The Value of Push, Pull & Leg Routines
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- čas přidán 28. 06. 2024
- In this QUAH Sal, Adam, & Justin answer the question “What do you think of push, pull, and leg routines?”
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Video - • #1351: Building Muscle...
“the Value of Push, Pull & Leg Routines“
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I know PPL is meant to be 6 days a week, but I run it 3 days a week and see great progress. I can't stand full body tbh, feels like I didn't workout.
Just started push pull legs 3 days per week.
I do full body and love it, pretty easy routine…Squat, front squat, Deadlifts, BB rows, Bench press, military, Pull-ups, chin-ups, Dips and KB swing…simple and extremely effective, at least for me it has been
Ironically I have come from a full body to doing this 3x dad PPL a week workout. Due to lots going on with work and family. But I must say, I do disagree with regards to the full body workouts. They are incredible, in fact I definitely (personally) feel like I’ve worked out.
I like fullbody but its hard to hit every angle of each muscle in one workout. So if you only do flys on monday, then Incline on Wednesday, the. Dips friday, your only hitting thay area of the chest once a week anyway. I cant hit all three of those on monday then all three on Wednesday then all three on friday, and same goes for legs back and shoulders. I feel like full body is great if your just hitting one angle of the muscle 3 times a week and dont care about the other angles, then yes that angle of the muscle certainly would be getting stimulated but the other angles would be neglected. Theres no way i can incline bench, flat bench, flys, dips, pulldowns, rows, deadlifts, squats, leg press, stiff legged deads, hamstring curl, calves, side delt, rear delt, traps, then hit arms and abs all in one workout 3 times a week. Might as well do ppl and blast the muscles in all angels once a week on a 3 day split
I like it because I recover quicker and hit the target muscles with more focus.
I love doing a full body & at least 1 upper & 1 lower workout per week… you guarantee to hit all muscles with the full body & then can focus more on volume or lagging body parts on the upper/lower days… this is what I love doing
I’ve been running PPL FB. Four consecutive days, 3 days off. On FB days I use kettlebell compound movements for the lower body portion. I Love it so far.
I switched to PPL (from full body) just because life often gets into the way. In FB I train 3 days a week. sometimes Mon/Wed/Sat or Tue/Thu/Sun . having to coordinate with family with this kinda schedule is hard and ppl often forget which day is my gym day and which isn't. Now I train PPL 6 days a week and I just told everyone to expect me be gone for an hour after work everyday. Easy peasy for everyone.
yessir...i told the wife im getting up at 4 to get it in 6/7 days a week! now i dont care when she has plans when i get off cuz my workout has been done!
I believe PPL provides is good for an both a beginner and an intermediate lifter. It provides enough frequency (2x week) for the beginner to learn the movements and adjust to the workout patterns and it provides the intermediate lifter enough volume in one week for every body part.
For me I am way less likely to miss a workout with PPL because I can get in and out of the gym faster than doing a full body
This aged poorly as I'm a month into maps anabolic and loving it 🤣
I think these guys are coming at this with the view point of a coach and therefore are taking a too generalist approach here. They’re coming up with an answer that would fit the most amount of people most of the time. However to discount the PPL split because of this is probably not a good idea. Volume is the key driver of growth. We know this. The number of quality sets per week tends to be the ultimate determinant of hypertrophic response. We also have to understand that a person has a limit to the amount of high quality volume they can push on any given muscle group on any given day. Knowing this, if you decide to do a PPL and can hit all the body parts 2x/week where you hit about 6-9 quality sets each visit to the gym, you end up with 12-18 quality sets for the week. As long as you can handle the strain that puts on the muscle then going about training this way can be a great tool and fit the trainee perfectly.
However most people tend to not be able to hit the gym 5-6x/week and therefore are probably better off going 3x/ week and doing full body. The only weakness of full body is that you have to hit all of the muscles and movement variations in one workout which requires a significant time allocation.
If you’re doing full body for 45 min to an hour, you’re either not working at the correct intensity, not doing enough volume on a given muscle group, or just outright missing muscles and movements you should be hitting. You need to be pretty honest with yourself here.
Soooo upper lower is king
facts mate
100% with you. Its like saying either 3x2 hours at the gym vs 6x1h. I do the second cause 2 h is not as easy. Also these guys neglect the recovery time. Ppl gives you 2-3 days of rwsting time as compared to the full body which gives u 1 max 2 days.
@@nikospapadopoulos545 could've have said it better. Additionally, in full body routines, doing bench after squats or deads or say something like BB rows after squat or bench feels incredibly taxing to me.
I blend PPL with Full Body. Example Full Body with Pull emphasis.....Full Body with Push emphasis......Full Body with Leg emphasis. My gym is in my basement so I workout every other day, the day of the week is meaningless. If I feel like I need extra time to recover then I do a 3 day week every other day and take the weekends off. I've done this since 1996 and never had a complaint. For muscle growth volume is key, BUT that volume does not have to be in one sitting. You can spread that volume out over a week and get the same results if not better results than blasting that muscle in one sitting then letting it recover from the onslaught for a full week. It works for beginners, but once you adapt the gains steadily decrease over time. Unless gear is involved lol.
Push pull legs rotated over 4 days a week (Monday , Tuesday , Thursday . Friday ) 4-5 days between each time you hit that session again , recovery based and good frequency that still allows high intensity
Thank you!
If you have joint damage - eg gout, arthritis - you notice very quickly pull exercises are much easier and far less prone to injury from the compression element of push exercises. Having them split allows to train injured, train with heavier weights/low reps or lower weights/higher reps alternatively and at least get blood into the joints. For the average person I doubt an imbalance will come out of it.
I’ve been doing a push/pull/legs split (6 days per week)... and making a lot of progress. Keep in mind I’m quite new and I’ve only been lifting for about a year.
I’m in the exact same position as you been lifting for a year consistently and looove going to the gym 6 days a week.
@@timbroughton7534 that’s awesome! Keep it up 👍! I have a home gym so no excuses for me haha. I love it. Just switched up my workout schedule this week. Thinking I will pick up one of the Mind Pump programs soon too.
same I add 10 kg in 1 year same bf%
But do you notice you said you go to the gym 6 times a week 🤔? Not everyone has that much time!
@@franklinmcclain6995 I have a home gym. I never have to leave the house :).
there are 7-8 major muscle groups (chest, back, arms, quads, hams, calves, shoulders, forearms), each required 1-2 exercises to get properly stimulated (the bigger groups need more exercises). Within that, each exercise has 3-4 sets. It is mad to think we can do close to 22-24 sets everytime we go to the gym with the right intensity.
The truth is Squats and legs day just fry your CNS LIKE NOTHING ELSE CAN
Full body can't match the level of a full fledged Legs day
Even if you train you bench + Rows + Squats it can match the level of intensity of Squats + Weighted Lunges + Super heavy Leg press
Legs day is the most intense training you can do and with push pull legs you can do full legs workout twice a week which is insanly awesome you will need to do 1 months of push pull legs with only 1 legs day per week and 1 extra rest day per week to reach the stamina to do legs twice per week
Thus push pull legs is beyond awesome if you can adjust Abs in it properly
I concur.
Used to do PPL 6 days a week and recently switched to full body 3 days a week with some light sessions on a couple off days. This for me has been best for building muscle. I found I was over training on PPL. Both work but I think FB with an emphasis on compound lifts works best.
I think intensity matters if you doing heavy squats you may need that week to recover doing sets of 3 or 5 youll get indirect leg work with your pushing and pulling days. but it depends on the person, and their goals
Ive done a Full Body Workout, with the structure of PPL applied to a single workout, by having one compound movement to represent each of the 3 muscle groups. I have to agree for the everyman a fullbody workout is optimal, but structuring the exercise selection of that full body workout around PPL is amazing.
Hack Squat
Incline Close Grip Chest Press
Close Grip Pulldown
These 3 exercises were sufficient for me to build a complete workout around them. I do 5 X 20 as well with 1 minute rest and get a phenomenal pump and a great conditioning workout.
I do the same thing. It's like the best of all worlds essentially and I can train 4 times over a 7 day period. The muscles that are being hit lighter (non emphasis) helps them with recovery and adds some quality volume sets through the week.
I found the best way to keep consistent on programs that require you to go 4-5 times a week is to do it first thing in the morning. I happen to do PPL and I'm always at the gym by 5:30am
This is my thinking as well, my garage gym is a no excuses first thing in the morning
Feel like upper/lower strikes a balance
Upper body can handle a lot more volume than lower
Do lower with abs and legs. Thay way I think it's perfect
I think the upper day has too many muscle groups to hit making the workout too long
@@craigtitusfitness2249 volume is sets x reps x weight used. what is wrong with your lower body?
@@omp365 volume is sets, reps and frequency. Weight is irrelevant
I have been using a completely different type of split. Upper push/lower pull, upper pull/lower push. 1 upper push is delt focused, the other horizontal focus. It takes a week, since I won't do more than 2 strength workouts in a row, and incorporate more active rest (walking/LISS). I don't feel as fatigued, and I can get in and out in 45-60 min.
@@jamesfahy9954 deadlifts highly tax the erectors. I'd rather do them either on a separate leg day, or a non-pull day. My split is now upper, lower, off, pull, push, legs off, off.
I live by ppl. Started the gym 7 months ago. 6ft4 210 lbs and now i am at 200. I have recomped like crazy. Going to gym 6 days a week with the implementation of mesacycles and deloads. People think i hoped on gear sometimes and I feel small constantly 😭😭😂.
So for basketball, an every other day full body is to recommend?
Full body works best for me when I consider consistency over a long period of time. Time being years. Life always has it’s ups and downs whether it’s being busy or if it’s just motivation related. I’ll go periods of months where I’m fully capable of hitting the gym 6 days a week religiously, but then I’ll also go a half year where shit happens and it’s more realistic to be in there 3 days a week. One thing remains consistent… year after year I can commit to at least 3 days. I can’t commit to 6 days a week for life.
If I know I'm only going to workout 1-2 days a week due to life it self getting in the way ....I'll do full body , but if I got a light week and not as busy ....I like push, pull, legs
I like it it because I can get out the gym in 45 mins with an intense workout.
But what if it’s continuing days? Like if I can make it Monday Tuesday Wednesday I can’t do full body each day can I ?
I do a push + legs/pull +legs routine, So if I am only am able to get 2 days a week. It's a great 2 days..
PPL is less recovery for upper body as elbows and shoulders get trained back to back, knees on the other hand get a bit more recovery than 3x full body.
Wish I was here 1 yr ago
Full body workouts have to be mostly abbreviated with compound exercises. Six exercises should cover it.
If someone is trying to do a fb workout with 3 exercises a muscle group, it ain't going to work. You have to forget what you read on the bbing forums on training a muscle from every angle etc.
I would just wake up an hour before call time and get my workout in.
How about Push, Pull, Legs. And an extra day for full body. A 4x day a week split.
This is what i am doing now.
@@iamabean how’s it working for you my friend
@@AK47_. it works great. I do 1 push with squat , 1 pull with dead lift and the third day is full body( deadlift, bench , row, lateral raise and other things) i
I love your Milton Friedman t-shirt!!!
3 Full is Epic. Many options. I am going to do a Barbell day. Dumbbell day and machine day.
Can’t forget a calisthenics day body weight training
Can you do a push/pull split with squats on push day and deadlifts on pull day keeping it full body?
YUP
That's exactly how I do it to keep it 4x/week.
Push pull squats rest upper deadlift rest
In some countries that type of split is illegal so check with your local authorities
@@craigtitusfitness2249 😂😂😂
I do upper, push, pull, lower without legs and then repeat
All the comments on here! I do this I do that blah blah blah blah 🥱 experiment with the various routines and stick to the one that works for you , there is no such thing as the most optimal way to train , everyone's different, I myself prefer a old school bro split because it works best for me and I have tried them all, so stop preaching to people about how they should train,
Full body 3x a week? Show me an elite/above avg lifter on that routine, that’s a newbie routine
Totally 👍 agree I've been lifting over 35yrs and I've never known anybody who trained full body 3x a week , I did try it for 6 weeks terrible routine maybe it's good for someone who just wants to look athletic on the beach? but not for someone looking to build mass, so before someone bores me with comments like studies say this or that nothing beats experience not bull@hit science theories, just hit it hard and recover , ie bro split
Day 1 Push
Day 2 Legs
Day 3 Pull
Day 4 Upper body
Day 5 Lower body
Day 6 Rest
Day 7 Rest
This is interesting. Is there a reason why you put legs inbetween push pull?
Do we put our questions up here?
On their instagram, they put up a post called "QUAH' you comment your questions on that post
Every exercise is a pull
Full Body sucks. I prefer Bro split and Push/Pull/Legs.You wake up early hit every workout without missing day of training.
Is there any real reason to take a day off if you're doing PPL? Each body part is getting theoretically 72 hours rest in between
If I’m in a good environment I can do 6 days in succession but gotta rest on the 7th day or my lifts suffer
People who train 7 days a week obviously arnt training hard enough, and also need to have a life outside the gym, most people I know who train 6 or 7 days a week look like crap and never look any different your body needs to recover FACT
@@barrybarnett731 nah bro frequency is key and lots of people make great gains by training 6-7 days a week.
Full Body is great for general fitness but if you are trying to build muscle it will be very difficult to get the focus you need to grow.
Not for everyone it isint 🤨👎
Guy in white is small
they all are, you can still have knowledge about training tho :D
Full body is way too much time consuming..
These dudes don't even look like they lift
1x a week is weak as fuck.. dont care how busy you are bruvv..
Why are guys that dont look impressive at all giving workout advice? The guy in the hat doesnt even look like he lifts
You’re right. We don’t lift, never have.
@MindPumpShow never said you "didnt" lift. Said it's weird getting workout advice from a guy who doesn't look LIKE he lifts weights. Key word "Like"
None of these guys look like they even lift. IMO
All coaches look like that. Lol
But they do know the techniques.
they seem like big guys
@@norwood-n3q yeah if you are an asian woman maybe
Dr. Brad Schoenfeld fitness professional , has won numerous natural body building titles , 2011 NSCA personal trainer of the year and have research in muscle hyperthrophy . does he look bigger like mr.olympia ? no he doesnt . he dont need to train big as mr.olympia to get all his achievements . he can be bigger if he wanted too but he dont . all things have prons and cons
sal, adam & justin already fit , big and look aesthetic enough for average person
u dont always neccessary be the things u have to represent , like in history of bodybuilding
Joe weider & Arnold
Arms almost always look smaller from the front compared to the side view. They're not necessarily small, you're just not getting a good enough angle to see enough of their muscles