Grogon

joined 1 month ago
[–] Grogon@sh.itjust.works 1 points 1 week ago* (last edited 1 week ago) (1 children)

So you think I should maybe stick to only A version of PPL instead of PPL A and PPL B?

I usually swap A and B during the week, so Pull A, Push A, Legs A, Rest, Pull B, Push B and Legs B

What do you think for me as a natural beginner this could be: Upper (Back/ Chest) Body, Lower Body, Arms&Shoulders, Rest ?

MY arms are lacking huge, thats why I do more curls etc.

[–] Grogon@sh.itjust.works 1 points 1 week ago

Ok so this should be fine?

I dont want to play around with rep Ranges too much and keep it at 8-10 and at 3x10 I increase weight for 3x8 til i hit 3x10 again

[–] Grogon@sh.itjust.works 1 points 2 weeks ago (2 children)

Thanks! Well I am reading a lot currently and just watched a video from mountaindog https://www.youtube.com/watch?v=BVfy6sGgiHw He saying naturals shouldn't do that much volume?

 

Hey! Currently doing PPL Rest/Cardio PPL Rest/ Cardio and so on.

I start with Pull instead of Push so I do Pull Push Legs Rest.

All my days have an A and B version. Here is a short list how my days look like:

Pull A: (Pull Up Wide Grip Focus)

  1. Pull Up Wide Grip (3x8-10)
  2. V Grip Lat Pull Down (3x8-10)
  3. T Bar (Chest supported) Neutral Grip (3x8-10)
  4. Seated Incline Dumbbell Curks (4x12-15)
  5. Cable Hammer Curl (Short Rope, 4x12-15)

Push A: (Bench/ Dip Focus)

  1. Flat Dumbbell Bench Press 3x8-10
  2. Bodyweight Dips (3x8-10)
  3. Machine Chest Press (2x6-8)
  4. Lateral Cable Raise (4x8-10)
  5. Rope Push Down (3x8-10)
  6. Dumbbell Overhead Extensions (3x8-10)

Legs:

  1. Barbell Squats 3x8-10
  2. Romanian Deadlifts 3x8-10
  3. Seated Leg Curls 2x8-10
  4. Smith Machine Calf Raises 4x12-15
  5. Cable Crunches 5x8-10

Pull B: (Lat Pulldown Focus)

  1. Wide Grip Lat Pulldown 3x8-10
  2. Pull Up Neutral Grip 3x6-8
  3. Dumbbell Rows 3x8-10
  4. Cable Face Pulls 3x8-10
  5. Barbell Curls 4x8-10
  6. Dumbbell Hammer Curls 4x8-10

Push B: (Shoulder/ Triceps Focus)

  1. Incline Dumbbell Bench Press 3x8-10
  2. Seated Dumbbell Press 3x8-10
  3. Lateral Cable Raises 4x12-15
  4. EZ Bar Skull Crushers 4x12-15
  5. Dumbbell Overhead Extensions 4x12-15
  6. Dips 3 Sets to failure

Legs same as A just starting with RDLs instead of Squats.

Kind of afraid this might be too much for a beginner? At the gym since december 2024. But then I don't know what to put out of my program. My focus is actually calisthenics but I'd like to atleast keep the big lifts in (Pull Ups, Dips, Squats, RDLs, Incline/Flat Benchpress).

So yeah basically I want to get a decent body and then full swap to calisthenics. I am skinny fat, so currently think I need dumbbells, machines etc. to grow. I don't want to go full on calisthenics or only machines/free weights, like a mix would be great. I weight 78 kg and 175 cm tall....

[–] Grogon@sh.itjust.works 1 points 1 month ago

I enjoy my PPLPPL routine more cause I can split my upper bod in two days and add more accessory exercises in.

But I feel like I should just focus on compound exercises for my upper days if I cant do PPLPPL.

So my upper days (one week) are mostly just the compound exercises (Pull Ups, Benchpress with Dumbbells, Lat Pulldowns, Incline Benchpress, T Bar Rows and Shoulder Press) I dont have enough energy for biceps and triceps isolations

[–] Grogon@sh.itjust.works 3 points 1 month ago (2 children)

Is it okay to have a PPLPPL (6 days) and a Upper Lower Upper Lower (4 days) routine and swap randomly between both?

Like next week I have 6 days time for gym, so I will do PPLPPL Rest. The week after I have 4 days time for gym so I wont do my PPLPPL instead do UL UL cause of work and privat activities?

While I will do Upper A (3 Back, 2 Chest, 1 Shoulder) Ill do Upper B (3 Chest, 2 Back, 1 Shoulder) the other day.

[–] Grogon@sh.itjust.works 1 points 1 month ago (1 children)

Yeah i meant Workouts.

Like how do ai know if I progress on A Version if ai do B next ?

[–] Grogon@sh.itjust.works 1 points 1 month ago (3 children)

Seems complicsted to see results if tracking though?

[–] Grogon@sh.itjust.works 1 points 1 month ago* (last edited 1 month ago) (1 children)

3-6 Sets a week.

If I do Flatbench Press and Incline Benchpress the same day I have 3 Mid Chrst Sets and 3 Upper Chest Sets.

If I do it again on thursday I have 6 Sets of mid and upper chest?

Maybe I should ramp it up to 4 Sets per exercise but then I still only got 8 Chest Sets. 10 is friggin amazing

[–] Grogon@sh.itjust.works 2 points 1 month ago (5 children)

Should I do the same 4-6 exercises of my pull push leg days or should I mix things up?

Example Push A:

  • Flat Benchpress Barbell
  • Incline Benchpress Dumbbells
  • Seated Shoulder Press Dumbbells
  • Triceps Pushdowns
  • Lateral Raises (Cable)

So next push day rinse repeat or should I do Example Push B:

  • Flat Benchpress Dumbbells (last time barbell)
  • Incline Benchp. Barbell (last time Dumbbell)
  • Standing Shoulder Press (last time seated)
  • Triceps Skull Crushers (last time pushdowns)
  • Lateral Raises (Dumbbell, last time Cable)

?

[–] Grogon@sh.itjust.works 2 points 1 month ago (1 children)

Am I still considered beginner after 6 months? Iam 32 and started lifting in December 2024

[–] Grogon@sh.itjust.works 4 points 1 month ago* (last edited 1 month ago) (1 children)

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..?

 

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?

[–] Grogon@sh.itjust.works 2 points 1 month ago* (last edited 1 month ago) (1 children)

Yeah kind of.

I go for strength on my Upper and Lower day, so about 5-8 reps but to keep tracking simple I am currently just aiming for 3 Sets and not changing around to 4 for some.

And on my PPL days I choose the weight to aim for minimum of 10 and maximum of 12. If I ever reach 12 or miss judge the first set and suddenly find myself doing more than 12 I go for 2-3 RIR with the set and increase weight for the next set.

So basically the first two workouts (Upper Lower) 3 Sets 5-8 Reps and the other PPL workouts I do 3 Sets of 10-12. I increase weight or add a set the next time if I get all 3 Sets with the maximum Rep target. So 3x8 = I increase weight next time a bit and go back to 3x5-6 or I add another set and see how it feels.

Yeah will practise the DL but you are right it is the same movement though. Just scared if I do it slitely wrong it will break my back lol.

Currently playing around though and seeing what happens if I do different things. Like instead of increasing weight, adding a set or something I do the reps slower or decrease rest time between sets or try a super set with another muscle.

Last week I did dumbbell benchpresses but instead of 3x10-12 I did 1x12, rest for 45 seconds and used the same weight to see how many reps I get. Rested another 2 minutes after that and repeated. So it was kind of like 2 Sets in a row 3x. First Set 12 Reps, Rest 45 seconds, did as many reps as possible (think it was 8 reps then). Rest 2 minutes. Second Set lower weight, 12 reps, rest another 45 seconds and went for another try on how many and the same with the 3. Set

5
submitted 1 month ago* (last edited 1 month ago) by Grogon@sh.itjust.works to c/Weightroom@sh.itjust.works
 

Hey! I am currently doing a Upper Lower Cardio PPL routine. I was doing PPLPPL but just couldn't add Cardio somehow without being fatigued.

My structure of Upper day is:

  1. Back (Pull Ups // Lat Pulldown)
  2. Chest (Flatbench Dumbbell Press)
  3. Back (T Bar // Seated Row)
  4. Chest/ Shoulder (Incline Bench Barbell // Seated Dumbbell press or Standing Barbell Press)
  5. Biceps (EZ Bar Curl // Cable Curls)
  6. Triceps (EZ Bar Skull Crushers // Overhead Triceps Extensions Rope)

Those are my current upper body exercises.

For Push day I do basically all exercises above (Chest/ Shoulder, Triceps) just the 2. exercise option) So instead of EZ Bar Skull Crushers (if I did them monday) I'd do Overhead Triceps Extensions on Thursday. If I did Cable Curls on Monday I'd do EZ Bar Curls on Friday (Pull)

Is okay for beginner?

Legs I do the same everytime I go:

  1. RDLs or Squats
  2. If I do RDLs I do Bulgarien Splitsquats, if I do Squats I do Leg Extension Machine instead
  3. Leg Curls
  4. Calf Raises (Smithmachien)

Can't do Deadlifts cause I don't know proper form. I thinking about removing Squats and RDLs to but then I just suck on leg day cause I am not sure if form is good enough.

view more: next ›