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Is this a balanced P/P/L?14259

r1ch37 private msg quote post Address this user
I'm new kind of new to the bodybuilding scene I'm wondering if this P/P/L routine I made is balanced?



Day 1 - Monday - Push
Bench Press 3x8
Military Press 3x8
Dips 3x8
Side Laterals 2x12
Bent Laterals 2x12
Dumbbell Flye 2x12
Skullcrusher 2x12
Cable Tricep Extension 2x12
leg raise 3x12
Ab Rollout 3x12

Day 2 - Wednesday - Legs
Squat 3x8
barbell lunges 3x8
Glute Ham Raises 3x8
Romanian Deadlift 3x8
Leg Curl 2x12
Calf Raise 2x12
Ab rollout 3x12
cable crunch 3x20

Day 3 - Friday - Pull
Deadlift 3x8
Barbell Row 3x8
Pull Up 3x8
Dumbbell Curl 2x12
21 2x12
Barbell Shrug 3x15
Bent Over Reverse Dumbbell Flye 3x12
ab rollout 3x12
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brian12 private msg quote post Address this user
Looks well balanced.

A few points ~ no need to train Abs every session. Just do them on legs day. They are just another set of muscles and should be trained as such. Also, why are you doing bent over laterals (aka reverse flys) on your push and pull day? Choose one.

Otherwise, it is a nice PPL
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r1ch37 private msg quote post Address this user
There is one thing I noticed about PPL, I think it's missing chin up
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Trev182 private msg quote post Address this user
Quote:
Originally Posted by r1ch37
There is one thing I noticed about PPL, I think it's missing chin up


Pull up vs chin up = aren't much different, activate the same muscles.

- Hit abs on leg day only.
- Drop dumbbell flyes
- Do 3sets of side lat raises and drop the others from push day.
- Drop the leg curls so you have a 1:1 quad to ham ratio.
- Add in some more calf raises
- Add in another rowing exercise so you have a closer to 2:1 ratio back to chest (pull to push) ratio.

That's what id do personally.

Look up my old log, I done ppl for 4 months and seen really good gains and mines was a good solid routine.
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databas1c private msg quote post Address this user
I wouldn't drop the leg curls.

GHR's are a fairly difficult movement and can trigger a strong calf contraction in the presence of underdeveloped hamstrings. In my experience it has been the case that this happens less in a prone hamstring curl. So if I had to pick one, i'd pick prone hamstring curl (unless you know you can do effective GHRs in the volume and resistance you want).

Also, if you are doing squats and lunges it wouldnt kill you to have two hamstring movements that involve knee flexion. I'd probably rather see you lose the RDLs.
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r1ch37 private msg quote post Address this user
And what kind of hamstring movements would you recommend?
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r1ch37 private msg quote post Address this user
Quote:
Originally Posted by Trev182
Quote:
Originally Posted by r1ch37
There is one thing I noticed about PPL, I think it's missing chin up


- Drop dumbbell flyes


Could you elaborate on why I should drop it?
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Trev182 private msg quote post Address this user
Quote:
Originally Posted by r1ch37
Quote:
Originally Posted by Trev182
Quote:
Originally Posted by r1ch37
There is one thing I noticed about PPL, I think it's missing chin up


- Drop dumbbell flyes


Could you elaborate on why I should drop it?


Personally ive never liked them.

On a science front they aren't very useful. Give you a could pump but don't build mass, or strength.
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NorIda private msg quote post Address this user
Quote:
Originally Posted by databas1c
I wouldn't drop the leg curls.

GHR's are a fairly difficult movement and can trigger a strong calf contraction in the presence of underdeveloped hamstrings. In my experience it has been the case that this happens less in a prone hamstring curl. So if I had to pick one, i'd pick prone hamstring curl (unless you know you can do effective GHRs in the volume and resistance you want).

Also, if you are doing squats and lunges it wouldnt kill you to have two hamstring movements that involve knee flexion. I'd probably rather see you lose the RDLs.


Agreed

I also feel like the ham:quad ratio should be 2:1. Just like back:chest
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Trev182 private msg quote post Address this user
Quote:
Originally Posted by NorIda
Quote:
Originally Posted by databas1c
I wouldn't drop the leg curls.

GHR's are a fairly difficult movement and can trigger a strong calf contraction in the presence of underdeveloped hamstrings. In my experience it has been the case that this happens less in a prone hamstring curl. So if I had to pick one, i'd pick prone hamstring curl (unless you know you can do effective GHRs in the volume and resistance you want).

Also, if you are doing squats and lunges it wouldnt kill you to have two hamstring movements that involve knee flexion. I'd probably rather see you lose the RDLs.


Agreed

I also feel like the ham:quad ratio should be 2:1. Just like back:chest


Ive always been advised that should be 1:1?
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The Dark
Knight
eknight private msg quote post Address this user
I've never read an "absolute" suggestion on this, but I would keep it 1:1 at minimum, and generally advise more ham than quad volume. -3X
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Trev182 private msg quote post Address this user
Quote:
Originally Posted by eknight
I've never read an "absolute" suggestion on this, but I would keep it 1:1 at minimum, and generally advise more ham than quad volume. -3X


Thanks for the clarification.
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NorIda private msg quote post Address this user
Quote:
Originally Posted by Trev182
Quote:
Originally Posted by eknight
I've never read an "absolute" suggestion on this, but I would keep it 1:1 at minimum, and generally advise more ham than quad volume. -3X


Thanks for the clarification.


I don't recall the thread, or the study that was provided. But it was one of the squatting threads. Something titled like "squatting bad for the knees" or "atg vs parallel squats"

Regardless. Ek posted some good info regarding knee health and ham/quad ratios. And all I recall is to not neglect them hammies. =P
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The Dark
Knight
eknight private msg quote post Address this user
@NorIda http://forum.simplyshredded.com/topic/13050/page/1/hamquadkneewut/

-3X
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r1ch37 private msg quote post Address this user
My quads became huge because of 5x5 but I do have the feeling I neglected my hamstring and calves so more ha than quad ratio would help, only thing what would you suggest I replace for RDL and GHR?

SO it would look something like this in the end.

Day 1 - Monday - Push
Bench Press 3x8
Military Press 3x8
Dips 3x8
Side Laterals 3x12
Skullcrusher 2x12
Cable Tricep Extension 2x12

Day 2 - Wednesday - Legs
Squat 3x8
barbell lunges 3x8
?
?
Leg Curl 2x12
Calf Raise 3x12
Ab rollout 3x12
cable crunch 3x20

Day 3 - Friday - Pull
Deadlift 3x8
Barbell Row 3x8
Pull Up 3x8
Dumbbell Curl 2x12
21 2x12
Barbell Shrug 3x15
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NorIda private msg quote post Address this user
@eknight awwe yess. I do believe That's the knowledge bomb I was referring to.
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r1ch37 private msg quote post Address this user
Quote:
Originally Posted by Trev182
Quote:
Originally Posted by r1ch37
Quote:
Originally Posted by Trev182
Quote:
Originally Posted by r1ch37
There is one thing I noticed about PPL, I think it's missing chin up


- Drop dumbbell flyes


Could you elaborate on why I should drop it?


Personally ive never liked them.

On a science front they aren't very useful. Give you a could pump but don't build mass, or strength.


What would you suggest to replace with flyes then, cause I don't feel comfortable with only having bench press and dips for my chest, right now I'm mostly concerned with my shoulders, chest and calves cause my traps a huge compared to my shoulder and it feels like I neglected them since I've been only doing OHP for 1,5 year, my chest is ok but since I have moobs I'm afraid that the skin will be hanging too much after reaching 14% bf
And calves well I don't have much to say about that.

But in the end my goals is something towards this damn
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Trev182 private msg quote post Address this user
Quote:
Originally Posted by r1ch37
Quote:
Originally Posted by Trev182
Quote:
Originally Posted by r1ch37
Quote:
Originally Posted by Trev182
Quote:
Originally Posted by r1ch37
There is one thing I noticed about PPL, I think it's missing chin up


- Drop dumbbell flyes


Could you elaborate on why I should drop it?


Personally ive never liked them.

On a science front they aren't very useful. Give you a could pump but don't build mass, or strength.


What would you suggest to replace with flyes then, cause I don't feel comfortable with only having bench press and dips for my chest, right now I'm mostly concerned with my shoulders, chest and calves cause my traps a huge compared to my shoulder and it feels like I neglected them since I've been only doing OHP for 1,5 year, my chest is ok but since I have moobs I'm afraid that the skin will be hanging too much after reaching 14% bf
And calves well I don't have much to say about that.

But in the end my goals is something towards this damn


Depends on your goals I suppose.

Peronsally I only do paused flat BB bench and flat DB bench as I don't feel its neccessery to do loads of varients
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Unreachable private msg quote post Address this user
Not because i wanna bump an old thread.

Just wanna get something clear.

What u mean with the 2:1 ratio for back/chest etc.

Is that, for every time u do 1 push exercise in ur push day u should do 2 back exercises on ur pull day? Or am i completly wrong about this approach, just seems wierd in my head to do it this way.
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kickinchicken private msg quote post Address this user
Quote:
Originally Posted by Unreachable
Not because i wanna bump an old thread.

Just wanna get something clear.

What u mean with the 2:1 ratio for back/chest etc.

Is that, for every time u do 1 push exercise in ur push day u should do 2 back exercises on ur pull day? Or am i completly wrong about this approach, just seems wierd in my head to do it this way.

Not a 2:1 exercise ratio but more a 2:1 sets ratio.

Say,

Back (pull):
Bent Over Rows 3 sets
Pull Ups 3 sets @ body weight

Chest (push):
Bench press 3 sets


^This could be considered a 2:1. Some even try to balance reps as well.
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