Tweaking PPL 2.0 to account for my weaknesses

HypertrophyCoach Joe Bennett Forums Training Tweaking PPL 2.0 to account for my weaknesses

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  • #376317
    Marcus Ace-Nasteski
    Participant

    Hey guys,
    Hope you’re well 🙂

    I’m a new member so forgive me if I’ve missed something as I go through this. Before I bought the app (literally yesterday), I had been running a PPL for about 2.5years (also my entire time training). For 18 months of that time, I was in a deficit; 6 months, I was at maintenance (scared of losing shreds); most recent 5ish months, I’ve been on a lean Bulk and I’ve made some great gains.

    However, over my let’s say 30 months of training, I’ve developed some physique imbalances. The main laggards (somewhat in order), are my hamstrings (always had big quads), upper chest (didn’t realise until too late that upper chest was a thing), delts (pretty much all-around, although I’d say the lateral heads are ahead of the front and rear delts), calves (pretty standard), and finally the long-head of my tricep (24 months of only training triceps via rope push downs will do that to you).

    So, my question revolves around the programming of the app. Up to this point, I have made my own programs using Microsoft Excel and the knowledge I have garnered myself along the way, but the main reason I bought the app is because I simply want to eek the most out of my physique as I can (and get as aesthetic as I can). That being said, I want to throw myself fully into your (the expert’s) hands. Yet, I’ve noticed both PPL and PPL 2.0 don’t particularly attend to my weaknesses. I know I can use the Make My Own Program function, but I’m not sure on the optimal movements / sets / reps / periodization for hypertrophy. Hence, my question is how would you (as experts) set up my split to prioritise the body parts I have listed above?

    Have added a photo of my personally made split (Iteration 11/11) to give content to how I’m used to training. Oh, and as an aside, I train every set to failure and often add intensifiers (usually a drop or double drop) to the last movement of each body part.

    Thanks in advance for your help guys – very much looking forward to hearing your thoughts on this!

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    #376556
    BryceBahm
    Participant
    #377491
    Marcus Ace-Nasteski
    Participant

    Hey Bryce, thanks for getting back to me. I understand that I need to prioritise my laggards, and thus train them as hard and as frequently as I can possibly recover from – that’s what I’ve been doing. I also understand where you’re coming from re. specialising in only one or two body parts. I guess my thing is that I’ve only been training for 29 months, and only for 6 months in a surplus (over the other 23 months I was trying to cut down from 94.5kg, eventually getting as low as 78kg and then maintaining for a while).

    Honestly, the reason I bought this app is because I need more than work hard, train smart. I’ve been doing that as much as I can already. I bought the app for the knowledge that Joe demonstrated on his YT and Social Media (and with Terrence) on the most effective movements, and how to prioritise what. So, I’m looking through the PPL 2.0 program, for example, and I can see it’s balanced (as you’ve said). But, I don’t have a balanced physique. After 2 years of ignoring upper chest, I will probably have to prioritise upper chest in my push day for years before things will catch up properly, and I don’t believe I’m at the point yet where I need to train other muscle groups at maintenance to focus on just a couple others.

    So, am I correct in assuming that I won’t be able to get programming from this app that accounts for my weaknesses as I have outlined them?

    #377879
    Joe
    Keymaster
    #378285
    Marcus Ace-Nasteski
    Participant

    Hey Joe! Mate, thank you, you answered my question spot on haha. I agree, just need to prioritise within the workout. So what I’m going to do is start with a Seated Leg Curl on leg days, and an incline press on push days.

    Just two questions to follow (sorry):
    1. Have watched your vids on working upper chest, arm path, imagining biceps squashing against your neck, etc., so I know that you don’t really have a one size fits all for incline movements. However, I have to ask! Is there an incline movement you would recommend for my needs? Also, if in the case where the program I pick doesn’t have an incline movement, would it be ok to just sub one flat press with an incline press, and then that’s done and dusted? Is there something more optimal?
    1.5. Would it be better to add in movements or sub one movement for another? I know it’s person dependent in terms of recovery, how hard you push (no pun intended) etc. but would be good to know which is better in the case that the program I pick has one day without a seated leg or a incline press, etc.
    2. For the additional delt day… Would I take delt movements out of Push and Pull days? And how would I structure this felt day in terms of periodization please? (e.g., would it be P, P, L, Delts, Rest, P, P, L, Delts, Rest, or something else maybe?)
    2.5. once I’ve got some.colour on the above, will probably hit you with a follow-up on what movements to do for Delts haha (if you want to just direct me to programming somewhere else to copy, that would be fine).

    Thanks for your follow-up Joe, it was incredibly helpful. Looking forward to hearing more of your thoughts on the above!

    #379096
    Joe
    Keymaster
    #379097
    Joe
    Keymaster

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    #379482
    Marcus Ace-Nasteski
    Participant

    Thanks Joe! Well answered hahaha

    #379484
    Marcus Ace-Nasteski
    Participant

    I did also give your Cannonball Felt program a look (as well as all the other ones)… I admit, I probably should’ve done that first because they are literally structured how I would need them to be and how you’ve said above (PPL with an extra day attached). Still, you’ve been really helpful so thank you!

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