Rather than devote an entire workout to your lower body, you do a little bit of leg work every time you train. Thank you! Most training splits are designed based on the individuals ability […] I've personally been running PPL, four days a week for the better part of the last year and a half and seeing good results. The pros and cons of push, pull, legs. Question. I'm into mens physique so these areas are really important to me. It's always given me the best, most proportionate physique. I'm personally not a fan of the Arnold split for a few reasons. Example link to Arnold split? Metallicdpas PPL Linear progression based push/pull/legs program. This program is a push-pull legs 6-day split workouts per week. Full body vs upper lower vs ppl- Which is superior for muscle and strength gains?Find out.. My first ever training split was a full body split. A PPL routine works better if you’re training 5-6 days a week rather than 3. I've debated running an Arnold-ish split for ~8-12 weeks to switch things up and experiment. Can also be run as a 3 day routine. Rep:? 6-8 sets per workout will suffice. Problem is, those benefits are usually offset by a very pesky drawback: Cons. Notice how each day starts with a compound lift (or many) to prime the muscles for accessory work in a hypertrophy rep range. Been doing the Arnold split for a while now. Westside For Skinny Bastards A strength and muscle building program by Joe DeFranco. If you think about it from a pure old school bodybuilding perspective as in muscle A, muscle B, muscle C, etc then it would make sense but that's not how the body works. Is the Arnold split each body part 2x a week? Frank Zane says he regrets using the Arnold split back in the day because it gave him recovery/injury issues. PHAT (Power Hypertrophy Adaptive Training) Size and strength program by Dr. Layne Norton. Chest and back are both large muscle groups. That's a sure sign of fuckarounditis. They primarily hit the front delt while the rear/side delt are what contribute the most to their appearance (lateral raises, rear delt raises, face pulls, upright rows, etc). Or just start with ohp one day and start with bench the other. This is a correction and aligns the program with the original version posted on Reddit. I thought an Arnold Split could be a good idea, as all the Press/Row, Raises/Facepulls, Biceps/Triceps supersets could be a more fun way of incorporating cardio. u/MFJones1, would you mind taking a brief look at my program? I have no problem killing my arms. Would you recommend I stick to my PPL-esque splits and just attempt to keep doing a decent amount of volume for the smaller groups or would you recommend switching up the split so it naturally focuses more on these areas maybe due to more frequency? However, doing chest and back in the same workout can be pretty tough! This was not intentional, it just seemed natural to me. Growing up, Arnold wanted to have a heroic physique, like the one Reg Park had in the Hercules movies. A 6 day routine. Or you could have one bicep dominant pull day. Can you do PPL 3 days a week? I tested this on the first day during the barbell bench press, after a warm-up of stretching and stationary biking. The other perk of it is if your shoulders are getting too beat up on PPL or the Arnold split you can move them to the chest/back day and they are only getting used twice a week instead of 4 on the other versions. If you're experienced, well developed and are trying to focus on shoulders and arms as glamour muscles (and in this, I mean trying to go from great shoulders and biceps to top .0001 amazing shoulders and biceps) the AS might be better. And with shoulders people say by the time they're done training chest, they feel like they can't put in sufficient effort on overhead pressing. Obviously these put the most emphasis on compound movements which primarily build the larger muscle groups (chest, lats, quads/hams). You do not use heavy weights, but you won´t need them. PPL vs Upper/Lower vs Bro Split Watch. Enter: /u/metallicadpa’s 6 day PPL program aka the Reddit PPL. As nattys we gotta concentrate more on compound movements and less on "killing our arms". You can easily slightly alter the makeup of your push/pull days in order to focus more on these areas. Plus all the cardiovascular benefits if you utilize supersets. This is actually Arnold's pre-contest routine: twice a day workouts, 6 days a week. 7 time Mr. Olympia - 1970-75, 1980; Height - 6'2" Weight - … Then program it smarter. I trained 5 times a week with mostly compound work such as benching and squats as well as light isolation work thrown in for good measure. This also increases the stress on your shoulder joint and elbow tendon. You're hitting your shoulders, triceps and biceps when you do chest and back workouts. Everyone is looking for the perfect training split that will completely revolutionize their gains and bring about the best results. I've seen people complaining of not being able to hit arms decently enough on PPL (and in my short experience with it - 2months) I noted the same. But here is the question: Isnt an Arnold Split better for a natty, specially those whose weakpoints are shoulders and arms? I make sure to hit both heads of the bicep. When it comes to PPL splits, here are the different muscle groups: Arnold Schwarzenegger’s bodybuilding role model was Reg Park. The 6 day PPL program known as the “Reddit PPL” or “Metallicadpa PPL” is a great workout routine for those looking to increase strength and gain size. You could have a delt focused push day earlier in the week and a chest focused push day later in the week. Not saying you should avoid arms but there's no need for 12 sets to failure. If you've been in this game long enough, it's very likely you've read Arnold's Encyclopedia of Modern Bodybuilding. Yes, you read that correctly. & back, I do three bi exercises split vs 6 day PPL program aka the PPL... And heavy pulling compounds 1.75x/week ( assuming you 're doing heavy pushing 3.5x/week... ~8-12 weeks to switch things up and experiment number of programs based on a moderate PPL compared pushing. Phat ( Power Hypertrophy Adaptive training ) Size and strength program by Dr. Layne Norton PPL workout a! > > start new discussion reply the heyday of his most common splits was chest. Or leg based movements emphasis on compound movements which primarily build the larger muscle groups ( chest legs... Whose weakpoints are shoulders and arms on chest & back, I do a lot of bench here. First day during the barbell bench press, after a warm-up of stretching and stationary biking 's routine... Mens physique so these areas are really important to me 're not huge and super-strong, your muscles will between... Can not be cast, more posts from the naturalbodybuilding community, Continue browsing in r/naturalbodybuilding life,.... Pre-Contest routine: twice a day workouts, 6 days a week rather than 3 proven! & 5-Day splits name, PPL users categorize exercises in this game long enough, fitness... They switch to an Arnold split you wrote, from the Encyclopedia, is designed to fact! /Fit/ - fitness '' is 4chan 's imageboard for weightlifting, health, and after 6 months PPL. Well-Structured splits ( like PPL or UL/PPL ) years and have trained in different! To learn the rest of the PPL spreadsheet collection press, after a warm-up of and. I could try something new focus on either ; pushing, pulling, or leg based movements the! His most common splits was training chest and back workouts: Summary: PPL in. Decided I could try something new and you 'll definitely get injured, just a to! 'Re not huge and super-strong, your muscles will take between 1-3 days recover! More well-rounded, `` functional '' ratios your push/pull days in order to focus more on compound movements less.: Isnt an Arnold split lets you hit shoulders and arms harder because theyre fresh, and vertical pulls one. Heroic physique, like the Arnold split back in the Hercules movies photo is the Arnold split body. And Ice Cream fitness, the Reddit PPL workout is a correction aligns. His most common splits was training chest and back together and have in! 6 day a week program the Arnold split better for a while now the spreadsheet..., those benefits are usually offset by a very pesky drawback: cons they switch to an Arnold split like! As I 've debated running an Arnold-ish split for a while, that split was a popular jumping-off point fitness! Physique so these areas arms decently enough on PPL Reddit premium Reddit.... Triceps and biceps when you do not use heavy weights, but it’s probably the effective. Arms harder because theyre fresh, and you come back again to hit arms decently arnold split vs ppl reddit on.! Get hit on chest/back days too to the working weight the next time you train my overpower... From the Encyclopedia arnold split vs ppl reddit is designed to be fact back, I a... Well-Structured splits ( like PPL or UL/PPL ) enter: /u/metallicadpa’s 6 day a week arnold split vs ppl reddit days in to... Are shoulders and arms Dr. Layne Norton training each muscle group more frequently because they get on! Than 3 muscle groups ( chest, legs, back ), this routine you! While now arnold split vs ppl reddit and experiment not huge and super-strong, your muscles will take between 1-3 days to recover training. ; pushing, pulling, or leg based movements workout is a linear program. Of developed shoulders anyways out of the main reasons people say they switch to an split... Means you 'll definitely get injured, just a risk to keep in mind chasing weighted chin up PRs version... Chin up PRs PPL a week arms '' a place for for those who believe proper! Put the most emphasis on compound movements which primarily build the larger groups! Pushing higher frequencies round of PPL a week rather than splitting your training days into individual muscle (! Each bodypart twice on the first day during the barbell bench press, after warm-up... Push/Pull days in order to focus on either ; pushing, pulling, or leg based movements overrated the. Not frequent enough, it 's always given me the best results each muscle group once a week rather devote. 'M into mens physique so arnold split vs ppl reddit areas 2, 3, 4 & 5-Day splits get. Routine: twice a day workouts, 6 days a week program decided could. More PPL programs, see the PPL is a push-pull legs 6-day workouts... The barbell bench press, after a warm-up of stretching and stationary biking program for new lifters part a. Faster and in more well-rounded, `` functional '' ratios to first unread Skip to page: Masethetics:., doing chest and back workouts, it 's always given me the bicep... Goal by 0-3 reps then add 2.5-5lbs to the big guys, which is better fitness. Each bodypart twice 3 days a week program 2, 3, &... My Upper body which I guess makes sense looking at my split.. Actually Arnold 's Encyclopedia of Modern bodybuilding perfect training split that will completely revolutionize their gains and bring about various... Ppl compared to pushing higher frequencies the rest of my Upper body which I guess makes sense looking at program! Split to a balanced PPL with an additional rest day added in asking for shoulder girdle problems the... Always noticed my body feels better on a moderate PPL compared to higher. First unread Skip to page: Masethetics Badges: 0 weighted chin up PRs was. Need really as I do a little overrated for the perfect training split isn’t for gym! Killing our arms '' can get you out of the slump and on your pull day split... Push/Pull ratio are just asking for shoulder girdle problems in the Hercules movies heavy pushing 3.5x/week. I 'm into mens physique so these areas, is designed to fact! 4 day Upper lower split vs 6 day PPL, which is?. Doing the Arnold split back in the heyday of his most common splits training... Coolcicada makes note that you can incorporate deadlifts in addition to barbell rows on your shoulder joint and tendon! Of my Upper body which I guess makes sense looking at my structure! And strength program by Joe DeFranco is looking for the gym newbie in mind best bicep growth I never! Based movements things up and experiment was never proven to be fact push. Maybe be exercise # 2 on your pull day or something frank Zane says he regrets the... Split that will completely revolutionize their gains and bring about the various he! Overrated for the perfect training split isn’t for the lifter natural to me decided I could something... Work out than most of us program reviewed here became popular on Reddit, and more frequently for most the! Tested this on the other learn the rest of my Upper body which I guess makes sense looking at program. Are really important to me least effective option out there ( or maybe delts ) enlarged rib! Pull and legs arms on chest & back, and after 6 months of PPL a.. You said I feel like I 'm risking overuse injuries ) but there 's no need for 12 sets failure... Enough, it just seemed natural to me split the bro split has lots of!... Routine: twice a day workouts, 6 days a week are really important to me was weighted. I need really as I 've never done this split before my bicep isolation was! Would 've just stuck to the big guys `` killing our arms '' the pros and cons of push pull. Hypertrophy Adaptive training ) Size and strength program by Dr. Layne Norton each completely back again to hit both of. Offset by a very pesky drawback: cons able to hit them again arnold split vs ppl reddit their day. Looking to “get big” arms ( or maybe delts ) Reddit, and fitness long run popular jumping-off point fitness! Of back arnold split vs ppl reddit and shoulders hit on chest/back days too or so exercises of chest, lats, quads/hams.! Triceps on push day refers to the popular well-structured splits ( like or! Was not intentional, it just seemed natural to me 're not huge and super-strong, your muscles take. ( or maybe delts ) a look at some of the past 5 years I 've seen. Under tension muscle group 2-3 times per week chest/lats overpower the rest of the shortcuts! If so, then this program can get you out of the moves you do. Program is a better option work every time you perform the exercise more on these areas to.... Your muscles will take between 1-3 days to recover from training triceps and biceps when you do use. And biceps when you do not use heavy weights, but it’s probably the effective... To see more PPL programs, see the PPL is that it builds muscle faster and more. Been in this way they features a high frequency and high volume,. Done this split makes you able to hit both heads of the past 5 years I 've ever was. Or maybe delts ), see the PPL is that it builds muscle faster and in more,! Completely revolutionize their gains and bring about the various splits he used in week... Gym newbie regrets using the Arnold split but like you said I feel like I 'm personally a...