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AFLW 2024 - Round 2 - Chat, game threads, injury lists, team lineups and more.
Out of interest what’s the alternative people do to PPL? I’m guessing an arms/shoulders day seperate?
Out of interest what’s the alternative people do to PPL? I’m guessing an arms/shoulders day seperate?
100%I've gotta say that doing PPL has been a total game changer for my lifting. If you're in that stage where you feel like you've been an intermediate lifter for a long time and haven't tried a push pull legs routine, drop your current set up and try it. Workouts are stimulating, great mix of compounds and accessories and allows you to go hard on upper body two days in a row because of the recovery factor of working different groups of muscles, which is great if you've got other commitments like footy/running/martial arts etc and don't have the time/energy to lift five times a week.
Depends if you want something really good or something to get byLooking to get a belt (mostly for squat / deadlifting), is there anywhere local (Victoria or australia) I should be ordering from?
I vary my volumeWould be curious to see what kind of volume you guys are doing in these PPL routines. Not so much reps but number of sets and exercises. I've always struggled with fitting enough volume into say 45 minutes. I've gotta start doing supersets again but find the best balance.
Because I do jacked and tan volume for the main lift that can take up like 2/3 of the workout depending on how many back off sets. But I've been able to make progress by intensity, at least in terms of strength, not aesthetics. So it's not all bad. But yeah I'm only doing 3 exercises per session 4x a week at the moment not counting cardio.
As long as you train calves, EasternTiger will approve of this splitFull bro split - each body part one day per week (legs optional)
Would be curious to see what kind of volume you guys are doing in these PPL routines. Not so much reps but number of sets and exercises. I've always struggled with fitting enough volume into say 45 minutes. I've gotta start doing supersets again but find the best balance.
Because I do jacked and tan volume for the main lift that can take up like 2/3 of the workout depending on how many back off sets. But I've been able to make progress by intensity, at least in terms of strength, not aesthetics. So it's not all bad. But yeah I'm only doing 3 exercises per session 4x a week at the moment not counting cardio.
My gym doesn't have a calf raise machine so I tend to do single leg calf raises on the leg press machine, I can't help but think seated raises would be far better.As long as you train calves, EasternTiger will approve of this split
Arm days 5 exercises for about 16 sets.Would be curious to see what kind of volume you guys are doing in these PPL routines. Not so much reps but number of sets and exercises. I've always struggled with fitting enough volume into say 45 minutes. I've gotta start doing supersets again but find the best balance.
Because I do jacked and tan volume for the main lift that can take up like 2/3 of the workout depending on how many back off sets. But I've been able to make progress by intensity, at least in terms of strength, not aesthetics. So it's not all bad. But yeah I'm only doing 3 exercises per session 4x a week at the moment not counting cardio.
I've got cardio in the mix so I'm a weird Monday-leg day type to allow enough recovery for exercise later in the week.
Makes jumping on the machines a bit easier when everyone else is doing International Chest Day at the start of the week
Everyday is calves dayAs long as you train calves, EasternTiger will approve of this split
Would be curious to see what kind of volume you guys are doing in these PPL routines. Not so much reps but number of sets and exercises. I've always struggled with fitting enough volume into say 45 minutes. I've gotta start doing supersets again but find the best balance.
Because I do jacked and tan volume for the main lift that can take up like 2/3 of the workout depending on how many back off sets. But I've been able to make progress by intensity, at least in terms of strength, not aesthetics. So it's not all bad. But yeah I'm only doing 3 exercises per session 4x a week at the moment not counting cardio.
Would be curious to see what kind of volume you guys are doing in these PPL routines. Not so much reps but number of sets and exercises. I've always struggled with fitting enough volume into say 45 minutes. I've gotta start doing supersets again but find the best balance.
How's your home setup going bro? I remember saying you were moving house or somethingI do 6 exercises, 18 sets total per session, not including w/up sets for my first big lift of the session. Gym time is usually about an hour.
Oh, plus one little token set of abs at the end of each session.
When I trained at Genesis in 2022 their seated calf machine had a busted pin on the height adjustment, so with me being huge I naturally couldn't fit under the pads, so I had to do calf presses on the leg press machine alsoMy gym doesn't have a calf raise machine so I tend to do single leg calf raises on the leg press machine, I can't help but think seated raises would be far better.
How's your home setup going bro? I remember saying you were moving house or something
Would be curious to see what kind of volume you guys are doing in these PPL routines. Not so much reps but number of sets and exercises. I've always struggled with fitting enough volume into say 45 minutes. I've gotta start doing supersets again but find the best balance.
Because I do jacked and tan volume for the main lift that can take up like 2/3 of the workout depending on how many back off sets. But I've been able to make progress by intensity, at least in terms of strength, not aesthetics. So it's not all bad. But yeah I'm only doing 3 exercises per session 4x a week at the moment not counting cardio.
Well, I like to keep the jacked and tan structure for main lifts but like I said, time is a factor.Depends.
If you're doing PPL over a 7 or 8-day cycle, you don't need to complete as much volume per session because you're getting a tonne of volume over the week.
If you're doing PPL with a session every other day, and a day off between sessions, then your daily volume can be higher.
Well, I like to keep the jacked and tan structure for main lifts but like I said, time is a factor.
Was looking at doing day 1 trap bar 4-6 working sets, Bulgarian split squat 3-4 sets. Day 2 Floor Press 4-6 working sets, DB Bench, Incline DB Bench 3-4 sets each, Day 3 BB Row 5 sets, Band Pull 5 sets, DB and Hammer Curl 3 each, leg raises 50-100 reps. Day 4 Zercher 4-6, Bulgarian 3-4, Day 5 same as day 2, day 6 same as day 3. Day 7 rest, then start over.
I count trap bar as leg (my hip position is lower and I do feel it in the legs). So not counting warm ups that’s 14-20 sets a week of legs, 14-20 upper body, 20 back but obviously pull ups would be better (eventually). Plus curly fries and abs.
It’s boring and not ideal for aesthetics but that should do the trick. I usually do cardio after work so that’s no biggie.
Good point, I’m not exactly big on workouts either. Personally I’ve always liked 3x a week.I definitely couldn't do 6 days of PPL. Seems to be the rage at the moment with anyone getting their workout ideas from social media, but I'd be bored shitless with so many gym workouts. You have to be resilient and I've found many guys just drop off.
My goal is to be athletic anyway so I want to fit in sprinting, conditioning, and off-feet work too. I basically do the workouts I program for my footy guys, so with it being footy season, I'm only lifting twice per week. Off and pre-season, this jumps to four days per week. More than enough if you're managing training loads with everyday life, and lifting with intensity.