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

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