Just wondering, cause it seems low volume but I am hitting my muscles 1-2x.
Example currently:
Push 1: Monday
Flatbench DB Press 5x5-6 (Chest)
Incline Barbell Press 3x8-12 (Upper Che&Shoulder
Dips (Chest Tri Shoulder) 3x to 2-3 RIR
Skull Crushers 4x12-15
Push 2: Thursday
Flatbench DB Press 4x8-12
Shoulder Press Barbell (standing) 4x8-12
Triceps Overhead Extensions 1x6, 1x8, 1x10
Cable Lateral Raises 5x15
I am basically doing 9 Sets Chest just with DB Benchpress. Do incline presses count and do the shoulder presses count too?
I cant do more im exhausted by the end of my workout and each takes already 1 hour.
For legs I do: wednesday 1
RDLs
Bilgarien Splitsquats
Leg Curls
Smithmachine Calf raises
Saturday 2:
Squat Barbell
Leg Extensions
Leg Curls
Calf Raises
Dunno... or should I Stick to same exercises for each PPL day?
I wonder if its bad doing incline bench and standing shoulder press only once for example... but dont they kind of target same muscles?
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7 comments
Where’s the pull?
Lots of people do a lot of extra exercises to get extra volume that just makes them tired. Looks fine to me.
Shoulder press and incline bench have overlaps but they’re sufficiently different. You can do the same primary (compound) exercises each day but you’ll want to change them out every 8-12 weeks to switch things up a little. But you’d do that anyways if you did different exercises.
Pull I didn't add, was on my phone.
Pull Day 1 (Tuesday)
Pullups (can do like 5-6 currently) I try to aim for 5 Sets
T-Bar Row 2 Sets of 8, 1 Set 12
Face Pulls (Cable) 3x8-12
EZ Bar Curls 3x8-12
Cable Hammer Curl 3x8-12
Pull Day 2 (Friday):
Lat pulldowns 4x8-12
Seated Rows 3x8-12
Dumbbell Shoulder Shrugs 2x8, 1x12
Cable Curls (short EZ Bar attached): 1x6, 1x8, 1x12
Dumbbell Hammer Curls: 1x6, 1x8, 1x12
I don't know if it would just be smarter only doing Pull Day 1 or Pull Day 2, but not mixing both. But my main goal is honestly trying to get better at pull ups. But I think I am missing out if I don't do lat pulldowns... So dunno?
Maybe in general it's smarter only doing 1 variation?
Push 1, Pull 1, Lower 1, Push 1, Pull 1, Lower 1 instead of doing the next PPL with Push 2, Pull 2, Lower 2..?
All looks reasonable to me. Take deload weeks and change things up if progress stalls. Doesn’t need to be complicated. If you feel like you’re overdoing or under-doing one or more group you can switch things up and take stuff out.
Also keep in mind big muscles need big time to recover, and heavier weights also impact recovery. So even if you’re doing a deadlift focus (for example) you wouldn’t necessarily deadlift 2x a week. It’s just too taxing. Work in glute bridges and RDLs and other accessories instead. But smaller muscles like biceps and triceps need a lot less time to recover, and curls tend to be lightish, so you can do that a lot more.
RP has a whole set of articles about volume if you want to go full nerd but the indicators of how many reps you could get done/weight lifted should be flat or trending up, not trending down. If it is down, you’re going too hard.