Why Push Pull Legs Workouts FAIL (2 MAJOR FLAWS)
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- čas přidán 8. 11. 2023
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Mario Rios goes over the huge problems with bodybuilding and fitness most popular workout split, the push pull legs workout or PPL. Whether you are an athlete or a bodybuilder this video will perfect your push pull legs workout.
#mariorios #athlete #bodybuilding #fitness - Sport
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Let’s get the workout in we could hit the gym or hit the Pads
Do video about: "how to build a perfect gym in home with the right equipment "
Forgot to train the third leg
I actually tried training it
@@theonlymusabahmed💀
Leon Edwards can help with that
Winter is coming so no issues
It's november my bro. Y'all still going? I'm going strong day 9.
Triceps and shoulders can also be prioritized on an Upper/Arms/Leg split. I start my arms day with a seated shoulder press, followed by pushdowns, biceps last, always. Ive heard from many that if you want arms, you need a day for them.
SEATED??? NOOOO! THAT DOESN'T ENGAGE THE CORE ATHLETICALLY
SEATED!?! Nah bro u need to leave this vicinity
Is your upper chest and back? Pretty rough to bench and deadlift on the same day
@@mekhmoukhmehdi6923Deadlift on back day never made sense to me, if I program a chest/back, im training upper back one day, the second lats, so a deadlift is completely out of the equation. Deadlifting should always be on a leg day by default, one posterior chain focused, the other quad focused.
@@Tikus_90The problem is that if you're an athlete or beginner/intermediate it's absolutely ok, but if you're an advanced lifter this is unsustainable.
Any lifting routine that doesn't focus on a few specific muscle groups is meant for beginners, because when you get really big you'll cumulate too much systemic fatigue, you get too tired and if you train 3 groups on the same day You're going to train the first really well, the second decently and the third not optimally.
The best splits usually consist in a few muscle groups that get the priority and get trained 3-4x a week with a 2-5 RIR and the rest are trained just enough so you don't lose your progress.
You can also prioritize more smaller muscle groups and less bigger groups. You can prioritize for example side delts, traps and arms, but it's nearly impossible to prioritize lats and quads
Awesome I’m going to apply all this to my workouts. Maybe I’ll join your academy
Glad you remade this video
I just started adding direct core training to my leg days so I do barbell squats/Bulgarian split squats, RDLs/hip thrusts, and suitcase carries
Bulgarian split squats will your raise your barbell squat weight pr up fast. Keep doing them man theyre good
I have currently combined push and pull days into one and reduced the volume so that at training I do two compound exercises per muscle category and in addition I focus on constant progression over time and so far it is working very well.
So upper lower?
Yes and no. When I train legs, I also insert the exercise for outer shoulder and core. Because a whole training session dedicated only to the legs would be too much.
Oh I understand
And yes, the world revolves around me
Legs consist of quads and hamstrings, and glutes are worked in both. Leg volume should be equal to arm volume, which this program heavily overtrains
For me ppl was terrible. I couldn’t balance football and lifting cos I was too sore but also my strength never progressed. Rn I do 3 days and it’s like night and day
I remember when i tried to do squats,bulgarian split squats and romanian deadlifts,and day before maxing on deadlifts,from personal experience my leg day gym performance did suck ass,so yeah i also changed it a lil bit but now i switched from bodybuilding training to muscular endurance training,i do deadlifts max 2 times per week,and squats 2 times max too,and i try to make as much time difference inbetween
Yo mario, you the man!!
Crazy value in such a short amount of time 👏🏻
Legs, Push, Pull is my favorite variation of PPL. Leg day is by far the hardest, so I like to have it first because I feel the freshest and strongest.
Too much volume and not respecting the recovery, which is very limited on this split
I do pull push legs rest and repeat.
@@akawiangelbro it's the best . I do it too
Hello Mario if your a beginner doing pull day once a week should I do deadlifts and pull-ups? Because in your Dubai video you didn’t do deadlifts because it was the second pull day so should I just incorporate both of them into one day?
My shoulders were lacking due to the presses so I gave it its own day and no longer follow PPL. It's now back, chest, rest (optional), legs, shoulders, rest (optional), repeat. Allows 24-48 hours for no overlapping muscles
I do PPL, but a Calisthenics version. I used to do Full Body Calisthenics 3 days a week, but even I had the same problem with Junk Volume and my arms would be too affected from the pushups that my pullups were terrible.
Even though I don't lift weights this also Makes a lot of sense with people that do Calisthenics I might do triceps on legs day is something I gotta try out for sure.
bro looks like the california flag
What was your version of the calisthenics ppl just curious what exercise you do
I was doing handstand pushups but when I was dropping down I fell on one shoulder side shoulder pain has started from that point any exercise to relief it.
I usually do deadlifts and barbell rows on the same workout. would you recommend this?
I usually do chest triceps shoulders on push and then on leg day I do squats and abs
What I’ve changed doing ppl is decreasing the volume and increasing intensity and I’ve made more progress
"leg day only has one muscle category"
Pretty sure Quads, Glutes Hamstrings and Calves are 4 muscle categories
I personally not don't like the whole Leon Edward's obsession 😂 but I'd say Mario is right here. Push pull legs has weaknesses and the way he altered it makes sense. I personally made it Pull, Push, Legs, Rest and added Hamstrings to my pull day since it pretty much only has back and biceps. Working both Hamstrings and Quads in one day usually means one is getting neglected and doing deadlift on your pull day does make sense coz deadlifts work your back as well as your Hamstrings, plus pull day originally doesn't have that many exercises so adding deadlifts and leg curls is a good idea... Assuming you're not doing 9 sets for biceps 😂 which I think is overkill unless you're a bodybuilder coz biceps are worked to a decent level by back workouts. You only need am additional 4-6 sets of direct bicep work each pull day. So yeah that's how I've tweaked my PPL
Pretty sure he explain that with the shoulder example
He doesn't train calves
yapscare alert 💀💀💀
Lol glad I’m not the only one who puts Pull first ! 🔥 But my program is a Pull/Push/Leg/Antagonist, with last one suppersetting chest-back, bicep-tricep, and some shoulder work too
Ey Mario, wdyt of reeves shruggs or deadlift? Is it can create a broad shoulder?
I agree and disagree with you
Because I do exercise like dip or close grip bench press for triceps that's why I should add chest with triceps and then I can add my shoulder in leg day because I saw that leg day increases testosterone levels so that's can also improve my shoulder recovery so on first leg day i will start with leg on second i will start with shoulder that's work better for me thank you you give some knowledge to me thank you
@Coach_MarioRios what do you think about Gordon Ryan and his bodybuilding style training?(He's the greatest bjj player of all time)
All research is on muscle size and recovery. Base of PPL is frequency because muscle recovers within 48-72 hrs but the study was done on fresh lifters thus intensity put on sets was less allowing faster recovery.
Study was not done on tendons and ligaments recovery. Not allowing tendons to recover will harm thus not suitable for long term.
Hi Mario, love your content. I train every 2 days heavily, push, pull and leg exercises at once(free weight, compound movments, 3-4 sets till failure). Is my training style bad and if it is what can i improve?
Thanks
I think its good
Haven’t watched the video yet but I’ve made great progress with ppl split. Ig the only potential problem is my deadlift isn’t very impressive, but that’s also because I incorporated it into my program 2 months into lifting
How much do u deadlift? (1RM)
do you do a 6 day ppl or just once (3 days per week) ?
@@pannkaakan33 not gonna say cause it’s honestly kind of embarrassing 😅😅. But it’s barely higher than my squat which is 285 for 4 reps. I’ve been training for 4 months, so I hope my deadlift strength can explode soon
@@Aymannnnnnnn tbh 6 days a week is too much. I used to do that and my body would feel really tired over time. It’s better to do ppl 4-5 times a week, and I usually have my rest day after legs
@@scoobydoo3557 bro, why is it an embarrassment? The only people who will laugh at you are the fat and lazy people that dream about a good physique but complains on other for a living.
In 3 months, I went from 60kg deadlift to 90kg which is crazy. Now I am at 100kg but barely train because im lazy. I have started again and am gonna work out for 100 days straight, NO rest days
You are right, you can only train your third leg with leon edwards💯
Do a rutine for boxing and gym
I do push pull legs but have the shoulders on the leg day. Might have to see what the triceps on the legday are like
I'll go bald if this becomes top comment
also i am already kinda balding
The modification i do on my push pull legs split is train triceps on pull days train biceps on leg days and push days are compound pushing movements and shoulder isolations, this let's me train my biceps and triceps fresh and also doing biceps on leg days makes legs days fun.
Bro you can try doing legs just once a week but max intensity and keep a separate day for arms if you prefer.
@@chrisheria5206 no I prefer to have 2 leg days one quard focused day and one hamstring focused day.
@rajdeepghosh4672 what about glutes?
@@foldedcandle don't train them directly
@@foldedcandleif you want to have a dump truck sure. But they are also engaged in movements like RDL and hip thrusts
Do you do neck training?
HOW ABOUT:
1. Chest and Shoulders
2. Back and Triceps (no deadlift)
3. Legs and Bicep (with deadlift, no squat)
4. Chest and Shoulders
5. Back and Triceps
6. Legs and Biceps (with squat)
7. Rest
It does not compromise arm growth?
Mario let’s get the workout in
10:08 one thing on when you can hit chest first always, if you are shoulder dominant like me and your chest sucks
What’s ur training split
Would you say having a seperate day for just arms is good? Like having chest + shoulder on one day, then back, then legs, and finally arms?
I don’t like having back and legs on the same day as they do more for an aesthetic physique than arms. You must priotize big muscles to build your physique
I’ve been following the bro split for a very long time. Would you happen to have any ideas on changes I should do for my future workouts.
bro you have to be trolling
Wdym
@@Shareef360 do you actually do bro split
@@redfoxparadox2288nothing wrong with bro split twig boy
I have a question, with the pull push legs split, the 2nd pull session falls immediately on the next day of 1st leg day. So what should we do to solve that issue?
He explained in the video
this needs to get 3k lights i need that mma cardio my cardio is terrible 😂😂
“Volume is the driver of hypertrophy” Mike Mentzer is cringing from the abyss
he also used meth for pre workout
Too many days in the gym.💪🏾💙
I need that cardio workout
Couldn't shoulders be split in pressing exercises and pulling with face pulls reverse flys etc
My man allways right😊
Can you make a video on brucelee's physique?
I do push pull legs but on let day i do lateral raises to kinda balance it
Actually, instead of Ppl i do the chest and tricep , pull day , shoulder and legs . The results are incredible
Yes I do the same but the order I do differently. I do push legs pull rest . This variation makes you train legs better and puts less emphasis on pull . I feel like I have better recovery since I'm not training upper body 2 days in a row . If I do a push day then I try doing pull ups the next day I feel like my shoulders arnot ready
“I will send Leon edward to your house, to give You a headkick”
Bro look so serious about it💀💀
Do video about: "how to build a perfect gym in home with the right equipment "
I don’t understand how just training legs on leg day in the split makes it a flaw? Also wouldn’t training your triceps before push day just fatigue you for when comes to push day the day after? Why don’t you just do legs, abs and forearms in leg day if it bothers you that much?
in the old days (mid 90s) we would do chest + triceps then back + biceps then legs + shoulders OR chest + biceps then back + triceps then legs + shoulders.. it was not a bad split..
How to balance weightlifting and MMA?
Isn’t there an issue with compund lifts on push day if you’ve exhausted your triceps on the day before the push day? You might not be able to lift as much weight due to your triceps being sore, please correct me if I’m wrong
What Mario is saying is your muscles have rested 48 hours between workouts. I've had the same thing happen, when I do a push day when my triceps are still sore, which doesn't seem to make a huge difference in performance. If you're experiencing a huge lack in performance, you might want to lower the volume or intensity of your tricep workouts, or do a Pull, Push, Legs, Rest, repeat type of split.
Hope it helps, keep grinding bro
Connor Sinnan is fixing to pass you in subs 😂
Actually it doesn’t maximise volume. You only do a muscle group twice per week under PPL. If you do a full body workout three times a week you would have done 1/3rd more volume.
1. Push pull legs, if you deadlift on your pull day you be sore on your leg day, so do a pull push legs split.
2. Move one of the muscles from your push day to your leg day
I actually do this
what about legs push pull???
@@mahargha_debnath lowkey same but the legs need rest so you can exersise on the other days so the pull push legs is still superior
@@aceof_swordz real ones do legs/pull, push, pull/legs. You can switch the first and last day around and put a extra push day at the end but this got me to a 240kg DL and 180kg squat
@@cb-vg1gx valid bro imma try that split in 2 weeks when im finnished withbthis one
I agree with everything in this video except that legs are 1 muscle group/ category because you have the quads , the hamstrings and the glutes so that are also 3 muscle groups to me
And this is why Nick Smith does the push pull, legs split
Little kid looks like a science experiment 😂
Yeah I noticed i get so tired on my push day i can't even do dips cuz I'm so exhausted after benching
So then what day would u do triceps?
@@SM-gk4eo leg day as he said
This is exactly why Mario Rios has the most aesthetic pull-push-leg split in the galaxy
bodybuilders do personalized splits not PPL 💀 (actually looks closer to a bro split bc that was popularized by Arnold and has stuck since)
i only workout twice a week with full body trainings
Definitely do a mma workout. Road to 300k almost there!!!
Hey man I almost got into bodybuilding many years ago and gained a lot of weight and I’m trying to get down to a ufc fighter type body
Are you interested in working together?
Let me know thanks
Push pull legs neglects the arms. And also if your deadlifting on your pull day it can decrease you ability for your sqaut
I explained how to fix the deadlift problem, and it doesn’t neglect the arms. Sure you can make an argument it doesn’t peirotize arms but most splits don’t as you start workout with the bigger more demanding muscle groups
I am about to start hitting arms as well on leg day to counteract this
@@BoxCJ206er i wouldn’t do that. I would just do a 4 day split Push, pull,legs, arms. Trying to do arms on a leg day is not smart.
@@DrewbattleTheGreat ok will do. What is the detriment of hitting arms the same day? Just trying to understand
@@BoxCJ206er cuz if you hit legs than you should prioritize legs only. When I hit legs it takes a lot of energy so no need to waste time doing arms when you can just go the next day fully rested to hit arms and any other body part that you feel is lagging. .
Tricep+Legs lore dropped
Ofc its Not optimall because you got to do the standing ppl split
Bro people we have to get that mma workout
was gonna watch the video but you said volume is the biggest driver of hypertrophy xd
PPL = small arms
Personally I think you can counter these flaws by joining a martial art it doesn’t really matter what for example I’m orange belt in taekwondo and I do mon - fri and taekwondo has high leg demand and he also brings up a good point about the triceps so you can get rid of these 2 flaws by 1. Joining any martial art as boxing has footwork taekwondo is very leg demanding etc and 2. Training leg & triceps on leg day
Edit: this man is goated he shows when the sponsor will over
Bruh I watched the whole video thinking it was Martin 💀😂
PPL works just have to have a rest day you can move your workouts around and recover and still kill it. 🤷🏻♂️
I do
1. Chest and triceps
2. Back and biceps
3. Rest
4. Shoulders
5. Arms
6. Legs
7. Rest
Repeat
I don't know if this is good but I hate ppl and I'm quite a beginner in the gym. Sometimes I only do chest and back on Monday and Tuesday, sometimes I do triceps and biceps at the same time. The main thing is that I enjoy going to the gym and see some progress
So u only workout Ur back and chest and legs once a week?
@@Adomtheblackjarwer Yeah. The chest is usually sore 5-6 days after training. And I've only been going to the gym for 2.5 months and I'm very proud of myself that I go there 5 days a week
i do abs on leg day too
you dont know crap if you think volume is the most important for hypertrophy
It’s literally volume and intensity 💀 it’s not that hard
@@Coach_MarioRios intensity is most important but maximum and minimum volume doesn't matter much
The Video summary:Instead of Push-Pull-Legs You have to do Pull-Push-Legs and In the first or second pull day you do deadlifts and you should do only one day in the week. The second thing is that you hit Triceps in leg day instead of push day.
N dats why im training for a spiderman physique
I'm probably doing the most unique split:
Day 1) Legs
Day 2) Chest + Triceps
Day 3) Back + Biceps
Day 4) Shoulders
Day 5) Core
Not unique lol
@@slumpq never come across someone who dedicates one full day to core while mixing back and chest with other movements
Summary ??
Mario you may wanna check what you and Ur brother do match up as here you are saying push pull legs are bad and I agree pull push legs is way better but Ur brother is saying if we join Ur fitness academy we will get a push pull legs program every month tho as this video rightly says it's a suboptimal program so why are you making a suboptimal program people pay for when you don't like it? Did Martin mess up his words?
Yes because no one calls it pull push legs, so when I talk about our academy we both will just say push pull legs
@@Coach_MarioRios people do call it pull push legs they just don't abbreviate it to ppl but fair gas I guess and nice save
bro ignored biceps
I like the animation on the like button
1:12 Where else is he gonna headkick me? In the body?
So just have a little bit longer of a workout on push day
Mario(the goat 🐐🐐🐐) rios
First of all who told you to do whole shoulder on push you do only do lateral & fronth delt and rear delt u do on pull day
Yeah I follow pull push leg myself but not because of the same reason as his.
Mario already did this video, but deleted it. Why u recycling content Mario? 😡
Bad editing, mixed with a new audience. There are reasons for it
Also I have learned how to articulate my point better
@@Coach_MarioRiosisn't Ur fitness academy doing a push pull legs program? At least that's what Ur brother said in his vid
@@Coach_MarioRios Fair enough
Not only is bro using gfuel but he also put two scoops 💀
you forget to train the pelvic floor muscle and the big toe.
blud forgot hamstrings and quads are different
It’s disrespectful to people who actually worked hard and are athletes
Wtf bro I stared ppl yesterday
This is why Leon Edward’s created Tiege Henley to try and give us half of his aesthetic face