My PPL routine

[traineeh]

Pull:
Deadlifts
Weighted Pull Ups
T-Bar Rows
Cable Rows
Barbell Curls
Hammer Curls

Push:
Flat Barbell Bench
Incline DB Bench
Overhead Press
Lateral Raises
Triceps Ext
Weighted Dips

Legs:
Squats
Leg Press
Leg Curl
Calfs


My question to you guys is: I've been doing this at 3x8 and increasing once I do a weight 3x8 twice in a row (also I am doing Rest/Pause reps, so after my 3rd set I rest for 5-10 seconds and bust out 2-3 more tough reps)
Should I remain at 3x8 or change it up? Don't want to get huge, but I do want to put on some muscle.
Also, I've been told I'm doing too many curls on Pull? What else should I sub those in with?

Also if there is an exercise that I need to add, feel free to add!

Are chest flyes needed?

Thanks!

[iwantsize6969]

Pull:
Deadlifts
Weighted Pull Ups
T-Bar Rows
Cable Rows
Barbell Curls (higher reps 12-15)
Hammer Curls (highe reps 12-15)

Push:
Flat Barbell Bench
Incline DB Bench
Overhead Press
Lateral Raises
Triceps Ext
Weighted Dips

Legs:
Squats
Leg Press
Romanian or Stiff Legged deadlift
Leg Curl
Calfs


My question to you guys is: I've been doing this at 3x8 and increasing once I do a weight 3x8 twice in a row (also I am doing Rest/Pause reps, so after my 3rd set I rest for 5-10 seconds and bust out 2-3 more tough reps)
Should I remain at 3x8 or change it up? Don't want to get huge, but I do want to put on some muscle.
Also, I've been told I'm doing too many curls on Pull? What else should I sub those in with?

Also if there is an exercise that I need to add, feel free to add!

Are chest flyes needed?

Thanks!

Fixed in the reply above. Curls are fine. Chest flys not needed unless you want more volume for some possible additional growth.

[traineeh]

how come the curls are at a higher rep range?

thanks

[ktj4l]

Personally I would do more sets for things like deadlift, bench, squats, rows, pullups and overhead press. Lift heavy on those, then finish off with your assistance work for a couple sets with a weight that's relatively easy to handle.

[traineeh]

like a 5x5 sort of thing, rather than a 3x8?

Why would a 5x5 be necessarily better than a 3x8?

Thanks

[ktj4l]

like a 5x5 sort of thing, rather than a 3x8?

Why would a 5x5 be necessarily better than a 3x8?

Thanks

It doesn't have to be 5x5, I just meant push yourself more on those lifts because they are most important. I.e. if you're doing pullups with 100lbs hanging from you, your biceps have no other option but to grow (provided you're eating well and recovering properly). Curls are nice for extra isolation work, but I don't think they should get the same priority as a compound movement.

[traineeh]

So perhaps leaving the compounds at 3x8 and the more isolated workouts (like tricep ext, curls) perhaps do 3x12-15 less heavier weight?

Sorry for my lack of knowledge on the subject, you're a great help!

[Ilesey]

Seems solid enough mate. I usually dread opening these type of threads but that's a fairly solid set up.

[ktj4l]

Yeah, that's fine. As long as you add weight to the bar on the compounds from workout to workout, you should be fine either way. All I'm saying is put your effort into the compounds. If you have to take it easy on something, it shouldn't be the main movements that actually trigger progress. I'm usually ready to go home and take a nap by the time I get to stuff like curls. And if you already notice some weak points in your main lifts, make sure that's what you use your assistance work to address.

[traineeh]

what is the best way to add weight?
like if I can do 3 sets of 8 then I add weight? and perhaps next time round I can only do 3x7 but then once I reach 3x8 I add weight again?

Also, what do you think of rest/pause on the 3rd set? as in, after finishing 8 reps on the 3rd, I rest for 5-10 seconds and bust out 3-4 more reps? I love doing this and I feel it too

[traineeh]

I found another sample workout (see below) which alternates between heavy cycles and light cycles.. rather than doing it this way, can I simply do 4x6-8 reps for my compound lifts and then 3x12-14 reps for my iso exercises on the same day? Just trying to find the best possible routine.

thanks a lot!

Sample routine:

Monday - Heavy Push
Incline Bench - 4 sets, 6-8 reps
DB Flat Bench - 4 sets, 6-8 reps
Standing Military - 4 sets, 6-8 reps
Close Grip Bench - 4 sets, 6-10 reps

Tuesday - Heavy Pull
Bent Over Row - 4 sets, 6-8 reps
Weighted Pullup - 4 sets, 6-8 reps
Barbell Shrugs - 4 sets, 6-10 reps
Barbell Bicep Curl - 4 sets, 6-10 reps

Wednesday - Legs
Front Squats - 4 Sets, 6-8 reps
Goodmornings - 4 sets, 8-12 reps
Lunges - 4 sets, 10-12 reps
Calf Raises - 4 sets, 12-15 reps

Thursday - off

Friday - off

Saturday - Light Push
Weighted Dips - 3 sets, 10-12 reps
Hammer Strength Press - 3 sets, 10-12 reps
DB Fly's - 2 sets, 12 reps
Lateral Raises - 2-3 sets, 10-12 reps
Upright Row - 2-3 sets, 10-12 reps
Tate Press - 2-3 sets, 10-12 reps
Tricep Pushdowns - 2-3 sets, 10-12 reps

Sunday - Light Pull
Neutral Grip Pullups - 3 sets, 10-12 reps
Cable Row - 3 sets, 10-12 reps
Face Pulls - 2 sets, 12-15 reps
Preacher DB Curls - 2-3 sets, 10-12 reps
Reverse Grip BB Curl - 2-3 sets, 10-12 reps

Monday - Legs
Deadlift - 4 sets, 6-8 reps
Hack Squat - 4 sets, 10-12 reps
Box Step-Ups - 3 sets, 12-15 reps
Calf Raises - 3 sets, 12-15 reps

Tuesday - off

Wednesday - off