Grogon @ Grogon @sh.itjust.works

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2 mo. ago

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.

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

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?

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

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.

Yeah i meant Workouts.

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

Seems complicsted to see results if tracking though?

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

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)

?

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

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..?

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

Had my last nightshift, didn't want to skip leg day today but it would have been smarter to just go tomorrow and change my PPL routine this week to ULPPL.

I halfassed every exercise and did nothing on my plan. Started with RDLs, didn't feel anything (bad form), went to do Bulgarian Splitsquats but couldn't even hold proper form, did only 2 Sets instead of planned 4. Went over to the seated leg curl and just did 2 Sets to failure with medium 60% of my normal weight. The only good thing were the calf raises on the smithmachine, but even they sucked cause a friend of mine told me to change angle of legs. Sure he might be right, but I didn't do my planned 5x8 Sets on the Calf Raises either cause I changed angle and adjusted weight and somehow ended up with 2 Sets of 8 (how I wanted) and the other 2 with this weird messed up "trying around" Calf Raises cause my friend was watching at 25 Reps without feeling anything.

Honestly I should lay down and go back to the gym later and start from scratch. That was just a waste of time lol.

I like when my friend is in the gym but he always comes up to me explaining what he would do and blablabla and that takes the flow out of my workout.

Yeah my workout isn't perfect, I am new (since 5 months) but still I just want to do my exercises and not play around with stuff I don't know.

Just let me do the stuff I know with proper form (Latpulldown, Seated or T Bar Rows, Biceps EZ Bar Curls, Cable Hammer Curls etc..) and don't come up trying to teach me how to do a standing bent over barbell row. Like I am wasting energy on trying that. I will do it in a year or two but not now.

I'm just doing basic things and I'm happy with that. Got my PPLPPL or my Upper Lower Cardio PPL Routine I swap between each week but I keep the workouts relatively same.