ppl to work

[Rsurf72]

So I've been working now for a year, I've gained over 15lbs. Mostly muscle, some fat for sure.

But with all bad splits

I want to work the same muscle group 2x per week for gains.

However, even right now, I do push rest pull rest legs rest repeat

And I still am getting overtrain symptoms ( wake up middle of night, takes hours to fall back asleep, reduced appetite)

I'm only 28 5'11 170 so I don't know if I have recovery issues, but I'm eating about 270-300carbs, 175- 200g protein, and 75-100g of fat daily. Whole foods, which comes out to be in a caloric surplus according to iifym.

10 years ago I could do this program in my sleep. Now what's going on?
Warm up bad?

Every workout is a little dynamic stretching to warmup

Push day consists of
Bench just bar (15lbs) x20- 2
Then I'll add like 20 lbs and do a set of 10-20
Add another 20 and set of 15
Add 30 set of 15

Until I get to my working set which is usually 120lbs for 10 reps then I stop.
1 set of incline Dumbells, 15 reps
Then I'll do overhead press dumbbells, 20's. X15-20 for 1 set
Then I'll either do a set of pushups or flys for 1 set.
Side lats, 2-3 sets
Then finish with tricep isolation

Pull day
Bent over rows, pyramid up to max weight with barbell usually around 110lbs for 10 reps
Then either 1h rows or pullups
Reverse flies
Bicep curl

Legs
Pyramid up my squats to 110lbs roughly for a set of 10
Sometimes I'll do a set of RDL
Finish calves

Sometimes I'll add neck exercise

I feel like this isn't much, maybe my pyramid sets are what's screwing me?

But yes, very deadly fatigued after a little bit of this routine.

I made good progress, started with bench row squat at like 50 lbs. Now I'm doing over a hundred.

But finding I can't recover. I don't know if my hormones are low, my thyroids ok and I seem to get boners from time to time, especially if I'm not doing anything.. hmfph

When I first started working out I would never do legs because I had this problem too... But when I stick to heavy bench and rows, then just rest and do isolation on other days I don't have these fatigue problems..

My newbie routine used to be Sunday rest, Monday bicep, Tue chest, wed rest or ab, Thurs back, Friday shoulder, sat (suppose to be legs but I never did let's because would face nervous system fatigue or adrenal idk). And repeat.

But I like the compounds better

[BeginnerGainz]

Maybe not do a PPL?

[Rsurf72]

Maybe not do a PPL?

Yeah maybe, hah!

I want to hit my full body, however i have completely no gas to do it in one session. I used to do squat and bench on the same day and some rdl with my back for an upper lower split. That's way to taxxing now that I have over a hundred lbs in the bar.

I have a barbell and some dumbbells.

So the only leg exercises I do really is squats and calves.

Usually am working out for an hour.
I appreciate the response.

Thinking maybe become a casual lifter. I've been dedicating every hour to either eating resting or weightlifting

[faithbrah]

Yeah maybe, hah!

I want to hit my full body, however i have completely no gas to do it in one session. I used to do squat and bench on the same day and some rdl with my back for an upper lower split. That's way to taxxing now that I have over a hundred lbs in the bar.

I have a barbell and some dumbbells.

So the only leg exercises I do really is squats and calves.

Usually am working out for an hour.
I appreciate the response.

Thinking maybe become a casual lifter. I've been dedicating every hour to either eating resting or weightlifting

not sure what you mean by "over a hundred lbs" - is your squat, say, 150 lbs and bench like 110? full body workouts shouldn't be too taxing if you're a beginner, and you don't need that much stimulus to make progress if your lifts are actually around 100 lbs

either way, i'd suggest you to do a proper full body program with resets and deloads. you're not supposed to go balls to the wall on every workout

[air2fakie]

If you don't want to do fb, then do an UL. Start out with lower volume, ramp up gradually if necessary. And try a more straightforward rep or intensity scheme. You sound like you're wearing yourself out on unnecessarily hi rep warmup sets, and are doing a lot of "usually" without any real plan.

[TAWS6]

Maybe not do a PPL?

Push pull legs 7 days a week FTW. Lol at rest days.


What everyone else said. You need to build up more work capacity.

[Rsurf72]

What everyone else said. You need to build up more work capacity.

/End thread
I guess..

Thanks everyone.

I'll turtle it.
Maybe alternate 1 heavy workout/week.
PPL

[TolerantLactose]

If you're going run a PPL, do a proper one and not that mish-mash you posted.

[TAWS6]

If you're going run a PPL, do a proper one and not that mish-mash you posted.

I think for people married to that setup something like fierce 5 lulpp could work. Even though he's no where near intermediate you need to do what you enjoy. Its funny because by the time someone actually needs that high of a volume (Example Fierce 5 LULPP).. specialization is probably superior and that means less days in the gym. Lol.