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Anyone work with a PPLPP program with varying volume/intensity/rest between workouts?
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05-18-2021, 08:07 AM
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#1
- steeler505
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- steeler505
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Anyone work with a PPLPP program with varying volume/intensity/rest between workouts?
Am just getting back into working out and am planning on doing a 5day PPLPP at some point
I'm thinking I'll do first PP days with 12-15 sets per muscle group, 8-12 rep range, with very limited time between sets (2 mins-ish), potentially failure on each set.
Second PP of the week working more of a 5-5-3-1 kind of range, with long rests between sets (3-5mins).
I know noone lifts, but maybe some anecdotal experiences?
I'm thinking I'll do first PP days with 12-15 sets per muscle group, 8-12 rep range, with very limited time between sets (2 mins-ish), potentially failure on each set.
Second PP of the week working more of a 5-5-3-1 kind of range, with long rests between sets (3-5mins).
I know noone lifts, but maybe some anecdotal experiences?
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05-18-2021, 08:26 AM
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#2
- 78novacaine
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- 78novacaine
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My current split is leg/pull, push, off, legs, pull, push, off, repeat. I typically work up to a heavy single, double or triple on my primary movement for the day, then hit 1-2 backdown sets with the same lift then move on to accessory/isolation movements.
Example push day -
Flat BB bench - work up to a heavy single, followed by a hard 5-8 rep set, then a lighter 12-20 repper.
DB incline press - 3 sets, 6-12 reps/set
Cable tri pressdown - 3Γ15ish
Band tri pulldown - 1-2ΓAMRAP
Cable face pull - 3Γ15ish
I have found this approach to be the best mix of maintaining/gaining strength as well as working in the hypertrophy rep ranges while still getting adequate recovery.
Example push day -
Flat BB bench - work up to a heavy single, followed by a hard 5-8 rep set, then a lighter 12-20 repper.
DB incline press - 3 sets, 6-12 reps/set
Cable tri pressdown - 3Γ15ish
Band tri pulldown - 1-2ΓAMRAP
Cable face pull - 3Γ15ish
I have found this approach to be the best mix of maintaining/gaining strength as well as working in the hypertrophy rep ranges while still getting adequate recovery.
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05-18-2021, 11:25 AM
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#3
- steeler505
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- steeler505
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- Join Date: Nov 2016
- Location: Denmark
- Posts: 22,068
- Rep Power: 156449
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Originally Posted By 78novacaine⏩
So you are combining high rep/low rep into one single push day. That's not my question at allMy current split is leg/pull, push, off, legs, pull, push, off, repeat. I typically work up to a heavy single, double or triple on my primary movement for the day, then hit 1-2 backdown sets with the same lift then move on to accessory/isolation movements.
Example push day -
Flat BB bench - work up to a heavy single, followed by a hard 5-8 rep set, then a lighter 12-20 repper.
DB incline press - 3 sets, 6-12 reps/set
Cable tri pressdown - 3Γ15ish
Band tri pulldown - 1-2ΓAMRAP
Cable face pull - 3Γ15ish
I have found this approach to be the best mix of maintaining/gaining strength as well as working in the hypertrophy rep ranges while still getting adequate recovery.
Example push day -
Flat BB bench - work up to a heavy single, followed by a hard 5-8 rep set, then a lighter 12-20 repper.
DB incline press - 3 sets, 6-12 reps/set
Cable tri pressdown - 3Γ15ish
Band tri pulldown - 1-2ΓAMRAP
Cable face pull - 3Γ15ish
I have found this approach to be the best mix of maintaining/gaining strength as well as working in the hypertrophy rep ranges while still getting adequate recovery.
**Misc. Pureblood Crew**
**No Hymen No Diamond Crew**
**Russia/anti-degen Crew**
**Her anus tint tells you everything you need to about her Crew**
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