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    Classic Push/Pull/Legs Split: Admin Featured Routines Split

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    blade731
    The document describes the classic push/pull/legs workout split, which divides the body into pushing movements, pulling movements, and leg exercises trained over 3 days. It provides the rationale for why this split is effective due to muscle overlap between exercises. A basic 3-day routine is outlined, consisting of 3 compound exercises per day performed for 5 sets of 5 reps. Options for periodization through techniques like rest-pause training and German volume training are also discussed. The split is described as a flexible template that can be customized to the individual.

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    Classic Push/Pull/Legs Split: Admin Featured Routines Split

    Uploaded by

    blade731
    240 views5 pages
    The document describes the classic push/pull/legs workout split, which divides the body into pushing movements, pulling movements, and leg exercises trained over 3 days. It provides the rationale for why this split is effective due to muscle overlap between exercises. A basic 3-day routine is outlined, consisting of 3 compound exercises per day performed for 5 sets of 5 reps. Options for periodization through techniques like rest-pause training and German volume training are also discussed. The split is described as a flexible template that can be customized to the individual.

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    Classic Push

    Original Title

    Classic Push

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    The document describes the classic push/pull/legs workout split, which divides the body into pushing movements, pulling movements, and leg exercises trained over 3 days. It provides the rationale for why this split is effective due to muscle overlap between exercises. A basic 3-day routine is outlined, consisting of 3 compound exercises per day performed for 5 sets of 5 reps. Options for periodization through techniques like rest-pause training and German volume training are also discussed. The split is described as a flexible template that can be customized to the individual.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    240 views5 pages

    Classic Push/Pull/Legs Split: Admin Featured Routines Split

    Uploaded by

    blade731
    The document describes the classic push/pull/legs workout split, which divides the body into pushing movements, pulling movements, and leg exercises trained over 3 days. It provides the rationale for why this split is effective due to muscle overlap between exercises. A basic 3-day routine is outlined, consisting of 3 compound exercises per day performed for 5 sets of 5 reps. Options for periodization through techniques like rest-pause training and German volume training are also discussed. The split is described as a flexible template that can be customized to the individual.

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    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    of 5

    Classic Push/Pull/Legs Split

    By admin on June 12, 2014 in featured, routines, split

    One of the most enduring types of split routines is the so-called Push Pull Legs splits
    for many good reasons. Functionally, it is a logical way to split ones muscle groups and
    physiologically, it might well be the routine that allows for the best recovery as well.
    When looking at designing any workout routine, one has to keep in mind several things,
    including consistent overall volume between days, balance between amount of time
    spent on each bodypart and also the synergy and overlap that the exercises compliment
    each other as they contribute to overall training volume. The push-pull-legs routine is
    perhaps the most efficient routine out there, as the body is split in terms of type of
    movement pushing, pulling and leg work and the muscle groups get an overall benefit
    from the overlap of the movements. This type of training was popular in the late 80searly 90s (Lee Labrada apparently was one of those who used to train using a push/pull
    routine)
    For example, when I am pounding out 5 heavy sets of bench presses for five sets, I have
    been stressing the heck out of my anterior delts and triceps too, so that when it is time to
    do 5 sets of a shoulder and the 5 sets of a tricep exercise, the shoulders and tris have
    received the stress of the overall volume of 15 sets. This makes it the most efficient
    split, in my opinion.
    Your body is essentially split into three parts, in terms of movement:
    1. a) upper body movements that move resistance away from the center of
    your body
    2. b) upper body movements that move resistance towards the center of your
    body

    3. c) movements which target the muscles of the legs


    The reasoning behind this is that there is so much overlap in these natural muscle
    groupings that one can deploy relatively few overall exercises and maintain maximal
    growth stimulation. And since the legs comprise 1/2 of the bodys musculature, they
    require at least one day of dedicated training. This overlap creates a overlap effect
    between the muscles involved in the heavy compound movements. After hitting chin
    and rows, your biceps will already be warmed up and will benefit from the extra
    stimulation. I have also found that this is the routine that tends to cause the least training
    injuries as you hit related joints on the same days and then rest them out for a week.
    Training the chest, shoulders and triceps together gives the tendons in your elbows, and
    the front delts more recovery time than would say splitting them into separate days of
    the week, where you may find yourself doing triceps or shoulders just 48 hours after a
    heavy chest workout. Again, same goes for the bicep tendons after all the pulling on
    back day. Training 3 days a week on this sort of split will achieve better gains than those
    who split their body into 5 separate parts because of the extra recovery.
    The following is the basic routine. It makes sense to strip things down to essentials as it
    forces you to think what works best for you, and whats really important.

    The Basic Push Pull Legs Routine:


    Day One Pull

    Deadlifts (conventional, sumo, snatch-grip,trap bar) 5 sets x 5 reps


    Rows (barbell, dumbbell, machine or t-bar) 5 sets x 5 reps
    Weighted Pull-Ups or Chins 5 sets x 5 reps

    Day Two Push

    Flat, Incline, Dumbbell, or Machine Bench Press 5 sets x5 reps


    Military, Dumbbell or Machine Shoulder Press 5 sets x 5 reps
    Dips or Close-Grip Bench 5 sets x 5 reps

    Day Three Legs

    Back or Front Squats or Leg Press 4 sets x 6 10 reps


    Lunges, Split Squat, or Step-Ups 4 sets x 6 10 reps
    Calf Raises 3 sets x 6 10 reps

    Exercise Selection:

    Use only the compound, multi-joint movements described above. Heavy bench presses
    and weighted pullups are in and cable crossovers and concentration curls are out! A
    simple way to remember this routine: its three days a week, three exercises a day (not
    counting a touch of accessory movements you want to throw in, one or two after each
    workout, ie., neck work, rotator cuff, grip work etc.) It is best to take a day off training
    between workouts. For most people, the Push Pull Legs split should be done 3 days a
    week, and at best on a one on, one off perpetual cycle, thus hitting each muscle group
    once every five days.

    The Parameters:
    As far as sets and reps, a classic 55 protocol (five working sets of five reps, not
    counting warmups) which has, over the years, proved to be the best middle of the road
    compromise between hypertrophy and strength might work best for most people. The
    most famous of the 55 implementations is the classic Bill Starr 3-day full body routine
    from 1976. Since then programs like Mark Rippetoes Starting Strength, Madcows 55
    and Stronglifts have also popularized 55 routines to pack insane amounts of muscle
    on trainees in a relatively short period of time.
    Training a bodypart or muscle group every 5-7 days is the best balance between volume
    and frequency. (Volume and frequency have an inverse relationship. What I mean by
    this is that as the overall volume in a given training session goes up, the frequency of
    the sessions have to be adjusted (lowered) to accommodate for the extra inroad into
    your recovery ability the increased volume has made. The opposite is true for increasing
    frequency, as this happens, the volume has to be decreased)
    For example, the Push Pull Legs can be done every 3 (to train every bodypart once
    every 7 days) or by juggling them around by doubling them up on a 4 day rotation
    (training them once every 5 days) :
    Day
    monday
    tuesday
    wednesday
    thursday
    friday
    saturday
    sunday
    monday
    tuesday
    wednesday
    thursday
    friday
    saturday
    sunday

    3 Days A Week
    legs
    off
    pull
    off
    push
    off
    off
    legs
    off
    pull
    off
    push
    off
    off

    4 Days A Week
    legs
    push
    off
    pull
    off
    legs
    off
    push
    pull
    off
    legs
    off
    push
    off

    More Thoughts On Parameters


    If you are an older trainer or have a fair recovery ability, then you could adjust the
    volume down to 35 and work up from there. This might also be something you may
    have to do from time to time given the amount of external stress factors in your life at a
    given time, ie., job stress, periods of insomnia, etc. Your training needs, limitations and
    abilities will always be at different levels. The main point I am trying to make here is
    that there are no set-in-stone 100% right parameters as far as volume or frequency go,
    as they are not only individual specific, but also very greatly in the individual over time.
    There are only generalizations and guidelines when dealing with setting optimum
    frequency and volume.
    You could also use the 88 parameters of German Volume Training with the Push-PullLegs split as well. By using a weight that is around 60-65% of your one rep max for 8
    sets of 8 reps. So, if you can bench press 300 pounds for one rep, you would use 200
    pounds for that exercise for a full 88. This is a killer way to pack on size and give your
    nervous system time to get a break after a stretch of heavy training. Alternating between
    55 using 85% 1RM and GVT 88 with 60% 1RM for stretches of 6 weeks at a time
    might be a great idea to keep gains coming year round.

    Customizing Things
    As with frequency, there are no set-in-stone rules about exercise selection other than
    using compound exercises. If you cannot squat, there is no rule that says you cant use
    leg press, hack squat or Hammer Strength leg machines. There have been times where I
    have been injured and couldnt do bench press with the bar, so my push day was
    comprised of either dumbbell bench press or Hammer Strength iso-lateral chest press.
    The vital thing here is not to add any extra exercises to the template keep it one
    compound movement per bodypart, and scorch that bodypart with that one compound!
    For a trainer with some issues in multiple bodyparts, you could either use all dumbbells
    or machines if you feel that best suits your situation.
    Remember, the Push-Pull-Legs split is a template, and not a routine; what makes it, or
    anything, a routine are the parameters..
    Update December 1, 2014: Here is an example on Reddit.com of PPL used by
    someone pursuing substantial weight loss over time. Note the simplicity of the routine
    vs the results: my two year transformation from 220-157 pounds

    Rest Pause Training:


    Make it even more brutal! To make this routine extra effective, we are going to employ
    another old school technique, popularized by the late great Mike Mentzer: Rest Pause
    Training on the last set of every exercise. What rest pause is, in a nutshell, is going to
    near failure on the last rep, then either locking out the weight or racking it, and then
    taking 3-5 breaths and then cranking out another rep, racking or locking out again for
    another rest of 3-5 breaths and hitting another rep. This is done 3-4 times after the end

    of the last straight set on every exercise! Rest pause is what makes another great
    routine DC Training so effective as well.

    Caveats With Rest Pause

    There is plenty of work per muscle group, so most people will not need to add
    anything. You might be thinking why cant I add incline bench presses or tricep
    pushdowns? Trust me, there is more than enough with the rest pause set at the
    end of every bodypart. Done right, this is brutal and efficient.

    You also need to add some small accessory work to the workouts to cover small
    parts, specifically grip work, neck work, rotator cuff work and core work. 15
    minutes of this at the end of the three sessions will suffice.

    After about 4-5 weeks you will plateau if you do not schedule one deloading
    week. Deloading involves reducing the intensity via reducing load by 25% and
    not doing the rest pause. The key here is not so much about giving the muscles a
    break as it is about letting your nervous system take a break.

    Change exercises regularly. After the week of deloading, it is a good idea to


    change the exercises; change from flat to decline bench presses, from barbell to
    dumbbell shoulder presses, from squats to leg presses, etc.

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