The best program is the program that brings good results to YOU. Absolutely. This allows for high workout frequency and a full body split workout while still allowing each muscle group adequate recovery time. I wouldn't recommend it, because that'd put frequency of all the lifts at only once per week. How far can this program take you if you upped the weights and moved more sets to 3x5-8 (instead of 3x8-12)? 15-20 reps is a great range for increasing endurance. PowerliftingToWin is a great resource for training information and programming information, so I would recommend reading a bunch there. Would you mind just explaining how to read the spreadsheet? WOAH, WHAT DO YOU MEAN BY ACCESSORY WORK AND MAIN LIFTS? A few people have requested this, so I thought I would write out what I think logical next steps from here are. The more advanced you get as a lifter, the more you should be realising what things are beneficial for you, and figuring out what works for you, because everyone is a bit different. Push - this can just be thought of as moving things away from your body (think of a bench press) Enjoyed it, got big, and got strong. Put simply, when you're no longer a beginner. You don't really want to be grinding too many reps, since you want to keep rep quality high. I really liked Jeff Nippard’s PPL, More posts from the FitnessGuidesSharing community, Continue browsing in r/FitnessGuidesSharing, review your favorite guides here & find out what’s worth your money! Since I see this asked a lot: A facepull replacement could be rear delt Flyes. I upvoted the fucking shit out of this with my one upvote. So if you worked up to a 60kg bench press before the bar slowed down at all, start at 57.5kg. THIS IS COMPLICATED, THERE'S A LOT GOING ON! The more time you spend in the lower rep ranges, the better you're going to be in those rep ranges, so if you want to lift heavy weights then feel free to alter the compound movement accessories (so your presses, your pulldowns or rows, your romanian deadlifts or your leg presses) to be in the lower rep ranges. Errybody wanna be a bodybuilder, but nobody wanna lift this heavy-ass weight. What Is A Push Pull Legs Routine. I made a google spreadsheet for the program, here's the link to the template if anyone else wants to use it. One of the most effective is the PPL split: push, pull, and legs. It combines three workouts: a push workout, a pull workout, and a legs workout – run twice each week. I've been doing PPL for a couple of months now and am absolutely loving it. By using our Services or clicking I agree, you agree to our use of cookies. Both. 2.5kg/5lbs for upper body lifts (bench press, row, overhead press), 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 seated cable rows OR chest supported rows, 4x5, 1x5+ bench press/4x5, 1x5+ overhead press (alternate in the same fashion as the rows and deadlifts), 3x8-12 overhead press/3x8-12 bench press (do the opposite movement: if you bench pressed first, overhead press here), 3x8-12 triceps pushdowns SS 3x15-20 lateral raises, 3x8-12 overhead triceps extensions SS 3x15-20 lateral raises, FINER DETAILS: AMRAP SETS AND PROGRESSION OF ACCESSORIES. I would recommend starting with the bar, and gradually adding weight for sets of 5 until the bar slows down. The mechanics of a lift (especially the squat for me) change a lot with weight. (not srs, any kind of calf raise will be fine here), (this section as recommended by /u/theedoor). It works, and is probably the best program if your goal is hypertrophy as a natural. For a general guideline, I would recommend: 3-5 minutes between your first exercise of the day, 1-3 minutes between all your other exercises. Basically, you split your upper body movements into a day for pushing exercises and a day for pulling exercises, then you have a lower body day: Thanks for the idea. Keep the first exercise the same, up the rep range on everything else. That’s six days per week. The point of the AMRAP set is that it really gives you a chance to test your limits, and if you're feeling good on a specific day, you can get in a couple of extra reps. If you want to lift heavy weights, then you need to lift heavy weights. Press question mark to learn the rest of the keyboard shortcuts. What are some next logical programs to try after this one? Rest as long as is needed between sets. So you can use bench press to warm up for bench press. Enter: /u/metallicadpa’s 6 day PPL program aka the Reddit PPL. Failure can occur really for two reasons, not enough sleep, food or recovery: if you spent all night partying and chasing pussy with your wing man, Jim Beam, you're probably not gonna perform well in the gym. HOW DO I KNOW WHAT WEIGHTS TO START WITH? Since this is intended as a beginner program, you probably should add a word or two on warmup sets for your main lifts. This should give you a good chance to push things on the AMRAP final sets. Pick something you think you'll have fun with: unless this shit is your job or you really want to compete seriously then just have fun in the gym and don't do something too retarded, and you'll probably stick to it better than something you hate, and go to the gym with more drive and intensity.

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