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  1. #1
    Registered User Xarata's Avatar
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    Question is my Push/Pull 6 days a week too much?

    Hello! Since lockdown I decided to push myself a bit harder, and I thought that going from PPL 2x a week Id integrate my legs day into my pull day and go for a higher weekly intensity. I'm 18 years old and I've been training for a year with the PPL split, and about 3 months with the increased volume version.

    My routine is as follows :

    Monday: Push Day (Heavy)
    Tuesday: Pull Day
    Wednesday: Push Day (Bodyweight)
    Thursday: Pull Day
    Friday: Push Day (Heavy)
    Saturday: Pull Day

    Week 2 would be the same, except id rather have two Bodyweight Push Days.

    These are the exercises I do on each day :

    Push Day (Heavy) :
    3x10-12 Barbell Bench Press
    3x12 Incline Barbell Press
    3x12 Overhead Press
    3x12-15 Lateral Raises
    3x10 Dumbbell Skullcrushers
    3x10 Close-Grip Barbell Press
    10 minute ab routine

    Pull Day:
    3xMax Pullups
    3xMax Chin-ups
    4x8 Barbell Front or Back Squats
    3x20 Heavy Calf Raises or Lunges
    3x12 Curls depending on the mood
    3x12 Lighter Curls

    Push Day (Bodyweight):
    3xMax Slow Pushups
    3xMax Archer Pushups
    3x12 Lateral Raises
    3x12 Front Raises
    3xMax Diamond Pushups
    3x12 Tricep Dips
    10 minute ab routine

    I get at least 8 hours of sleep a day. My body seems to feel fine with this workload, however I've read that training too often can lead to injuries and overtraining. Am I at risk? What can I change in my routine? Any critisism is welcomed. Thanks!
    Last edited by Xarata; 06-29-2020 at 11:53 PM.
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  2. #2
    Registered User Oxxxx's Avatar
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    It all depends on how your body feels with it. You also could try just doing 3x a week for a while and see how your body reacts to that. Calisthenics is not as taxing as weights when it comes to fatigue so I think there is no problem with it. However, I am not well educated in calisthenic workouts and would recommend watching some videos and reading books about how to create your own or just follow one. Good job being motivated to continue working out during this
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  3. #3
    Registered User Xarata's Avatar
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    Originally Posted by Oxxxx View Post
    It all depends on how your body feels with it. You also could try just doing 3x a week for a while and see how your body reacts to that. Calisthenics is not as taxing as weights when it comes to fatigue so I think there is no problem with it. However, I am not well educated in calisthenic workouts and would recommend watching some videos and reading books about how to create your own or just follow one. Good job being motivated to continue working out during this
    Thanks for the feedback!
    Do you think deloading for a week is a good idea if I get too sore / tired?
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    Registered User Oxxxx's Avatar
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    I've never heard of a deload on calisthenic routines haha. If you get too sore just take a few days off I guess and remodel your program days. Same thing goes if you get too tired. From my understanding calisthenics should not be that taxing to the point you need to deload. Whatever you feel is right and if your body can handle it. Just don't push yourself too far to where you get injured or minimize gains.
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    Registered User chibixeno's Avatar
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    Doing chin-ups and pull-ups in the same workout is redundant.

    Just do one per workout and switch grips the next.
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    Verified Aesthetic rhadam's Avatar
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    Originally Posted by chibixeno View Post
    Doing chin-ups and pull-ups in the same workout is redundant.

    Just do one per workout and switch grips the next.
    No it’s not lol.
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    I actually just started a 6 day push/pull as well. Training quads on push day and hamstrings on pull day is working well for me. Trying to train my whole lower body with half the upper body on the same day is a bit much with that high frequency imo. (That’s just my experience)
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    I'd recommend either splitting legs up into push and pull as well or running an upper/lower program. I also think your routine is pretty imbalanced in general. Try to work chest and back equally. Try to hit a set of rows for every set of chest presses and a set of pull-ups for every set of shoulder presses. Personally I'd recommend removing some of your chest exercises - if you are hitting chest 3 times a week, is it really necessary to have 4 different chest exercises on each pull day? Most body part splits would have 4-5 chest exercises once a week. I'd recommend choosing 3 or 4 chest exercises you like and doing 2 on each push day, so you have something like this

    Push day 1:
    Bench Press
    Incline DB bench
    OHP
    Lat raise
    Triceps
    Squats

    Pull day:
    Pull-ups
    Chin-ups
    DB row
    BB row
    Biceps
    Hamstring curls

    Push day 2:
    Dips
    Flies/crossover/pec deck (pick one)
    Lat raises
    Reverse flies
    Triceps
    Front squats

    That way you still hit chest 3x a week, and the gains you make will probably be the same. As for the calisthenics, I'd recommend you look up progressions, obviously they work for bodybuilding purposes considering all the street workout guys with great physiques, but they aren't doing 3 sets of pushups to failure.
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