL more effective if i workout 6 days a week Is PPL better for 3 days a week or should i switch to ULU again or something else? PPL I'd hitting the muscles every 48 hours. Reply reply Legit just all in the reddit PPL, preacher barbell curls 4x8-12 same with hammer curls, and then later included zottman curls to hit forearms a little. I'd say stick with the reddit PPL or metallipada's version. A modified PPL has always worked well for me. Recently, I jumped back to PPL and holy shit my form exploded even after just 2 weeks compared to the bro split. is it cuz of enchants Original post by u/Metallicdpa - To start, a motivational quote: Errybody wanna be a bodybuilder, but nobody wanna lift this heavy-ass weight. I have been doing a 6x a week PPL routine for over a year now. My usual push chest session these days looks like this: 1 slight decline db bench press. I run a chest/bi, back/tri(light), and shoulders/legs/+bi/tri superset) split. Yes. Deadlift 1x per week 2. CONTENT WARNING: VIOLENCE/DEATH Reddit helped my wife decide to leave. 6 day PPL = Chest being hit 2x per week. A Linear Progression Based PPL Program for Beginners . Most people's chest muscles respond better to strength training and low rep lifting while their back needs more variety in rep ranges and volume. I recently started with a PPL routine. You could try that out. And it almost forces me to hit chest and back on the arms days. But god DAMN, if I hit legs twice a week my leg wardrobe would need an upgrade. So either do PPL or find a better fullbody routine (like u/lvysaur routine). a. So they dont get the I personally found PPL to be the second best hypertrophy/powerbuilding split, after chest/back, shoulders/arms, legs. Im on PPL atm because I felt it had a nice balance. PULL Deadlifts 1x5+/Barbell rows 4x5, 1x5+ (alternate, so if you did deadlifts on Monday, you would do rows on Thursday, and so on) 3x8-12 Pulldowns OR Pullups OR chinups 3x8-12 seated cable rows OR chest supported rows 5x15 Then I did reddit ppl and played basketball a lot. Now, currently, I’m on the following split: Chest/triceps Back/biceps I’ve been working out for a few months now and I’ve been doing a PPL split, which is chest day (3 chest exercises, 2 shoulders and 2 triceps), back day (3 back workouts, 2 biceps and 1 shoulder) and leg day (2 quads and a assortment of others) As you can see, chest and shoulders get less volume under PPL as compared to 4-day split. I've been consistently gyming for the first time since January. I’d say you’re fine with at least 10 sets a week for each muscle group. That's the beauty of PPL. Deltoids are not a problem area for me. Reply reply The Reddit PPL is contradicted by every since that we know about programming and particularly for beginners it's rubbish. Members Online • my-name-is-Nobody5. The whole thing, not individual muscles. Also, legs see a significant increase on PPL, since they are being hit every three days instead of 3 day full body = Chest being hit 3x per week. Training your bench and OHP on the same day means crippling whichever movement you train second in the list. You don’t need 20 sets for chest as a beginner and you certainly don’t need 30. 773 votes, 207 comments. This is to be expected because they are essentially combined into one day. Ppl ruining their personal relationships over political figure fanaticism. Push days should be: Push 1 5x5+ bench 3x12 OHP 3x12 dumbbell incline bench accessories Push 2 5x5+ OHP 3x12 bench 3x12 dumbbell incline bench accessories If it's too much volume, start by cutting volume on the accessories. Because most chests give 2 or 5 primo gems (2*250 = 500, 5*250 = 1250), there are very few that give 10 but since there are quiet a lot each of the 2 and 5 primogem chests somewhere between 500 and 1250 is a useable assumption. I've started doing 5x5 Bench on the upper days and 5x8-10 bench on the lower days. Me personally I found I had a lot of success doing canditos Str programme which was 2x a week squat and dl on same day. 33 times per week, because you hit shoulders and arms indirectly but hard during chest/back days, and hit chest indirectly in shoulders and arms days, especially if you select exercises like standing barbell front OHP, dips and close grip bench press for that day. On push day you can prioritize chest or shoulders. It is also an 8 day cycle as I value the rest days heavily. Below is the Reddit PPL 5/3/1 Hybrid program. Internet Culture (Viral) ,Chest(Push),Squat(Legs) Reply reply The gym at my apt complex has a decent set of dumbbells, treadmills, and a really shady multipurpose machine from like the 80's. The lift which I'm really struggling with is the bench press. The first time you do chest shoulder triceps you can focus more on chest and do 2 exercises for shoulders. Fitness related materials. Everyone is different, find what you find working and feel good and keep doing it. 8-12 reps-Day 1 # Exercise. Players who are near max get tons of gold from chests since maxed cards get converted into gold so its like 1k instead of 200 give or take. The reddit PPL program for example has heavy sets alternating with 3x8-12 for OHP/bench. I'm a little stuck about how to best program the chest days. I decided to put this routine together as a potential alternative option to The View community ranking In the Top 1% of largest communities on Reddit. I also hit biceps at the end of my pull day, and triceps at the end of my push day. Dumbbell P/P/L Introduction. It's been a while since we get together coz our schedule does not fit each other, ngayun lang. I did PPL for a year until I had a shoulder injury. 461K subscribers in the gainit community. So I went from PPL to Arnold split and I really enjoyed it much more and additionally found that my arms and shoulders really started to grow and have since more or less caught up to my torso. Was recommended to Get the Reddit app Scan this QR code to download the app now. PPL is highly popular, but highly sub-optimal. I'm currently on this: back & biceps, chest, shoulders & triceps, legs, arms & shoulders, rest, repeat. Doing OHP before bench is essentially pre-exhausting your shoulders before chest. The only reason I say anything is because I absolutely know people would and should correct me if I said things like "why are all women cheaters", or "why does x-minority always engage in crime"?. R. Or hack / pendulum squat that better targets your quads. 15-20 reps-5. It develops tolerance for volume and frequency. Anyway, there seems to be a bit of a conflict between conventional training wisdom for beginners (3 day a week full body linear progression! SS/SL/Greyskull only!) and what beginners actually wanna REDDIT PPL. Push 1 - Strength focused Chest+Tris, side delt accessories. Crypto Chest/back Arms Rest This hits my arms a bit extra and I’ve seen some big gains since switching from a generic PPL. The Arnold split is best done Ive only tried PPL, but it seems superior to me just because you're performing compound movements everyday, where arm/shoulder day could be all single-joint exercises. Chest Supported Row (Dumbbell) 3. I want to increase chest volume because I feel it's lacking (can only bench 55kg, but can dead 120kg, squat 105kg) and was wondering whether to put in Chest Flyes or Chest Dips after Incline Press. I have seen good results for the most part, my back has exploded in size, however my chest is seriously lagging. Lately, I've been adding more exercises after completing the recommended exercises because I Did the Reddit PPL and then Aworkoutroutine’s PPL for awhile and had great results. Try a machine chest press to keep the muscles working after pushups. I was doing it 6 days a week one rest day, so the next week I would just start with whatever was next in the split, hitting everything 3 times every 2 weeks. Your progression could’ve stopped for many reasons: the movements might’ve gotten stale in which case you can switch to other variations (ex: high bar squat->hack squat, deadlifts->stiff leg deads, barbell chest press->dumbbell chest press, etc etc), or if you’re not tracking your nutrition you might’ve not been eating enough calories and protein This routine is modified PPL routine. I've been working out for about a year and have made significant progress. Reply reply I try to hit chest 2x per or more than that if possible, i’ve started to always hit chest again right when it’s ready to go again despite it being a leg or pull day. The thing is after the chest the pump is in the chest area. I find that the bro split allows me to hammer chest/shoulders on their respective days alot better than when they are on the same push day. For some reason there is no adjustable bench to go with the dumbbells and the admin says that they won't add one anytime soon. Intensity. Ring chest excercises feel great though. I did the Reddit PPL after around 3 months of lifting, and even though I don’t personally like it, you seem to be in a pretty good spot to run it and make good I would do what the Reddit ppl routine says. No offense to u/metallicadpa, of course. GameStop Moderna Pfizer Johnson & Johnson AstraZeneca Walgreens Best Buy Novavax SpaceX Tesla. Bicep Curl (Dumbbell) 4. I did the Reddit PPL routine for about 6 months but due to work and schedule issues, I have had to cut back on the time I can spend in the gym. I was following Sam Sulek Split, which is Chest and Side Delt, Back n Rear Delt, Arms , Legs. I could usually cover it up using my other hair strands but some kid found it and now the image is spreading like wildfire. Whether it's long-standing baggage, happy thoughts, or recent trauma, posting it here may provide some relief. Let's take 5x5 bench for example. g: chest day, arm day, leg day) and have seen good results and muscle growth. I'm hitting everything excepts arms twice a week. Seen more gains in total body muscle with PPL than any other. I had similar stats to you before i started with PPL. On push day, I'll kill my chest but run out time or energy to then hit triceps and delts. Rear delts and side delts can be done on any day, most common to do Rear on pull and side delts on push But, search athlean x PPL on YouTube. Running an UL PPL hybrid to get a good mix of bodybuilding and strength movements. ppl keep saying my boyfriend groomed me and it’s starting to bug me . Just make sure to manage volume so you recover well. The back. Or check it out in the so like I see some ppl in lobbies with a billion or hundreds of millions of gems n I wanna know how ppl make like so much/day. I exclusively do incline flys and incline bench press now due to my chest having a tendency to sag. 100 push ups a day is a lot of work for your muscles mate. Metallicdpas PPL is one of the most well rounded programs in the wiki in my opinion. My chest is lagging a bit and I feel that 3. Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding, noncompetitive bodybuilding, diets for the My chest especially has dramatically changed but I haven't seen the same results with my shoulders. I follow PPL now for 3 months and i got decent results, better than 5x5, SS have given me. so all you'll need to hit with push work would be rear delts and chest plus some compound pulls. Pull-Push-Legs-Pull-Push-Legs-Rest , Repeat. Yung mga friends ko kanina were arguing in relation to LENI vs BBM. Business, Economics, and Finance. Thinking about combining the Reddit PPL w/ the GZCLP progression scheme for the main lifts. I'm doing a modified PPL with 3 exercises per major muscle group. Reddit PPL is designed for novice and early intermediate lifters who want a 6-day per week Push Pull Legs split to pack on significant strength and muscle. If you’re doing 10-20 sets of an exercise per week within 2 reps from failure, your chest will grow if you’re eating enough and getting good sleep. The Perfect Powerbuilding Routine for Strength and Size. All my main lifts have progressed by alot. Yes yes, the bro split. Ive always thought a lot of the splits around here were slightly more lower foused compared to the average BB split. So my question is, is a hybrid possible? So one week do the split, the next do PPL and so on? 14 votes, 21 comments. As 20 year old it’s scary to think in 10 years I could still be living with roommates. This allows for high workout frequency and a full body split workout while still allowing each muscle group adequate recovery time. Triceps usually got the bum deal. Interesting set up. Pull downs can’t be done with free weights, etc. IMO, PPL is the superior one. So on push day 1, hit chest first hard and heavy, and do volume for shoulders. 4. 5. Solid program overall if you’re a beginner or intermediate lifter. Thank you So on my ppl routine I typically go tris on Pull day and bis on push day. But how would I go about safely adding lifts into his PPL program that focus more on chest? Or change out existing lifts for more chest-focused ones. Bench Press 2x per week 3. anybody who body shames whether they’re skinny, fit, chubby, or fat, is a garbage person. I wanted to combine a PPL and upper/lower split plan 3x8-12 seated cable rows OR chest supported rows 5x15-20 face pulls 4x8-12 hammer PPL is a hypertrophy program. Makin me think I should train my legs more, lol. On Boostcamp, you’ll be able to follow and track the Reddit PPL with seamless 1 Rep Max onboarding, automated weight Reddit PPL is designed for novice and early intermediate lifters who want a 6-day per week Push Pull Legs split to pack on significant strength and muscle. I am worried that I am not maximizing my chest development though. Or check it out in the app stores upper/lower/ PPL and I consider myself an intermediate lifter, lifting for 5+ years. For a baseline you could look at CoolCicada's PPL routine. Currently I'm running a 5 day program, which gives me the weekend off. Back/Bis Chest/Tris Legs + Abs Arms/Shoulders Legs+Abs Some other notes: I do my compounds first, and heavy enough to hit 3x6. But anyway, i just wanted to share that. true. High reps, . Switched over to a 4 day U/L and things evened out again. However, I am aware of all the benefits of PPL, such as hitting muscles twice, compound exercises etc. Chest supported rows> Kroc rows, Pendlay rows Face pulls>rear delt flyes Bench press> floor press As someone who messed around with PPL and N Suns 6 day routine for the best part of my first year of training, I finished running Building the Monolith (a 3 day lifting program with 3/4 days of condition on top of it) recently and got the best strength results I've ever had on it which completely shattered my illusion that more = better when it comes to strength and size. If PPL, then do chest main with shoulders secondary one week and do shoulders main with chest secondary. I figure chest/back, shoulders/arms, and legs would help my arms catch up to and ofc, body shaming in any form is gross. People have already recommended good brands, etc. A place for for those who believe that proper diet and intense training are all you need to build an amazing physique. Stick to PPL its great for muscle building Same idea goes for PPL or upper/lower etc. PPL is good and all; back is my favorite muscle group to work, BUT you can’t really, effectively hit chest. The program has you perform either 5x5 or 3x8-12 for most compounds. Yeah, but consider the other side of the coin. Usually treat me differently cause of these 2 things. It just seems like the whole program is about sacrificing your chest and back to hit arms more. dimnsq fchll xaduvbo fctznk etky xcaa mpjk kgvx hbpym yhagak