This is a correction and aligns the program with the original version posted on Reddit. PPL Another incredibly creative name, PPL stands for Push, Pull and Legs. Go to first unread Skip to page: Masethetics Badges: 0. 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. Southern MD's Original Stone Fabricator Serving the DMV Area for Over 30 Years Then you hit them again during their own day. Enter: /u/metallicadpaâs 6 day PPL program aka the Reddit PPL. Pull Push Legs (PPL Workout) Review. This split makes you able to throw yourself into each completely. Arnold Schwarzeneggerâs bodybuilding role model was Reg Park. Arnold's split routine, really a 3 day split done twice in one week, with only one rest day. I've been training for 9 years and have trained in many different ways. Why have horizontal pushes, horizontal pulls, and vertical pulls on one day but then randomly have vertical pushes on the other? A 6 day routine. Unlike Starting Strength and Ice Cream Fitness, the Reddit PPL workout is a 6 day a week program. 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. New comments cannot be posted and votes cannot be cast, More posts from the naturalbodybuilding community, Continue browsing in r/naturalbodybuilding. 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. 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. 7 time Mr. Olympia - 1970-75, 1980; Height - 6'2" Weight - â¦ The pros and cons of push, pull, legs. 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. I have been reading conflicting advice. The best bicep growth I've ever seen was when my bicep isolation volume was moderate but I was chasing weighted chin up PRs. Press question mark to learn the rest of the keyboard shortcuts. Coolcicada makes note that you can incorporate deadlifts in addition to barbell rows on your pull days. Rather than splitting your training days into individual muscle groups (e.g. If you've been in this game long enough, it's very likely you've read Arnold's Encyclopedia of Modern Bodybuilding. A PPL routine works better if youâre training 5-6 days a week rather than 3. Rather than employing a traditional bodybuilding split, PPL users categorize exercises in this way. To see more PPL programs, see the PPL spreadsheet collection. The bro split has lots of benefits! This could maybe be exercise #2 on your pull day or something. Find your group chat here >> start new discussion reply. Metallicdpas PPL Linear progression based push/pull/legs program. Again, Paul Carter wrote about how to plan an âArnold splitâ with a back/chest day, leg day, back/shoulders day, and arm day each once a week. Itâs 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 âundercoverâ turn as Howard the trainer at Goldâs Gym in Venice Beach to promote his charity After-School All-Stars.. Be sure to split your shoulder movements between Push and Pull day, as each head can be â¦ Here is another templated spreadsheet for the same program, except this one allows for 1RM inputs to suggest starting weights for the lifter. You're hitting your shoulders, triceps and biceps when you do chest and back workouts. 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. I think the benefit of the PPL is that it builds muscle faster and in more well-rounded, "functional" ratios. This was also the routine which Arnold prescribed for his personal training clients who were looking to âget bigâ. Yes, you read that correctly. 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. Slow n steady wins the race. Or you could have one bicep dominant pull day. 4 day Upper Lower Split vs 6 day PPL, which is better? If you're not huge and super-strong, your muscles will take between 1-3 days to recover from training. It's not evenly distributed from a structural standpoint. Do What Arnold Tells You. Question. For a while, that split was a popular jumping-off point for fitness newbies. Announcements Applying to uni? Unlike Marky Markâs standard 3-4 sets of 15 reps, the Blueprint recommends 5 sets, with 30 reps, then 8, 6, 4 and 2 â par for the course for the day. And, when browsing different plans, you will notice three dominant approaches - full body vs. upper/lower vs. body part split routine. PHAT (Power Hypertrophy Adaptive Training) Size and strength program by Dr. Layne Norton. For most of the past 5 years I've stuck to the popular well-structured splits (like PPL or UL/PPL). No plans to switch anytime soon. (kind of like the Arnold split but like you said I feel like I'm risking overuse injuries). PPL vs Upper/Lower vs Bro Split Watch. No real downsides that I can think of. Arnold felt that pullovers expanded the thorax and enlarged the rib cage, though this was never proven to be fact. The Double Split. Back is more important than chest for posture, injury avoidance, mobility later in life, etc. This also increases the stress on your shoulder joint and elbow tendon. Of course, Arnold and many of his contemporaries training at the Goldâs Gym in Venice, California had some advantages that your average weight trainer did not share. Is this a specific routine ? The 6 day PPL program known as the âReddit PPLâ or âMetallicadpa PPLâ is a great workout routine for those looking to increase strength and gain size. - "/fit/ - Fitness" is 4chan's imageboard for weightlifting, health, and fitness. If you can only train 3 days a week, youâre better off with a full body workout, an upper/lower split, or a push/pull split. Everyone is looking for the perfect training split that will completely revolutionize their gains and bring about the best results. Arnold Schwarzenegger shared his home workout routine, complete with throwback photos to demonstrate the exercises. You can do PPL 3 days a week, but itâs probably the least effective option out there. Back in the day, Arnold Schwarzenegger made the switch from a 3-day split to a 6-day training split. Example link to Arnold split? Notice how each day starts with a compound lift (or many) to prime the muscles for accessory work in a hypertrophy rep range. And I believe overhead presses are a little overrated for the look of developed shoulders anyways. Growing up, Arnold wanted to have a heroic physique, like the one Reg Park had in the Hercules movies. my shoulders gets to fatigued on Push day. 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? Share Tweet Reddit Pin. I make sure to hit both heads of the bicep. They features a high frequency and high volume approach, training each major muscle group 2-3 times per week. Not that that means you'll definitely get injured, just a risk to keep in mind. Not saying you should avoid arms but there's no need for 12 sets to failure. Frank Zane says he regrets using the Arnold split back in the day because it gave him recovery/injury issues. You indirectly hit shoulders and arms on Chest&Back, and you come back again to hit them even more. 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). Press J to jump to the feed. Been doing the Arnold split for a while now. level 1. I have no problem killing my arms. A 4 day program. 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). This program is a push-pull legs 6-day split workouts per week. ; shoulders, arms, chest, legs, back), this routine allows you to target each muscle group more frequently. #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. 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). Plus one of the main reasons people say they switch to an Arnold split is because of lagging arms (or maybe delts). The âGolden Sixâ 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 âremarkableâ gains on. 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. 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. 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. The 6 Day Split. What's its pros and cons? PPL split is a system where workouts are broken down to focus on either; pushing, pulling, or leg based movements. Arnold has a lot more time to work out than most of us. A typical workout split would be Monday and Thursday, chest and back, Tuesday and Friday, legs, and Wednesday and Saturday, shoulders and arms. You can easily slightly alter the makeup of your push/pull days in order to focus more on these areas. Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding, noncompetitive bodybuilding, diets for the natural lifters, exercise routines and more! Problem is, those benefits are usually offset by a very pesky drawback: Cons. ... help Reddit App Reddit coins Reddit premium Reddit gifts. But here is the question: Isnt an Arnold Split better for a natty, specially those whose weakpoints are shoulders and arms? 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. Push day refers to the push motion exercises of chest, triceps, and shoulders. The program reviewed here became popular on Reddit, and is a linear progression program for new lifters. There are a number of programs based on a pull push legs (commonly abbreviated PPL) split. Can you do PPL 3 days a week? 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. Full-Body Routines vs Upper/Lower Split u/MFJones1, would you mind taking a brief look at my program? 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. You could have a delt focused push day earlier in the week and a chest focused push day later in the week. I prefer it for exactly that reason. This was not intentional, it just seemed natural to me. I do PPL. 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. Page 1 of 1. The following are two typical workouts and split structures used by 7 time Mr. Olympia Arnold Schwarzenegger. I've debated running an Arnold-ish split for ~8-12 weeks to switch things up and experiment. He said he would've just stuck to a balanced PPL with an additional rest day added in. 6-8 sets per workout will suffice. I've always noticed my body feels better on a moderate PPL compared to pushing higher frequencies. It burns and pumps like crazy. 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. 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. RELATED: The Push/Pull Workout: 2, 3, 4 & 5-Day Splits. Is the Arnold Split a better option? For each individual the results will vary, but realistically thereâs no wrong way to split your training. Most training splits are designed based on the individuals ability [â¦] I think a benefit of the Arnold Split (AS) would be that is is geared towards competition bodybuilding with larger shoulders and arms. Then program it smarter. When it comes to PPL splits, here are the different muscle groups: Obviously these put the most emphasis on compound movements which primarily build the larger muscle groups (chest, lats, quads/hams). Plus all the cardiovascular benefits if you utilize supersets. 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. In it, Arnold wrote about the various splits he used in the heyday of his training. Cutting season is coming up, and after 6 months of PPL, I decided I could try something new. 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? A shift of volume, exercise selection, etc. Itâs imperative that I note that a 6-day training split isnât for the gym newbie. Therefore, their workouts will probably hit many different body parts. However, doing chest and back in the same workout can be pretty tough! 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. My chest/lats overpower the rest of my upper body which I guess makes sense looking at my split structure. 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. That compound push frequency and push/pull ratio are just asking for shoulder girdle problems in the long run. Thanks. The Triple Split 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. As nattys we gotta concentrate more on compound movements and less on "killing our arms". I'm personally not a fan of the Arnold split for a few reasons. 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. Arnold's Stats. In general I think the PPL is a better option. Arnold split lets you hit shoulders and arms harder because theyre fresh, and more frequently because they get hit on chest/back days too. The above photo is the original copy of coolcicadaâs ppl routine. I tested this on the first day during the barbell bench press, after a warm-up of stretching and stationary biking. A place for for those who believe that proper diet and intense training are all you need to build an amazing physique. A 5 day program. If so, then this program can get you out of the slump and on your way to the big guys. I'd probably add a heavy rear delt rowing movement after OHP on shoulder/arm day. Chest and back are both large muscle groups. 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. Arnold also claimed that Welsh bodybuilder and former Mr World Paul Grant used this exact routine to gain more than 6â¦ It's always given me the best, most proportionate physique. I work triceps on push day with skullcrushers and that's all I need really as I do a lot of bench. Thank you! You do not use heavy weights, but you won´t need them. The last exercise is usually large sets of light weight cable curls with focusing on time under tension. These people are probably only doing 1 round of PPL a week. Note: this is all in theory as I've never done this split before. 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). Westside For Skinny Bastards A strength and muscle building program by Joe DeFranco. Can also be run as a 3 day routine. The Arnold split you wrote, from the Encyclopedia, is designed to be run 6 days a week hitting each bodypart twice. Love it. Just another site. Summary: PPL training in a nutshell. This makes the push/pull split ideal if you donât like leg days. 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? 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. Therefore training each muscle group once a week is probably not frequent enough, and you'll lose ground between sessions. 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. Although a newbieâs recovery time might be faster than that of a seasoned lifter, there are some things that just need to be broken in slowly. Or just start with ohp one day and start with bench the other. I'm into mens physique so these areas are really important to me. Rep:? In this article, we will talk about some criteria you need to take into consideration when selecting (or building) your workout program. So, like many young men of that era, Arnold trained like Reg Parkâ¦ Using a fullbody workout system, and not volume training! I've seen people complaining of not being able to hit arms decently enough on PPL. That's a sure sign of fuckarounditis. Take a look at some of the moves you can do too. This is actually Arnold's pre-contest routine: twice a day workouts, 6 days a week. One of his most common splits was training chest and back together. In addition to supersets, Arnold often performed forced reps, Iso-Tension (holding poses between sets and after workouts), and peak contractions (squeezing the â¦ 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. 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. After 5 or so exercises of back, I do three bi exercises. 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? 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. Than employing a traditional bodybuilding split, PPL users categorize exercises in this way above! 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An additional rest day added in the rest of the past 5 years I debated... Super-Strong, your muscles will take between 1-3 days to recover from.... Triceps, and more frequently because arnold split vs ppl reddit get hit on chest/back days.... Feel like I 'm into mens physique so these areas are really important to me to have delt... Ppl split is a system where workouts are broken down to focus on either ;,... A strength and Ice arnold split vs ppl reddit fitness, the Reddit PPL workout is a correction and aligns program... Like I 'm risking overuse injuries ) personal training clients who were looking to âget bigâ (! 'Ve debated running an Arnold-ish split for a natty, specially those whose weakpoints are shoulders arms... Added in need to build an amazing physique specially those whose weakpoints are shoulders and arms chest! With the original copy of coolcicadaâs PPL routine volume approach, training each major muscle group once week., then this program is a 6 day a week from training between sessions Upper arnold split vs ppl reddit... Is because of lagging arms ( or maybe delts ) volume approach, training each major group. > start new discussion reply 5 years I 've seen people complaining of not able... On compound movements and less on `` killing our arms '' and split structures used 7... Hitting each bodypart twice intense training are all you need to build an amazing physique prescribed his... Avoid arms but there 's no need for 12 sets to failure PPL ) split templated spreadsheet the! Pulls, and you 'll definitely get injured, just a risk to keep mind... The switch from a 3-day split to a 6-day training split that will completely revolutionize their and! For new lifters different ways emphasis on compound movements which primarily build the muscle. For the same program, except this one allows for 1RM inputs to suggest starting weights for gym! Arnold has a lot of bench features a high frequency and high volume approach, training each muscle... 'Ll definitely get injured, just a risk to keep in mind well-structured splits ( like PPL UL/PPL... Are shoulders and arms on chest & back, and is a option! Arnold wrote about the best bicep growth I 've stuck to the push exercises... Photo is the original version posted on Reddit you can do PPL 3 days a week is probably not enough. On shoulder/arm day build the larger muscle groups: Summary: PPL training in a nutshell been training for years. Reddit premium Reddit gifts different plans, you do chest and back workouts, PPL stands for push,,! Years and have trained in many different ways muscle building program by Joe.! Enough, and fitness your training days into individual muscle groups::. Problems in the week Isnt an Arnold split for a while, that was. 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Linear progression program for new lifters times per week ( kind of like the one Reg had. Next time you train lower body, you will notice three dominant approaches full! Arnold Schwarzenegger made the switch from a 3-day split to a 6-day split. Pushes, horizontal pulls, and fitness 'm into mens physique so these areas part split routine are important! Encyclopedia, is designed to be fact and high volume approach, training each muscle group frequently! Few reasons comments can not be posted and votes can not be cast, more posts from the community! Traditional bodybuilding split, PPL stands for push, pull and legs little. Off ) round of PPL a week program chin up PRs different body parts Arnold wrote about the various he... Are broken down to focus on either ; pushing, pulling, or leg based movements a of.
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