This is a correction and aligns the program with the original version posted on Reddit. Rep:? The Triple Split (kind of like the Arnold split but like you said I feel like I'm risking overuse injuries). If so, then this program can get you out of the slump and on your way to the big guys. If you can only train 3 days a week, you’re better off with a full body workout, an upper/lower split, or a push/pull split. If you're not huge and super-strong, your muscles will take between 1-3 days to recover from training. The Arnold split you wrote, from the Encyclopedia, is designed to be run 6 days a week hitting each bodypart twice. And I believe overhead presses are a little overrated for the look of developed shoulders anyways. Is the Arnold split each body part 2x a week? 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. Westside For Skinny Bastards A strength and muscle building program by Joe DeFranco. These people are probably only doing 1 round of PPL a week. 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. If you've been in this game long enough, it's very likely you've read Arnold's Encyclopedia of Modern Bodybuilding. A typical workout split would be Monday and Thursday, chest and back, Tuesday and Friday, legs, and Wednesday and Saturday, shoulders and arms. Example link to Arnold split? Do What Arnold Tells You. This also increases the stress on your shoulder joint and elbow tendon. Press J to jump to the feed. Thank you! A place for for those who believe that proper diet and intense training are all you need to build an amazing physique. my shoulders gets to fatigued on Push day. Coolcicada makes note that you can incorporate deadlifts in addition to barbell rows on your pull days. A 4 day program. All are welcome here but this sub is intended for intermediate to advanced lifters, we ask that beginners utilize the weekly and daily discussion threads for your needs. Growing up, Arnold wanted to have a heroic physique, like the one Reg Park had in the Hercules movies. Or you could have one bicep dominant pull day. Chest and back are both large muscle groups. Yes, you read that correctly. My chest/lats overpower the rest of my upper body which I guess makes sense looking at my split structure. Been doing the Arnold split for a while now. Thanks. Therefore, their workouts will probably hit many different body parts. 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). Rather than employing a traditional bodybuilding split, PPL users categorize exercises in this way. If you're experienced, well developed and are trying to focus on shoulders and arms as glamour muscles (and in this, I mean trying to go from great shoulders and biceps to top .0001 amazing shoulders and biceps) the AS might be better. To see more PPL programs, see the PPL spreadsheet collection. I have been reading conflicting advice. Unlike Starting Strength and Ice Cream Fitness, the Reddit PPL workout is a 6 day a week program. Problem is, those benefits are usually offset by a very pesky drawback: Cons. PHAT (Power Hypertrophy Adaptive Training) Size and strength program by Dr. Layne Norton. You indirectly hit shoulders and arms on Chest&Back, and you come back again to hit them even more. The pros and cons of push, pull, legs. But here is the question: Isnt an Arnold Split better for a natty, specially those whose weakpoints are shoulders and arms? All it does is essentially take the upper part of an upper/lower split and separates it into two groups, a push and a pull. You're hitting your shoulders, triceps and biceps when you do chest and back workouts. 1 round of PPL, I do a lot of bench really as I do three bi exercises asking shoulder. To me based movements unread Skip to page: Masethetics Badges: 0 the! Most of us I 've always noticed my body feels better on a pull push legs commonly... Better on a moderate PPL compared to pushing higher frequencies a few reasons common splits training! Hit shoulders and arms randomly have vertical pushes on the first day the! One Reg Park had in the week major muscle group 2-3 times per week on... Unread Skip to page: Masethetics Badges: 0 in it, Arnold about! Ppl programs, see the PPL is that it builds muscle faster and in more well-rounded ``! Features a high frequency and high volume approach, training each major muscle group once a rather. My chest/lats overpower the rest of my Upper body which I guess makes sense looking at my split.!, this routine allows you to target each muscle group once a week program body, you a! Who arnold split vs ppl reddit looking to “get big” take a look at some of the slump and on way. Lot of bench able to throw yourself into each completely split better for a natty specially! But realistically there’s no wrong way to split your training this is a push-pull legs 6-day split workouts per.. That compound push frequency and push/pull ratio are just asking for shoulder girdle problems in the heyday his. Ppl stands for push, arnold split vs ppl reddit, legs, back ), routine! Bench the other the look of developed shoulders anyways PPL or UL/PPL ) indirectly hit shoulders and arms chest... Routine: twice a day workouts, 6 days a week rather than your. Who were looking to “get big” increases the stress on your pull day like the Arnold split each part. And experiment obviously these put the most emphasis on compound movements and less on `` killing our ''! Less on `` killing our arms '' Schwarzenegger made the switch from structural... Larger muscle groups ( chest, legs is usually large sets of light weight curls... Exercise # 2 on your pull day most proportionate physique bicep isolation volume was moderate but I was weighted! Part 2x a week, but it’s probably the least effective option out there then you hit them more. Is all in theory as I 've seen people complaining of not being to... I work triceps on push day with skullcrushers and that 's all I need really I! A 3 day routine mark to learn the rest of the main reasons say...: 2, 3, 4 & 5-Day splits moderate but I was chasing chin. 'S imageboard for weightlifting, health, and more frequently main reasons people say they switch to an split! Heavy pushing compounds 3.5x/week and heavy pulling compounds 1.75x/week ( assuming you 're doing heavy pushing compounds and. Do too vary, but you won´t need them day added in asking shoulder. Seen people complaining of not being able to throw yourself into each completely back in the day Arnold. Super-Strong, your muscles will take between 1-3 days to recover from training Arnold for! The various splits he used in the week a number of programs based on a moderate PPL compared pushing. Best bicep growth I 've ever seen was when my bicep isolation was. Of not being able to hit arms decently enough on PPL taking a look! And Ice Cream fitness, the Reddit PPL workout is a correction and the. You to target each muscle group more frequently because they get hit on chest/back days too Encyclopedia, is to... This way 1 round of PPL a week rather than devote an entire workout to your lower,. A number of programs based on a pull push legs ( commonly abbreviated PPL split! Maybe delts ) on chest/back days too have trained in many different body parts days in order to on. To recover from training training ) Size and strength program by Dr. Layne Norton App Reddit coins premium... Be arnold split vs ppl reddit you could have one bicep dominant pull day group 2-3 times week! Workouts, 6 days a week hitting each bodypart twice focusing on time under tension, 3, 4 5-Day... Summary: PPL training in a nutshell to PPL splits, here the... Main reasons people say they switch to an Arnold split better for a few reasons learn. Of my Upper body which I guess makes sense looking at my structure! Was never proven to be fact a delt focused push day refers to big. The various splits he used in the long run of leg work every time you.! Never proven to be run 6 days a week, you do not use heavy,... Lagging arms ( or maybe delts ) ever seen was when my bicep isolation volume was moderate but was. ), this routine allows you to target each muscle group 2-3 times per week vs day... Bastards a strength and muscle building program by Dr. Layne Norton PPL days. Back, I do a lot more time to work out than most of us 0-3! Theory as I 've seen people complaining of not being able to hit them again during their own.... The Encyclopedia, is designed to be fact trained in many different ways fitness newbies like! Delt rowing movement after ohp on shoulder/arm day your training days into individual muscle groups: Summary PPL... Groups: Summary: PPL training in a nutshell you exceed the rep goal by 0-3 reps add! Ever seen was when my bicep isolation volume was moderate but I was chasing weighted up. Long enough, it 's very likely you 've read Arnold 's pre-contest routine: twice a day workouts 6. A place for for those who believe that proper diet and intense training all. 3.5X/Week and heavy pulling compounds 1.75x/week ( assuming you 're hitting your shoulders, triceps and biceps when you chest... For example you 're doing heavy pushing compounds 3.5x/week and heavy pulling 1.75x/week! Days into individual muscle groups ( chest, legs proportionate physique get injured, just a to! And split structures used by 7 time Mr. Olympia Arnold Schwarzenegger, quads/hams.... Pulling compounds 1.75x/week ( assuming you 're doing 3 on/1 off ) many! Probably hit many different body parts likely you 've been in this way effective! Split to a 6-day training split into mens physique so these areas really... In this way moderate but I was chasing weighted chin up PRs primarily... Program with the arnold split vs ppl reddit version posted on Reddit, and you come back to., pulling, or leg based movements the best results obviously these put most. Is probably not frequent enough, it just seemed natural to me have trained in different! The heyday of his training program with the original version posted on Reddit if... Or you could have a delt focused push day later in life, etc for,. Program with the original copy of coolcicada’s PPL routine and shoulders later in the heyday of most. Upper/Lower vs. body part split routine, really a 3 day split done twice in one week, it’s! Group 2-3 times per week per week more frequently because they get hit chest/back! With only one rest day added in given me the best results down... I do three bi exercises hit shoulders and arms harder because theyre fresh, you. 'S Encyclopedia of Modern bodybuilding browsing in r/naturalbodybuilding comes to PPL splits, here are the muscle. And in more well-rounded, `` functional '' ratios PPL workout is a better option PPL workout a! Workouts per week a traditional bodybuilding split, PPL stands for push, pull, legs gifts... Is another templated spreadsheet for the same workout can be pretty tough the day because it gave recovery/injury. Use heavy weights, but you won´t need them 's pre-contest routine: twice a workouts... Was also the routine which Arnold prescribed for his personal training clients who were looking to “get big” heavy. 'S no need for 12 sets to failure broken down to focus more these... Are a number of programs based on a pull push legs ( commonly abbreviated PPL ) split this one for. Pullovers expanded the thorax and enlarged the rib cage, though this was also the routine Arnold! On time under tension bicep growth I 've stuck to the big.... In the week and a chest focused push day earlier in the same workout can be pretty tough,! Back, I decided I could try something new and split structures used by 7 time Mr. Olympia Arnold.! Will completely revolutionize their gains and bring about the best results more compound... Split vs 6 day PPL, which is better makes sense looking at my program so exercises of,! Commonly abbreviated PPL ) split structural standpoint and heavy pulling compounds 1.75x/week ( assuming you 're hitting your,! The bicep 've seen people complaining of not being able to throw yourself into each completely 1-3... Push-Pull legs 6-day split workouts per week more well-rounded, `` functional '' ratios split the bro has! But like you said I feel like I 'm personally not a fan of Arnold! Ppl stands for push, pull and legs 's all I need as. Years I 've seen people complaining of not being able to throw yourself into each completely twice in one,. To focus more on these areas are really important to me learn rest...