I’ve been lifting about 3 months, initially hit my goal lost ~25lbs. Sitting at 6ft 170lbs with semi-visible abs and looking to get more serious and improve my routine as well as put on muscle. I imagine my genetics are pretty decent.
I do a basic PPL split, with no real routine. I do 4-6 workouts a week, just whenever I have time basically and rotate PPL.
Push day -
Chest Press 3 sets 6-8 reps
Reverse Fly 3 sets 8-10 reps
Lateral Raise 3 sets 6-8 reps
Incline Press 3 sets 6-8 reps
Shoulder Plate Raises 3 sets 8-10 reps
Pull day
Single Arm Rows 3 sets 8-10 reps
Incline Bicep Curl 3 sets 6-8 reps
Bent Rows 6-8 reps
Lat Pulldown 8-10 reps
Barbell Curl 6-8 reps
Neck Extension (saw this shit on yt)
Leg/Core Day
Squats 8-10 reps
Good Mornings 8-10 reps
Leg Press 8-10 reps
Leg Curl 8-10 reps
Leg Raises
Seated Crunch
I guess this is a super basic routine, lots of compound movements which I intend to keep but I’d like to set a more consistent schedule and one that allows me to train often without too much individual soreness. My goal is to put on 10 lbs of muscle by the end of the year which seems doable as I still have the newbie gains and I’ve been eating pretty well.
Straight PPL works fine, until it doesn’t anymore.
I would suggest starting 5/3/1 for your compound lifts (bench, squat, overhead press, deadlift) because being strong in these lifts will pay dividends throughout your entire career in lifting.
I ran a program like this previously and would recommend it to get you strong in all the areas you want to be strong in, as well as hitting the muscles you want to get big.
I also had a PPL + Gap version of this with some MetCon for the gap workout. It looked like this
Or you could just follow any of the other assistance packages listed in the 5/3/1 books. 5/3/1 Boring But Big has outstanding reviews from many people who have ran it here, I would also recommend giving it a look.
Missed this on the first go-round.
Soreness is a byproduct that you will still get from time-to-time, no matter how long you have been training. Regarding frequency… you probably aren’t there yet, but you will very soon reach a point where training more isn’t really better anymore. Most serious lifters are training 3-5 days per week, many settling on 4 days per week. If your training is intense enough, 4 days per week is plenty.
P.S: PPL is just a template for how to organize your training days. What makes it effective or ineffective is what you are doing on those days =)
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As is the case with everything, to be fair.
Absolutely!
Congrats!
This leaves you wide open. Something that may fit the bill and be worth trying, as it’s very different so you’ll get to learn a lot about what you like:
https://www.t-nation.com/training/the-best-damn-workout-plan-for-natural-lifters/
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