The Best and Worst Training Split - Push Pull Legs!
Вставка
- Опубліковано 20 сер 2024
- All of my programs can be found below!
Build mass using my 5 day old school bodybuilding program payhip.com/b/4QPK
*Get The Old School Size and Strength Program HERE: www.boostcamp....
* Bodybuilding Diet eBook and Audiobook*
payhip.com/b/e...
Build massive arms using proven old school bodybuilding training methods
payhip.com/b/y...
USE CODE: LAUNCH25 For 25% off Old School Arm Training Program
Join the Old School Mass Gain Membership Program
clika.pe/l/1421...
Online Coaching Program Here payhip.com/b/U3DY
*Download My FREE Fat Loss Cardio Guide Here: payhip.com/b/D...
Follow me on Instagram: Jakked
Send me an Email: PeterKhatcherian@gmail.com
Visit my website: www.OldSchoolMassGain.com
---------------------------------------------------------------------------------------------------------------------------
The Best and Worst Training Split - Push Pull Legs! - Old School Mass Gain
#workout #gym #oldschool #goldenera #gains #chest #chestworkout #biceps #bicepsworkout #back #backworkout #arnold #schwarzenegger #arnoldschwarzenegger #hardwork #lou #louferrigno #triceps #quads #legday #chestday #backday #armworkout #fulldayofeating #protein #proteins #carbs #cardio #fatloss #massgain #oldschoolmassgain #peterkhatcherian #bodybuilding #beachbody #shredding #cutting #bulking - Розваги
All of my programs can be found below!
*Build mass using my 5 day old school bodybuilding program* payhip.com/b/4QPK
*Get The Old School Size and Strength Program HERE: www.boostcamp.app/pete-khatcherian/old-school-size-and-strength-by-pete-khatcherian
* Bodybuilding Diet eBook and Audiobook*
payhip.com/b/eYwvS
*Build massive arms using proven old school bodybuilding training methods*
payhip.com/b/yu73c
USE CODE: LAUNCH25 For 25% off Old School Arm Training Program
*Join the Old School Mass Gain Membership Program*
clika.pe/l/14212/87013/
*Online Coaching Program Here* payhip.com/b/U3DY
*Download My FREE Fat Loss Cardio Guide Here: payhip.com/b/DScG8
Follow me on Instagram: Jakked
Send me an Email: PeterKhatcherian@gmail.com
Visit my website: www.OldSchoolMassGain.com
Hi, I'm quite new to this channel, but I have a question. Is channel aimed at natural lifting, or is there a broader target audience?
I also want to ask, how come so many of your examples you use for training theory rely on the practices of pro-bodybuilders? I understand that you personally probably enjoy and like their work, but do you see them as examples of how naturals should train?
I do PPL and definitely agree with the criticisms here. By the end of my set it's really hard to give a F about biceps or triceps when I'm ruined from earlier compound lifts.
Same thing happens to me, once I finish 3 compounds if I'm not feeling like doing tricep kickbacks or lateral raises it's not happening.
I was having the same issue, I do PPL aswell, I just switched up the order of my workouts to target triceps and biceps first on their respective day, shoulders and lats second, then chest and the rest of the back last. Liking it better so far.
This is why I switched to chest/back, shoulder/arms and leg routine. So far so good
@@Kickboxer7267 so a 2 day full body split…how many days a week do you do this? Everything done 2 or 3 x a week?
Just do biceps first for a couple mesos. triceps is more of a hinderance if trained first but hey, prioritization.
Been lifting for 3 years and last 10 months ive been doing ppl 6 times a week, even though im smashing every workout im still able to recover well from them, have grown a lot too.con for me:sometimes its hard to get the motivation to go to the gym pretty much every single day.
What do you do for work?
@@blindshooter10 student
What exercises do you do and what is your volume like? I like PPL but I found that I got tired if I overdid volume
@@austintillman8297 push days:incline dumbell press, flat dumbell press or some mashine press and than cables (3 sets each) for triceps i do skullcrushers and cable pushdowns, at the end of the season i am running the rack doing dumbell flys.
pull:deadlifts, lat pulldowns and horizontal rows also 3 sets each, deadlifts are on the heavier side i do them for like 5-6 reps,noticed a lot of trap development ever since i started doing them month and a half ago.Then finish it off with some biceps work (hammer and barbell curls)
legs:some form of squat, leg press and leg extensions, u guessed it 3 sets each and for hams i do leg curls. on leg days i also hit my delts (side and rear) 3 sets each. My workouts last for 90mins give or take.
Dude yeah I just hit 1 year of training, I’ve been doing 6 day PPL, it can get rough with motivation sometimes. Especially for me who cant take preworkout because I workout late and want to be able to sleep. Im cutting back to 5 day a week just for the sake of mental energy.
I really struggle with finding a split that fits with my shift worker schedule but some of my coworkers really like the PPL split because you basically just rotate through P-P-L every time you have a day where you can find some time to train and over time it all balances out.
I'm a three-shift worker myself and I train PPL, it's not easy but definitely possible!
I can send you a john meadows ppl program with high intensity and low frequency if you want to
@@thedroneoz9582 can you send it to me
@@grandvoid9471 give me your email adress
@@thedroneoz9582 can you send me plz
Ive been working out religiously for over 35 years. I’m a big fan of mixing it up but at the end of the day I’m a bro splitter. I don’t even care if its the worst split in the world …its the routine that has kept me working out all these years and thats all that matters to me 🤷♂️💪
That’s more important than the “optimal” bro who only sticks to his scientifically proven workouts for a year then stops going
I think it’s the best split in every way, at least for me.
@@JdSpoof I've got more results doing whole body routines twice a week then a bro split 4-5 times a week
PPL is a great split! I personally did PPL 4 days a week my first few years and made amazing progress. Training definitely doesn't have to be on a 7 day schedule 💪
I agree. I do a 5 day variation of PPL and feel amazing, no fatigue, and great gains in strength and size. never wanted to try bro or fullbodys because i love this routine
@@daniell5751 lucky lucky. Even notching it down to 5 days i feel over trained. And u even reduced my sets to 3 and 5 exercises.
@@daniell5751what’s your schedule
Hello.
I do ppl on 4 days.
Each muscle work every 5 days.
6 sets by big muscle,4 sets by little muscle. The Last set to the failure.
I’ve tried all different routines over the years and I always come back to PPL. The key, for me, is not to have a routine that runs past an hour otherwise recovery is an issue
Agreed
Most novices have no idea how to program this split despite it being one of their most popular. The best part of PPL is you can really focus on a handful of exercises and muscles and save time in the gym while gaining mass!
Yes it’s a VERY misused split imo
Please elaborate I'd like to know if I've made a mistake with my programming
I do a full body 3x week with a PPL schedule. Sunday full body focusing more on pull. Tuesday full body focusing on push. And Thursday again full body focusing on legs. Works great!
Dawg WTF that's EXACTLY what I do too cause I'm a student
It really works great for progression and recovery as well..Been making all kinds of gains from 80 kilos to 90 kilos in 11 months
@@omarelsherif4125 keep up the great work 👍
@@omarelsherif4125 I do this because I work alot. This schedule keeps my physique on cue and most women at the gym are wetting themselves looking at me....and I'm 53!
@Al De La Cruz Mad respect sir. Hope I remain like that when I am at 53 too
If you're just considering weekly volume, Push/Legs/Pull/Rest and repeat gives you sufficient weekly volume with rest days (for upper body) between each upper body day, and tons of rest between lower body days. You get a full rest day every 4 days. I really like this split.
Pull Push Legs is slightly better than Push Pull Legs. Many Pull exercises involve the legs, but not many Push exercises do.
@@Owen-sm7ob Ok. I didn't say Push Pull Legs. I'm not doing pull movements that use that much legs. Pull is a focus on upper body pull movements. Legs is focused on legs. I'm talking rows, pull downs, pull ups, face pulls, curls, shrugs.
This is an incredibly underrated channel
I like to do push pull legs a little differently, with the following structure: 1)Back&Bis 2)Quads 3)Chest&Tris 4)Rest 5)Full Pull 6)Shoulder&Tríceps 7)Rest
Gaining a lot of strength and size in this routine, especially in the arms and legs
Wtf buddy...just quads?? Only training chest once a week...I dont see how that is Better than traditional PPL
Don’t get me wrong you look huge judging from your pfp but aren’t your hammies glutes and calves getting no love
@@dpkdggl604 you have a vision of muscles and isolation, but that's not how the body works. When I do shoulder presses and close bench presses at my Saturday workout, I provide the stimulus I need in my pecs, which is already my most developed muscle. Same thing in my full pull training, when I do stiffs, chin ups, deadlifts, heavy rows and stimulate my entire Posterior chain, also the quads for the Second time.
@@daniell5751 oh yeah I get it now...my workout is Day 1 lower body.
Day 2 , Chest, Back shoulders(All compound exercises)
Day 3 Side delts rear delts biceps triceps and abs(All isolation exercises)
Day 4 Rest
Day 5 Lower body
Day 6 upper body day 7 rest
Best split I have ever done and whoever I suggested this to has been very satisfied with results.
What do you think?
@@dpkdggl604 A golden rule about training is: if you feel good with your workout, go every day excited to lift weights, and are making gains, then don't change.
PPL is the best in my opinion. You can hit the muscle more frequently and you can switch workouts up, you can do a chest focused push session, followed by a shoulder focused push the next week. Even with pull one session can be back focused, with the next more rear delt /trap focus. I do 2 days on and 1 off. I'm training each muscle every 4-5 days which is perfect as I find that's the optimal time for a muscle to recover. You need to be training a muscle group more frequently than once every 7 days.
Yup. I do a very similar ppl. I do pull, push, legs. Rather than push,pull, legs.. ive noticed my legs are alot fresher having that space between pull and legs
@@MattFlyFisherwhy could that be? it doesnt really make sense, but im interested
@@DROGOC0P might be because he does hip hinges in his pull workout.
You are absolutely right, I keep it 2 push and 2 pull days with one for legs.
As with legs, I can go hard just before the weekend and get adequate rest
I've been using bro split for 4 years and it works for me more than any training split go high volume and hardcore and heavy destroy the muscle and let it recover and smash it again and give all your energy to one mucsle
I train same way i like to destroy muscle and next day have it pretty sore. If i split up a session like bench and something one day and flys and something else a few days later im leaving the gym not satisfied like i didnt work the muscle hard enough.
I've always liked doing a modified PPL split. I do Chest, Back, Legs and then I alternate shoulders and arms so I hit the big muscle groups 2x and the small ones 3x
i dont get it. can you explain a it more? how many days a week do you train and what are the workouts you do specifically ?
@@ninurabandara3180 Chest & arms & forearms
Back & shoulders & calves
Legs & arms & calves
Rest
Chest & shoulders & calves
Back & arms & forearms
Legs & shoulders & calves
Rest repeat
Fitting in the deadlift is often quite challenging on PPL as well as in upper-lower split. Deadlift, particularly with heavy weights and reasonable volume, engages the back and legs simultaneously.
I do RDL on my hamstring focused leg workout.
@@chrisc.1005 RDL, SLDL, and sumo are legs focused deadlift variations but still engage the back muscles, although not like traditional back exercises, but still load them with more weights comparatively.
Peter never disappointing with the content
💪🏻💪🏻
10/10 on information, and presented in a easy to understand manner. Great vid.
It also depends on your routine, as someone who was obese, I have always wanted to simply put on visible mass, I never worried about training towards power, just letting the strength come naturally, but basically:
A powerlifter is going to be better off with a PPL routine, while those with different goals may be best off splitting up the *shoulders and chest* to separate days to maximize growth, like myself who's goal is just mass.
Splitting up chest and shoulders becomes a negative towards chest growth though, as performing a separate shoulder day, light or heavy, can be detrimental towards heavier bench, but this is once again dependant on goals.
Tl;DR: I generally agree, but its totally based on goals. Men also need be more realistic if they have a separate/stand-alone shoulder day, it becomes taxing on the shoulders and can be detrimental towards bench, people follow a split with separate heavy chest and shoulder days, and then they hurt their shoulders and think they have an acromial impingement.
Thank you, very helpful been doing a PPL cycle every 5 days, thus helped fill some gaps in my knowledge
Dude, dope background. That's a great set it.
Thank man. Appreciate it 💪🏻
Im hitting chest with triceps and include rear and lateral delts.
Tuesday back bi's, wednesday legs.
And then repeat everything but sometimes with less weight but more reps. And on the second back day i do more width or thickness training, depending what i did before.
Legs stay the same. Simple but hard.
Simple and to the point. This is what we need 👍👍👍👍
Average 6 day Arnold split enjoyer here. The sheer volume for all muscle groups i get is insane, have seen major changes in the 3 months i have been doing this split.
Now taking a deload, will be back it from next week.
I do legs push pull rest legs arms/shoulders chest/back. Read somewhere that pull and leg back to back could lead to overworking the hamstrings. Also i like the arm day in there. It’s not so repetitive that way
I love chest/back, Arms/shoulders, legs
I've been doing PPL 6 days a week since I started hitting the gym 6 months ago. Great split and recovery isn't too much of a problem because I eat ungodly amounts of protein and am taking creatine.
U taking creatine,how about hair loss
I do PPL 6 days.
I do first pull with back for thickness, second pull with back for width. Adding Traps to the width back session.
Recently I started getting whacked out from leg day... so I moved quads to push day, hams to pull day, and replaced leg day with shoulders and calves. Feel much less fatigue throughout the 6 days.
Your legs are gonna end up tiny lol
Monday--Pull Wed --Legs Thurs--Push and Saturday is a "Power day" where all I do are Squats, Benches, and either Deadlifts or Rows.. The weekday workouts were lighter and more "bodybuilder type" workouts,
This is my favourite ways to train. My joints also feel the best on this routine.
As far as the Pro's and Con's I suppose that makes sense about limited energy to do justice.
One thing I have seen is guys mixing it up from workout to workout if something is lagging.
For example doing Delts and tri's heavy and then finishing off with lighter flyes and pullovers for chest. You are still getting a chest workout in, but given making your Delts and Tri's the "Big Moves" of the day. Then the next time around you train Chest first and so on.
The great Quadzilla Paul DeMayo (R.I.P) used to do something similar to legs. The man was famous for MASSIVE legs. Only Tom Platz had better legs at the time. But for some time his Quads dominated. He trained splitting up Quads, Hams and calves to different days but did not like it as much. So he broke the rules.. He had days where he trained his hams and calves FIRST, and then finished off with leg extensions, lunges ect for Quads. A lighter day. Then back to Squats and leg presses to begin the next workout until his legs became balanced.
For Pull. You could have a day where you do Biceps and Forearms first. Then do Rear delt flyes and Hyper extensions for lower back, then maybe finish off with lat pullover and lighter "squeeze" type cable work. Nothing too Bicep dependant, but still important aspects of back development.......and then of course back to basic Chins/Rows/ ect to start the next session.
I have even heard of guys using PPL with a double split, (Chest morning Delts /Tri at night) but I have never been that extreme.
Like I said, this is my favourite split . That is my 2 cents, Thanks for listening. Thanks for the Excellent presentation as usual.
I'm currently doing a ppl split but whereas before I did straight sets I'm now doing them in a reverse pyramid style. Hopefully this will Kickstart some new growth for me
Where starting with your heaviest first? If so I hate that method
I've been doing arnold split for a while, 2 on 1 off 3 on 1 off. Typically I do monday/Tuesday on, Thursday/Friday/Saturday. I have had a bad habit of switching my routine too much, and wish I could tell myself to stick to PPL for a lot longer back in my early training days.
been doing PPL 0 days per week and rest 7 days a week for about 27 years now, and Im seeing great results ever since.
Man you dropped a low of info in this video!!! Love it man
I do shoulder, mid-lower chest focused first push day then tricep focused for the second, for pull days its upper back focused first day with rear delt flies then lat focused second day. Its been working great for me since 5 months. I do 6 days a week but sometimes its better to take more rest days after a session. Listen to your body and always leave 1-3 reps in the tank.
Content is pretty good, brother! Hats off to you for your business and tech savvy getting on UA-cam! Obviously, lots of hard work in the gym and on the computer lol!
I tried a ton of splits back in the day switching things up all over the place, ppl I always came back to. Three days a week gave you a full body workout, and if you maxed out gave me time to recover for the next week. Staying consistent I got to 300lb bench on this - then of course life happened - but def overall worked well for me 😉👍
Upper/Lower body split, 4 days a week, has done wonders for me.
Great split, I prefer a Torso/Limbs for the extra attention in Upper Body.
editing and audio is well done
Been lifting 35 years plus. I mainly mix up PPL, with chest/back, legs, arms/shoulders. I used to run it 6 days a week but as I'm getting older I usually do this 2 or 3 on one off now because I need the recovery more now.
Brotheri really respect your experience and dedication .. i wanna try ur chest/back, legs, arms/shoulders split but i also wanna add some strong lifts on my split so i gain strength as well and myofib hypertrophy .. can u please me on how to and when to add them? Thanks!
Ive been doing PPL for around 6 out of 7 years of my training. That doesn’t mean I haven’t changed it at all but ive been doing the same split and in terms of aesthetics my chest and back got massive and my shoulders and arms kinda lag behind. I think if you’re someone like me who had trouble growing there shoulders and arms and also have been doing PPL try a antagonistic split. I’ve been doing an antagonistic split for a few months now and already I look much better especially because I’m strong but now using that strength to grow the muscles I want to grow instead of burning out by the time I got to those. My antagonistic split is also a 5 days a week split which was hard to scale back from 6 but I find my joints feel much better with 2 days a week off.
What is a agnostic split ?
@@uknowme120 antagonistic split is chest and back in the same session biceps triceps and shoulders together and legs.
@@jamesorion8316 oh damn . I have doen that but only when I get bsck in the gym after a while . other wise its too hard because of the amount of exercises. Weigjt I start doing . but it makes sense when u dont hsve time to come everyday
This video sold me on doing this split. Arms & shoulders have always over powered my chest. Always comments on arms but never chest.
Clear and thorough breakdown thanks
i think the cons with ppl can be easily fixed by moving calf work (for example) to pull days, and bicep work to leg days. this allows for you to hit them when fresh! moreover, u can move some side delt work onto pull days as well because its very fatiguing.. just do what you like and adjust to your goals! remember, there's no such thing as an ideal split
Been doing push pull legs since 2013! Great split
Hello.
How much sets by muscle?
I do push on Mondays and Thursdays and pull+legs on Tuesdays and Fridays. Barbell bench, incline dumbbell press, peck fly, shoulder press, lateral shoulder press, rope pushdowns, skull crushers on push days. Goblet squats, leg extensions, leg curls, pull ups, cable rows, back extensions (no deadlifts) , rear flys and bicep curls on push days.
Running a PPL UP LOW five days a week. I typically do full body three days a week, but I need to burn more calories and because I am in a cut so I decided to switch with this program right to spend more calories in the gym while maintaining a strong stimulus
I prefer more of a bro split
Chest and biceps
Delts and triceps
Rest
Back
Rest
Legs
Repeat
PPL caused too much tendinitis in my elbows
PPL is goated. It’s perfect for 90% of people.
I used to do PPL split but now I've been doing hybrid Torso-Limb Split to match my arm muscle with my torso.
The problem with ppl is that the smaller muscles like the bi's and tri's gets fatigued by the end of chest and back compound lifts.
Been doing PPL 6 days a week for 7 months. Have never made this much progress.
i prefer, its uneven but it gives you rest between the work outs which imo is better.
mon-push
tues-pull
wed-legs
thurs-rest
fri-push
sat-pull
sun-legs
Personally I like to divide my days between upper body and core/legs/neck. I generally lift 4 or 6 times per week while at the same time doing BJJ and Muay Thai.
Is your neck lagging behind? I used to wrestle up until college and my neck has always been very well developed even tho I haven't trained it for years.
Very high quality video👍
PPL is great but I always lacked on the rear delts , biceps and triceps but with Arnold split , I can hit arms and rest the back even better ( slipped discs from 5 plate DL ) .
It does strain the shoulders a bit more
I always just do push pull 4x a week including legs in each
push legs : squats / leg extensions
pull legs : single leg things / donkey kicks / leg curls
i don't know why people don't just split legs it works out fine even if its not an exact science
and you can scale it up to 6 days or down to 2
just saying .
i do that
Started working our 1971. Do chest back.
Off
Legs
Off
Shoulder/bi /tr
Off
Yoga 1/2 hour
Off
4 days with 15 minutes cardio as warmup. Or warm down.
Can switch up to chest/shoulders
Back/ bi tri.
Every 8 months
Ill gonna leave my program here:
Sunday: Back ( light) + Arms (heavy)
Monday: Legs
Tuesday: Rest
Wensday: Chest (light) + Shoulders (hard)
Thursday: Rest
Friday: Back (hard) and Arms (light)
Saturday: Rest
Sunday : Chest (hard) + shoulder (light)
Repeat the respective cycle
I do a PPL split with a slight twist
Monday- push start with compounds/main muscles
Tuesday pull start with compounds/main muscles
Wednesday rest
Thursday push start with smaller muscle groups
Friday pull start with smaller muscle groups
Saturday legs
Sunday rest
You're neglecting your legs so bad...
@@trisk4806 then just switch out one of the rest days for legs or add leg volume in at the end of a pull or push workout
@@Cantseeme3323 But aren't you the one that uses this split? You have to change it up a bit man, legs once a week ain't optimal.
But In my opinion, I think Upper Lower is the best split if you want to workout 4 days a week, but you could do you brudda.
@@trisk4806 I did the same but I changed it to
P/P/Rest/L/Choose between push or pull/L/Rest
However Im tryna experiment more since I want to incorporate calisthenics
first thoughts whenever I see zercher squats with elevated heel 1:37 , this guy lifts and understands it. I've never done them myself but the concept makes the most sense athletically.
Agree. My Torso is ways ahead compared to my arms.I will probably start to rotate with a torso ex or arnold split soon.
I work out 3 days a week.
Have 4 different schedule days, ABCD.
AC are mainly upper body and mainly push. Targeting same muscle groups but different exercises in AC.
BD are mainly lower body, back and pull. Targeting same muscle groups but different exercises in BD.
Monday A, Wednesday B, Friday C, then next Monday D, Wednesday A, and so on.
This way, i can train same muscle group twice a week. There are 5 days B to D over weekend, that's still within a week.
Just switched from PPl to your 5 day split
Interesting video, considering that many other sources actually recommend a PP or PPL split.
However, I found it surprising that the video assumes that the only way to order the exercises during a workout is full focus on one bodypart, before moving to the next. To break it down in a very simple way, if we're considering a Pull workout, the supposed order would be:
1. Back 1
2. Back 2
3. Biceps 1
4. Biceps 2
This obviously creates the very problem that the video mentions, namely, fatigue and not enough focus for biceps.
However, I've seen quite a few sources, which change the order of the exercises, for example:
1. Back 1
2. Biceps 1
3. Back 2
4. Biceps 2
In theory, this simple re-ordering addresses the mentioned issue. Any thoughts?
this was a very nice video
Bro looks like a volcano
I do full body 7 days a week focusing on pull ups,squats and some push movement to balance things out.
I don't lift heavy but focus on volume with easy weight 50kg on squats max and I def bully pull ups.
6 month in no problems and great results
I like ppl programs. Mine is very similar. I hit p/p, p/p, legs. So Monday chest/back, Tuesday arms/shoulders, Wednesday legs, repeat and then take Sunday off. Straight killing it right now!
💪🏻💪🏻
@@PeterKhatcherian love your videos man! You lift like me, or more like I lift like you! 😆 Keep it up, you're blowing up!
I do chest/back Monday. Cardio Tuesday and Wednesday. Legs Thursday. Bicep/tricep Saturday. Shoulders the next monday
As you said, on paper it makes a lot of sense and is a good way to handle volume. However, in reality - and I gave it a try - the problem is muscle overlap which interferes with recovery. If you do triceps one day and then try biceps on the next, you will really struggle with the biceps as there is muscle overlap. So for me it didn't work as there just wasn't enough recovery time. Horses for courses I guess.
Triceps after chest makes no sense to me
There is no overlap between tris and bis but more so fatigue build up you are so tired from so much training.
Such high quality content, this channel needs more subscribers
I think one of the best splits is: Push Pull LowerB Rest UpperB LowerB Rest … repeat. You get two rests days a week and train two times a week every muscle group
Yeah i might switch over to this... But i feel like i still need more recovery...
Great content
PPL with upper lower works for me. What I do is do legs,push,pull take a day off and then do upper and lower. On upper and lower days i focus on strength while on PPL i focus on hypertrophy. I get 2 days off so the recovery is pretty good too.
You mean lower then upper?
@@blazorb5907 depends on your need. I do deadlift and squats on the lower body day so I like to do it on Saturday since I want to keep at least 2 days gap between 2 deadlift sessions.
The loophole in the ppl is that after Wednesday just start with opposite muscle groups from Thursday that you did since Monday.
Been doing Upper, Lower, Push, Pull, Legs. Weeekends off. Been good for me.
Do you recover well for push day?
Never understood why one wouldn't go "Push -- Legs -- Pull -- Rest" and repeat? Giving your upper body/joints a day to rest w/ Legs in-between push/pull??
I think a lot of people get caught up trying to fit their routines into a 7 day week. As long as you have access to a gym all week, you can do PPL ALMOST twice a week by doing push / legs / pull / off repeat. You'll hit everything twice in 8 days instead of 7, and you're not training 6 days straight. Plus doing legs in between push and pull enables a day off between upper body workouts keeping your rotator cuffs healthy.
Did that for a year. Still way too over trained.
@@blazorb5907 Blazor - it didn't work for you? What have you found works best for you?
@@NJN23 man I've been stuck for like 3 years. Been lifting for 5. First half year of lifting i even trained every day no rest lol....
I'd love to go as much as i can... I got really bsd genetics to build muscle, frame, and recover as well... Always so fatigued gym or not. Test is in normal range... Thought i was sick or something.
What worked best for me? Man i Think i gotta reduce it to 4x a week, but i hate not going so frequently. I have severe depression and rest days i sometimes just sleep for 13+ hours .... 😪🥺😞
@@NJN23 i ended up doing
Push pull, rest, push pull legs 5x a week for a long while.
Well first ppl 6x a week.
Then ppl 5.5x a week ( so 3 on 1 off, so every 8 days )
Then 5x a week as i stated above ^
Oh btw i even reduce sets to like 3. Literally like 5 exercises 3 sets is all i do. Obviously everything close to failure if not failure. Cuz im not a fan of training like a pussy...
@@NJN23 yeah it was still too much... I feel like i need a rest day every other day.......
Sort of trying full body now.. well..
Upper upper upper legs...
To keep legs on Saturday still as gym is hectic these days here.
What I don't like about PPL is that I can't train my legs frequently enough. I found out that I can tolerate more work on my legs so these days I do 3 leg sessions per week.
Me to
How the f do you train your legs if you can do 3 session weekly?
I train them once, on wednesday and can barely walk for the rest of the week. Considered doing them on saturdays too, but it depends on recovery
@@flekatron2148 I used to do all my leg training in two days. I found that I couldn't give it 100% effort for all exercises because I like taking some(usually last) sets to failure. So I just organized them into 2 legs sessions and one full body session. I like to do arms and shoulders on that last session.
@@DOMDZ90911 how many times do you hit the gym weekly?
@@flekatron2148 5 times
I run a modified PPL split that consists of 3 days on and 1 day off. I train my main muscles for the day and then train the rest of my body with high volume and slightly lower weight than my normal working sets. I’ve tweaked my split multiple times as time went on to meet my demand and I’ve found it to be perfect for my style of training.
Since February this year, I've been doing ppl, mostly the 4 day split as Peter described. I'm in my 50s, and my joints don't like too many workout days, and can only do 2 days in a row before joint discomfort forces a rest day. The only problem with ppl is my arm strength didn't keep up with the rest of my body. Example, when I do any rowing exercises, my grip gives out before the muscle I'm working does. So I've had to modify my routine to give arms their own day.
Guys I can't train with high volume , and the push day is really exhausting and rigorous as it includes all three muscles at the same time and its very hard for some people to do
PPL + Lagging 4x/week can make up for the downsides. Do Mon, Wed, Fri, Sat. Since you're probably not gonna be lagging in the quads or hammies, you can do calves + arms and delts on saturday to help bring them up.
I'm gonna try out PPL + BJJ for the coming 6 months. I just find I can't recover properly when I do 2x upper + 1 lower + 1 BJJ per week, since that BJJ session is a monster full body session.
And I have zero problems keeping the focus up for biceps and triceps at the end of my sessions, and I do calves right after squats in order to not skip those, so I think I got my bases covered.
Wish me luck!
I do PPL REST morning + BJJ afternoon .Just keep the volume low and hit it hard.
My favorite split is Push Pull Arms Legs Pause but my push is chest/shoulder and pull is only back.
I’ve been curious about moving to a PPL split myself as I’ve been on an U/L split for a while. I saw a while ago as well that some people are out there doing PPL and then UL in a week.
I do chest tris, back bis, shoulders, then legs.
So 4 day split, 1 day off.
Used to do push legs, pull upper, pull legs, push upper. 2nd best split I ever did. Taxing, tho
I used to do ULPPL but i didn’t like how my set quality tanked near the end of the push/pull sessions so i switched to ULULUL. Upper/lower is just so much more manageable than PPL, imo
Great video
Bro splits for life. Bro split is the best for building muscle, hands down.
I do pull+legs 2x a week and a separate push day 2x a week works great
Just do torso limbs split
Or
Push fullbody with quads
Off
Pull fullbody with hamstring.
Off
Repeat.
Pick 2-3 exercises for chest and back
2 for shoulders and arms
2 for quads and hamstring. Done i think this is way better than PPL if you ask me.
just do
Monday: Legs
Tuesday: Chest, tris (Upper chest)
Wednesday: Back, bis
Thursday: Chest, tris (Mid chest)
Friday: Legs
Saturday: Chest, Back (Upper chest)
Sunday: Arms
The more you learn to lift with intensity, the more time you need to recover. Bro splits have worked best for me as I progress and learn
Same
ive always undestood pull day to include deadlifts since it is working the back a lot. I also prefer doing it on pull days since doing squats and deadlifts on the same day is going to take away from whichever lift is done 2nd, either gonna have to reduce the weight on the lifts or reduce the volume. I also do it in the order push, legs, pull so I can do squats the day before deadlifts since I find that order to be much easier, I find my heavy deadlifts take away from my squats much more than heavy squats take away from my deadlifts. I am also working out more for powerlifting so I don't care much about arm aesthetic and having slightly lacking arms doesn't take away from the amount of weight I can put up. I like to do 6 day split: the first 3 days I do the accessory movements at the beginning of the workout and don't go super heavy on the compounds, then the next 3 days I do the compound first and go really heavy since I'll have an extra day to recover from then increased weight.if I've been doing that split for a few weeks and the volume is burning me out I'll just take an extra rest day after the first 3 days and turn it into an 8 days split until I don't feel burned out anymore, ppl is felixble like that. more people need to realize do should be shaping a program around a 7 day week and doing certain lifts on certain days, just build the program you need and do those days in that order. doesn't matter if my pull day is on a Monday or a tuesday, just as long as its after leg day
Good video, but i am confused with something:
You say one of the cons of PPL is that it may not be good for arms because of the compound movement beforehand.. yet full body is all compound movements before any isolation.
Is there any difference in how arms are effected between the two splits?
Yeah and why tf do people even do isolations 1st?
he is 100% right about it being great for arm/shoulder dominant guys but bad for torso dominant guys( my case)
y chest is among my best bodyparts and my triceps and delts are comparatively weaker.But who on Earth will leave chest for the end of the workout?
y biceps are pretty average and y back much larger and stronger, But hitting back after biceps is something most trainers wont recommend as the back is generally considered more important, although not as showy of a bodypart
Started
Mon - shoulders,rear delts,and arms
Tues - back and chest
Wed - legs
Thurs - repeat monday
Fri - repeat tuesday
Please give me feedback on any thoughts
Change the sequence cause you blast your shoulders tris and bis on monday which are heavelly involved next day on chest and back day.
Do it like this:
D1) C+B
D2) SH + A
D3) Rest
D4) Legs
D5) C+B
D6) SH + A
D7) Rest
Repeat.
Sounds good
I do legs and shoulders on Monday,chest and bicep on Tuesday,back and tricep on Wednesday ,then repeat till I rest on Sunday and at night 3 of them days I do star master for 30 mins each session
Only issue I have with PPL is training shoulders after chest. Arms aren't very important for a good physique anyways IMO, so I don't mind training them at the end of a workout.
ULPPL GOAT 🐐
Has anyone ever told you that you look like a battle rapper named Dizaster? Lol
Lmao I’ve been told I look like a lot of people but that’s definitely a new one haha
Been doing arnold 4 day spilt..u mentioned in yourvideo...its good ..and im getting bigger week by week
Torso/limb split?