Transformed my PPL into a PP split.
Would you swap any exercises from A to B or is it good?
Also I feel like I'm missing something for the back.
Dips, Pull-ups and back extension are weighted.
Push Ups are Deep Decline push ups
Won't do more than 7 exercises a day cause it's more or less 1 hour like this.
Yes, I don't wanna do any Deadlift.
Also my leg exercises are minimal - knee problems
you have knee problems BECAUSE you dont train legs
So how to fix it then?
I would hope it is just the ligaments.
Why? In this split I do let's more often than in the old ppl split.
I plan to to PPxPPXPPXPPX..
Sometimes I will do XX
>I do let's more often than in the old ppl split.
PPL is already high volume you don't need to worry about getting more volume in. You won't get any better results and may end up harming your progress
I do it mostly because there will always be weeks when I can't train so I try to make a 4 days workout schedule and train more whenever I can or want.
So to have it correct it would be PPXPPXX
But possible is also
Also with that split I have more variation.
First mostly machines in the A and then mostly free weights in the B
>So how to fix it then?
How the fuck is anyone here supposed to know? "my knee hurts :(" is not enough information to do anything but call you a retard.
Go on youtube and type in your symptoms, narrow it down to what might be the cause. Self diagnose as best as you can then watch some physical therapy videos on how to fix whatever the fuck is wrong with you. Use your head and do some research, it's the only way to fix shit like that and you do NOT want to sleep on something like a bad knee for years, letting it get worse when you could be improving it or fixing it entirely.
>1. I hate going to the gym for only legs
Then you are a gay. Leg day is the best, and an absolutely necessity for any of the reasons you would want to lift.
Need good legs to not look fucking retarded
Healthy legs=healthy heart=better bloodflow to brain=overall increased performance in every area of life
Good luck doing anything even remotely athletic with noodle legs. Even standing around for a long period of time is going to fuck you up and translate to back/posture problems without strong legs.
Train your fucking legs and if an injury is stopping you then learn everything you can about that injury and rehabilitation and do everything in your power to fix it so you can train your fucking legs.
Looks good to me, I've been following something very similar for quite some time.
Consider adding Lat Raises to your Push B so you do them twice a week, medial delts like the extra volume. You can also be more efficient and superset a lot of the isolation movements.
Add in sissy squats and maybe change the leg press to a split squat type thing. It'll hurt a bit when your knees start adjusting but soon the pain will extinguish.
Also replace the leg curls with a GHR if you have an appropriate machine in your gym.
Don't really need an entire leg day, just go to failure in the exercises you already have and legs will grow. They're not really hard to grow.
Thinking about doing Weighted pull up on A and more reps without weights on B.
Thanks for suggestions. Isn't sissy squat a knee breaker?
I have GHR machine here, might use it.
You can do that too. What I do is have pull-ups with less weight for more reps on Pull A and have chin-ups with lots of weight for less reps on Pull B. Slightly different movements to hit anything that might be lagging.
>Isn't sissy squat a knee breaker?
As long as you don't go full-on balls to the walls on it, no. It strengthens your tendons like crazy. I can do them for reps and feel good.
I'm talking about the variation you do without a machine, btw. I don't trust the devices.
> I'm talking about the variation you do without a machine
Won't I need at least pic related?
I do them like this (pic)
All you need is something to hold on for balance
OK looks strange might try
ah, the old push, pull, leave. I think you should have at least one leg day even if it is small
I don't get what you were trying to achieve by turning PPL into PP when you're going to have A and B days anyway?
What's the point??
Also what's the point of so many different variants of the same accessory exercises?
Looks to me like a case of fuckarounditis.
1. I hate going to the gym for only legs
2. Now I have machines on A for more weight and free weights on B for stabilizers.
3. I like all the push moves, dip, chest, incline chest, push up, flys, shoulder press... But it's too much to do them on one day
why do you have no freeweight chest exercise?
Dips, push ups and I might swap to dumbbell bench press in the future
Also I want to have less days than before.
And I wasn't doing ppl with A and B
I'd recommend at least one barbell bench movement
What about incline dumbbell press instead the machine.
I forgot that I can't really lay on my back/head at the moment due to backhead bun disturbance. Need to wait till I can make it on the top of the head to clear the backhead for laying down.
Dumbbell is good, probably better than barbell, but you should probably do a barbell chest exercise also. Honestly just replace the machine chest press with incline barbell bench and you're fine. I'm not a fan of incline dumbbell press but if you can do it without problems that's fine. Maybe replace your face pulls on push 2 with cable flys? I don't think you need to do face pulls every workout
Face pulls on push days are low weight only for shoulder health.
Might change chest press, thanks.
What about back, I'm not sure if this is enough or if I should add something like t bar row instead of seated row
I am a huge fan of the t-bar row and you should do it if you enjoy it too. Back day I think 2x vertical pulls and 2x horizontal pulls should be fine. Maybe chuck in a straight-arm cable pulldown. They'll give you shark gill sarratus' too
I will try if I enjoy them.
I do the deep decline push ups for sarratus
Maybe I can replace chest fly with dumbbells fly right away, though. Thanks for suggestions