Training bodyparts twice per week

[benfrankparkway]

I have been using PPL for years, I like training with low volume 12-15 total sets per workout. However even though my muscles feel recovered to hit same body part every 3 to 4 days, I notice my tendons don't keep up. Consistently getting tendonitis or tennis elbow, same with knees. I noticed with 1 body part a week bro/split. I feel stronger and tendons can keep up, however I feel flat during the week. Has anyone noticed muscle recovers faster than tendons/ligaments training body parts more frequent?

 

[buck]

It is well established from my reading that muscles recover faster as they have far more blood flow to them to bring in nutrition. Not having inflammation in a muscle can look/feel flat. I do splits/reps/sets that fit my recovery ability. Not how i feel.

 

[newguy2]

I have been using PPL for years, I like training with low volume 12-15 total sets per workout. However even though my muscles feel recovered to hit same body part every 3 to 4 days, I notice my tendons don't keep up. Consistently getting tendonitis or tennis elbow, same with knees. I noticed with 1 body part a week bro/split. I feel stronger and tendons can keep up, however I feel flat during the week. Has anyone noticed muscle recovers faster than tendons/ligaments training body parts more frequent?

I think usually when hitting body parts twice a week you would split the volume up. So if you hit 10 sets of chest a week. You would do 5-6 twice a week instead. The idea being the more frequent stimulus being better for hypertrophy than doing it all in one day. This should help tendons and ligaments.

 

[benfrankparkway]

I think usually when hitting body parts twice a week you would split the volume up. So if you hit 10 sets of chest a week. You would do 5-6 twice a week instead. The idea being the more frequent stimulus being better for hypertrophy than doing it all in one day. This should help tendons and ligaments.

Right but my volume is already low. Most PPL plans call for daily 18-21 sets. I am doing 12-15 sets daily. Feels like i just cant keep up, I want to train 5-6 days per week, but struggling with tendons at 4 day a week PPL

 

[newguy2]

Right but my volume is already low. Most PPL plans call for daily 18-21 sets. I am doing 12-15 sets daily. Feels like i just cant keep up, I want to train 5-6 days per week, but struggling with tendons at 4 day a week PPL

Oh I see, I mean you body may very well be telling you it is having enough. You could try something like ULUL. Or full body 4 times. Again hitting everything twice without increasing volume just splitting it up.

 

[Chris808]

For me it only works if I do 3 weeks on then 3weeks just traditional once a muscle per week. Easy to overtrain and as previously commented your tendons hardly can keep up.

 

[Tdeck81]

It’s easy to over complicate things, so I try to keep my training simple. I still do the typical bro split because Im fortunate to have the time and I’m a higher volume trainer. I also love working out and don’t see it as a chore.

Monday Chest..then few high rep shoulder

Tuesday Back…then a few high rep bi/tris

Wednesday Legs

Thursday Shoulders..a few high rep chest

Friday Arms..a few high rep back

Saturday..miscellaneous trouble areas

I do a little cardio after every training session and incorporate a lot of pyramid sets in my training and play with rep cadence to switch it up.

100 different people will tell you a hundred different things. Find what works for you and your lifestyle. Be consistent and adjust as needed.

 

[BenjaMinMax]

Tendons generally have a more limited blood supply than muscles so muscles adapt faster. My advice is to take a deload week, then come back and keep using moderate weights until your tendons adapt and you feel confident. Play with intensity a little, and make sure you’re doing everything for recovery (sleep/nutrition)

 

[dinfar1337]

i run from 8 sets weekly to 18

over the course of 10 weeks then take a deload week.

you are gonna get injured regardless as a bodybuilder on AAS.

over the course of 5 years on AAS ive only been injured 2 times for longer than a week. and this is my 2nd time on 5th year.

ive ran 3 years of ppl and 2 years of experimenting . ppl seems vastly superior to anything else for me.

i am also not 40+ year old so you can take what i say with a grain of salt

 

[Eddie.]

I'm doing a PPL 5 sessions a week, 2 push 2 pull 1 legs. I was doing a cycling PPL but when it was 2 legs in a week it threw me off and i changed it. Maybe go back again though now I'm going in off season and food is gonna be higher. I've done upper lower for couple years too.

Generally i don't think I'll ever go back to once a week, i prefer moderate frequency (2 per week) moderate to high volume and 2-3 RIR intensity. If i go nuts on intensity my joints are screaming so i avoid going to failure.

 

[Bandern]

I loved doing ppl and pplul. Made great natty gains on them. Only issue is I wind up spending 2+ hours in the gym and I workout in the evening so it can cut into my sleep if I’m there too long.

I’ve only run a bro split while enhanced and I’d like to see if there’s a difference gains-wise so I’ll probably bite the bullet and try it again in the future.

 

[SwolieGuacamole]

Throw a little deca in and see how you do (50-75mg/wk)

I train PPL (1 day strength/1 day hypotrophy) and it’s always given me the most size.

Other things will play a factor though.

 

[birdland]

I personally think a bro split is best or something like dc training. The 2 most popular 2x a week splits are very flawed. Ulul is marathon sessions or has to be low volume. Ppl2x is a horrible idea with only 1 rest day.

 

[BabaJagga]

im doin PPL R PP R, dorian high intensity style. 6-7 all out sets for chest per week, 10-12 for back, 4 for bicep, 6-7 for tricep. sometimes bit less. i count only sets that are to all out failure. before that i have ussually 2 warmup sets wirh 50-75/80% intensity. someone would call that second warm up set "working set"..

with legs its bit more volume, i try to wxhaust them as much as possible but cant go to true failure with squats or simillar. so bit more volume and more excercises

as for elbows, tendons etc, i take deload week every 10-12 weeks, depends on how im feeling. i take week off gym completly and everytime i came back stronger and well rested. and my joints are fucked up pretty badly from illness...

 

[BigDadd7]

I'm doing a PPL 5 sessions a week, 2 push 2 pull 1 legs. I was doing a cycling PPL but when it was 2 legs in a week it threw me off and i changed it. Maybe go back again though now I'm going in off season and food is gonna be higher. I've done upper lower for couple years too.

Generally i don't think I'll ever go back to once a week, i prefer moderate frequency (2 per week) moderate to high volume and 2-3 RIR intensity. If i go nuts on intensity my joints are screaming so i avoid going to failure.

This is pretty much what I do. If I feel joint/ligament/tendon pain on a particular push day, I skip or modify the next session

Monday push A
Tuesday push B
Wednesday off
Thursday push A
Friday push B
Saturday legs
Sunday off

Of course, shit happens and I have to modify the schedule to accommodate life on occasion.

 

[Bestganja]

Tendons generally have a more limited blood supply than muscles so muscles adapt faster. My advice is to take a deload week, then come back and keep using moderate weights until your tendons adapt and you feel confident. Play with intensity a little, and make sure you’re doing everything for recovery (sleep/nutrition)

This. For most enhanced guys it's usually the tendons that can't keep up.