Choosing a Bodybuilding Workout Program: PPL (Push Pull Legs) vs “Bro Split” | Beginnner to Advanced
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- Опубликовано: 3 июл 2024
- Join fitness legend James Grage in this in-depth video as he breaks down and compares the PPL (Push Pull Legs) workout split and the traditional Bro Split for a bodybuilding style workout for building muscle. Whether you're a beginner or an advanced lifter, this video will help clarify the differences between the two workout splits, and guide you in choosing the best fit for your fitness journey.In this video, James discusses the structure of both the PPL split and Bro split, their advantages and disadvantages, and how to implement them effectively. Discover whether the PPL split or Bro split is the better choice for beginners, intermediates, or advanced trainers.
Chapters:
00:00:00 - Introduction to PPL and Bro Split
00:00:12 - Differences between PPL and Bro Split
00:00:38 - PPL and Bro Split for beginners
00:01:07 - PPL and Bro Split for advanced trainers
00:02:00 - Rest Days in PPL and Bro Split
00:02:57 - Intensity of Workouts in PPL and Bro Split
00:03:23 - Synchronous and Asynchronous PPL Splits
00:04:38 - The Hybrid PPL Split
00:05:50 - Advantages and Disadvantages of the PPL Split
00:06:14 - Advantages and Disadvantages of the Bro Split
00:07:00 - The Importance of Consistency in Workout Splits
00:08:04 - Is PPL or Bro Split More Effective?
00:09:10 - The Importance of Recovery in Workout Splits
00:10:25 - Functional Efficiency of PPL and Bro Split
00:11:11 - The Role of Compound Movements in PPL and Bro Split
00:12:36 - Is PPL Better for Beginners?
00:13:12 - Overtraining and the Importance of Rest
00:14:07 - Focused Inefficiency in a Bro Split
00:15:23 - Common Questions about PPL and Bro Split
00:16:30 - The Downside of PPL Split
00:17:07 - Personal Experiences with PPL and Bro Split
00:18:14 - Conclusion
Remember to hit the like and subscribe button for more fitness tips and workout guidance from James Grage!
#ppl #BroSplit #WorkoutSplit
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one day I did a search for shoulder press exercises. RUclips qued up 10 videos, one after another all these very qualitifed and accomplished body builders, trainers, physiotherapists, etc, etc, explained in detail the proper from for a shoulder press both for growth and to avoid injury. The problem with this series of videos is that every video contradicted the previous one. Standing, sitting, full range of motion, partial, in front , behind, etc, etc. It was almost a parody it seemed. The last video in the series was Jay Cutler, clearly the most accomplished physique of everyone, and he did everythig wrong according to all the previous experts. It seems the only common thread was simply doing the work consistently over time. Everything works if you do the work. I think people should consider that when looking at resistence bands. They too really do the job as long as you do. Apologies for the length of my comments. I always enjoy your content and teaching.
I watched a video of Cutler doing some exercises and people in the comments were criticizing his technique. I thought "Cutler is a Mr Olympia winner. You criticizing Cutler is like a middle school student arguing with Stephen Hawking about physics"
I feel the same way. There’s so many different ways to do things, and most of them can work…as long as you do.
Mr Grage, I want to thank you. I discovered you through your band videos (i used bands during covid lockdowns). Your videos helped me maintain my build and make gains despite gyms being closed. I still use bands even today.
👊💪 That’s awesome! Thank you for sharing
The year is 2024 and we have finally come full circle to embrace the bro split again 😂 very wise comments about recovery and illness, the sickest I've been this year was after my most intense gym day, it's real!
Yep. It’s like fashion trends
I always enjoy your videos and learn something every time James! Thanks for sharing!
Thank you! 👊
Well said. Thanks James.
👊
Perfect video, been training for years but always struggled keeping a tight schedule. This is gonna help me tremendously.
👊🙌
PPL is the one I've always come back to. Best way is doing emphasis on different movements for example, first push day chest focused -> Tricep > Shoulder and the next push day it will be shoulder focused shoulders - > Chest -> Tricep. Chest/Arms, Legs, Back/Shoulders is also another good way of splitting it. None of it really matters though. I remember doing so much analysis into what's the optimal split and truth is there is none. As long as the actual training part is set in place, you can split it however fits for your lifestyle. And truth is, most of us this is just a hobby. They all work, switch it up every few months.
💯 I agree - they all work, if you do the work
Good Thanks
you're welcome!
Hey James, and yet again, thank you for great information and great video!
I was wondering if you would maybe one day make a video discussing common injuries, how to prevent them and how to treat them?
I have managed to get elbow tendonitis, and have spent months now slowly and gently doing my arms to heal it back, despite putting a lot of focus on my form. Turns out I was just increasing my weight too fast (because I could) rather than giving myself enough time to strengthen tendons as well. The tennis elbow brace pads helped a lot but still, it took a long time for it to start healing back.
Hey my friend. Definitely check out some of the "Pain/Problem/Solution" videos on my channel with Dr. Baron. He was one of the physicians for the Miami Dolphins for 20+ years. We did quite a few videos on shoulders, elbows, low back and knees.
Awesome! Thank you!
PPL always seemed like a bro split under a different name. It does often get broken down into :
1) Push : Chest/shoulders/triceps
2) Pull : Back/biceps
3) Leg day
What's the difference really?
Great information.
Question: my workout routine is a 5 days bro-split during the week (on rotation).
And weekends I do cardio 1 hour on Saturday and Sunday. Is that a good or bad thing?
This is my schedule.
Tomorrow will be:
Day 1 Legs and abs.
Day 2 Shoulders, back and biceps
Day 3 Chest and triceps.
“Day 1” repeats
“Day 2” repeats
Saturday cardio
Sunday cardio.
It's definitely not a bad thing, but there are some things you can do to try out to see how you like it and how you feel...
...I personally feel better (more rested and recovered and therefore stronger/better workouts) when I train no more than 3 days in a row. So I train Mon/Tue/Wed, take Thur off and then train Friday/Sat and Sunday off. That's just my preference, after trying everything through the years but there are almost endless ways to split your routine.
...Unless you like doing an hour of cardio (which if you do then hats off to you) then you can also try doing 25 minutes at the end of your workout, 5 days/week and still get the same amount of cardio in for the week (120 min). Then on your off days you're freed up to do any kind of active recovery/activity.
James, another outstanding video! I have a question what kind of a cardio routine would you suggest for somebody over the age of 60 that wants to do cardio for heart health but not loose any muscle in the process? I got my black and red bands in the mail the other day and they’re great now I have four sets of Undersun bands, love it !
I know it sounds overly simplistic but I think walking is still one of the best things we can do for overall cardiovascular health, plus it’s easy to integrate into your day. As an example I spend about a hour a day walking while doing calls
@@JamesGrage that sounds great, because I have bone on bone arthritis in both my knees so I can’t do any running or any heavy impact cardio activities on my knees ,I started walking and walking seems to not bother my knees so that’s a big plus so that sounds great to me. Thank you again James for the information. I greatly appreciate it.
after 35 yrs of Training my fav split is ether push pull legs rest rest or 4 split chest tri,Back Bi,Legs,Shoulder abs calves,rest,repeat
👊💪
Do you have a video of examples of a push day/ pull day/ legs day? Because I find a push day can get me doing 8 exercises compared to a bro split which is more like 5-6
Great in-depth video as usual! I have a question on ppl workouts. How many different exercises and sets per bodypart (for each session) without the workout being to high in volume and time??
I don't do PPL, but if I were to over a 6 day split, I would probably go for heavier sets on the first rotation and higher reps on the second.
So it’s going to depend a lot on some of those other variables that affect recovery (age/anabolics/etc), so I can only speak from my personal experiences. I was working with Frank Zane for a few months and following his old split which typically was 3 exercises per bodypart and 3 sets each. An example push workout, chest was DB incline press, decline flye, and DB pullover. Shoulders - DB presses, side raises and bent over rear flye. Triceps was close grip bench, DB single overhead extensions and v-bar press downs.
Long story short, they were long workouts and doing that twice a week added up to a lot of volume. Now keep in mind Frank was young and in his prime when he was doing this, and undoubtedly taking some sort of anabolics. I can tell you that for me I was good the first month, slightly worn down the second month and by the 3rd month I knew I was going to have to make some adjustments.
I continued for another few months and I kept the same number of exercises but I went a little Dorian Yates and reduced the volume a bit. I did one really good working warm-up set of 15-20 reps (still intense) and then one heavier set of 8-12.
Awesome video! Do you feel like you can hit a muscle more frequently with bands? Overall fatigue seem much less even though I go to complete failure in moderate to lower volumes.
I definitely think bands are better suited for slightly more volume, focusing on strong contractions, good tempo and a better pump.
CNS recovery is job no. 1 when training.
My son started lifting with me about 8 months ago. He dove in and said he wanted to lift every single day. I had to rain on his parade and tell him the recovery is just as important as the actual lifting and working a particular muscle every day is not only counter productive, it can be dangerous.
Agree with the Sun/ Wed off, how would you also ad 3 days of running? Right now if a leg day is before run day, I am doing light and high reps so that I have a little left to try and run the day after a leg day.
With 3 days/week running, especially if it’s higher intensity or duration, then you’re going to want to make sure you’re getting adequate rest/recovery. If running were the priority then you may have to ease up a bit with the frequency and/or intensity of the resistance training.
I do bro splits because that’s what I started with and that’s what I like. I don’t care if full body workouts or other splits are more effective because I don’t like doing them. Doing something that’s 80% effective consistently is better than doing something you don’t like every once in awhile
👊💯 at the end of the day you have to find something that you enjoy
Hello Mr Grage, how do I accomodate abs routines in between?
I don’t believe there is a singular “best way”. It really comes down to personal preference. I’ve seen people like Frank Zane do abs everyday at the end of his workout and I’ve seen people with equally good abs train them only once a week.
Hi im 40 years old if I do a bro split will it build me muscle? I'm natural. How long does it take
Both a bro split and a PPL can work equally as well in my opinion, as long as you’re putting in the work and doing it consistently. Both will work if you do. As for how long it will take, it depends on your starting point. A beginner who trains hard, eats right and has healthy normal hormone levels can potentially put on 10-15lbs of muscle in their first year. Being that you’re 40 it’s worth having your testosterone levels checked by a qualified physician.
So you must not care for 75Hard then? Not sure if you’ve heard of it before. Curious to know your thoughts there?
The guy who came up with it (Andy Frisella) is a marketer - and it’s just that - another marketing tactic for his supplement brand. I will give him a lot of credit though, he’s great at building communities, creating these types of challenges and promoting himself.
With that said, I see the appeal of short term challenges but fundamentally I’m not for them. Essentially you’re saying you’re going to do something really hard for a short period of time, which by the very nature of it means you have to then transition to something else. IMO it’s the workout version of yo-yo dieting. The people are successful with workout programs know that consistency trumps all. Consistent hard work over a long period of time.
It’s not challenge though. He refers to it as a mental toughness program.
My only thing is; how long can you maintain it? Like you said, if you can’t maintain it for life why do it?
Fairly new to the whole working out scene. No clue what "push/pull" or "bro split" means.
So what people refer to a “bro split” is typically a 5-day split where you have 5 workout days and 2 rest days, and you do bodypart specific workouts (ie: chest day, leg day, back day, etc). A PPL is where you train synergistic muscles together. For example, bench press uses chest, shoulders and triceps to assist in the lift, so all of those body parts are then trained together as part of a “push day”.
push+legs pull off push+legs pull off off. 2 exercises per part except legs which are squat/press/curl, 3-4 sets per exercise 12-16 sets per week per part. alternate heavy/light if you want, 3 heavy 5 light etc. or alternate weeks. Chest does not tax your system so much you can't handle legs the same day.
Settle an argument. I was telling my pal the other day that working legs does not lead to better upper body gains. It is an old myth. He was totally against it. Your thoughts?
So if you were to filter out all the crap on social media and random fitness blogs and just look at actual studies there isn’t a lot on the topic that I’ve seen. The only one I know of is one that was done by Jeff Stout where they were comparing different combinations of high intensity training and volume training. I’ll link it here if you want to check it out. If I remember correctly they felt that incorporating higher volume with lower body resulted in some improvements in upper body that were likely due to increases in hormones. I do believe that using big muscles like glutes, hamstrings and quads definitely has a positive impact on hormones that can help overall with muscle development. With that said, I’ve also know a ton of dudes through my 30 years of training that had a huge upper body and chopsticks for legs. journals.lww.com/nsca-jscr/fulltext/2018/01000/effect_of_lower_body_resistance_training_on.3.aspx#:~:text=Results%20indicated%20that%20training%20programs,the%20upper%20and%20lower%20body.