Hey,

I just finished the 12 week PPL program and really liked the schedule of month 3 where you do PPLPPL. Would you recommend continuing with this schedule for a full year? Would you do a deload week after every 4 weeks of working out or every 3 months? Also, should I switch up the exercises every month?

Thanks

Nick,

PPL or any Push/Pull full body workouts are great for building muscle and burning fat. If your goal isn't focused purely on gaining strength, then I would continue using this routine. I did 28 years of traditional muscle splits - everything from 3-on-1-offs to 4-5 days a week. 5 years ago, I switched to 4-day a week Push/Pull routines and these have worked fantastic for me - especially now at my age.

John

Thanks for the reply John,

So if I understand correctly, I should continue with PPLPPL (6days a week) untill I plateau and have burnt all fat, then switch to a 5 days split in order to focus harder on each specific muscle?

Yes and no. It really comes down to the old adage "If it ain't broke, don't fix it" meaning if a PPL routine is continuing to work no need to change. The body adapts to all stress it encounters. The speed of this adaptation depends on age, sex, genetics, frequency and types of workouts, amount, and intensity.

In the case of fat burning, you need to remember that low bodyfat (less than 10%) is not healthy and most human bodies do not want to go this low. Some people are naturally very lean due to genetics but they are the exception not the norm. Very low body fat decreases all your hormones, stresses your metabolism, and potentially increases Cortisol levels. Therefore, your body tries to maintain a "state of comfort" where it will allow body fat to lower to a certain point easily and then will fight against any further decreases. What this optimal level is and how fast you can get there is dependent on your genetics.

I only mention this as you suggested using fat burning as a metric to determine if you should change routines. If your nutrition is consistently good and your training is effective, body fat levels are not a good measuring stick to use to decide to change a workout routine. Muscle size and strength levels, recovery speeds, and energy levels are a better gauge. Body fat will stay low if you are eating and training properly and consistently. The calorie manipulation and macronutrient manipulations needed to get into show shape - <10% body fat - is best reserved for this purpose e.g. preparing for a physique or bodybuilding contest in my opinion. In this case, body fat levels are a better gauge of your progress.

John

Thanks for taking the time to write such an elaborate answer. There is a lot of info out there and it is really confusing as an intermediate lifter. Your 32 years of experience speak for themselves and I will remember your advices.

Nicolas