Cutting season is coming up, and after 6 months of PPL, I decided I could try something new. I've been training for 9 years and have trained in many different ways. In this article, we will talk about some criteria you need to take into consideration when selecting (or building) your workout program. When it comes to PPL splits, here are the different muscle groups: This was also the routine which Arnold prescribed for his personal training clients who were looking to âget bigâ. Itâs been a busy week for Arnold Schwarzenegger.First, he starred in a brilliant Bjorn Borg-inspired Bud Light Super Bowl teaser ad, and then he topped that with a hilarious âundercoverâ turn as Howard the trainer at Goldâs Gym in Venice Beach to promote his charity After-School All-Stars.. I tested this on the first day during the barbell bench press, after a warm-up of stretching and stationary biking. Do What Arnold Tells You. Summary: PPL training in a nutshell. This was not intentional, it just seemed natural to me. Arnold Schwarzeneggerâs bodybuilding role model was Reg Park. The âGolden Sixâ was a programme based around six key exercises that Arnold followed when he started training at a gym in Munich, and, according to the man himself, it was one he made âremarkableâ gains on. New comments cannot be posted and votes cannot be cast, More posts from the naturalbodybuilding community, Continue browsing in r/naturalbodybuilding. You indirectly hit shoulders and arms on Chest&Back, and you come back again to hit them even more. Arnold also claimed that Welsh bodybuilder and former Mr World Paul Grant used this exact routine to gain more than 6â¦ 7 time Mr. Olympia - 1970-75, 1980; Height - 6'2" Weight - â¦ Slow n steady wins the race. Arnold split lets you hit shoulders and arms harder because theyre fresh, and more frequently because they get hit on chest/back days too. Southern MD's Original Stone Fabricator Serving the DMV Area for Over 30 Years He said he would've just stuck to a balanced PPL with an additional rest day added in. level 1. Coolcicada makes note that you can incorporate deadlifts in addition to barbell rows on your pull days. The Triple Split For most of the past 5 years I've stuck to the popular well-structured splits (like PPL or UL/PPL). Although a newbieâs recovery time might be faster than that of a seasoned lifter, there are some things that just need to be broken in slowly. I'd probably add a heavy rear delt rowing movement after OHP on shoulder/arm day. The 6 day PPL program known as the âReddit PPLâ or âMetallicadpa PPLâ is a great workout routine for those looking to increase strength and gain size. 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. 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. Find your group chat here >> start new discussion reply. That's a sure sign of fuckarounditis. Therefore, their workouts will probably hit many different body parts. 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 pros and cons of push, pull, legs. Arnold has a lot more time to work out than most of us. 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. A typical workout split would be Monday and Thursday, chest and back, Tuesday and Friday, legs, and Wednesday and Saturday, shoulders and arms. 4 day Upper Lower Split vs 6 day PPL, which is better? The 6 Day Split. Again, Paul Carter wrote about how to plan an âArnold splitâ with a back/chest day, leg day, back/shoulders day, and arm day each once a week. I've seen people complaining of not being able to hit arms decently enough on PPL. 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. Not that that means you'll definitely get injured, just a risk to keep in mind. 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 make sure to hit both heads of the bicep. The best bicep growth I've ever seen was when my bicep isolation volume was moderate but I was chasing weighted chin up PRs. A 4 day program. This is actually Arnold's pre-contest routine: twice a day workouts, 6 days a week. In it, Arnold wrote about the various splits he used in the heyday of his training. 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). Rather than employing a traditional bodybuilding split, PPL users categorize exercises in this way. PPL split is a system where workouts are broken down to focus on either; pushing, pulling, or leg based movements. Problem is, those benefits are usually offset by a very pesky drawback: Cons. The Arnold split you wrote, from the Encyclopedia, is designed to be run 6 days a week hitting each bodypart twice. If so, then this program can get you out of the slump and on your way to the big guys. Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding, noncompetitive bodybuilding, diets for the natural lifters, exercise routines and more! It's always given me the best, most proportionate physique. I'm into mens physique so these areas are really important to me. Question. Why have horizontal pushes, horizontal pulls, and vertical pulls on one day but then randomly have vertical pushes on the other? 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. Then you hit them again during their own day. This also increases the stress on your shoulder joint and elbow tendon. Or just start with ohp one day and start with bench the other. PHAT (Power Hypertrophy Adaptive Training) Size and strength program by Dr. Layne Norton. PPL vs Upper/Lower vs Bro Split Watch. You could have a delt focused push day earlier in the week and a chest focused push day later in the week. I'm personally not a fan of the Arnold split for a few reasons. Growing up, Arnold wanted to have a heroic physique, like the one Reg Park had in the Hercules movies. The bro split has lots of benefits! Page 1 of 1. RELATED: The Push/Pull Workout: 2, 3, 4 & 5-Day Splits. 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. Example link to Arnold split? If you've been in this game long enough, it's very likely you've read Arnold's Encyclopedia of Modern Bodybuilding. Therefore training each muscle group once a week is probably not frequent enough, and you'll lose ground between sessions. However, doing chest and back in the same workout can be pretty tough! That compound push frequency and push/pull ratio are just asking for shoulder girdle problems in the long run. 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. Note: this is all in theory as I've never done this split before. These people are probably only doing 1 round of PPL a week. - "/fit/ - Fitness" is 4chan's imageboard for weightlifting, health, and fitness. Yes, you read that correctly. 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. Be sure to split your shoulder movements between Push and Pull day, as each head can be â¦ One of his most common splits was training chest and back together. Then program it smarter. Is this a specific routine ? Press J to jump to the feed. I think the benefit of the PPL is that it builds muscle faster and in more well-rounded, "functional" ratios. Frank Zane says he regrets using the Arnold split back in the day because it gave him recovery/injury issues. Arnold's Stats. Thanks. Most training splits are designed based on the individuals ability [â¦] And I believe overhead presses are a little overrated for the look of developed shoulders anyways. But here is the question: Isnt an Arnold Split better for a natty, specially those whose weakpoints are shoulders and arms? In general I think the PPL is a better option. 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. 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. Of course, Arnold and many of his contemporaries training at the Goldâs Gym in Venice, California had some advantages that your average weight trainer did not share. Thank you! I've always noticed my body feels better on a moderate PPL compared to pushing higher frequencies. Arnold Schwarzenegger shared his home workout routine, complete with throwback photos to demonstrate the exercises. Not saying you should avoid arms but there's no need for 12 sets to failure. The Double Split. I've seen people complaining of not being able to hit arms decently enough on PPL (and in my short experience with it - 2months) I noted the same. Can also be run as a 3 day routine. And, when browsing different plans, you will notice three dominant approaches - full body vs. upper/lower vs. body part split routine. This makes the push/pull split ideal if you donât like leg days. You do not use heavy weights, but you won´t need them. This program is a push-pull legs 6-day split workouts per week. As nattys we gotta concentrate more on compound movements and less on "killing our arms". ; shoulders, arms, chest, legs, back), this routine allows you to target each muscle group more frequently. Enter: /u/metallicadpaâs 6 day PPL program aka the Reddit PPL. I do 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. If you're not huge and super-strong, your muscles will take between 1-3 days to recover from training. The last exercise is usually large sets of light weight cable curls with focusing on time under tension. I prefer it for exactly that reason. I have been reading conflicting advice. 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. Obviously these put the most emphasis on compound movements which primarily build the larger muscle groups (chest, lats, quads/hams). u/MFJones1, would you mind taking a brief look at my program? I think a benefit of the Arnold Split (AS) would be that is is geared towards competition bodybuilding with larger shoulders and arms. Love it. Arnold's split routine, really a 3 day split done twice in one week, with only one rest day. 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. Pull Push Legs (PPL Workout) Review. A PPL routine works better if youâre training 5-6 days a week rather than 3. Unlike Starting Strength and Ice Cream Fitness, the Reddit PPL workout is a 6 day a week program. In addition to supersets, Arnold often performed forced reps, Iso-Tension (holding poses between sets and after workouts), and peak contractions (squeezing the â¦ Push day refers to the push motion exercises of chest, triceps, and shoulders. Plus all the cardiovascular benefits if you utilize supersets. Or you could have one bicep dominant pull day. A 6 day routine. I have no problem killing my arms. 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