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Push/Pull/legs14977

SnackIt private msg quote post Address this user
Quote:
Originally Posted by eknight
That would work. The hamstring movement should involve knee flexion. -3X


Thanks, what way would you recommend to do this without being to taxing? PPL/rest/PPL/rest???
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The Dark
Knight
eknight private msg quote post Address this user
PPL-rest-PP-rest-LPP-rest-LP-rest... Etc. IMO, you'll have more recovery and better results with a second rest day during the week. -3X
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SnackIt private msg quote post Address this user
Quote:
Originally Posted by eknight
PPL-rest-PP-rest-LPP-rest-LP-rest... Etc. IMO, you'll have more recovery and better results with a second rest day during the week. -3X


Thanks for all the great advices i have gotten from you in my last postes.
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Method private msg quote post Address this user
Also, you might want to consider an A & B routine so your mixing it up a bit.

Push A
Pull A
Legs A

Push B
Pull B
Legs B

Pull day seems like a lot of back work. I'd limit it to 3 exercises and rotate. Additionally, I'd add some roman chairs on back day. Shoulder seems light as well.
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Rawsteel private msg quote post Address this user
Quote:
Originally Posted by SnackIt
Just made a routine using my favorite exercises and templates from routines posted around here, how does it look?

Push: (Chest, shoulders and tricep)
Flat DB Press: 3x8
Incline DB: 3x8-12
DB Shoulder press: 3x8 (if needed superset with lateral raise)
Chest Press/DB Flyes: 3x8-12
Dips: 3x8-12
Skullcrushers: 2x10-12


Pull: (Back and biceps)
BB Row: 4x8
Pullups: 3x8-12
DB Row: 3x10-12 (if needed superset with face pulls)
Close Grip pulldown: 3x10-12
BB Curl: 3x8-12
Hammer Curl: 2x10-12


To much pressing if you ask me, if you do the chest press instead of flyes there's a total of 12 working sets for your anterior delts since they are heavily involved in the chest presses.
T-nations EMG studies showed that the anterior delts actually were recruited more in an incline chest press then an OH press.
So i would stick to 1 chest press and 1 shoulder press and then do flyes and lateral raises.
Also, 14 sets back in a routine were you train each muscle twice under 7 days may be a bit overkill, that's a higher volume then what you usually see in bro splits were each muscle only gets hit once a week.
And don't forget that your whole posterior chain gets static training during your SLDL's.
When it comes to bodybuilding, less is in the majority of cases more.
You can only stimulate the protein synthesis so much.
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The Dark
Knight
eknight private msg quote post Address this user
@Method pull day SHOULD be a lot of back work. 2:1 pull to push ratio in terms of volume. -3X
Post 31 IP   flag post
SnackIt private msg quote post Address this user
Is there much difference between PHAT and PPL when it comes to size??
Post 32 IP   flag post
SnackIt private msg quote post Address this user
Quote:
Originally Posted by SnackIt
Is there much difference between PHAT and PPL when it comes to size??


Anyone?
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Beans private msg quote post Address this user
Shouldn't be much of a difference as long as your diet is in check.
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Jelet private msg quote post Address this user
Quote:
Originally Posted by Rawsteel
Quote:
Originally Posted by SnackIt
Just made a routine using my favorite exercises and templates from routines posted around here, how does it look?

Push: (Chest, shoulders and tricep)
Flat DB Press: 3x8
Incline DB: 3x8-12
DB Shoulder press: 3x8 (if needed superset with lateral raise)
Chest Press/DB Flyes: 3x8-12
Dips: 3x8-12
Skullcrushers: 2x10-12


Pull: (Back and biceps)
BB Row: 4x8
Pullups: 3x8-12
DB Row: 3x10-12 (if needed superset with face pulls)
Close Grip pulldown: 3x10-12
BB Curl: 3x8-12
Hammer Curl: 2x10-12


To much pressing if you ask me, if you do the chest press instead of flyes there's a total of 12 working sets for your anterior delts since they are heavily involved in the chest presses.
T-nations EMG studies showed that the anterior delts actually were recruited more in an incline chest press then an OH press.
So i would stick to 1 chest press and 1 shoulder press and then do flyes and lateral raises.
Also, 14 sets back in a routine were you train each muscle twice under 7 days may be a bit overkill, that's a higher volume then what you usually see in bro splits were each muscle only gets hit once a week.
And don't forget that your whole posterior chain gets static training during your SLDL's.
When it comes to bodybuilding, less is in the majority of cases more.
You can only stimulate the protein synthesis so much.
nothing wrong with 14 sets. thats not high volume at all.


my back doesnt grow on anything below 15 sets 2x a week.

same with my legs. my legs would not grow on 15 sets. bumped that shit to 20-25 sets 2x a week and they exploded.


yes high volume is very tiring and annoying. but it produces the best results. better to have ur muscle stimulated enough than be under stimulated.

also wtf at 5-6 sets of biceps? bump that shit to 10 sets.
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SnackIt private msg quote post Address this user
Would it be okey to run PHAT like this:

Monday: Upper
Tuesday: Lower
Wednesday: Chest and arms
Thursday: Rest
Friday: Back and shoulders
Saturday: Legs
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illwill private msg quote post Address this user
Hey @eknight. If you added in that rest day is throwing in abs and or cardio on that day ok. Or should it really be rest.
Post 37 IP   flag post
illwill private msg quote post Address this user
Actually @eknight i know you posted what you think is an optimal ppl routine before but I haven't been able to find it. Do you have a link if it hasn't changed?
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