Thanks Paul for today’s article. The PPL split is what I always find myself coming back to, no matter what other splits or programs I try.
I don’t run it now because my goals aren’t mass related anymore, but PPL was ALWAYS the setup from which I built the most muscle. Running it 4-5 days a week and rotating through always gave me the best results.
Glad you guys liked it!
Came to your list of forums to post my thanks for that article as well. It is always a good day when you go to the main page at 8am EST and see that you authored the daily article.
Shoulder training for me is mostly band pulls-aparts from various angles and face pulls, for the sides and rear delts. Since my bench is a little shoulder biased, I don’t do dedicated front delt work.
Is this type of delt work, especially the rear delts, a natural part of push day? I feel there is a case for rear delts being part of pull day. What are your thoughts please?
I actually use it as an option for powerlifting programming and it works well. I will train 6 days a week for 3 weeks and then 4 days a week for 3 weeks. Something like this:
Incline or overhead
Closegrip or dip
Squat or box squat
Sumo DL or Conventional (usually for form)
Front squat or split squat
High pull or carry
T-bar or Dumbell row
Chin up or pull up
(rotate the order on these)
So I get hit everything 2x/week for 3 weeks on 6 WO/week and then may cut back to 4 WOs a week for 3 weeks. A nice advantage is that you can go 3-4-5 or 6 days a week and you end up finishing that number of full rotations on a 3 week block-example, on 4 days per week you complete 4 full rotations in 3 weeks, on 5/week you complete 5 full rotations in 3 weeks etc.
I do rear delts on back day.