Hi guys, feel free to add exercises, remove exercises, or train at any time. If you use common sense, all will be ok
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07-04-2018, 05:53 PM #1741
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07-05-2018, 12:52 AM #1742
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07-29-2018, 11:16 PM #1743
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07-30-2018, 03:40 PM #1744
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08-04-2018, 02:21 PM #1745
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Posts: 12,463
- Rep Power: 44730
It's a little confusing but they are not the same thing. It might be easier to understand as
P/P/L[REST]P/P/L[REST]P/P/L[REST]P/P/L[REST]
vs
P/P/L/P/P/L[Rest]P/P/L/P/P/L[REST]
The first is you rest after working out for three days, the second is working for 6 days straight then one day off.Misc Cologne Crew
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08-06-2018, 08:46 AM #1746
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08-26-2018, 09:22 AM #1747
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08-26-2018, 03:19 PM #1748
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08-31-2018, 04:59 AM #1749
Greetings, i've been following your program for the last month and i believe it is quite good, all round and good for building strength and muscle. However, as i am trying to perform exercises with better form to achieve greater results i found myself wondering about 1 or 2 thing which are not mentioned. The first things first, adding weight is associated with training or set?, and second what tempo would you recommend? At this stage i think 3010 is preferable but what about in a month or so? should i move to 4020 or should i adjust tempo per exercise?
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10-01-2018, 11:58 AM #1750
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Posts: 12,463
- Rep Power: 44730
Hi. Just add weight once you can preform all the sets with the top range of the reps easily. For example: Rope Pushdowns (circuit machine): 3x10-12. If you can do 3 sets of 12 reps, it's time to change the weight. For exercises like bench, if you can do all five reps for three sets, change the weight.
Not sure what you mean by tempo but if you mean like three seconds up, 2 seconds down, it doesn't matter.Misc Cologne Crew
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11-11-2018, 02:02 AM #1751
Probably been asked 100x
I've followed a simmilair routine on and off for a few years
I slack for a few months (sucks)
I'm now at like 83kg not much size should I just cut to get to sub 10 then bulk up? Or should I just bulk this happens to me a lot I slim down loose muscle then get complacent and lazy for a few months
It's a vicious cycle I really want to get out of.
if I do cut will it be best practices to do with this workout? I would like to do 5x5 vs 3x5 as I feel that's not enough for me
And add in an ab day on the L day I'll also be doing cardio 5x a week for 20 mins.
ThanksOnly misc on incognito mode crew
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11-12-2018, 02:20 PM #1752
Im sure this has been covered and I'll try to read back a bit to see, but if someone answers in the mean time......
since there's only 1 Push, 1 Pull and 1 Leg list, do you the exact same workout 2x a week, assuming the 6 day split? Or do you want to find alternat exercises for the 2nd set of 3 for the week?
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11-12-2018, 05:12 PM #1753
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Posts: 12,463
- Rep Power: 44730
Hi, it's up to you. You can keep it the same or switch the order of the compounds (ie lat pulls before rows). I would personally just keep it the same.
Hi, it would be difficult to get through this routine and recover if you are cutting. I would not recommend this routine. Try one with less volume like an upper/lower.
Also, don't think you need to cut all the way down to sub 10.Misc Cologne Crew
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11-14-2018, 02:43 PM #1754
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11-26-2018, 09:56 PM #1755
Just started doing a PPL workout after doing some research. I have been doing metal's linear progression workout but some of this intreags me. Couple of questions.
1. Doing PPL rest PPL give enough rest to rebuild the muscles?
2. Metal's is 4x5 then 1x5+ failure set. Are the sets of 5 in this like that or are you just doing enought weight that you are pretty much failing anyway?
3. What kind of rest are you putting between sets.
4. Where are you putting cardio, or are you? I've seen some ppl say they do PPL hard enough to not need cardio...
I really like this because I've had 2 back surgeries so doing DL and Squats aren't really in the cards for me.
Thanks,
Awesome post.Last edited by MIGhuntr; 11-26-2018 at 11:25 PM. Reason: forgot cardio question
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11-27-2018, 03:43 PM #1756
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11-27-2018, 04:51 PM #1757
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11-27-2018, 04:54 PM #1758
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11-28-2018, 03:09 AM #1759
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11-28-2018, 08:04 AM #1760
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11-28-2018, 09:53 AM #1761
- Join Date: Jun 2014
- Location: California, United States
- Posts: 3,157
- Rep Power: 12038
I get what you’re saying but not able to tell you if that’s optimal or not. I was thinking of doing the same thing though. I’m just going to follow the template as it is posted in the OP. Instead of switching rep ranges for the compounds, I’m going to add weight on the first 3 workouts and keep it the same the next 3 workouts to really nail it.
I’d say keep your compounds in the lower reps EVERY workout. The amount of isolation movements after them should be plenty for hypertrophy
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12-06-2018, 06:44 AM #1762
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12-06-2018, 07:42 AM #1763
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Posts: 12,463
- Rep Power: 44730
Probably better to do a Upper/Lower Split like https://jcdfitness.com/2009/01/lyle-...lking-routine/.
Misc Cologne Crew
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12-07-2018, 03:26 AM #1764
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12-12-2018, 12:50 PM #1765
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12-15-2018, 04:48 AM #1766
Wondering if me changing pull to this is alright:
Deadlift 3x5
Bent Over Rows (from floor) 3x5
Pull-ups 3x8-10
Seated Rows 3x8-10
Facepulls 3x10-12
Barbell Bicep Curl (alternate between close and normal grip) 4x10-12
Other Bicep Exercise 3x10-12
And then I added straight and upward cable fly supersets to push and dumbbell lunges to legs. Is this too much volume? (Apologies for my naivity, I just want to know if I should be subbing exercises etc instead of just straight up adding exercises in?)
Also why 3x5 and not 5x5?
CheersLast edited by M477y; 12-16-2018 at 02:29 AM.
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01-04-2019, 05:57 PM #1767
Hi, just wanted some advice from you all. I'm currently following coolcicadas ppl. I have some fat on my stomach, mostly the lower stomach. I also find that eating lots of rice and porridge keeps putting me putting on more fat, with no real benefits when compared with eating a bit less. So I'm wanting to shed the stomach fat whilst putting on muscle from the routine. I've started doing 250-300 calories on the cross trainer each workout, at a heart rate of about 140bpm (I'm 32 years old) so is nicely in the weight loss category of cardio. I'm worried I will find it harder to gain muscle and add weights if I'm doing cardio as others have told me cardio kills gains.
So I wanted to ask you guys for advice, how can I add the muscle whilst keeping the fat off and preferably shedding it? Are these two things possible at the same time or not? There's plenty of articles over Google saying it is but I'd rather take advice from real people.
My ultimate goal is to shed enough to reveal my abs, although I know this is a long term goal and don't expect an overnight solution.
If the answer is nutrition based , which I suspect It is, then could you give me details.
Thanks in advance for your help!
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01-14-2019, 09:08 AM #1768
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01-16-2019, 05:33 AM #1769
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02-08-2019, 07:29 AM #1770
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