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  1. #1
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    Default Advice on the volume of my P/P/L twice a week routine.

    Hi im just wondering if this routine is sufficient for hypertrophy? Or should i add more volume?

    Pull:
    A1. Chin ups 3-failure
    A2. Deadlift 3x10
    A3. Db row 3x10
    A4. Bb wide grip curl 3x10
    A5. Face pulls 3x12
    ************************

    Push: .
    Seated dumbell press 3x10
    Db Bench press 3x10
    A. Incline /b. decline press 3x10
    Side raises 3x10
    Oh triceps 3x10

    ************************

    Legs:
    Squats 3x10
    Rdl 3x10
    Leg extensions 3x10
    Leg curls 3x10
    calves 4x12

    *************************
    Thanks!

  2. #2
    Moderator EKnight's Avatar
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    Default

    Why are deads on pull day? They're a hip and knee movement- belong on leg day. I'd replace with about 75-100 band pull aparts.
    Donít chase the 1%, there is no magic training routine or diet thatís going to provide any measurable results over the basic principles for getting huge and strong: Train heavy, eat and sleep more.

  3. #3
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    Default

    as it works the posterior chain which would include the back? I was thinking of changing it to rack pulls as i have romanian deadlift on leg day, what do you think?

  4. #4
    Moderator EKnight's Avatar
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    When I think of "pull day," I think of movements that retract the scapula, and externally rotate, horizontally adduct, and extend the shoulder. Squats work the posterior chain as well, but they're not on Pull day. Any form of deads, when done correctly, are initiated by extension of the hips and knees. There is minimal upper back "pulling."
    Donít chase the 1%, there is no magic training routine or diet thatís going to provide any measurable results over the basic principles for getting huge and strong: Train heavy, eat and sleep more.

  5. #5
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    Default

    Thanks man! What would you recommend instead ? Barbell rows? Rack pulls? And is my volume ok? I already have face pulls

  6. #6
    Moderator EKnight's Avatar
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    Quote Originally Posted by EKnight View Post
    Why are deads on pull day? They're a hip and knee movement- belong on leg day. I'd replace with about 75-100 band pull aparts.
    Miss this?
    Donít chase the 1%, there is no magic training routine or diet thatís going to provide any measurable results over the basic principles for getting huge and strong: Train heavy, eat and sleep more.

  7. #7
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    I didnt know if you were being serious or not......

  8. #8
    Moderator EKnight's Avatar
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    Why wouldn’t I be?
    Donít chase the 1%, there is no magic training routine or diet thatís going to provide any measurable results over the basic principles for getting huge and strong: Train heavy, eat and sleep more.

 

 

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