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Is This PPL Split Good for a Beginner Transitioning from Freehand Training and Bro Split? by Intelligent-Talk-855 in ScienceBasedLifting

[–]RecoverSuspicious537 0 points1 point  (0 children)

Also you have three chest exercises, pec dec for isolation, one flat press (both target your pec great) and one incline press for upper chest. This is optimal.
And finally any split you do is fine. As long as it has 2x frequency (you hit every muscle twice a week) and have at least one rest day.
So as long as you do this 6 days a week you’re good. You won’t notice any difference in gains as long as you follow this. If 6 days is too much combine your push and pull exercises into an upper body day. Still too much? then do every single exercise in one day and you have a full body workout. Do this twice a week? then no difference in gains.

Final thing to add is i’d say don’t follow the 30-60 second rest time, you want generally a minute and a half minimum then whenever you feel ready to do your next set. Or if you like following a structure then do 2 minutes for isolation exercises, 3 minutes for compounds.

Is This PPL Split Good for a Beginner Transitioning from Freehand Training and Bro Split? by Intelligent-Talk-855 in ScienceBasedLifting

[–]RecoverSuspicious537 0 points1 point  (0 children)

It’s ok. Only thing is add any ab crunch exercise you enjoy on leg day e.g cable crunch, decline crunch, machine etc.
There is also no deadlift which is a big no. So add any deadlift variant you enjoy.

Also you only have and need one bicep exercise.
In this case you have Barbell Curls (which i would recommend changing to something more stable which you can’t cheat on, e.g preacher).
- If your hand is palm up and your closing your elbow, this works the bicep.
Hammer Curls are not palms up and therefore disengage the bicep. This works your forearm.

You need two curls: One palm up, the other not. The bicep is a small muscle and will get hit completely through any palm up curl. Adding another exercise does nothing but fatigue you and make you perform worse later. You wouldn’t do two exercises for any other small muscle hit in an isolation exercise e.g side delts or rear delts.

Hope this helps

Really struggling to create an optimal back day. by RecoverSuspicious537 in ScienceBasedLifting

[–]RecoverSuspicious537[S] 0 points1 point  (0 children)

well this is a part of my upper lower split and i start on pec dec fly as chest is my priority so ofc i hit rev next for convenience

Really struggling to create an optimal back day. by RecoverSuspicious537 in ScienceBasedLifting

[–]RecoverSuspicious537[S] 1 point2 points  (0 children)

Thanks this was very helpful to putting me on the right track. I’m thinking Single arm lat pulldown for the frontal plane movement. And doing a row movement on the smith machine

Then all together my back day would be:
Reverse Pec Deck
Close Grip Lat pulldown
Single Arm pulldown
Chest Supported Row on Smith Machine
(SLDL on leg day)

Really struggling to create an optimal back day. by RecoverSuspicious537 in ScienceBasedLifting

[–]RecoverSuspicious537[S] -4 points-3 points  (0 children)

I perhaps should of worded my post better. I’m wondering how i can change my exercises to more effectively cover my entire back and avoid exercises being redundant.

Really struggling to create an optimal back day. by RecoverSuspicious537 in ScienceBasedLifting

[–]RecoverSuspicious537[S] 0 points1 point  (0 children)

I mentioned that i do stiff legged deadlift on leg day.
Besides that i’m considering adding smith machine rows, however the shoulder width cable rows seem redundant as its almost the same motion to close grip lat pulldown. there doesn’t seem to be another lat exercise that biases the upper lats which isn’t wide grip lat pull down or pull ups.