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Low volume push pull legs16737

Champ3185 private msg quote post Address this user
Hi guys. Increased calories from 2300 to 2800 after dropping 30 pounds. I look flat and weak now. Im going to run a push pull legs split 3 days per weak.i want to get big and strong and not concerned about fat gain. Let me know what ye think and thanks.

Push
flat bench 3x5
incline db 3x8
dips 3x AMRAP


Pull
Deadlift 1x5
Chins 3xAMRAP
rows 3x10
Curls 3x10

Legs
squats 3x5
Rdl 3x10
leg press 3x10

Is this enough? In especially concerned about my push day but is there a need for OHP?
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Hamer93 private msg quote post Address this user
No glaring problems, but if you want to get big and strong with low volume I think there are better programmes than PPl
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Champ3185 private msg quote post Address this user
what would you suggest?
Thanks
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mikew private msg quote post Address this user
Welcome @Champ3185 - you gotta meet your fellow countryman, @FiremanSi - he's the man around these parts!

My personal opinion is that OHP is not necessary.

While there's nothing wrong with low volume I feel like some extra volume would be beneficial for you because you say you want to get as strong as possible.

To start, you can pick one of the 3 compound lifts and hit that 2x per week. This "breaks" the PPL template so you probably need a different split.

Stronglifts is a linear progression program with relatively low volume - http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/

Check out the FAQ for other ideas... http://forum.simplyshredded.com/topic/13958/page/1/simply-shredded-faq---read-before-posting/
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Hamer93 private msg quote post Address this user
5x5 or 531
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Champ3185 private msg quote post Address this user
Quote:
Originally Posted by mikew
Welcome @Champ3185 - you gotta meet your fellow countryman, @FiremanSi - he's the man around these parts!

My personal opinion is that OHP is not necessary.

While there's nothing wrong with low volume I feel like some extra volume would be beneficial for you because you say you want to get as strong as possible.

To start, you can pick one of the 3 compound lifts and hit that 2x per week. This "breaks" the PPL template so you probably need a different split.

Stronglifts is a linear progression program with relatively low volume - http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/

Check out the FAQ for other ideas... http://forum.simplyshredded.com/topic

Thanks very much for the links!☺
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Champ3185 private msg quote post Address this user
Quote:
Originally Posted by Hamer93
5x5 or 531

cheers Hamer☺

Got some great advice from ye guys. Il definitely check out some of the tips!
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Rawsteel private msg quote post Address this user
The push/pull and knee extension/knee flexion ratio is rather bad and the frequency is too low.
And where's the core/abs and calf work?

Quote:
Originally Posted by Champ3185
but is there a need for OHP?


No, especially not when you're doing incline chest pressing.
You might want to add some work for your lateral deltoids though (lateral raises or scaptions).
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Hamer93 private msg quote post Address this user
Didn't see that you wanted to train 3 days. If I was you i would hit 3 full body days an upper push, 2 upper pulls, a lower push and pull then a core exercise
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Champ3185 private msg quote post Address this user
Ok I'm appreciating the feedback everyone.how about this?

Squat
row
bench/ohp
Chins
rdl
core
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Hamer93 private msg quote post Address this user
Have two days and just alternate all the time:

Day A
Squat
Bench Dumbell
Barbell row
Shrugs
Glute/hamstring raise
Planks

Day B
Deadlift
Split squat/lunges
Incline barbell
Wide grip pull up
Dumbell row
Deadbugs
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Champ3185 private msg quote post Address this user
Quote:
Originally Posted by Hamer93
Have two days and just alternate all the time:

Day A
Squat
Bench Dumbell
Barbell row
Shrugs
Glute/hamstring raise
Planks

Day B
Deadlift
Split squat/lunges
Incline barbell
Wide grip pull up
Dumbell row
Deadbugs


Thanks!looks like a v solid routine
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