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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9 sets is just fine. Recent research seems to suggest that 10 is optimal (some gains after that but returns diminish quickly).
Take a look at the work by Dr. Pak (Androulakis-Korakakis) on minimum effective dose training. I might get maybe 3-6 sets of chest a week deepening on what wrist is going on and I’m still making gains.
Unless you are training to be a professional, do whatever you can do consistently.
I currently do 1 compound and 2 isolation exercises on each day, with some forearm work. I used to do 5-6 exercises per day but it felt too exhausting and I needed a deload after a few weeks.
I am seeing good progress with both routines. It might be a little less in the new one but I have much more energy throughout the day.
