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?

  • The Giant Korean@lemmy.worldEnglish
    1·
    2 days ago

    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.

    • Grogon@sh.itjust.worksOPEnglish
      1·
      12 hours ago

      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

      • The Giant Korean@lemmy.worldEnglish
        1·
        3 hours ago

        I like to go with as much volume as is necessary to get a positive response. If my reps are going up and/or RPE is going down I know that I’m making progress and that whatever volume I’m using is adequate. That might not be optimal, but I don’t get burned out this way, and if things start to stall I have room to increase volume further if I need to. That’s just my preference, though.

  • Outwit1294English
    2·
    7 days ago

    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.