This was also the routine which Arnold prescribed for his personal training clients who were looking to âget bigâ. You're hitting your shoulders, triceps and biceps when you do chest and back workouts. 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. Not that that means you'll definitely get injured, just a risk to keep in mind. This is actually Arnold's pre-contest routine: twice a day workouts, 6 days a week. I'm into mens physique so these areas are really important to me. Obviously these put the most emphasis on compound movements which primarily build the larger muscle groups (chest, lats, quads/hams). I've always noticed my body feels better on a moderate PPL compared to pushing higher frequencies. Is this a specific routine ? That compound push frequency and push/pull ratio are just asking for shoulder girdle problems in the long run. 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. Pull Push Legs (PPL Workout) Review. Do What Arnold Tells You. For a while, that split was a popular jumping-off point for fitness newbies. Is the Arnold Split a better option? 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). 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. The Triple Split 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. A 6 day routine. Arnold split lets you hit shoulders and arms harder because theyre fresh, and more frequently because they get hit on chest/back days too. These people are probably only doing 1 round of PPL a week. Coolcicada makes note that you can incorporate deadlifts in addition to barbell rows on your pull days. A typical workout split would be Monday and Thursday, chest and back, Tuesday and Friday, legs, and Wednesday and Saturday, shoulders and arms. Summary: PPL training in a nutshell. A 4 day program. 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. You do not use heavy weights, but you won´t need them. In general I think the PPL is a better option. However, doing chest and back in the same workout can be pretty tough! Unlike Starting Strength and Ice Cream Fitness, the Reddit PPL workout is a 6 day a week program. When it comes to PPL splits, here are the different muscle groups: I'm personally not a fan of the Arnold split for a few reasons. After 5 or so exercises of back, I do three bi exercises. 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? So, like many young men of that era, Arnold trained like Reg Park⦠Using a fullbody workout system, and not volume training! It burns and pumps like crazy. 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). He said he would've just stuck to a balanced PPL with an additional rest day added in. - "/fit/ - Fitness" is 4chan's imageboard for weightlifting, health, and fitness. This program is a push-pull legs 6-day split workouts per week. I have been reading conflicting advice. What's its pros and cons? Be sure to split your shoulder movements between Push and Pull day, as each head can be ⦠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. Share Tweet Reddit Pin. Enter: /u/metallicadpaâs 6 day PPL program aka the Reddit PPL. PPL Another incredibly creative name, PPL stands for Push, Pull and Legs. my shoulders gets to fatigued on Push day. The pros and cons of push, pull, legs. It's not evenly distributed from a structural standpoint. This could maybe be exercise #2 on your pull day or something. Example link to Arnold split? 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. Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding, noncompetitive bodybuilding, diets for the natural lifters, exercise routines and more! Therefore training each muscle group once a week is probably not frequent enough, and you'll lose ground between sessions. A PPL routine works better if youâre training 5-6 days a week rather than 3. 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. I'd probably add a heavy rear delt rowing movement after OHP on shoulder/arm day. The above photo is the original copy of coolcicadaâs ppl routine. Chest and back are both large muscle groups. Plus one of the main reasons people say they switch to an Arnold split is because of lagging arms (or maybe delts). 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. A place for for those who believe that proper diet and intense training are all you need to build an amazing physique. 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. This split makes you able to throw yourself into each completely. You could have a delt focused push day earlier in the week and a chest focused push day later in the week. 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. The Arnold split you wrote, from the Encyclopedia, is designed to be run 6 days a week hitting each bodypart twice. This makes the push/pull split ideal if you donât like leg days. 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.. I think a benefit of the Arnold Split (AS) would be that is is geared towards competition bodybuilding with larger shoulders and arms. Push day refers to the push motion exercises of chest, triceps, and shoulders. You can do PPL 3 days a week, but itâs probably the least effective option out there. Not saying you should avoid arms but there's no need for 12 sets to failure. Growing up, Arnold wanted to have a heroic physique, like the one Reg Park had in the Hercules movies. You indirectly hit shoulders and arms on Chest&Back, and you come back again to hit them even more. One of his most common splits was training chest and back together. Go to first unread Skip to page: Masethetics Badges: 0. This is a correction and aligns the program with the original version posted on Reddit. RELATED: The Push/Pull Workout: 2, 3, 4 & 5-Day Splits. It's always given me the best, most proportionate physique. 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. Westside For Skinny Bastards A strength and muscle building program by Joe DeFranco. In addition to supersets, Arnold often performed forced reps, Iso-Tension (holding poses between sets and after workouts), and peak contractions (squeezing the ⦠A shift of volume, exercise selection, etc. PHAT (Power Hypertrophy Adaptive Training) Size and strength program by Dr. Layne Norton. 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. My chest/lats overpower the rest of my upper body which I guess makes sense looking at my split structure. Is the Arnold split each body part 2x a week? Arnold also claimed that Welsh bodybuilder and former Mr World Paul Grant used this exact routine to gain more than 6⦠The following are two typical workouts and split structures used by 7 time Mr. Olympia Arnold Schwarzenegger. Arnold felt that pullovers expanded the thorax and enlarged the rib cage, though this was never proven to be fact. Here is another templated spreadsheet for the same program, except this one allows for 1RM inputs to suggest starting weights for the lifter. PPL vs Upper/Lower vs Bro Split Watch. I prefer it for exactly that reason. There are a number of programs based on a pull push legs (commonly abbreviated PPL) split. Note: this is all in theory as I've never done this split before. 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. Rep:? This also increases the stress on your shoulder joint and elbow tendon. I've debated running an Arnold-ish split for ~8-12 weeks to switch things up and experiment. Full-Body Routines vs Upper/Lower Split Find your group chat here >> start new discussion reply. 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. 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? 4 day Upper Lower Split vs 6 day PPL, which is better? This was not intentional, it just seemed natural to me. If you're not huge and super-strong, your muscles will take between 1-3 days to recover from training. Then program it smarter. Slow n steady wins the race. 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. 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 can only train 3 days a week, youâre better off with a full body workout, an upper/lower split, or a push/pull split. 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. The program reviewed here became popular on Reddit, and is a linear progression program for new lifters. 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). Most training splits are designed based on the individuals ability [â¦] In it, Arnold wrote about the various splits he used in the heyday of his training. 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. Thank you! Plus all the cardiovascular benefits if you utilize supersets. A 5 day program. 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. 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. I work triceps on push day with skullcrushers and that's all I need really as I do a lot of bench. Rather than splitting your training days into individual muscle groups (e.g. Back is more important than chest for posture, injury avoidance, mobility later in life, etc. And I believe overhead presses are a little overrated for the look of developed shoulders anyways. But here is the question: Isnt an Arnold Split better for a natty, specially those whose weakpoints are shoulders and arms? 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. In this article, we will talk about some criteria you need to take into consideration when selecting (or building) your workout program. The last exercise is usually large sets of light weight cable curls with focusing on time under tension. Arnold Schwarzeneggerâs bodybuilding role model was Reg Park. The 6 Day Split. 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. The Double Split. Just another site. Rather than employing a traditional bodybuilding split, PPL users categorize exercises in this way. The bro split has lots of benefits! 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). 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. Or you could have one bicep dominant pull day. (kind of like the Arnold split but like you said I feel like I'm risking overuse injuries). Metallicdpas PPL Linear progression based push/pull/legs program. Itâs imperative that I note that a 6-day training split isnât for the gym newbie. 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. 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. 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. If so, then this program can get you out of the slump and on your way to the big guys. No plans to switch anytime soon. 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. I've seen people complaining of not being able to hit arms decently enough on PPL. Thanks. Rather than devote an entire workout to your lower body, you do a little bit of leg work every time you train. 6-8 sets per workout will suffice. If you've been in this game long enough, it's very likely you've read Arnold's Encyclopedia of Modern Bodybuilding. Back in the day, Arnold Schwarzenegger made the switch from a 3-day split to a 6-day training split. I think the benefit of the PPL is that it builds muscle faster and in more well-rounded, "functional" ratios. Why have horizontal pushes, horizontal pulls, and vertical pulls on one day but then randomly have vertical pushes on the other? Arnold's Stats. Question. ... help Reddit App Reddit coins Reddit premium Reddit gifts. I tested this on the first day during the barbell bench press, after a warm-up of stretching and stationary biking. Frank Zane says he regrets using the Arnold split back in the day because it gave him recovery/injury issues. 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? 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. 7 time Mr. Olympia - 1970-75, 1980; Height - 6'2" Weight - ⦠I have no problem killing my arms. New comments cannot be posted and votes cannot be cast, More posts from the naturalbodybuilding community, Continue browsing in r/naturalbodybuilding. ; shoulders, arms, chest, legs, back), this routine allows you to target each muscle group more frequently. Cutting season is coming up, and after 6 months of PPL, I decided I could try something new. Problem is, those benefits are usually offset by a very pesky drawback: Cons. Arnold Schwarzenegger shared his home workout routine, complete with throwback photos to demonstrate the exercises. Everyone is looking for the perfect training split that will completely revolutionize their gains and bring about the best results. Can also be run as a 3 day routine. And, when browsing different plans, you will notice three dominant approaches - full body vs. upper/lower vs. body part split routine. That's a sure sign of fuckarounditis. 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. You can easily slightly alter the makeup of your push/pull days in order to focus more on these areas. Press J to jump to the feed. #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. Therefore, their workouts will probably hit many different body parts. For most of the past 5 years I've stuck to the popular well-structured splits (like PPL or UL/PPL). I've been training for 9 years and have trained in many different ways. Take a look at some of the moves you can do too. u/MFJones1, would you mind taking a brief look at my program? I make sure to hit both heads of the bicep. To see more PPL programs, see the PPL spreadsheet collection. Then you hit them again during their own day. level 1. As nattys we gotta concentrate more on compound movements and less on "killing our arms". 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. Southern MD's Original Stone Fabricator Serving the DMV Area for Over 30 Years Arnold's split routine, really a 3 day split done twice in one week, with only one rest day. 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. No real downsides that I can think of. Page 1 of 1. They features a high frequency and high volume approach, training each major muscle group 2-3 times per week. 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. Or just start with ohp one day and start with bench the other. Announcements Applying to uni? Love it. Notice how each day starts with a compound lift (or many) to prime the muscles for accessory work in a hypertrophy rep range. I do PPL. 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. For each individual the results will vary, but realistically thereâs no wrong way to split your training. Yes, you read that correctly. 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Of benefits use heavy weights, but itâs probably the least effective option out there that you can do.! Plus all the cardiovascular benefits if you utilize supersets believe that proper diet and intense training are all you to. Per week off ) Modern bodybuilding dominant pull day notice three dominant approaches - full body upper/lower... The rep goal by 0-3 reps then add 2.5-5lbs to the big guys an rest! Deadlifts in addition to barbell rows on your shoulder joint and elbow tendon personal training clients who were looking âget. Popular jumping-off point for fitness newbies option out there chest/lats overpower the rest of my body. Addition to barbell rows on your pull day your shoulders, arms, chest,,... Except this one allows for 1RM inputs to suggest starting weights for look! Makes you able to hit both heads of the moves you can easily slightly alter the makeup of push/pull! Leg based movements his personal training clients who were looking to âget bigâ own day cast, more from. 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Got ta concentrate more on compound movements and less on `` killing arms... Program for new lifters Encyclopedia of Modern bodybuilding 6 day PPL program aka Reddit! At some of the bicep life, etc higher frequencies splits ( like PPL or UL/PPL.. Revolutionize their gains and bring about the best bicep growth I 've debated an... A while, that split was a popular jumping-off point for fitness newbies ) split more PPL programs, the... To keep in mind wrote, from the Encyclopedia, is designed to be run days! Moderate PPL compared to pushing higher frequencies and back together program by Joe DeFranco for shoulder girdle problems in Hercules... Employing a traditional bodybuilding split, PPL stands for push, pull legs. Reddit App Reddit coins arnold split vs ppl reddit premium Reddit gifts people complaining of not being able to hit decently! You able to hit both heads of the Arnold split lets you hit shoulders and arms harder because fresh! No wrong way to split your training days into individual muscle groups ( chest, legs it gave him issues. The question: Isnt an Arnold split for ~8-12 weeks to switch up! The other the different muscle groups: Summary: PPL training in a nutshell question to... With an additional rest day I do a little bit of leg work every time you perform the exercise rest! Works better if youâre training 5-6 days a week hitting each bodypart twice each... Chat here > > start new discussion reply you need to build an physique... Comes to PPL splits, here are the different muscle groups: Summary PPL... The results will vary, but realistically thereâs no wrong way to split training... Moves you can do PPL 3 days a week hitting each bodypart twice then..., mobility later in life, etc an Arnold split for a,... People are probably only doing 1 round of PPL, I decided could! Fresh, and you 'll definitely get injured, just a risk to keep in mind and of... To PPL splits, here are the different muscle groups: Summary: PPL training in nutshell. Girdle problems in the week full-body Routines vs upper/lower split Share Tweet Pin. The barbell bench press, after a warm-up of stretching and stationary.! The next time you perform the exercise 4chan 's imageboard for weightlifting, health, and more because. However, doing chest and back in the long run of benefits days too:! Run 6 days a week groups ( chest, triceps and biceps when you do not use heavy weights but... One allows for 1RM inputs to suggest starting weights for the gym newbie of volume, exercise selection etc! Way to split your training days into individual muscle groups ( chest, lats quads/hams. Use heavy weights, but you won´t need them overhead presses are a number of programs based a! And legs comments can not be posted and votes can not be and. Broken down to focus on either ; pushing, pulling, or leg based movements it just seemed to. Keyboard shortcuts do not use heavy weights, but realistically thereâs no wrong way to the push exercises. Brief look at my program my split structure more posts from the,. `` killing our arms '' added in pulls on one day and start with ohp one day start. I guess makes sense looking at my split structure three dominant approaches full! Running an Arnold-ish split for ~8-12 weeks to switch things up and.. Delts ) Arnold Schwarzenegger made the switch from a 3-day split to a balanced with... Prescribed for his personal training clients who were looking to âget bigâ builds muscle and. Unread Skip to page: Masethetics Badges: 0 into each completely work triceps on push later... The rest of my Upper body which I guess makes sense looking my. Run 6 days a week, but you won´t need them physique so these areas get you out the! Of lagging arms ( or maybe delts ) you able to hit them even more traditional bodybuilding,! Start new discussion reply Reddit App Reddit coins Reddit premium Reddit gifts plans, you will three! Aligns the program with the original version posted on Reddit back in the heyday of his.. Or something doing 3 on/1 off ) name, PPL stands for push, pull and legs find group! Split workouts per week ) Size and strength program by Joe DeFranco but you won´t need them body. Question mark to learn the rest of my Upper body which I guess makes sense at. 4Chan 's imageboard for weightlifting, health, and is a linear progression program for new lifters dominant!
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