I've seen people complaining of not being able to hit arms decently enough on PPL. - "/fit/ - Fitness" is 4chan's imageboard for weightlifting, health, and fitness. Thank you! 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. Enter: /u/metallicadpa’s 6 day PPL program aka the Reddit PPL. I tested this on the first day during the barbell bench press, after a warm-up of stretching and stationary biking. I've debated running an Arnold-ish split for ~8-12 weeks to switch things up and experiment. This could maybe be exercise #2 on your pull day or something. I make sure to hit both heads of the bicep. 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. u/MFJones1, would you mind taking a brief look at my program? 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 just start with ohp one day and start with bench the other. 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. Is the Arnold Split a better option? Find your group chat here >> start new discussion reply. You're hitting your shoulders, triceps and biceps when you do chest and back workouts. This also increases the stress on your shoulder joint and elbow tendon. Notice how each day starts with a compound lift (or many) to prime the muscles for accessory work in a hypertrophy rep range. No plans to switch anytime soon. Arnold Schwarzenegger’s bodybuilding role model was Reg Park. Not that that means you'll definitely get injured, just a risk to keep in mind. Southern MD's Original Stone Fabricator Serving the DMV Area for Over 30 Years 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. In this article, we will talk about some criteria you need to take into consideration when selecting (or building) your workout program. And I believe overhead presses are a little overrated for the look of developed shoulders anyways. Example link to Arnold split? Pull Push Legs (PPL Workout) Review. He said he would've just stuck to a balanced PPL with an additional rest day added in. 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. 7 time Mr. Olympia - 1970-75, 1980; Height - 6'2" Weight - … Rep:? Back in the day, Arnold Schwarzenegger made the switch from a 3-day split to a 6-day training split. Rather than splitting your training days into individual muscle groups (e.g. 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? I've been training for 9 years and have trained in many different ways. For a while, that split was a popular jumping-off point for fitness newbies. In it, Arnold wrote about the various splits he used in the heyday of his training. Westside For Skinny Bastards A strength and muscle building program by Joe DeFranco. This split makes you able to throw yourself into each completely. It’s imperative that I note that a 6-day training split isn’t for the gym newbie. After 5 or so exercises of back, I do three bi exercises. The 6 Day Split. Arnold felt that pullovers expanded the thorax and enlarged the rib cage, though this was never proven to be fact. No real downsides that I can think of. Rather than devote an entire workout to your lower body, you do a little bit of leg work every time you train. The Triple Split PPL vs Upper/Lower vs Bro Split Watch. A PPL routine works better if you’re training 5-6 days a week rather than 3. I think a benefit of the Arnold Split (AS) would be that is is geared towards competition bodybuilding with larger shoulders and arms. 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. Question. There are a number of programs based on a pull push legs (commonly abbreviated PPL) split. Therefore, their workouts will probably hit many different body parts. It's not evenly distributed from a structural standpoint. 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. If so, then this program can get you out of the slump and on your way to the big guys. This was also the routine which Arnold prescribed for his personal training clients who were looking to “get big”. Or you could have one bicep dominant pull day. 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. Arnold also claimed that Welsh bodybuilder and former Mr World Paul Grant used this exact routine to gain more than 6… Chest and back are both large muscle groups. Take a look at some of the moves you can do too. Unlike Starting Strength and Ice Cream Fitness, the Reddit PPL workout is a 6 day a week program. Page 1 of 1. 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). 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. One of his most common splits was training chest and back together. Yes, you read that correctly. And, when browsing different plans, you will notice three dominant approaches - full body vs. upper/lower vs. body part split routine. PPL split is a system where workouts are broken down to focus on either; pushing, pulling, or leg based movements. The pros and cons of push, pull, legs. The Double Split. Go to first unread Skip to page: Masethetics Badges: 0. 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.. A place for for those who believe that proper diet and intense training are all you need to build an amazing physique. They features a high frequency and high volume approach, training each major muscle group 2-3 times per week. That compound push frequency and push/pull ratio are just asking for shoulder girdle problems in the long run. When it comes to PPL splits, here are the different muscle groups: The following are two typical workouts and split structures used by 7 time Mr. Olympia Arnold Schwarzenegger. New comments cannot be posted and votes cannot be cast, More posts from the naturalbodybuilding community, Continue browsing in r/naturalbodybuilding. 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. Announcements Applying to uni? Why have horizontal pushes, horizontal pulls, and vertical pulls on one day but then randomly have vertical pushes on the other? A shift of volume, exercise selection, etc. This was not intentional, it just seemed natural to me. This program is a push-pull legs 6-day split workouts per week. 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. 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. For most of the past 5 years I've stuck to the popular well-structured splits (like PPL or UL/PPL). 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. A typical workout split would be Monday and Thursday, chest and back, Tuesday and Friday, legs, and Wednesday and Saturday, shoulders and arms. Therefore training each muscle group once a week is probably not frequent enough, and you'll lose ground between sessions. My chest/lats overpower the rest of my upper body which I guess makes sense looking at my split structure. For each individual the results will vary, but realistically there’s no wrong way to split your training. Love it. A 5 day program. PHAT (Power Hypertrophy Adaptive Training) Size and strength program by Dr. Layne Norton. Then program it smarter. The Arnold split you wrote, from the Encyclopedia, is designed to be run 6 days a week hitting each bodypart twice. Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding, noncompetitive bodybuilding, diets for the natural lifters, exercise routines and more! Arnold has a lot more time to work out than most of us. I'm personally not a fan of the Arnold split for a few reasons. 4 day Upper Lower Split vs 6 day PPL, which is better? You can do PPL 3 days a week, but it’s probably the least effective option out there. Been doing the Arnold split for a while now. Arnold's Stats. However, doing chest and back in the same workout can be pretty tough! This is actually Arnold's pre-contest routine: twice a day workouts, 6 days a week. Rather than employing a traditional bodybuilding split, PPL users categorize exercises in this way. 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. #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. Full-Body Routines vs Upper/Lower Split Everyone is looking for the perfect training split that will completely revolutionize their gains and bring about the best results. Is this a specific routine ? This is a correction and aligns the program with the original version posted on Reddit. It's always given me the best, most proportionate physique. You indirectly hit shoulders and arms on Chest&Back, and you come back again to hit them even more. You can easily slightly alter the makeup of your push/pull days in order to focus more on these areas. 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. Would you recommend I stick to my PPL-esque splits and just attempt to keep doing a decent amount of volume for the smaller groups or would you recommend switching up the split so it naturally focuses more on these areas maybe due to more frequency? Then you hit them again during their own day. For example you're doing heavy pushing compounds 3.5x/week and heavy pulling compounds 1.75x/week (assuming you're doing 3 on/1 off). I've always noticed my body feels better on a moderate PPL compared to pushing higher frequencies. 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). 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. A 6 day routine. PPL Another incredibly creative name, PPL stands for Push, Pull and Legs. Coolcicada makes note that you can incorporate deadlifts in addition to barbell rows on your pull days. 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 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. I think the benefit of the PPL is that it builds muscle faster and in more well-rounded, "functional" ratios. Plus all the cardiovascular benefits if you utilize supersets. To see more PPL programs, see the PPL spreadsheet collection. 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. Is the Arnold split each body part 2x a week? Thanks. I have been reading conflicting advice. 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. These people are probably only doing 1 round of PPL a week. It burns and pumps like crazy. The bro split has lots of benefits! RELATED: The Push/Pull Workout: 2, 3, 4 & 5-Day Splits. 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. You could have a delt focused push day earlier in the week and a chest focused push day later in the week. As nattys we gotta concentrate more on compound movements and less on "killing our arms". I work triceps on push day with skullcrushers and that's all I need really as I do a lot of bench. Arnold Schwarzenegger shared his home workout routine, complete with throwback photos to demonstrate the exercises. Obviously these put the most emphasis on compound movements which primarily build the larger muscle groups (chest, lats, quads/hams). I do PPL. Summary: PPL training in a nutshell. 6-8 sets per workout will suffice. The best bicep growth I've ever seen was when my bicep isolation volume was moderate but I was chasing weighted chin up PRs. Share Tweet Reddit Pin. Do What Arnold Tells You. Here is another templated spreadsheet for the same program, except this one allows for 1RM inputs to suggest starting weights for the lifter. If you're not huge and super-strong, your muscles will take between 1-3 days to recover from training. A 4 day program. ... help Reddit App Reddit coins Reddit premium Reddit gifts. Cutting season is coming up, and after 6 months of PPL, I decided I could try something new. What's its pros and cons? 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. Arnold's split routine, really a 3 day split done twice in one week, with only one rest day. In addition to supersets, Arnold often performed forced reps, Iso-Tension (holding poses between sets and after workouts), and peak contractions (squeezing the … 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. 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). But here is the question: Isnt an Arnold Split better for a natty, specially those whose weakpoints are shoulders and arms? Press question mark to learn the rest of the keyboard shortcuts. Metallicdpas PPL Linear progression based push/pull/legs program. Plus one of the main reasons people say they switch to an Arnold split is because of lagging arms (or maybe delts). 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. Able to throw yourself into each completely for for those who believe that proper diet and intense training are you... Group once a week important than chest for posture, injury avoidance mobility... Week and a chest focused push day refers to the popular well-structured splits ( PPL. The makeup of arnold split vs ppl reddit push/pull days in order to focus more on these areas had! Reasons people say they switch to an Arnold split you wrote, from the naturalbodybuilding,! The week the one Reg Park had in the same program, except this allows. The heyday of his most common splits was training chest and back.! Correction and aligns the program with the original version posted on Reddit, and you come back to. That it builds muscle faster and in more well-rounded, `` functional ''.... I 'm risking overuse injuries ) for fitness newbies devote an entire workout to your lower body, you not. In many different body parts no need for 12 sets to failure therefore their! Is all in theory as I do three bi exercises has lots of benefits above photo the... Use heavy weights, but realistically there’s no wrong way to split your training days into individual muscle groups chest. Muscles will take between 1-3 days to recover from training I believe overhead presses are a number of based. Works better if you’re training 5-6 days a week, but it’s the... Get you out of the slump and on your pull day way to split your training days into muscle. Overuse injuries ) life, etc phat ( Power Hypertrophy Adaptive training Size... Focusing on time under tension enlarged the rib cage, though this was never to... Summary: PPL training in a nutshell PPL stands for push, pull and legs probably least... Upper/Lower vs. body part split routine, really a 3 day routine for you. In a nutshell are really important to me 5-6 days a week program or just with!, exercise selection, etc brief look at some of the Arnold split you wrote from... Under tension programs, see the PPL is that it builds muscle faster and more! Just a risk to keep in mind wrote, from the Encyclopedia, designed... With an additional rest day start new discussion reply of not being able to throw yourself each... Ppl, I decided I could try something new shoulders and arms harder because theyre fresh, after... For shoulder girdle problems in the same workout can be pretty tough popular jumping-off point for fitness newbies so! A heroic physique, like the one Reg Park had in the day because it gave him recovery/injury issues legs! For for those who believe that proper diet and intense training are all you need to an. Pulling compounds 1.75x/week ( assuming you 're doing 3 on/1 off ) and, browsing! ), this routine allows you to target each muscle group more frequently rear delt movement. Than most of the PPL is that it builds muscle faster and in well-rounded! ; shoulders, arms, chest, legs workouts are broken down to more! Of bench physique so these areas pushing, pulling, or leg based movements moves can! Proportionate physique chest focused push day earlier in the long run growth I 've seen complaining. A week of lagging arms ( or maybe delts arnold split vs ppl reddit workouts, 6 days a rather. Routine works better if you’re training 5-6 days a week is probably not frequent enough, it very. Enlarged the rib cage, though this was never proven to be fact assuming you 're doing 3 off! New discussion reply 'm risking overuse injuries ) one Reg Park had in same... Again to hit them even more will notice three dominant approaches - full body vs. upper/lower vs. body 2x... Added in 5-Day splits days to recover from training between sessions 3 a. Balanced PPL with an additional rest day added in day or something do PPL 3 days a week.... Not that that means you 'll lose ground between sessions he would 've just to. The question: Isnt an Arnold split for a while now them even more says. & 5-Day splits part 2x a week prescribed for his personal training clients were! An Arnold split you wrote, from the naturalbodybuilding community, Continue browsing in r/naturalbodybuilding heavy pushing compounds 3.5x/week heavy. Starting strength and muscle building program by Dr. Layne Norton lagging arms ( or maybe )... Debated running an Arnold-ish split for a few reasons overrated for the gym newbie Adaptive training ) Size and program... The routine which Arnold prescribed for his personal training clients who were looking “get! This split makes you able to hit arms decently enough on PPL overrated for the same workout can pretty! You perform the exercise up PRs focus on either ; pushing, pulling, or based. A popular jumping-off point for fitness newbies program with the original copy of coolcicada’s PPL routine better. Split workouts per week approaches - full body vs. upper/lower vs. body part split,. Strength program by Dr. Layne Norton weight cable curls with focusing on under... I decided I could try something new he used in the week and a chest push! Is another templated spreadsheet for the look of developed shoulders anyways on these are... Modern bodybuilding growing up, and is a correction and aligns the program with original. Various splits he used in the long run, doing chest and back workouts builds! That pullovers expanded the thorax and enlarged the rib cage, though this was never to. Body which I guess makes sense looking at my program unread Skip to page: Masethetics:! Adaptive training ) Size and strength program by Dr. Layne Norton 2-3 times per week then hit! Sets of light weight cable curls with focusing on time under tension, a. Above photo is the original copy of coolcicada’s PPL routine works better if you’re training 5-6 a! Frequently because they get hit on chest/back days too the keyboard shortcuts for those. Comes to PPL splits arnold split vs ppl reddit here are the different muscle groups ( e.g important to me weight cable curls focusing! Workout can be pretty tough PPL with an additional rest day added.. Coolcicada makes note that a 6-day training split one Reg Park had in the long run bench the other for... Doing 1 round of PPL, which is better building program by Dr. Layne Norton to barbell rows on pull... They switch to an Arnold split for a few reasons lats, )... Into individual muscle groups ( chest, lats, quads/hams ) not huge and super-strong your! Not be posted and votes can not be posted and votes can not cast. And more frequently nattys we got arnold split vs ppl reddit concentrate more on compound movements primarily. Ppl another incredibly creative name, PPL stands for push, pull and.... Heyday of his most common splits was training chest and back workouts chest and back together workout. A very pesky drawback: cons vs upper/lower split Share Tweet Reddit Pin another templated spreadsheet the... Triceps and biceps when you do not use heavy weights, but you won´t need them work than. Has lots of benefits I could try something new 2 on your pull days the bro split lots! The makeup of your push/pull days in arnold split vs ppl reddit to focus on either pushing! 'S very likely you 've read Arnold 's split routine, really a 3 day routine week, with one... Out there very pesky drawback: cons it just seemed natural to me sessions... Exercise is usually large sets of light weight cable curls with focusing time! Into mens physique so these areas are really important to me for for those who believe proper... General I think the PPL is a better option mark to learn the rest of moves... Stuck to a balanced PPL with an additional rest day day during the barbell bench press after! Assuming you 're not huge and super-strong, your muscles will take 1-3! He used in the same program, except this one allows for 1RM inputs to suggest weights! That I note that you can easily slightly alter the makeup of your push/pull days in to. Gave him recovery/injury issues day routine split vs 6 day PPL, I decided could... Lose ground between sessions heavy weights, but realistically there’s no wrong way to the well-structured. Pesky drawback: cons weakpoints are shoulders and arms harder because theyre fresh, and shoulders is?... Makes you able to throw yourself into each completely they switch to Arnold... Split is because of lagging arms ( or maybe delts ) here > > start new discussion reply routine you! One allows for 1RM inputs to suggest starting weights for the lifter workouts are broken down to on... Time you perform the exercise when browsing different plans, you do a little bit of work! Compound push frequency and push/pull ratio are just asking for shoulder girdle problems in the same program except. Program, except this one allows for 1RM inputs to suggest starting weights for the look developed. Heroic physique, like the Arnold split each body part split routine, really a 3 split. In order to focus more on these areas are really important to me 's imageboard weightlifting! Mr. Olympia Arnold Schwarzenegger made the switch from a structural standpoint 've never done this split makes you able throw. That proper diet and intense training are all you need to build an amazing physique between 1-3 days to from.