![]() There is good research that shows the benefits of high frequency training. However, each training session is also relatively shorter than standard programs. Why not do Reddit PPL? What’s the cons of the program?Ħ days a week of training, which is much higher frequency than traditional programs like SS and SL (3-4 days a week) This is a popular format for bodybuilding style training, where a “push day” focuses on pushing movements like bench press and shoulder press, “pull day” focuses on deadlifts, rows, pulldowns, and “leg day” focuses on squats, leg press, leg curls, etc.īy no mains does this mean you can only do pushing movements on push day, it just means the core focus for the day. There is a reason why this is THE strength training program on Reddit (r/fitness has 9 million members). Tons of people have successfully ran this program, gaining significant muscle and strength. It combines the effective linear periodization progression method on compound movements (like on SS and SL) with the fun bodybuilding style training (with more variety and “bro” muscle accessories) Ultimately, the best program is one that you can stick to, and Reddit PPL does a great job at that. Reddit PPL is one of those beginner programs that fun AND effective. Why do Reddit PPL? How does Reddit PPL compare against Starting Strength, Stronglifts, etc? Session 4: increase weight, then aim to do 3 x 12, 10, 8 Generally, if you can do 3 sets of 12 with good form, you can increase weight. Focus your energy on progressing the compounds. Your goal is not to go crazy on these or else you will burn out. Stronglifts and Starting Strength progress at the same speed. The weight might seem to go up quite fast (every session, basically), but this is entirely possible for a few months for beginners if they are on a great program. Upper body lifts (bench press, barbell row, overhead press) = add 5 lbs / 2.5 kg per session This means you would do complete 2 cycles of the 3 days above every week. Overhead triceps extensions 3x8-12 SS Lateral raises 3x15-20 Triceps pushdowns 3x8-12 SS Lateral raises 3x15-20 (do the opposite movement: if you bench pressed first, overhead press here) Overhead press 3x8-12 / Bench press 3x8-12 ![]() (alternate in the same fashion as the rows and deadlifts) Seated cable rows OR chest supported rows 3x8-12īench press 4x5, 1x5+ / Overhead press 4x5, 1x5+ (alternate, so if you did deadlifts on Monday, then do rows on Thursday, and so on) SS = superset (2 exercises that you alternate doing back to back) #-# = between these numbers Example: 3x8-12 = 3 sets of 8-12 reps per set + = as many reps as possible (AMRAP) on the last set Example: 1x5+ = 1 set of at least 5 reps as many as possible ![]() # sets x # reps Example: 1x5 = 1 set of 5 reps Overall, Reddit PPL is an accessible beginner program with enough volume to stimulate growth in the bro muscles, while also giving intensity in the compound exercises (squat, bench, deadlift) to drive major strength adaptations. Why? It combines the tried and true linear progression method (e.g., Starting Strength, Stronglifts 5x5, Greyskull), which many new trainees view as boring, with the more fun bodybuilding style training (hence PPL = Push, Pull, Legs). ![]() The program, created by u/Metallicapda, gained tremendous popularity on Reddit (r/fitness) as the perfect beginner training program. ![]() Reddit PPL is a beginner gym program for those who want a 6-day week routine for packing on significant strength and muscle. ![]()
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