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  1. #1
    Registered User Masaaassa's Avatar
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    PPL program question

    Hey,
    I was wondering if it was better for a PPL program to spread every worked muscles or to group them.


    like...

    (spread)

    (chest) Bench press 5x10
    (shoulders) Egyptian Lateral Raise 4x10
    (triceps) Tricep Pressdown 5x10
    (chest) Incline Cable FLy 5x10
    (traps) Plate upright row 4x10
    (shoulders) Seated Dumbbell press 4x10
    (chest) Smith machine Bench Press 4x10




    or


    (grouped)

    (chest) Bench press 5x10
    (chest) Incline Cable FLy 5x10
    (chest) Smith machine Bench Press 4x10
    (shoulders) Seated Dumbbell press 4x10
    (shoulders) Egyptian Lateral Raise 4x10
    (triceps) Triceps Pressdown 5x10
    (traps) Plate upright row 4x10



    Which one is more efficient more muscle growth ?
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  2. #2
    Registered User Filmbuff81's Avatar
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    Are you talking about in the week or a workout?

    I highly doubt you need 14 sets of chest in a single session unless you’re a very advanced lifter.
    the latest and greatest in training...or whatever.

    https://forum.bodybuilding.com/showthread.php?t=177744461&page=3
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  3. #3
    Registered User Masaaassa's Avatar
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    Originally Posted by Filmbuff81 View Post
    Are you talking about in the week or a workout?

    I highly doubt you need 14 sets of chest in a single session unless you’re a very advanced lifter.
    in a workout

    okay i'll reduce the sets, but which one is better grouped or spread ?
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    Registered User air2fakie's Avatar
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    I wouldn't choose either of the 2 options you list above for those specific exercises, but you can do whatever works best for you.

    I also wouldn't keep switching your program every week and from your Qs don't think a high volume PPL would be optimal for you, but you can do whatever works best for you regarding that as well.
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  5. #5
    Registered User Masaaassa's Avatar
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    Originally Posted by air2fakie View Post
    I wouldn't choose either of the 2 options you list above for those specific exercises, but you can do whatever works best for you.

    I also wouldn't keep switching your program every week and from your Qs don't think a high volume PPL would be optimal for you, but you can do whatever works best for you regarding that as well.
    so what would you do?
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  6. #6
    Han shot first! TolerantLactose's Avatar
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    Originally Posted by Masaaassa View Post
    so what would you do?
    A proper novice program for more than a week.
    I can tell time. Time cannot tell me.

    Formerly LactoseTolerant. I'm not very imaginative.
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  7. #7
    Registered User Filmbuff81's Avatar
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    If you’re a beginner then you need to chill out and be consistent on a novice program.

    Your suggested volume above would destroy you in 2 weeks.
    the latest and greatest in training...or whatever.

    https://forum.bodybuilding.com/showthread.php?t=177744461&page=3
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