In my opinion this split (especially when done 6x/week) puts you at a much higher chance of an overuse injury over time. The shoulder girdle and elbow extensors are placed under high stress. The recovery is inconsistent if its not intelligently designed.
which split is better? push pull legs or arnold split? the answer is neither. newer lifters tend to gravitate towards the push pull. leg split just because it's the more well known split. however, both of them are just as effective. both the splits offer optimal rest. and hitting the muscle two times a week.
The big disadvantage with upper/lower is the crowded upper body days. Some programmers like to shift some upper body volume to lower. Whenever I see an upper/lower where upper body isn't too crazy, the upper body volume is a little light relative to PPL usually.
The push/pull/legs split is probably the most efficient workout split there is because all related muscle groups are trained together in the same workout. This means that you get the maximum overlap of movements within the same workout, and the muscle groups being trained get an overall benefit from this overlap.
An Upper/Lower split can effectively target each major muscle group and can provide enough stimulus to elicit muscle growth. A recent study found that an appropriately designed Upper/Lower can lead to muscle growth in as little as 8 weeks. See Hypertrophy: Back to The Basics for more on muscle development.
The PPL split is quite popular and it is the most effective at allowing your body to move in a wide range of motions. That being said, it can also be one of the hardest to maintain without proper nutrition, rest or workout-programming. This split is also not ideal if you want to maximize the weight you can lift.
Many fitness enthusiasts and advanced bodybuilders favor the PPL split because it allows them to target specific muscle groups with greater intensity and volume per muscle group than a full-body workout. It also provides adequate recovery time for each muscle group.
"I make a point of never doing less than 6 repetitions per set with most movements, and nothing higher than 12. The rule applies to most body parts, including calves," Arnold said.
As well as loosening the ligaments that protect your dancers' hips and knees, which by the way once done can't be undone, In an over-split, you are pressing the femur bone into the acetabula at a damaging angle and with that much push, you can injure the labrum which can create a tear in the cartilage of the hips.
While split training can still benefit a fat loss program (it has its time and place, too), there simply isn't going to be quite the same caloric expenditure in a body part specific workout as there would be if you were working your entire body.
The Arnold Schwarzenegger split is the name given to a six-day training split that was often used by Arnold himself. While this wasn't the only training program he used, it has become his most well-known and most used by the general public.
He follows an 8-day Push-Pull-Legs training split, which usually looks something like the following: Day 1: Legs: Quad dominant. Day 2: Push Day: Chest, with a little bit of triceps. Day 3: Pull Day: Back, with a little bit of biceps. Day 4: Rest.
Training biceps with chest allows you to attack biceps from a fresh poison every workout. If you pair the biceps with the back or triceps with the chest, the smaller arm muscles will start their first primary exercise in a fatigued state as they assist the larger muscle group in its exercises.
Why does everyone hate the bro split? Maybe it's the name association but people love to rag on the bro split. It's been called “useless” by many a lifter, namely because you only get to train each muscle group once a week (unless you double up on certain days).
The Best Workout Split For Natural Bodybuilding
Lifting weights 3 to 5 days per week works well for most natural bodybuilders and lifters looking to build/maintain muscle or lose body fat. Doing conditioning or cardio 2-4 days a week is great during a muscle growth phase.
Is PPL good for athletes? While it's not a bad idea for athletes to train using a push, pull, legs split during their off-season, most athletes will need to train for speed, conditioning, and cardio and focus less on muscle building as they get closer to their sport's season.
PPLI policies are long-term commitments, often with substantial surrender charges or penalties for early termination. This lack of liquidity can be problematic for individuals who may need access to their funds for unforeseen circumstances or investment opportunities.
The Upper/Lower Split Maximizes Hypertrophy
This is best explained by the fact that splitting lower- and upper-body sessions allows for more training. With two workouts per muscle each week, you can include more sets, reps, and weight. This increased volume is always better for hypertrophy than a lower training volume.
What are Bro Splits? The term is used to describe a way of dividing one's training up across a week, specifically as it relates to weightlifting. Generally speaking, Bro Splits divide the training across major muscle groups.
As a general rule of thumb, an upper/lower split can be more beneficial for complete newcomers, as it provides a holistic training plan that works the entire body in equal measure. The PPL split will, but its very nature, put greater emphasis on the upper body.