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  1. #1
    Registered User iamunix's Avatar
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    Confusion Switching to PPL After 10 Years of Bro Splits

    I've been working out stupid for years. I couldn't understand how anything could be better than dedicating an entire day and 1 hour hard session of a single muscle group. No understanding of protein synthesis or just plain old overworking.

    I've committed this week to a new PPL starting this past MON and dedicating x6 days per week with one rest day.

    So MON I did PUSH1: (Bench x3 - 5 sets / 8 - 10 reps) , (Shoulder Seated Press x3 sets / 12-10-8) , (Incline DB Press x3 / 8-10 reps) , (Side Lat Raises x2 / 10 - 12 reps) , (Triceps Rope Pull Down x2 / 10 - 12 reps), (Skullcrushers x2 / 8 - 10 reps)

    That was very odd for my brain but my main confusion is, when do I mix up my exercises from PUSH day 1 to my PUSH day 2? Do I continue to keep the same exercises to hit it exactly x2 per week (more frequency / volume)? So for example, my PUSH DAY1 is mainly chest and I do flat and incline but when do I do flys? Do I need to rotate flys into my PUSH 2 routines or do I keep my PUSH 2 the same exact exercises as PUSH 1? Im sure Im over thinking this but Im scared Im leaving exercises out of my PPL routine since Im used to doing every possible exercise on a single day (which I know now is stupid).

    Thanks for any help!

    - 40 year old male
    - 200 lbs
    - goal is to more mass and get stronger
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  2. #2
    Harsh Truth Distributor xsquid99's Avatar
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    You don't need to rotate exercises.

    I ran Coolcicada's PPL for a long time and loved it: https://forum.bodybuilding.com/showt...9807833&page=1
    All it takes is consistency, effort, proper nutrition, good programming, and TIME.
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  3. #3
    Registered User Kylehero's Avatar
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    You can keep the same exercises for day 2, or you can change it up. Completely up to you.

    So many people get caught up in the minuscule details of which exact workouts to do. If you decide to change from flat barbell bench to flat dumbbell bench, or chest machine, or cables, you’ll still make progress. Obviously some exercises will target your muscles differently, but you won’t stunt your progress by tweaking here and there.

    Remember the 80/20 rule. 80% of the results come from 20% of the details. Don’t get caught up in the remaining 20%. Just stay consistent with your lifting, get adequate rest, and drink enough water/ hit macros
    Controlled Labs- White Flash Log

    https://forum.bodybuilding.com/showthread.php?t=175716801
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  4. #4
    Registered User air2fakie's Avatar
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    There's no set rules for PPL, other than structuring your muscle groups for certain days.

    If you want to rotate, you could rotate slight variations of the same exercise or a diff exercise hitting the same muscle (for ex, diff grip cable rows, diff grip pulldowns, or cable flyes w/ pec deck, etc.). You might find some form of symmetry between the two days works best, but you don't have to do it that way.

    For certain exercises, you may find that you need do it 2x/week to make consistent progress or if you want to focus on certain muscles/movements. Figure out what works best for you and your goals.
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  5. #5
    Registered User TAWS6's Avatar
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    I was never a fan of ppl. 6 days just burns me out. Upper lower is the split that I’ve had the most success with.
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  6. #6
    Registered User Halfway's Avatar
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    Originally Posted by TAWS6 View Post
    I was never a fan of ppl. 6 days just burns me out. Upper lower is the split that I’ve had the most success with.
    You don't need to do 6 days a week, every other day is ideal for me.
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  7. #7
    Registered User TAWS6's Avatar
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    Originally Posted by Halfway View Post
    You don't need to do 6 days a week, every other day is ideal for me.
    Yeah I prefer the 2x per week frequency though.
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