[Ryan Irwin]

Hi kuba

With PPL do you just have one session for each or do you do for example push A and then push B?

[Ryan Irwin]

Hi mate. I have tried both and am currently running the 2 sessions of each at the moment. I’m dealing with an injury that means I cannot hinge with loads big enough to progress so I no longer need 3 x U/L.

I did U/L/R x 3 for a year and saw mad progress on my weak points (arms, glutes and quads).

Reason I did x 3 was because I preferred to leave a gap between Lower 2 (SLDLs) and Lower 1 (hack). Lower 3 would be a ‘tickle a bit of everything + arms’ day.

Now I’m doing x 2. On Lower 1 I do a quad bias day, Lower 2 is hams and glutes bias. My only compounds are leg press and a hyper+hip thrust so x 3 is not needed.

Bear in mind the above is specific to me, and my upper volume is levelled out.

Hi mate that’s actually really helpful, I’m also dealing with an injury that also prevents heavy hip hinge movements

[Ryan Irwin]

Hi folks thanks for the replies.

I am relatively experienced in training in general but my focus has changed in recent months from rugby/athletics to bodybuilding. Made some good strength gains but never really focussed on size.

[Ryan Irwin]

Thanks for the replies guys, much appreciated!

[Ryan Irwin]

Much appreciated!

[Ryan Irwin]

Currently do full body eod and rotate through

Chest supported row
One arm db row
Seated machine row
Neutral grip cable row

Thanks guys

[Ryan Irwin]

Hi Ryan, you can always find slight variations of the same movement so for instance flat chest press could be performed with a barbell, dumbells, smith machine, machine press.. that’s 4 variations without even adding any incline or decline changes to the movement. So if you think about your other exercises you can definitely find variations of movements fairly easily.

Thank you!