this post was submitted on 03 Jun 2025
6 points (100.0% liked)

Weightroom

256 readers
6 users here now

Welcome to Weightroom

Weightroom is a community for barbell and dumbbell strength and hypertrophy training, including powerlifting, beginner routines, conditioning and serious gym progress.

Start Here: TheFitness.Wiki

The best beginner-friendly resource, curated from /r/Fitness and /r/Weightroom.

Recommended reading:

Muscle building 101
Weight loss 101
Routines

Recommended apps:

Boostcamp
Hevy

Weekly Threads:

Weekly training logs - Monday
Weekend questions - Friday

Rules:

Be respectful. Everyone starts somewhere

For general fitness check out !fitness@lemmy.world

founded 1 month ago
MODERATORS
shittydwarf@sh.itjust.works
6
Beginner (5 Months in) is this too much? (sh.itjust.works)
submitted 4 days ago* (last edited 4 days ago) by Grogon@sh.itjust.works to c/Weightroom@sh.itjust.works
3 comments fedilink hide all child comments
 

Hey! I am currently doing a Upper Lower Cardio PPL routine. I was doing PPLPPL but just couldn't add Cardio somehow without being fatigued.

My structure of Upper day is:

  1. Back (Pull Ups // Lat Pulldown)
  2. Chest (Flatbench Dumbbell Press)
  3. Back (T Bar // Seated Row)
  4. Chest/ Shoulder (Incline Bench Barbell // Seated Dumbbell press or Standing Barbell Press)
  5. Biceps (EZ Bar Curl // Cable Curls)
  6. Triceps (EZ Bar Skull Crushers // Overhead Triceps Extensions Rope)

Those are my current upper body exercises.

For Push day I do basically all exercises above (Chest/ Shoulder, Triceps) just the 2. exercise option) So instead of EZ Bar Skull Crushers (if I did them monday) I'd do Overhead Triceps Extensions on Thursday. If I did Cable Curls on Monday I'd do EZ Bar Curls on Friday (Pull)

Is okay for beginner?

Legs I do the same everytime I go:

  1. RDLs or Squats
  2. If I do RDLs I do Bulgarien Splitsquats, if I do Squats I do Leg Extension Machine instead
  3. Leg Curls
  4. Calf Raises (Smithmachien)

Can't do Deadlifts cause I don't know proper form. I thinking about removing Squats and RDLs to but then I just suck on leg day cause I am not sure if form is good enough.

you are viewing a single comment's thread
view the rest of the comments
[–] shittydwarf@sh.itjust.works 2 points 4 days ago (1 children)

Your list of exercises seems fine, and PPLUL seems like a good way to organize your split. Are you following an established routine as far as sets/reps/progression?

If you're doing RDLs then you already know how to do deadlifts. Do an RDL as normal, but bring it all the way down to touch the floor. Bring it back up, repeat, boom deadlifts. The form should look familiar.

Not sure how to help you with your friend, someone chirping at me while I worked out would kill me on the inside

[–] Grogon@sh.itjust.works 2 points 4 days ago* (last edited 4 days ago) (1 children)

Yeah kind of.

I go for strength on my Upper and Lower day, so about 5-8 reps but to keep tracking simple I am currently just aiming for 3 Sets and not changing around to 4 for some.

And on my PPL days I choose the weight to aim for minimum of 10 and maximum of 12. If I ever reach 12 or miss judge the first set and suddenly find myself doing more than 12 I go for 2-3 RIR with the set and increase weight for the next set.

So basically the first two workouts (Upper Lower) 3 Sets 5-8 Reps and the other PPL workouts I do 3 Sets of 10-12. I increase weight or add a set the next time if I get all 3 Sets with the maximum Rep target. So 3x8 = I increase weight next time a bit and go back to 3x5-6 or I add another set and see how it feels.

Yeah will practise the DL but you are right it is the same movement though. Just scared if I do it slitely wrong it will break my back lol.

Currently playing around though and seeing what happens if I do different things. Like instead of increasing weight, adding a set or something I do the reps slower or decrease rest time between sets or try a super set with another muscle.

Last week I did dumbbell benchpresses but instead of 3x10-12 I did 1x12, rest for 45 seconds and used the same weight to see how many reps I get. Rested another 2 minutes after that and repeated. So it was kind of like 2 Sets in a row 3x. First Set 12 Reps, Rest 45 seconds, did as many reps as possible (think it was 8 reps then). Rest 2 minutes. Second Set lower weight, 12 reps, rest another 45 seconds and went for another try on how many and the same with the 3. Set

[–] shittydwarf@sh.itjust.works 2 points 4 days ago

Start low on the deadlift, add weight slowly, and build up tons of practice, you should never feel in danger. Or stick with RDLs, they're fantastic.

As for your sets / reps etc you would be well served by following something established like Metalicdpa's PPL program which will remove some of the guess work.

Or if your system is working for you stick with that. Many roads lead to Rome