Is this PPL routine suitible for my Goals?

Asked by: Laurie Jackson

Is PPL a good workout?

The Push Pull Legs Routine (PPL) is one of the most effective workout routines you can use to build muscle and gain strength. The push pull legs workout split is focused on the major muscle groups based around these movements.

What are the benefits of PPL workout?

PPL routines are so efficient because the movements you’re doing provide maximum overlap within the muscle groups you’re working that day. When you envision the body as a complete system, the PPL exercises tap into the synergies between all of the muscles within each group and bolster the benefits exponentially.

Is 6 day PPL too much?

PPL routines usually range anywhere from 3 to 6 days per week. Six tends to be the max because it allows for consistent gains due to having a rest day while also offering a lot of training volume through the week.

What is a PPL routine?

Key Takeaways. The push pull legs (PPL) routine is a tried-and-true workout “split” that separates your muscle groups and exercises into push, pull, and legs days. PPL routines can be customized for different training frequencies, intensities, and priorities to allow for more or less recovery and volume.

Is PPL 3 days a week enough?

Sure, you can run PPL ad infinitum as a 3 day per week schedule for phenomenal results over the long term, but if you really want to get after it in the gym and accelerate your progress even further, you can try your hand at the dreaded 6-Day Push/Pull/Legs workout schedule.

Is PPL better than full body?

The Full Body split will serve more general health and fitness in the long run, while the PPL split will better serve more specific strength and growth goals.

Is PPL good for losing weight?

This is definitely something worth trying if your legs are a lagging muscle group. The bottom line is the push / pull / legs split is extremely versatile. It can be used for any training goal including building muscle, building strength and losing body fat.

Is PPL good for beginners Reddit?

Overall, Reddit PPL is an accessible beginner program with enough volume to stimulate growth in the bro muscles, while also giving intensity in the compound exercises (squat, bench, deadlift) to drive major strength adaptations.

How many exercises should be in a PPL?

Depending on how long and grueling you want your leg day exercise to be, you can choose anywhere from 4-6 exercises. Don’t put front and back squats into the same workout—alternate these exercises instead.

Is PPL twice a week too much?

Is Push Pull legs once a week enough? Yes, doing one push, one pull, and one leg workout per week is enough to see results. In fact, I often recommend three to four days as the optimal frequency to build muscle and gain strength.

How long should a PPL workout take?

All you have to do is go to the gym three times, train for 40-55 minutes, and call it a week. If you want to start even slower only working out twice a week, then perhaps read into the 5×5 workout or the Upper / Lower split.

Is PPL better than Bro split?

The PPL split is great for making your whole body grow, but if you specifically need to improve shoulder caps or biceps or triceps, you may well be better off incorporating the bro split for those areas.

Do bodybuilders do push pull legs?

Of course the push / pull / legs split isn’t just for bodybuilders. Many of the greatest powerlifters of all time have trained using this split. Just listen to the world’s strongest bodybuilder Stan Efferding talking about the push / pull / legs split: “Push, pull, legs is still a great way to grow.

Is PPL better than Upper Lower?

The upper lower split is better suited to beginners and those with less time on their hands, whereas the PPL may be better suited to more advanced lifters and bodybuilders who want to focus on specific muscle groups. Both routines will produce results so long as you work hard, work smart, aim to improve, and eat right.

What is the best PPL split?

Push Pull Legs Routine: Best Science-Based Push Workout

• Incline Barbell Bench Press: 3-4 sets of 6-8 reps.
• Standing Dumbbell Shoulder Press: 3-4 sets of 10-15 reps.
• Paused Flat Dumbbell Press: 3-4 sets of 8-12 reps.
• Lean-Away Dumbbell Lateral Raise: 2-3 sets of 10-15 reps.

Are shrugs push or pull?

Movement Classification

The shrug is considered a pulling motion, as the weight is lifted toward the center of the body during the concentric phase of the primary muscle group. This exercise is also considered of basic utility, as a greater intensity is placed on the muscles than with smaller auxiliary exercises.

Can you do ppl 4 days a week?

This push pull legs workout schedule is designed to be done 4-5 days a week. The sets listed are your work sets. Always do 2-3 warm-up sets before the first exercise for each muscle group, in order to prepare your body for the heavier work to come, and reduce the risk of injury.

Is 12 sets per week enough?

Krieger’s research into training volume shows maximal muscle growth while training each muscle 2–3 times per week with six sets per workout, yielding an ideal training volume of 12–18 sets per muscle per week.

What is hyper trophy?

Hypertrophy is an increase in the size of cells (or tissues) in response to various stimuli. A typical example is muscular hypertrophy in response to exercise. Exercise stimulates skeletal and cardiac muscle fibers to increase in diameter and to accumulate more structural contractile proteins.

Is 1 set to failure enough?

Increasing the number of sets taken to failure from one set to two, three or four provides no more benefit than doing just one set to failure. In fact, taking more than one set to failure may actually blunt strength gains. Take-home message: for strength, do no more than one set to failure per exercise.

Is 40 sets a week too much?

Most hypertrophy training programs land somewhere in between, but that’s a big middle ground, and it’s entirely common to see people doing anywhere from 40 to 150 sets per week. There are a lot of factors that go into your capacity to recover — and recover productively — from exercise.

Is 20 sets a day too much?

So we know based on the 2017 meta-analysis mentioned earlier that roughly 10-20 sets per muscle per week is the sweet spot for maximizing growth. With beginners being at the lower end of this range and more experienced lifters being at the higher end of this range.

What is considered junk volume?

Junk volume, or waste volume, is any extra training done for a muscle group that has already been stimulated sufficiently to maximize the anabolic pathways. Sets done after this point have little to no additive effect to your gains and simply eat into your ability to recover.

Is 10 exercises per session too much?

Allowing your body at least 1 day to recover between each full-body workout is key, so three sessions per week is a good baseline to start with. Within these workouts, you’ll choose one exercise for each muscle group — back, chest, shoulders, legs, core — and, as a beginner, aim for 3 sets of 10 to 12 reps.

Is 4 leg exercises enough?

The ideal number of exercises per workout session is 3-4 exercises. If you select your exercises appropriately and train them with sufficient volume and intensity, this will be more than enough to make great progress.

Is 5 exercises enough for legs?

As a beginner looking to increase general fitness — and following the theme of keeping things simple — choose 3–5 exercises per leg workout. Then complete 3 sets of 8–12 reps of each exercise, ensuring that you’re working your muscles to fatigue but not failure (1). Why no more than 5 exercises?