I'm putting together a new PPL workout for myself and I'm not sure if using many of the same Exercises from my current Workout is OK or if I should change them up. I know you need to at least Deload.

One reason I have this question is that I watched the Videos of The Only Excercises You Ever Need such as "CHEST: The ONLY TWO Exercises You Need For GROWTH! | UPPER & LOWER!" Can I really just stick to those exercises for Chest?

If there is a Video that discusses the correct Answer to this, please provide the Link.

Also, one technique I have used in the past was to do Heavy Weights for a period of time and then do Higher Reps with Lighter Weights, alternating between the two. Is that a good approach?

Once you stop making gains change it up some. Example IF your compound chest was flat bench and then later you did DB incline press for supplment lifts, maybe change you compound to Incline BB and then flat DB. But in the end there is just a big hand ful of lifts you can only do. But simple changes can help muscle growth and being bored with the same lifts.

@Poorman65 I agree with @Zeke_BE! Change it up when you need to. As long as you are progressing and seeing improvement with what you're doing, you don't need to change it. But yes, take a deload week every 8-12 weeks.

If you get tired of doing a movement, you can also change it, because if you aren't enjoying it, it probably makes it harder to progress. The other thing you can do is stick with barbell pressing for a while, and then go to dumbbells and vice-versa.

And yes, doing periods of high weight and lower weight training can be good, although a better option (if you are training everything twice a week) might be to have one day where you go heavy, and one day where you go for more volume.

Thanks for the responses. That all makes sense now.

As far as training twice a week, I am struggling to figure out a proper split for myself. With my schedule I tend to struggle to get three days in due to working two jobs and having my kids 3-4 days a week. I'm not sure I would be very consistent if I tried to do more days.

What I have been doing since I got myself back into gear in February was to have a 3-day PPL where I would just skip the Legs if I couldn't work out three times. ... Sometimes I will throw in a quick Bicep, Tricep & Chest workout on an additional evening just to Pump myself up before going out at night.

So far what has happened is that I have dropped from around 30% body fat down to 19.5% when I did a hydrostatic check in June. My muscles have tone up but not a lot of gains. This is surely due to not eating enough food. Now that I've started eating a cleaner diet I just don't get enough calories in unless I force myself to eat when I don't feel hungry.

I just added my stats and story to my Profile if that helps with any suggestions.

Dont skip legs! If you can only do 2-3 days the most you are better off doing full body! Pick a major compound movment for each muscle group and you will get some great gains

Example

Day 1-

-squat

-Incline Bench press

-Pull ups

-overhead press

-dips

Abs

calf

Day2

-Deadlifts maybe add lunges

-Flat bench press

-Some type of Row

-shoulder fly

-chin up

-skull crusher

-abs

If you can add a 3rd day even better. Give yourself rest inbetween work out days

The reason I don't worry much about legs is because I don't want them to get Bigger really. I really want them to be toned. I like the ideas you have. Maybe I will work out a two-day Full Body and then if I get in any more workouts it will just be a bonus.

Even if you want your legs to be 'toned', not bigger, you should still train them to maintain their size. It's just that when you're training them, you wouldn't be training to anywhere failure.. just enough to get a pump really, enough to have them doing some work.

I think sticking to the 2 workouts a week that you KNOW you will do is a great idea. Then if you get to the gym for another workout or two, they can be extra workouts where you work on weak points, areas you want to bring up more.

And the reason you won't have seen gains while dropping body fat is yes, because you were in a deficit. It makes sense because you're not a total newbie (or at least it doesn't sound like you are?). If you want to start gaining muscle again, and get into a surplus, chances are your body fat won't keep dropping. So it's just a choice of one or the other.