Modified PPL Works Wonders

[Frogger69]

I'm curious as to if anybody else has tried this. I trained on PPL for the past 5 years or so, and, as expected, have lagging arms.

In an attempt to remedy this, I have switched the triceps and bicep days in my split. In other words, I'm training push with biceps, and pull with triceps.

It seems to offset the fatigue I would normally get during a typical PPL split, and let me train my compound movements without my arms being the limiting factor. Loving it so far.
Thoughts/input?

 

[cousinmuscles]

I did PPL well over a decade ago and had that issue. The first exercise in that split gives the best rewards, and for each forthcoming exercise the fatigue makes gauging progress and getting proper exhaustion harder and harder. One split to solve this is, for upper body days, a horizontal day and a vertical day.

Horizontal: DB/BB bench variation, DB/BB row variation, plus whatever extra needed, biceps would fit more here

Vertical: DB/BB press, pullups, plus whatever more is needed, triceps would fit more here

You get a little overlap since it is compound exercises, however you train each muscle/movement fresh, and can gauge progress precisely regardless of the order of the exercise and you can get maximum exertion also regardless of when in the training session it is done.

 

[BALLISTIC]

If you're dead set on PPL, have you tried an alternative such as PPL-R-UL?

 

[Mac11wildcat]

The nice thing about PPLs is they’re infinitely customizable.

I always run some variation.

Right now (addressing some needs on arms)

Legs + Arms
Upper
Off
Legs+Arms
Push
Pull+Arms
Off

 

[Frogger69]

If your dead set on PPL, have you tried an alternative such as PPL-R-UL?

I've tried UL but I burn out pretty quick while training, feel like it's a lot of exertion in one workout. Might give it another shot with reduced volume when this split starts to feel stale.

 

[hellerhiwater]

UL rest PPL, or the reverse worked well for me.

the best growth ive ever had came on a repeating 5 day bro split (chest/tri, back/bi, shoulders/abs, legs, rest, repeat). granted that was the first ouple years of my lifting, alongside the end of puberty, but still.

currently on a modified bro 8 day split. everything but legs is hit twice every 8 days instead of every 7, with 2 rest days. its been really awesome. the one im using is cbum's generation iron split. well, that was the skeleton, i modified it for my own needs obviously.

sorry, this got away from me. hope theres something useful here

 

[adrenalytic]

Biceps recover stupid fast. They can be trained almost every day if you're enhanced. Not that you need to. Over 20 sets a week on any muscle is overkill imo. I do 6 sets 3 times a week. Just do some curl variation on every upper body day. Switch up the exercises so you're hitting different angles. My favorites are machine preacher, hammer curls, spider curls, lying or incline DB curls and reverse grip curl.

My routine isn't exactly PPL as it depends on what muscle I'm growing for that meso cycle but it's pretty close but instead is PLP rest LU rest. That way I can program biceps and pecs every other day and always hitting them 3 times a week. I consider those body parts the focal points of any physique (shoulders just naturally grow with chest exercises).

 

[Gonz0]

I've tried UL but I burn out pretty quick while training, feel like it's a lot of exertion in one workout. Might give it another shot with reduced volume when this split starts to feel stale.

I’m also working on bringing up my arms and I’m currently running ppl rest u/l rest/repeat. I basically treat the upper day like an arm day with 1-2 back and chest movements. Throw in some side and rear delts on the lower day, so far I really like it.

 

[bob357sig]

I'm curious as to if anybody else has tried this. I trained on PPL for the past 5 years or so, and, as expected, have lagging arms.

In an attempt to remedy this, I have switched the triceps and bicep days in my split. In other words, I'm training push with biceps, and pull with triceps.

It seems to offset the fatigue I would normally get during a typical PPL split, and let me train my compound movements without my arms being the limiting factor. Loving it so far.
Thoughts/input?

Not only will you see arm progress but also body mass improvements too. By switching to biceps with chest and triceps with back you are eliminating the weak link ( arms) from those main muscle groups. I switched to this about 2 years ago and never looked back.