Are you weary of receiving subpar results? You can speed up your progress in the weight room with the “Push, Pull, Legs” (PPL) method without sacrificing time.
It might be simple to become caught in the reams and reams of contradicting advice and dubious training personalities on social media when it comes to strengthening and growing muscle. The cacophony can be overwhelming with so many workout splits, food suggestions, and gym tips released hourly, especially if you depend on reliable fitness advice. However, if you browse through any bodybuilding forum or training blog, you’ll probably find one common workout technique that is supported by practically everyone: push, pull, legs (PPL).
The push, pull, legs method is straightforward, just like its name suggests, and it works for practically everyone in the weight room, from motivated beginners to jaded regulars trying to break through a training plateau. Therefore, if you want to try it, you’ve come to the proper location. Priorities first…
How does “Push, Pull, Legs” work?
It’s a full-body training split with a straightforward structure that targets practically all muscle groups to increase muscle mass on a given day of the week: either all of your lower-body pushing muscles (push), all of your upper-body pulling muscles (pull), or both (legs).
Push, pull, and legs exercises often use an alternating pattern to provide each muscle group enough time to recuperate in between sessions. Ideally, you should attend each session twice a week, but for those who are very new to working out in the gym, once a week may be sufficient (more on that below). A divide like this might be:
Day #1, Push: Chest, shoulders, triceps
Day #2, Pull: Biceps, back, and traps
Day #3: Legs: glutes, abs, and legs
Day 4, Push: Shoulders, triceps, chest
Day #5, Pull: Biceps, back, and traps
Day #6, Legs: Legs, glutes and abs
Compound actions, or exercises that engage multiple muscular groups, are typically the focal point of push, pull, and legs workouts in order to get the most bang for your buck. Tom Hall, Third Space Elite Trainer and Education Co-ordinator, says that the push, pull, legs workout split is typically spread out across three to six days. If you really want to, you can cycle this into six days [per week] and do each day twice. You can do three days of push-dominant exercises, pull-dominant exercises, and all-leg workouts.
Legs, Push, and Pull: A Professional’s View
Let’s start by exploring what makes the push, pull, legs methodology so well-liked now that you are familiar with it. In order to hit the muscle groups more regularly, Hall says that six days of exercise per week—especially if you’re bodybuilding—is necessary for effectiveness. The training split enables you to concentrate primarily on specific movement patterns if you only exercise three days a week, such as employing vertical and horizontal pushes or pulls in the same session and working your posterior and anterior chains in your legs in a different session.
Legs, Push, and Pull: The Advantages
“The simplicity of PPL is the main advantage. Everything that is pulled is done on one day, and everything that is pushed is done on another. You use another leg to perform everything you do with yours “Hall elucidates. It accurately classifies movement so that you consider movement rather than specific muscle groups.
Who Should Avoid Legs, Push, and Pull?
By now, it should be obvious that a push, pull, legs workout split has a lot of advantages. Importantly, though, it doesn’t imply that the training program is a one-size-fits-all approach. Instead, people who want to train with the PPL split should first determine what their schedule, access to equipment, and level of fitness permit. “Even three days a week might be too little. In that case, you might want to perform PPL in a full-body workout so that it will be the best possible training for you, but anyone can do it. Don’t do it if you don’t have the time. PPL is intended for individuals who can attend three to six sessions each week.”