![]() Personally, I would run the program in the Pull, Push, Legs order. You can run it one of two ways: PPLRPPL or PPLPPLR (where R denotes a rest day) depending on your schedule and preferences: it really makes no difference. Then afterwards you will follow up with higher repetition exercises, that are more 'bodybuilding' based. You will always start the day with a heavy barbell exercise, and this is what you need to progress linearly (if you remember from above, this means add weight every session). Without this, you won't make any adaptations (strength gains or size gains). Legs - I'm not going to bother with an explanation hereīecause of progressive overload. Pull - this can be thought of as moving things towards your body (think of a row) Push - this can just be thought of as moving things away from your body (think of a bench press) This will (typically) have you doing 3 workouts, 2 times per week. PPL is just the initialiasm of push, pull, legs or pull, push, legs (it really doesn't matter which). See this handy graph from Starting Strength to get a better understanding of what I mean. As you get more advanced, you need more stimulus and more time to adapt. You can make progress very quickly this way if you're a beginner because your body doesn't need much stimulus to adapt. This means that you need to add weight workout to workout, every workout. ![]() Put simply, linear progression means that if you were to graph your weights, the line that you would end up drawing would be straight. And who do you really think is gonna be bigger: the version of you who can bench 200lbs, or the version of you who can bench 300lbs? ![]() Progressing your main lifts will also have carryover effects to your other lifts as well: if you can bench press 300lbs, you can sure as hell bet that you're not gonna be incline dumbbell pressing 20lbs. Generally speaking, the more you can lift, the bigger you'll be. Who doesn't wanna be jacked and tan, I mean honestly? But strength progression is important, especially as a novice, for making you more muscular. The lifts that follow are accessory lifts, designed to build muscle, balance out weakpoints and improve your strength in the main lifts.īUT I DON'T CARE ABOUT STRENGTH, I JUST WANNA BE JACKED AND TAN The main lifts are just the first exercises of the day, and these are always going to be done heavier than the other lifts of that day. WOAH, WHAT DO YOU MEAN BY ACCESSORY WORK AND MAIN LIFTS? SS - this reads as superset (two exercises performed back to back with no rest in between. My goal is to provide an accessible program for beginners with enough volume to stimulate growth in the bro muscles, while also giving enough intensity in the main movements to elicit strength adaptations.ģx10 - in this case, it reads three sets of ten repetitionsĢx5, 1x5+ - this reads as, two sets of 5, one set of at least 5, but as many as possible (more to come on this later) To do this, I'm going to borrow wisdom from a few different programs and ideas. What I'm going to write here is an attempt to reconcile these two ideas and produce a sane way for a beginner to train more frequently and give the attention to the glamour muscles that they want, while also progressing in a correct, appropriate manner. See the Related Subreddits section for other popular fitness-related subreddits.Įrrybody wanna be a bodybuilder, but nobody wanna lift this heavy-ass weight.Īnyway, 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 do (in the gym every day, biceps and triceps, woo!).General Posting Guidelines (click for more info): No Questions Related to Injury, Pain, or Any Medical Topic Progress Posts Must Be Detailed and Useful Posts Must Be Specific to Physical Fitness and Promote Useful Discussion No Threads That Are Answered by the Wiki, Searching Threads, or Google Welcome to r/Fitness! Click Here for a one-stop shop of our most important resources.
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