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shittydwarf@sh.itjust.works

Can ai do PPLPPL with only 4 exercises a day? (sh.itjust.works)

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

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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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[–] TheGiantKorean@lemmy.world 1 points 2 days ago (1 children)

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.works 1 points 3 hours ago* (last edited 3 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