Is A-B required for PPL?

[learningasigo]

@bobwhite You dont think runners suffer from overuse?

 

[gr3mlin]

@bobwhite Yeah, gonna depend on the individual for sure.

 

[helen2002]

@revbillw I experimented with this for a while, I also searched the internet for experiences and didn't find much other than preferences.

I can conclude after trying both for almost 6 months each I have made far more progress on just repeating the A workout, and if I think I'm stalling only then will I swap the exercise. My progress was definitely slower rotating Push A then Push B etc.

 

[shawndude]

@helen2002 This is exactly what Mike Israetel recommends. I actually just listened to the video where he discussed this yesterday afternoon.

 

[tooticki84]

@shawndude can you please tell me the name of this video?

 

[shawndude]

@tooticki84

 

[bobwhite]

@revbillw One of my favorite programs is a single day you run 3 times a week. Like the exact exercises, same reps, number of sets, everything. It’s an awesome program and proved to me that variety is not needed to make huge progress. If anything consistency and specificity can provide huge benefits.

So no I don’t think an A-B is required.

 

[clynn82683]

@bobwhite This is how I started lifting and made my initial gains in high school. This old school program I ran 3x/week for like 4 years with my dad. Worked perfectly and I progressed while learning all the basics before branching out into more advanced stuff. I still go back to it from time to time when I have stretches where I can’t work out as frequently. Underrated stuff for sure

 

[revbillw]

@bobwhite Do you mean same day 3x in a row? ChestChestChest, BackBackBack, LegsLegsLegs repeat?

 

[bobwhite]

@revbillw No. It was a full body program that you ran 3 times a week.

So shoulder, chest, back, legs, calves done. Then 2 days later you do the exact same thing but with more weight or more reps depending on the lift.

 

[revbillw]

@bobwhite Ah gotcha. I wonder if what I thought you meant might be a good way to train. 3 day periods per muscle group. Sounds like a lot but maybe.

 

[bobwhite]

@revbillw No that sounds like a really stupid idea tbh

 

[shawndude]

@revbillw Not trying to be a dick, but that's probably about the worst way you could train. Please don't try that.

You'd be killing a muscle without giving it a chance to recover. Then you'd go probably two weeks without training it (assuming you cycle through other muscles in the meantime) so you are on the verge of becoming detrained.

Generally speaking, you want to hit each muscle 2-3 times per week. If your program is "perfect" you would do just the right amount of volume in a workout so that you recover just when it's time to hit those muscles again. Some advanced trainees use a "full body" 6 days a week split-- they won't actually hit every muscle every day, but each day they'll hit anything that has recovered. But I've never taken it that far. Upper/lower 4 days per week, PPL 6 days, Arnold split 6 days a week, and occasionally full body (big compound movements) 3 days per week are what I've stuck to.

 

[livingme7]

@revbillw No one needs 6x per week training, especially not beginners. Do it if you love the gym but if you prefer gains go down to 3-4 days.

 

[revbillw]

@livingme7 4-5x and off wasn't my style for very long. I would sit there wanting to be lifting those other 2 days

 

[livingme7]

@revbillw

wanting to be lifting those other 2 days

I know that feel, after some years it dissipates. Enjoy the gym, when it gets stale you can always tune it down.

 

[kglahoda]

@livingme7 It doesnt change anything, you still train each muscle group 2x/week

 

[livingme7]

@kglahoda

It doesnt change anything

Except for gains.

 

[paintertim60]

@livingme7 You're downvoted but you're right. PPL is more effective for people that can recover quickly (roiders), since many of the workouts overlap between push and pull. I didn't start growing until I did a 4 day split and upped my protein a bit.

 

[gladventist]

@revbillw probably fine as a beginner but you will naturally want to change things up as your progress