Hello there!
It has been a long time since I last posted on the sub. I am very grateful for everything this forum has taught me. Anyway; I have been hitting the gym every 3rd day following Wendler's program; I hae to say, I have gained a lot of strength, I could barely lift at the beginning of the year (160 lbs was my starting point on Bench press), and now I can with no effort push past 230 lbs on bench press, a little more than my bodyweight, so I am thankful.
However, I would like to take a small break from barbells (mostly because since in my dayjob I am standing all the time I want to let my spine relax a little more); I can only train like 3 to 4 days per week tops, and some days I might even go to the gym with no sleep behind me (I am a surgical resident).
What version of the PPL routine do you guys recommend? My goal is no longer to gain raw strength, but rather gain volume, for aesthetics mostly. My base conditioning is rather good
Thanks :)
Vermillion-Rx Admin 2w ago
I'm unfamiliar with the program you're mentioning, but you can use dumbbells. I'd say about 60-75% of your barbell lift
They're actually good for working your stabilizer muscles.
I usually do my full barbell sets and then do 8-12 reps of whatever weight I can manage in that range
But you could probably do that regardless
FrancoAP 2w ago
Thanks man! Appreciate your response
Vermillion-Rx Admin 2w ago
No problem,
Also I'll remove your flair
SeasonedRP 2 2w ago
I had a phase where I focused on boxing and dialed back weight training. I still did the latter but kept it at a light maintenance level.
The training was a lot of high intensity cardio, such as jumping rope, done in 3 minute rounds with 30 seconds.of rest, plus pushups, sit ups, pull ups, and some long runs. It will definitely get you in shape, and you can always hit the weights hard again when life allows.
FrancoAP 1w ago
Thanks man
GeorgeIII 1 2w ago
I second this. For most men, body weight exercises and a strong diet will have you looking lean and shredded.
It’s often better for “functional fitness” purposes than lifting a massive amount on the bench or squat rack. And again, you will look very good.
FrancoAP 1w ago
Thanks man
No-Stress-Cat 2 2w ago
Calisthenics. Can do it anywhere, anytime, in short snippets or long workouts. A lot of people focus on chest, and abs, and back, and arms, and legs, but they often forget about the little muscles in between. Adding calisthenics to your routine can fill in the cracks that often get overlooked when one is focusing on bulking up.
FrancoAP 1w ago
Thank you man! Appreciate your response