(kind of like the Arnold split but like you said I feel like I'm risking overuse injuries). The above photo is the original copy of coolcicada’s ppl routine. PPL = PUSH (Chest, Front/Lateral Delts, Triceps) PULL (Back, Rear Delts, Biceps) LEGS (Quads, Hamstrings, Calves), Arnold Splits= CHEST/BACK - SHOULDERS/ARMS - LEGS, So, I have been doing the longest bulk ever, training with PPL. Therefore, their workouts will probably hit many different body parts. Push day refers to the push motion exercises of chest, triceps, and shoulders. Coolcicada makes note that you can incorporate deadlifts in addition to barbell rows on your pull days. Southern MD's Original Stone Fabricator Serving the DMV Area for Over 30 Years The program reviewed here became popular on Reddit, and is a linear progression program for new lifters. The ‘Golden Six’ was a programme based around six key exercises that Arnold followed when he started training at a gym in Munich, and, according to the man himself, it was one he made “remarkable” gains on. If so, then this program can get you out of the slump and on your way to the big guys. 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. No plans to switch anytime soon. 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. Or you could have one bicep dominant pull day. This also increases the stress on your shoulder joint and elbow tendon. It's not evenly distributed from a structural standpoint. Do What Arnold Tells You. Everyone is looking for the perfect training split that will completely revolutionize their gains and bring about the best results. If you're like 75% of the people in the gym, you'll start to neglect your back by doing it last and skipping reps and sets. In addition to supersets, Arnold often performed forced reps, Iso-Tension (holding poses between sets and after workouts), and peak contractions (squeezing the … my shoulders gets to fatigued on Push day. I have no problem killing my arms. Press question mark to learn the rest of the keyboard shortcuts. Plus all the cardiovascular benefits if you utilize supersets. Rather than employing a traditional bodybuilding split, PPL users categorize exercises in this way. So while you may see slightly better progress initially due to upping the frequency of a few body parts, I don't think it's worth it. 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). If you're not huge and super-strong, your muscles will take between 1-3 days to recover from training. 7 time Mr. Olympia - 1970-75, 1980; Height - 6'2" Weight - … So, like many young men of that era, Arnold trained like Reg Park… Using a fullbody workout system, and not volume training! The Double Split. You could have a delt focused push day earlier in the week and a chest focused push day later in the week. I'm personally not a fan of the Arnold split for a few reasons. 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. Arnold's split routine, really a 3 day split done twice in one week, with only one rest day. PHAT (Power Hypertrophy Adaptive Training) Size and strength program by Dr. Layne Norton. Arnold felt that pullovers expanded the thorax and enlarged the rib cage, though this was never proven to be fact. I do 6 days a week so even if I only hit curls once a PPL cycle that's still 2x a week of 21s but I also add dumbbell curls to the end of my workout so I'm getting a lot of bicep action. You can do PPL 3 days a week, but it’s probably the least effective option out there. A typical workout split would be Monday and Thursday, chest and back, Tuesday and Friday, legs, and Wednesday and Saturday, shoulders and arms. PPL vs Upper/Lower vs Bro Split Watch. #1 Report Thread starter 4 years ago #1 Sup guys, I want to know which of the following routines will be more beneficial if i want to gain mass. Been doing the Arnold split for a while now. What's its pros and cons? Therefore training each muscle group once a week is probably not frequent enough, and you'll lose ground between sessions. And I believe overhead presses are a little overrated for the look of developed shoulders anyways. RELATED: The Push/Pull Workout: 2, 3, 4 & 5-Day Splits. 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. However, my lagging muscle groups have always been the smaller accessory ones (delts, arms, calves, and maybe upper traps since a lower back injury is now preventing me from DL). I think the benefit of the PPL is that it builds muscle faster and in more well-rounded, "functional" ratios. Problem is, those benefits are usually offset by a very pesky drawback: Cons. I've debated running an Arnold-ish split for ~8-12 weeks to switch things up and experiment. You do not use heavy weights, but you won´t need them. Can you do PPL 3 days a week? The original split created by old school bodybuilders worked back and biceps on the first workout day of the week, chest and triceps on the second day, and legs and shoulders on the third day. It's always given me the best, most proportionate physique. As nattys we gotta concentrate more on compound movements and less on "killing our arms". Question. 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? Then you hit them again during their own day. Arnold has a lot more time to work out than most of us. Reddit PPL / Metallicadpa v3.03 Routine Spreadsheet Updated 6/29/20 to link to v3.03, which switches barbell rows from 3×5 to 5×5 (last set AMRAP). I've been training for 9 years and have trained in many different ways. Arnold split lets you hit shoulders and arms harder because theyre fresh, and more frequently because they get hit on chest/back days too. To see more PPL programs, see the PPL spreadsheet collection. 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. For a while, that split was a popular jumping-off point for fitness newbies. Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding, noncompetitive bodybuilding, diets for the natural lifters, exercise routines and more! Chest and back are both large muscle groups. Rather than devote an entire workout to your lower body, you do a little bit of leg work every time you train. Is the Arnold split each body part 2x a week? And, when browsing different plans, you will notice three dominant approaches - full body vs. upper/lower vs. body part split routine. Unlike Marky Mark’s standard 3-4 sets of 15 reps, the Blueprint recommends 5 sets, with 30 reps, then 8, 6, 4 and 2 — par for the course for the day. All it does is essentially take the upper part of an upper/lower split and separates it into two groups, a push and a pull. Not saying you should avoid arms but there's no need for 12 sets to failure. 6-8 sets per workout will suffice. Note: this is all in theory as I've never done this split before. Unlike Starting Strength and Ice Cream Fitness, the Reddit PPL workout is a 6 day a week program. This is a correction and aligns the program with the original version posted on Reddit. 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. When it comes to PPL splits, here are the different muscle groups: Just another site. Cutting season is coming up, and after 6 months of PPL, I decided I could try something new. I think I will try PPL some more but I will be doing biceps with chest and triceps with back to see how it goes. Notice how each day starts with a compound lift (or many) to prime the muscles for accessory work in a hypertrophy rep range. I make sure to hit both heads of the bicep. It’s been a busy week for Arnold Schwarzenegger.First, he starred in a brilliant Bjorn Borg-inspired Bud Light Super Bowl teaser ad, and then he topped that with a hilarious “undercover” turn as Howard the trainer at Gold’s Gym in Venice Beach to promote his charity After-School All-Stars.. Go to first unread Skip to page: Masethetics Badges: 0. Here is another templated spreadsheet for the same program, except this one allows for 1RM inputs to suggest starting weights for the lifter. But unless you're already what most people would consider "jacked", the PPL will probably be the best efficient and risk/reward way to put on muscle IMO. But don't get me wrong this can still be a valid approach if you know what you're doing but I've just never been a huge fan. The bro split has lots of benefits! He said he would've just stuck to a balanced PPL with an additional rest day added in. ; shoulders, arms, chest, legs, back), this routine allows you to target each muscle group more frequently. It’s imperative that I note that a 6-day training split isn’t for the gym newbie. But here is the question: Isnt an Arnold Split better for a natty, specially those whose weakpoints are shoulders and arms? Be sure to split your shoulder movements between Push and Pull day, as each head can be … 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. Example link to Arnold split? Yes, muscles need a day to rest between workouts, yet I also read that small muscles like calves, abs, arms and shoulders recover in just 24 hrs or less, So wouldnt it make sense to train like this? The Triple Split Slow n steady wins the race. All are welcome here but this sub is intended for intermediate to advanced lifters, we ask that beginners utilize the weekly and daily discussion threads for your needs. Page 1 of 1. The pros and cons of push, pull, legs. 4 day Upper Lower Split vs 6 day PPL, which is better? If you're just working out for an hour or so, you might not be able to rest long enough to feel energetic enough for large chest lifts and large back lifts on the same day. The best bicep growth I've ever seen was when my bicep isolation volume was moderate but I was chasing weighted chin up PRs. It burns and pumps like crazy. Bulldozer Training inspired me to a created a push/pull/legs routine employing heavy, medium, and light loads during each workout.. Each workout starts out with a compound lift using a 15 rep goal over 5 sets. 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. Makes me wonder why PPL is so popular compared to this split, The only drawback that I can think of is the fact that I dont know if its a good idea to Bench Press heavy one day and OHP the next, I'm going to try this split at least a month or two, but I would like to know your opinion on the matter. Pull Push Legs (PPL Workout) Review. Yes, you read that correctly. Find your group chat here >> start new discussion reply. One of his most common splits was training chest and back together. I do PPL. Take a look at some of the moves you can do too. After 5 or so exercises of back, I do three bi exercises. Frank Zane says he regrets using the Arnold split back in the day because it gave him recovery/injury issues. u/MFJones1, would you mind taking a brief look at my program? Arnold also claimed that Welsh bodybuilder and former Mr World Paul Grant used this exact routine to gain more than 6… Love it. This was also the routine which Arnold prescribed for his personal training clients who were looking to “get big”. This makes the push/pull split ideal if you don’t like leg days. level 1. A place for for those who believe that proper diet and intense training are all you need to build an amazing physique. Not that that means you'll definitely get injured, just a risk to keep in mind. Most training splits are designed based on the individuals ability […] If you can only train 3 days a week, you’re better off with a full body workout, an upper/lower split, or a push/pull split. For example you're doing heavy pushing compounds 3.5x/week and heavy pulling compounds 1.75x/week (assuming you're doing 3 on/1 off). I'm into mens physique so these areas are really important to me. This is actually Arnold's pre-contest routine: twice a day workouts, 6 days a week. I have been reading conflicting advice. A 6 day routine. The 6 Day Split. These people are probably only doing 1 round of PPL a week. Then program it smarter. This could maybe be exercise #2 on your pull day or something. Announcements Applying to uni? That compound push frequency and push/pull ratio are just asking for shoulder girdle problems in the long run. Back is more important than chest for posture, injury avoidance, mobility later in life, etc. PPL is good because chest and back are on seperate days so you have one big bodypart and then a couple smaller bodyparts for each workout. Plus one of the main reasons people say they switch to an Arnold split is because of lagging arms (or maybe delts). Or just start with ohp one day and start with bench the other. In it, Arnold wrote about the various splits he used in the heyday of his training. New comments cannot be posted and votes cannot be cast, More posts from the naturalbodybuilding community, Continue browsing in r/naturalbodybuilding. There are a number of programs based on a pull push legs (commonly abbreviated PPL) split. - "/fit/ - Fitness" is 4chan's imageboard for weightlifting, health, and fitness. PPL Another incredibly creative name, PPL stands for Push, Pull and Legs. Arnold's Stats. I work triceps on push day with skullcrushers and that's all I need really as I do a lot of bench. Full-Body Routines vs Upper/Lower Split Metallicdpas PPL Linear progression based push/pull/legs program. A PPL routine works better if you’re training 5-6 days a week rather than 3. Of course, Arnold and many of his contemporaries training at the Gold’s Gym in Venice, California had some advantages that your average weight trainer did not share. This was not intentional, it just seemed natural to me. Arnold Schwarzenegger’s bodybuilding role model was Reg Park. That's a sure sign of fuckarounditis. Summary: PPL training in a nutshell. I've tried everything from a 5 day bro split to PPL to Arnold split and more, and I always come back to the Arnold split. Growing up, Arnold wanted to have a heroic physique, like the one Reg Park had in the Hercules movies. Rather than splitting your training days into individual muscle groups (e.g. Westside For Skinny Bastards A strength and muscle building program by Joe DeFranco. Rep:? I think a benefit of the Arnold Split (AS) would be that is is geared towards competition bodybuilding with larger shoulders and arms. Although a newbie’s recovery time might be faster than that of a seasoned lifter, there are some things that just need to be broken in slowly. The following are two typical workouts and split structures used by 7 time Mr. Olympia Arnold Schwarzenegger. This split makes you able to throw yourself into each completely. The last exercise is usually large sets of light weight cable curls with focusing on time under tension. No real downsides that I can think of. ... help Reddit App Reddit coins Reddit premium Reddit gifts. You can easily slightly alter the makeup of your push/pull days in order to focus more on these areas. 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. In general I think the PPL is a better option. I tested this on the first day during the barbell bench press, after a warm-up of stretching and stationary biking. Can also be run as a 3 day routine. Is this a specific routine ? Share Tweet Reddit Pin. Back in the day, Arnold Schwarzenegger made the switch from a 3-day split to a 6-day training split. A 5 day program. You indirectly hit shoulders and arms on Chest&Back, and you come back again to hit them even more. I've seen people complaining of not being able to hit arms decently enough on PPL. I've always noticed my body feels better on a moderate PPL compared to pushing higher frequencies. A 4 day program. You then have a leg day to rest, so you come back to your Chest&Back workout fresh, Isnt this a better way of training, at least if your shoulders/arms are lagging? If you exceed the rep goal by 0-3 reps then add 2.5-5lbs to the working weight the next time you perform the exercise. My chest/lats overpower the rest of my upper body which I guess makes sense looking at my split structure. In this article, we will talk about some criteria you need to take into consideration when selecting (or building) your workout program. Thank you! However, doing chest and back in the same workout can be pretty tough! If you've been in this game long enough, it's very likely you've read Arnold's Encyclopedia of Modern Bodybuilding. I'd probably add a heavy rear delt rowing movement after OHP on shoulder/arm day. 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. Press J to jump to the feed. Enter: /u/metallicadpa’s 6 day PPL program aka the Reddit PPL. My legs are pretty big and I actually don't want them to grow anymore at this point so I'm going to switch to push, pull, legs, chest & back. PPL split is a system where workouts are broken down to focus on either; pushing, pulling, or leg based movements. Again, Paul Carter wrote about how to plan an “Arnold split” with a back/chest day, leg day, back/shoulders day, and arm day each once a week. To focus more on these areas are really important to me motion exercises chest... This split before 6 days a week go to first unread Skip page. Results will vary, but it’s probably the least effective option out there problem is, those benefits are offset! Bicep dominant pull day or something, see the PPL spreadsheet collection you utilize supersets that that you! Split the bro split has lots of benefits the benefit of the moves you can do 3., PPL users categorize exercises in this game long enough, it just seemed natural to.. My body feels better on a moderate PPL compared to pushing higher frequencies enough, it not! 'S no need for 12 sets to failure to focus more on compound movements and less on `` our! 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