63 year old male here, posting for the first time. Currently doing PPL, two days on followed by a day of rest (Push-Pull-Rest-Legs-Push-Rest-Pull-Legs-Rest-Push-...etc). It works out to doing a Push -- or Pull or Legs -- routine every four or five days. It works pretty well for me but rotator cuff issues are becoming more of a concern. Though I'm able to deal with them by focusing on form etc, I'm thinking that doing flat bench and incline on one Push day and hi/mid/low cable flys on the next Push day might be beneficial. Any thoughts on that as it pertains to rotator cuff, gains, or anything else?
Thanks
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05-10-2024, 10:43 AM #1
Alternating bench press with flys every other chest day?
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05-10-2024, 11:33 AM #2
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05-10-2024, 03:47 PM #3
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05-10-2024, 05:24 PM #4
- Join Date: Jul 2006
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Either switch your routine like radrd said or switch movements on push day to be less wear and tear. For example, my push day could be...
Push 1
Barbell Floor Press or 1-Board Press
2 Max Sets of Push Ups on Medicine Ball
Lateral Raises
Push 2
Push Press or Overhead Press Variation (KB or BB or DB)
DB Floor Press high reps
Cable Pushdowns
That being said, I don't love the PPL split. I think it's one of the most over-hyped routines that got popular because people found out that higher frequency training works sometimes more effectively for the natty. Upper/lower tends to have the healthiest balance because you can train the opposite movement and that seems to help shoulders a lot... After bench, row. After OH press, do vertical pulls. This and as a rule of thumb that seems to work for most... smash more pulling than pressing. My shoulders really got healthier when my upper day became a mix of OH presses, cleans, and high pulls only (mixed with dead hangs).https://forum.bodybuilding.com/showthread.php?t=180003183&p=1635918623#post1635918623
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"225, 315, 405 whatever. Yeah these benchmark digits come to mean a lot to us, the few warriors in this arena. They are, however, just numbers. I'm guilty of that sh*t too, waiting for somebody to powder my nuts cuz I did 20 reps of whatever the **** on the bench. Big f*king deal. It is all relative." G Diesel
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