On PPL. Or PLPH, whatever. in Whey and Sonic Screwdrivers.

This Pull/Legs/Push/Heart/repeat routine that I’ve designed for myself may be just the right balance. :: fistpump :: There’s a day between when I use the shoulder joint, and a day between when I utilize my legs. That’s smart a microcycle in terms of joint and muscle recovery. Pushing and pulling movements tend to be antagonists, but there’s some nuances in terms of crossover, especially in the shoulder girdle. Doing push and pull workouts on non-consecutive days ensures proper recovery for the shoulder joint and girdle.

I love Lower/Upper/Cardio/repeat routines, but I always burn out after five or six weeks. Sometimes I can preemptively execute a deload week, but I’m stubborn and HATE taking extended rest. On upper days, I’d have to crank four heavy compound movements for almost the entire hour. (bench/row/press/chins) It’s totally doable but exhausting. And I hate to say it, but I’m an ectomorph at heart and having the leg days so close together probably contributes to my burn-out. Oh, my squatz and deadz will improve on an upper/lower, but that cumulative fatigue catches up with you when you least expect it.

With (full) rest days tossed in whenever, I hope this is a viable strategy long-term. It’s so nice refreshing to focus on only one or two movements, and just FEEL rested. (With appropriate accessory exercises, of course. Gotta get past my pretention of avoiding isolation exercises.)

(As an aside, brosplits do NOT call to me, because once-a-week frequency requires too high of a volume per workout, and my body just can’t handle that. When I hit a movement, I hit it. I don’t need multiple exercises for a single movement pattern. If you need three different variations of curls per workout, you didn’t hit your first curl movement hard enough. And if you really want more volume, just toss in a back-off set or two. Says the amateur. : D Eh, I guess I underestimate my knowledge because I’ve never looked like I lift.)

(Also, I’ve taken to say Heart Day rather than Cardio Day, because it reminds me that the goal is to train the heart, not “burn calories”. Most important muscle in the body!)