Push | Pull | Legs Routine - Pros and Cons (FULL BREAKDOWN!)
HTML-код
- Опубликовано: 26 сен 2024
- If you have ever wondered what the pros and cons of a PPL split are, then you’ve come to the right place. In this video, I am going to break down the benefits and drawbacks of one of today’s most popular workout splits - push, pull, legs. The PPL split is nothing new but has gained recent popularity in the training community.
60% off all AX programs - athleanx.com/x/...
Subscribe to this channel here - bit.ly/2b0coMW
One of the first pros of PPL is the flexibility of focus. This means that you can follow the split regardless if your training focus is strength, hypertrophy, general fitness, or athletic training. You can alter the scheduling and the workouts themselves to reflect your specific goals.
The next pro of the PPL split is something called functional efficiency. In comparison to a bodybuilding bro split, where you are trying to isolate specific muscles, you are using synergistic muscle groups to work together. While you might try to take the forearms out of the curl to really hit the biceps, in contrast, you would use your biceps, forearms, and lats to perform a weighted chin-up making sure that all of these muscles worked together.
Due to the compound nature of the exercises that you would likely be choosing in a PPL split, you are providing a great opportunity for overload. With progressive overload, you are afforded an opportunity to build greater strength and in relation, muscle.
The first con of push pull legs is the order that it is generally scheduled - with pull coming the day before legs. Based on compound exercise selection (where I prefer to have deadlifts on pull day with squats on leg day), I generally don’t like having pull and legs back to back. An easy fix to that problem, however, is to swap push and pull days so that the split now become pull push legs, allowing for more recovery between those days and movements.
The next con occurs if you decide to follow a 6-day synchronous split where you might find yourself running into this problem regardless. A quick fix comes from the flexibility of the workouts where you can alter the nature of the compound movement on the second pull day. The upside to following this synchronous PPL split is the predictability of the schedule.
If you were to follow an asynchronous version of this PPL split, you don’t have to worry about doubling up on the pull and leg days which means that you wouldn’t have to worry about manipulating volume or exercise selection. The downside, however, is that there is an ever rotating off-day, which means that your schedule would need to be more fluid than it might be right now.
Another pro of the push pull legs split is built in recovery factor. Not only by changing the pull and push day order, but in a given 6-day schedule allows for 2-3 days between repeating training sessions. This means soreness would not be a major factor. The workouts themselves are also flexible enough to avoid movements that might be hindered by any lingering soreness.
A 3-day PPL split lends itself to additional conditioning which lends itself well to those looking towards general fitness or even skill work for athletes. In a traditional M/W/F split, Tuesday and Thursday would be relegated to conditioning work for heart health and even assisted fat burning. In a M/Th/F split, an athlete’s SAQ and skill work would be placed on Tuesday and Friday.
These options mean that you can focus on more than just building muscle and strength, but those extra workouts are scheduled in such a way that they don’t interfere with each other, another pro of push pull legs.
What are some of the general cons that people happen to consider when it comes to PPL? Well, first off, some might say that there are only 3 training days in a given week. Well, we’ve proven that wrong with the 6-day synchronous and asynchronous splits.
Another objection might be that there are 2 upper body days and 1 lower body day. I like to look at it, again, through the lens of motor patterns. And if you follow my recommendation of deadlift on pull day… you are getting significant lower body activation,
Some say that with a PPL split it is harder to incorporate intensity techniques, but I will argue that it’s not, simply because you are afforded a good rest opportunity between each repeating workout.
Lastly, doing PPL means that if you want to add weak point training, your workouts are going to take longer. While this is true, I feel that the extra work you might need would make the length of the workout negligible overall.
If you are looking for a step-by-step workout program with the PPL split built into it, be sure to check out our ATHLEAN-X training programs via the link below.
For more videos breaking down workouts and training programming, be sure to subscribe to our channel here on youtube via the link below and remember to subscribe so that you never miss a new video when it’s published.
Want to try a FREE workout that follows the PPL split? Start with my PERFECT push workout here => ruclips.net/video/HE45jVN7XKM/видео.html
Hi ATHLEAN-X great video but I have a QUESTION
When do we then do ABS?
Cause I’ve seen PPL Routines but no one talking about doing abs too
Gotta question for you, I don’t deadlift. Only RDLs. What do you think is the best PPL split with no deadlifting?
Jeff, you’ve never talked about an Upper-Lower 4 day split. I am sure a lot of people would love to hear what you have to say about that.
Thats my go too
@@cherryoakieyyc3546 can you send me your Upper day please?
Upper-Lower is a bit nonsensical from a functional/athletic perspective
that's what I'm doing right now ( push + pull legs + push + legs pull )
Yess pleaseee !
Been doing the PPL split for almost 2 years (6 days per week), the first half doing heavy weight exercises, and the second half, doing more bodyweight and bands exercises. Plus an additional light cardio session in between 3 times per week
It's been the easiest split for me to get results. Thanks, Jeff for all the advice.
Jose, do you take off Wednesday or Sunday? I just started this routine and trying to figure out what I like best.
@@Enjoytheinbetween he said 6 days per week means he only takes Sunday as a rest day i do the same. If u get too tired or sore u can take Wednesday as rest too
@@Enjoytheinbetween Nice that you're trying this routine. I take off Sundays as it allows me to be ready if some day due to work or family stuff I couldn't do a workout, I finish the full week.
Dont schedule off days. Your body will let you know when you need to rest, just listen to it.
@@grendel3701 exactly, listening to your body is key. Rest as much as possible.
I love the PPL split... Doing it for several years now...
Results??
Massive results for me bro, +20 kgs muscle mass
@@emanabdalla9207 If you want to get stronger the run an Upper/Lower routine.
@@innovatixn99 as far as I understand there is no massive different between the two?
@@guzguzon3310 The problem with PPL is that most ppl don't know how to program. First of all if you start your split with Pull (Hip hinges deadlifts or bb rows) somehow your legs and lower back will be sore the next day. Good luck with your bench gains.
If you insist this would be a better option imo.
Pull Rest Push Legs Rest Pull Push Rest Legs Rest
or
Legs Rest Push Pull Rest Legs Rest Push Pulll Rest
I’ve been doing your PPL asynchronous split for half a year now and I’m loving the results
Just curious, when you perform the PPL in an asynch manner, does that mean you take day 8 off?
Disregard...he covers this later in the video. :-/
@@justinmosley8638 you know you can delete your comment
@@justinmosley8638 no, you train 3 days (pull, push, legs) and rest next day, 3 more days and one more rest day and again
After hundreds of videos, Jeff still finds a way to share golden nuggets!
Many of the things addressed in this video, I've faced and intuitively tried to work it out.
It took me years to work my way through the Pull / Push / Leg split approach (coming from Bro split) and give more mindful attention around corrective exercises (integrating face pull on push day) and stretch.
Yet, I'm still learning from Jeff where to find more efficiencies, all of that given to you for free in a 14min crystal-clear video.
Thanks Jeff and AX crew! :)
This dude reads my mind, it's amazing how every time I'm thinking about a subject, he does a video on it 20 minutes later.
Perhaps you're reading his . . . he problably made the vid before you thought of it
PPL is literally the best. I’ve gotten the best results ever from doing PPL.
I add abs to my leg days and do things like knee raises, cable crunch’s to progressively overload them, and decline sit-ups.
6 day split with either a rest day in the middle or the end is what I usually do.
Please send me your workout program,do you also add traps and arms workout,if so then with which muscles group, please reply asap.Would be a great help
*NOTIFICATION SQUAD GIVEAWAY* - Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached!
giveaway.athleanx.com/ytg/PPL-Split
If you don’t win, no worries, you’re not going away empty handed. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…
:)
BETTER LUCK NEXT TIME!
Yes
Better luck next time, you were here on time :)
Face pull split
You can even do a 5 or 4 day asynchronous schedule, too. Like, I'll go Pull, Push, Legs, Pull one week, then go Push, Legs, Pull, Push the next week. I'll add or subtract workout days per week depending on schedule and energy levels, but continue the PPL rotation going.
I do a variation of this as well. I do pull push legs rest repeat. I rest after each 3 days
@@calebbroege1333 I do the same just it's legs push pull
@@danielfarias2097 just sucks because there is no consistency with days of the week
How about Push, Pull, Legs over 3 days a week than adding a full body day.
@@AK47_. personally i think programming full body is a pain and that would mean only going to the gym 4 times a week. Personally i like going 5-6 times. Full body workouts tend to get really long in my experience too. I used to do PPL rest upper lower split. It was alright
The smile at 8:40 is the typical Jeff. He gets so happy when he can promote the facepull.
what i like to do is a mix of upper/lower and PPL split.
monday upper
tuesday lower
wednesday active rest ( cardio abs mobility)
thursday push
friday pull
saturday legs
sounds excellent, just pay attention to your body when it asks for a day of rest, don't push through it because your schedule says so
I do 5 day PPL
Monday: Pull (Heavy deadlift, row)
Tuesday: Push ( Starting with heavy bench, light ohp mostly targeted chest)
Wedn: Legs
Thurs: Off
Friday: Pull (Mostly chin up, pull up)
Saturday: Push( Heavy ohp, shoulder targeted)
Sunday: Off
You’ll regret it in a couple years once your upper body grows and your legs look like sticks
Don't skip leg days my friend
@@SiriusBrawlStars u blind ?
Jeff, can we get an "Inverted Row Checklist" video? I would love to know things like:
-How far apart should my hands be on the bar?
-Elbow path during rep
-Where should the bar touch my chest at the top of the rep
-What muscles should I be focusing on contracting during the rep
-Starting position: should my arms hang straight down from the bar, or should they be angled back
-Proper bar height relative to arm length
-Bar path during rep
-Regular or false grip
Thanks!
Bar Path on inverted row?
inverted rows are amazing but they are awful with just a normal bar. Get some Olympic wooden rings and do them . This will allow you to have neutral grip and rotate the wrists so you can hit the lats way better. Inverted rows on rings and just the best. I love them.
@Haris Salam @Haris Salam straight bar rows are just awkward you cant hit lats optimally and your wrists are stuck and cant rotate making it awkward. straight bar inverted row's is mainly a trap and rhomboid exercise while rings hit the lats. I try to stay away from barbells especially on back as back I feel you need to be able to angle your arms and hit the muscle optimally. lats are not hit with your arms straight on a bar they are hit tucked in beside your body at a neutral grip.
@Haris Salam i am doing them right. inverted rows have to be done on rings to get the full benefit
Come on man, inverted rows aren't rocket science.If you need so many things to know about that relatively simple exercise what would you do if you decide to learn planche?
Wonderful explanations here. I like your content in general, because you give great straight out programming advice, and give us the tools and logic you use, so we can design our own effective programs (all at the same time sparing us the BS 90% of the other fitness channels spew.
Literally just started researching 3-day splits. Perfect timing Jeff! Appreciate it
SPEAKING FACTS. All day every day. You have transformed the way I understand fitness, my body, and my business as a personal training business. THANK YOUUUUUU JEFF!!!
I've been doing ppl for almost 2 years now, and it's perfect for me. Thank you for the video. 🙏🏾
How have you not had to switch it up?
@@kaedens7031 You don't HAVE to change anything if it works for you. I have changed some parts of the progrem to fit my needs, but it's pretty much the same for 4 years now.
I have been doing the perfect PPL asynchronous split since autumn 21 and it has great results. There are noticeable gains and people are complementing my progress. I still increase the weight and the intensity so there's much more to get from this plan for me personally. It gives just enough time for recovery even after hard sessions. Sometimes even half day makes the difference and in the morning I still feel soreness but by the evening when I train, it's gone and I can train at 100%. Thank you Jeff!
Same here. The off day after one PPL cycle is a godsend, it allows me to give 100% per workout without being sore form previous sessions
you're finding out a universal truth... ANY SPLIT WORKS if you do it consistently... that's the key, not the split itself but the fact that you're in the gym 4, 5, 6 days a week, in whatever order...
i run an unscheduled 3 day split, meaning there is not set place for a day(s) off... i might do 3 days and take a day off, i might do 5, i might do 6... i might do 2 days, take a day off, then another training day, then another day off if my body feels like it... in the summer when i'm trying to look better a reduce fat, i'll do 6 to 8 days of work before taking 1 off..... the key is always to listen to my body and when it tells me it needs a day off, not to push through it but to take it.... the worst thing is to go catabolic it takes a long time to reverse it...
the only thing that sucks is getting older... all of the sudden easy gains aren't gains at all anymore
I used the "perfect PPL split" last summer, and it worked well for me. Unfortunately, I find it more challenging to stick to it now when I'm studying, working part time and have switched to a gym that requires me to travel a bit further to get to it. Still, it definitely worked well for me; one of the best structured programs I've used.
Yeah, gym travel time had me do some research to get some of my days done at home. I figured the Pull day was the easiest to do, some bands, some dumbbells, some bodyweight exercises, and I get it done.
Oh yeah
Doing PPl for 3 days instead of 6 days is perfect.
You don’t need to be the best just better than yesterday.
Hey Jeff, currently running this split and noticing some consistent strength gains thanks for uploading this
No you aren't lmfao
@@WardenOfTerra ?
I don't like days off Jeff, the gym is therapy! I add in a core day to my PPL split and keep the gains going all week :) throwing in an off day when needed of course.
This is phenomenal. I have modified this to just having one legs day per week as I have always felt my legs to grow easily. I am talking about squatting 315 for 8 and not training legs for 1 month and going back to find out I can squat 325 for 10. So, if you fall under this category you can give Pull Push Legs Rest Pull Push Rest a chance.
Awesome! I've been using asyncronous PPL for a while, and it just feels so great. If my schedule fits in a day of hard mountain biking, snowboarding, or heavy yard work I can just shift everything a day and it never feels off.
I have been following the ppl split for 6 weeks now, best programme I have been on. Predictable, short gym times, big results
I'd be really interested in seeing what the sets and reps look like on a 3 day split... particularly the M/Th/F split, but also the M/W/F split. I have actually been toying with this lately. Thanks for all you do, Jeff!
Thank you Jeff for this video, you enlighten us a lot about this method which is not always easy to understand by everyone 🙏
PPL has been the best program I’ve implemented in my workout routine. Seen much gains after a full year of being consistent in the gym.
Brooo I went from 285 in December to 242 today on March 11th!
Damn congrats, I lost weight to a mostly healthy size, and now I need to focus on muscle. For anyone else, I'm wondering how to lose weight. It's all diet,that's it.
@@JUSTKOZ disagree, diet would take me forever, diet and training is much faster results... when i balooned up to over 270 that one summer and decided enough was enough, i lost 20 the first week, 40 the first month and about 70 over a 3 month period by cutting way back on food and going to the gym every(most) days... running to gym, lifting, and running back
I've noticed the split that seems to work best for me is an Upper Body day on Monday and Friday, and a Lower Body day on Wednesday, with Conditioning on Tuesday and Thursday.
Since Conditioning exercises tend to include the lower body more than the upper body, I find that this is more balanced than 2 Upper Body days and 2 Lower Body days.
This was so helpful in understanding the motivation behind choosing a PPL program. Would you consider doing a similar breakdown on the Bro Split? My goals are physique oriented and I use a synchronous 6-day PPL inspired Bro Split: 1) chest/abs 2) back 3) tricep/push legs 4) bicep/traps 5) shoulders/corrective 6) pull legs 7) rest.
as a female that is 'older', I cannot do a workout everyday. I need a rest day in between. I also find I need to isolate/separate legs and upper body to give more rest in between. So I work out every second day - i.e. 4 times every 8 days. A week being 7 days means my workout days alternate each week. It's a bit of a nuisance but whatever (I have a detailed google calendar, lol). When many people see what I've achieved over the last 3yrs they always say something like, "oh, what do you do; what's the secret?", etc, etc. I tell them that there is no point in me telling them because what works for me may not work for them. Do what works for you!
sounds good. I don't like going 4 days in a row, or even 3. yes to rest days.
Hello, after heavy pull-ups, my biceps shifted a little down, it looks like an injury to the long biceps tendon, please tell me how you can cure this and return the biceps to its original position, thanks in advance
@@jonvelasquez2958 you might wanna get that checked out by a doctor
Yea and i've noticed i've got alot more gains now that im working out every other day as opposed to almost everyday like i used to.
Each to their own , but ppl ain't for me training shoulders with chest is too taxing and you end up doing very little for either one depending on which one you start off with first , NOPE! but then that's just me before some clown says you should train this or that way mo such thing as the most optimal way to train FACT!
I've been waiting for this forever
I've grown accustomed to a 3 day mix of weights and calisthenics.
Chest & Biceps (Push/Pull)
Back & Triceps (Pull/Push)
Legs & Shoulders
Usually MWF or variants such as MTTH or MWTH depending on my week/schedule. I do 5 min abs after every workout. Including stretching and cooldown, each workout generally takes 45 minutes. I can finish faster, around 30 minutes, if I lower my rest period in between sets.
On the days in between, I do stretching and 5 minute ab workouts as well (I actually do a basic routine I got from another Jeff/Athleanx video). Generally my rest day is Saturday/Sunday, but if I feel energized I usually do the 5 min abs as well on Saturdays.
Jeff, we want to see a Upeer/Lower workout breakdown💪
Been following the PPL split as described by Jeff for 6 months, definitely stronger and more fit. Started to add more exercises to the list and changes it up a bit but very much enjoy this split as opposed to bro split which I was doing for many years… thanks Jeff!
Do you got significantly better results from the ppl than from the bro split?
And do you do ppl 3 or 6 Times a Week
casual reminder to go to the gym today
Im currently doing a PPL split with HITT workouts.. MWF - HITT and TTS - PPL and it's some of the best results I have ever had
I do deadlifts on the legs day precisely to avoid the issue of having pull days and legs day next to each other. I don't feel any big interference between my squat and my deadlift on legs days because my deadlift is more intense on the hamstring . In comparison I feel a little more interference between ohp and dumbell bench press on my push day due to the delts stabilising my shoulders.
Me too. Absolutely no problem for me to squat first and then do deadlifts. The day after either of the exercises, it would be hard to do the other (although squats after deadlifts are worse for me). Alternatively, a "4-day split" can also help. Pull + Push + Legs + Rest. 8 days for to rounds It will shift the training days from week to week, but if that's no problem for ones schedule, that's no problem in my opinion as far as effectiveness goes.
it feels much better deadlifting on leg day. Its harder, my legs are destroyed after deadlift ans squat combo but i feel its better, i can do more work on back day.
After doing bro splits and PPL, I have realized bro splits gave me gains and PPL makes a little bit constant or slightly reduced my gains! But I enjoyed doing PPL because of frequency and the love of doing them twice in a week! In bro splits I have to wait for a week!! But I guess that patience is always benefiting me! 😃 Thank You, this channel is awesome
you are one of those people that benefits more from less.. i'm opposite... i need massive volumes and frequency, but historically i've always had outsized gains too... people always were accusing me of steroids... like when i was 19.... crazy
I just found the PPL. Mon,Tues,Wed + Friday. It works for me as a busy mama. It's my new fave split and can see myself doing for life. I can switch around if need be and doesn't ruin my entire week and future week. I got scared when I saw the thumbnail lol
I'm with this guy till the end. Love this video. Jeff just geeked out to 'failure' and extended failure and then put in a finisher.
Great analysis as always. Looking forward to the Total Body, and Upper/Lower versions.
I've been doing an upper/lower split for 2 years and just about to start a PPL and see how I go.
Did u get jacked by doing the upper/lower spilt?
@Real Playz in 2 years doing a super lean bulk gaining 0.5-1kg per month, not super jacked but decent size and lots of strength
@@andrewpayne5093 Alright thanks, also i wanted to ask you do you workout 6 days a week?
Arnold Split please (Chest/Back Legs Shoulders/Arms)
Maybe next video, please review upper/lower body split. Love your content!
Jeff's the kinda guy who wakes up in the morning from both sides to avoid imbalances
Due to my own schedule, where I work a double on Tuesdays and Thursdays, my split is based on the push/pull/legs. I have an olympic-sized weight set at home, but no treadmill, cables, or dumbells. So Tuesdays and Thursdays are my rest days. Wednesdays are leg day; no trip to the gym, just squats, barbell lunges, and at-home excercises like leg lifts, planking, rotator cuff stretches, and back stretches. Friday-Monday, it's "push/pull", bench press, overhead press, and close grip bench on push day, followed by deadlift, bent-over row, and barbell curls on pull day at home. At the gym, on push day, it's technically "dumbell day", and pull day is "cable day". There's a little bit of the opposite of push or pull with what I do there, but I did it mostly for the convenience of not having to bounce around the gym and how that certain stations are open by the time I get to them. All of these days have time walking and jogging on a treadmill for about 45min to keep my legs active.
In short, it's essentially 4 days on, 3 days off for the push/pull days, with a leg/core day in the middle.
Jeff can you do a video on advance training systems like pre-exhaust, GVT, pause reps, Tri sets, eccentrics etc and tell us which ones are worth doing and which ones are a waste of time
I can tell you right now preexhaustion is a waste of time
I was doing Legs/bicep, chest/shoulders and back tricep for 1 year like 3 days a week and the progress is very slow so i think it is a good approach not being a slave to one program gonna try it out. Also Jeff is the only legit dude i actually trust in the fitness industry keep up!
hey sir how's it doing?,hope your doing well and fine anyways my question is does working 3 days a week will only pursue slow results?,or did i misunderstood your comment?,thankyou so much for the reply:))
I did PPL for around 3 months and I stopped because I over-trained myself. Now after 4 months, I started working out again, but now i'm actually worried that I repeat the same mistake. And I believe I've over-trained myself twice till I realized what went wrong...
I went super hard for months apparently if it resulted to over-training. Now I'm going hard every other day & the rest of the days are light correctional days. Just felt like sharing this.
PPL 3 day/week or Upper/Lower 4 day per week is pretty good for letting you train hard and still recover from it
I like training 4 days a week, doing a Chest/Back/Bis and Legs/Shoulders/Tris split. It allows me to stay more consistent, hit each muscle group twice a week, and gives me a good amount of free time on with the number of rest days 👌🏼
Everyone is different. This is just what happens to work best for me and my lifestyle at the moment.
Right? Twice a week i press overhead and pull up and dip, once a week i do conditioning, leg (sometimes full body) focused, two leg days and on my Sunday leg day, my highest intensity day, at night I'll row and press. So i train 5days a week, 4 for strength, one for conditioning and two days of rest. Works great for me. 12meals a week as well
Jeff, I am more of a calisthenics athlete but I also do weights. I deadlift only when I have legs. Is that good? I also do squats and then later move to Romanian deadlift.
Man great content can you talk about how to heal from heavy elbow training and forearms pain because I lift heavy for biceps please
This is one of the most helpful videos I've ever seen. Thank you.
Guys, guys:
Day1: Pull
Day2: Push
Day3: Legs
Day4: rest
Day5: Upper
Day6: Lower
Day7: rest
Only do deadlifts on day 1
Why?
Thank you Jeff!! These are very educated. Please do more videos on splits 🙏
Out of all the splits I've ever done, the bro split is the only one that actually gave me results. But I feel any split is ok depending on your body's genetics and time you have during the day.
For me personally, the ppl split
works perfectly
Appreciate the video and your advice
I do a push pull legs and then upper lower for 5 day plan. Love it!
Love the channel!🙌🏼🔥🎆 Please breakdown total body splits.
I recently switched from doing opposites which was Bi’s and tris then chest and back then legs and shoulders to PPL. Currently I’m messing with days 1-3 being more compound heavy movement based and then 4-6 days being lighter weight isolation movements and I’m loving it so far
I usually like to do the following split always starting from complex exercises to isolation at the end:
- Back/pull day
- Chest/push day
- Squats/Leg day
- Arms
- Shoulders
- Weight vest HIIT day
10:58 this is the answer to what I was looking for. My greatest hurdle has been figuring out how to both alternate between a PPL routine and having days where I'm doing 2-3k sprints or running 5k or combat. Before someone points out the obvious I'm fulling aware it means I won't be say, squatting or benching 2 to 3 times per week if I were doing a normal routine. The compromise in volume is not the problem. My problem is figuring out how to having rest days in between while having consistent days (cause some routines are basically 8 day on a 7 week routine, so if one week you did X on Monday, next week you do X on Tuesday and so on)
It sucks to have upper body one day, run a lot next day then feel dead next day to do deadlifts
I'd also suggest checking out some material like renaissance periodization's doctors mike israetel and james hoffman talking about hypertrophy training with sports training. They have some good pointers about how to go about it and make it successful.
👆 muscle building supps available 👆 thanks for informing
The greatest thing about push pull legs is the recovery for each muscle worked together.
Aren't weeks 1 (sync) and 2 (async) the same thing? The Sunday off day in week one is in the middle if you start counting on Thursday. Love the channel.
No they're not ( 6 days in a row vs 3 days in a row )
x x x x x x off x x x x x x off
x x x off x x x off x x x off
Ive been using your perfect PPL workouts for a month now and organicall switched it to Pull Push Legs, off , Pull Push Legs, cardio
Question. Will doing the Van Damme splits kill my gains?
Can you explain what those are?
Very punny 😂👌
I´m on the other side of barricade, I saw huge results when I changed my training schedule to all body.
4 days a week (doesn´t matter which ones - so you can fit it into your schedule everytime if unpredicted thing occure) - each body part one exercise with 4 sets.
Found out that both strength and muscle volume went upwards since that time.
Very interesting take, could you break down the workout plan? I mean, what exercises are you doing?
Monday: Legs/Arms, Wednesday: Chest/Back, Friday: Shoulders weekends off garnered me the best results
A whole day for shoulders?
@@friend7681 Yep
@@IRVremy
1. You can do shoulders with traps
2. Why don't you start your chest/back first when you're fresh after 2 days rest?
Instead of exhausting the arms at the beginning of the week?
This is how Jeff programs this split:
1. Chest/Back
2. Quad/Ham/Glute
3. Shoulders/Arms
Totally agree with the comments you have done a perfect full body workout,a perfect ppl, what about a perfect upper lower split we would love to see that
I don't know how other people feel, but it seems like the best/optimal recovery takes 2+ days for me. But I like to go to the gym literally every day.
What I have coalesced around is 1) 3 full body workouts/week 2) 2 "flush days" based on the recovery workouts in AX Beast to break those full bodies up, 3) weekends of a mix of whatever stretch, tone, bodyweight stuff seems like it would be beneficial + sauna and whatever else.
When I did PPL, it was more of a PLPL and do deadlift on the second Leg day. But after that I just evolved it more to upper lower day.
Hey Jeff, how do you combine a fitness program and competitive sports? I struggle with combining my fitnessprogram with my two rugbytraining sessions and a game on Sunday. Rugby training can be very fysical and I need to recover from it. But I also want to get stronger and work on my conditioning to improve my game. Since you train athletes, I would love your professional opinion on how to schedule lifting, conditioning, heavy (rugby) training sessions and Gamedays.
Conjugate or concurrent training
PPL split seems the most logical from a biological standpoint (biologist here).
It also keeps me busy and gives me a daily routine. Easier for me to go every day than every 2nd day.
But I can understand that a lot of people can't go every day.
Right now I do this
Mon, push, tricep focused + ab excersizes (planks/sideplanks/stomach vacuums) + external and internal shoulder rotation
Tue, pull, bicep focused, + hyperextensions +reverse crunches + grip excersizes
Wed, legs + Lateral Raises (doing the raises here makes me able to put so much more power in the lateral raises instead of doing them on push day, where I also do front raises)
Thur, push, chest focused + the abs/rotation
Fri, pull, back focused +the other excersizes.
Sat, leg, same as wed
Sunday, cardio and yoga
But after every normal workout (takes about 1 hour to 120 minutes) I do at least 30 minutes of stretching /yoga afterwards
I like predictable training schedules and that makes me avoid the asynchronous PPL split. It makes me struggle too much to have an off day on let's say Thursday and a working day on Sunday... In my case I prefer to rest on Sundays in order to enjoy my weekend and relax... To relax any other day, when you have to work, feels so weird...
You can try ppl rest upper lower
This for giving us some extra wisdom about this split. I actually didn’t really think there were any cons to it until I watched this video.😅 Thanks for showing us what to watch out for.
That interference problem is zero when you just don't deadlift.-
Great Jeff!!! I’ll give this one a try 🏋️♀️🏋️♀️. Thank you
I’m on my fourth week of doing this PPL split and continue to get stronger each workout. Question…when should I switch it up and/or should I continue PPL with different movements or a different split all together?? Thanks Jeff
You don’t need to switch workouts at all.
To get progressively stronger either you add more reps OR add more weights.
As a beginner I go between 8-15 reps depending on how big the muscle is aka calf vs chest.
For weights as a beginner I add 1.5 kg before I add a 5kg plate.
I am currently up at 55kg bench press and I am working on increasing to 60 kg.
I am doing PPL until Saturday and rest on sunday.
@@C0d0ps right, progressive overload. However, to keep things fresh and prevent plateauing or overuse injuries I think a program switch, or just modifying the current split may be in order.
@@C0d0ps i wanna talk to you how can i
@@arloringsmuth8985 You should change your workout every 4 weeks, switch to a new phase, that's how it is in Jeff's programs.
Don't do the same thing forever.
Ive been doing the following and it fits perfectly:
Monday&thursday: push & pull
Tuesday&friday: cardio and core
Best split ive ever done
I would love to see a break down of an upper lower split. 3 and 4 day options would be rad. Thank you for all you do!
A 4 day upper/lower video would be great. Struggle to fit in all the days these days but still want to go hard when training.
I do a PPL with cardio in between and it works out well.
Wow caveman spoke american. Splendid!
Would love to see this on push pull. Right now I push (including squats) mon, Thurs and pull (including deadlift) tue, Friday.
After trying a few diff routines, I do Push, Legs, Pull, Rest. Works great for me.
First
I am
@@Aman2412 no I am
If you're not first you're last
I’m first bitch
Love this video on PPL split. Please do one on full body split.🙏
I like to do 5 days a week if im doing strength/hypertrophy but I do it as Push, Pull Legs, Rest, Upper Lower, Rest Repeat. It allows me to get the same quantity as ppl x 2 as well as the recovery necessary to feel energised each session
@Ali Doing little bit less hypertrophy work at moment as I’ve made a lot of the gains I was hoping for so switched to a 3 day full body program on top of martial arts training I’m doing. Doing 3 days helps with recovery rather than having things scattered
I went from a 7 days to 8 days split and works great with - Legs Push Pull Rest x2 with different exercices.
Thanks for the great video. Keep these coming!
Very informative and interesting video 👏 I'm currently doing the PPL and it's working very well. Will chuck in some of the suggested variations
This was super helpful for me since I just started doing these splits. Thanks so much
He missed the only actual con. To get enough volume you are lifting 6x per week. Many people are only prepared to lift 2-3x and if that's the case then full body or upper/lower is better.
Also to help recovery on ppl can have a bias towards horizontal movements on the first pull/push day then vertical movements on the second (rows vs pull downs, dips vs inclined press)
The workout you do in the gym also sound difficult.
Thanks. Very helpful insight. It should help everyone.
Started the PPL program at the top of the year, highly recommend
I am currently doing a SBD + PLP program. I do SBD on Monday, rest and then Push, Legs, Pull and rest the weekend. That way I can get better at powerlifting exercises and have 3 days of hypertrophy a week
What about doing 4 days a week
Saturday:Chest/biceps. Sunday: rest. Monday:Back/triceps. Tuesday: rest. Wednesday: shoulders/biceps. Thursday:legs/triceps. Friday:rest
and 5 exercise for big muscle and 3 for small muscle hitting every angle with progressive overload by adding weight or adding reps on heavy weights so what do you people think it is a good split ????????
I’ve been on The Arnold Split . Chest/Back - Shoulders/Arms - Legs