PPL is dead. Now what?

Summary

The Upper-Lower split is an effective workout routine that balances upper and lower body training. It targets muscle groups twice a week with ample recovery time. Modifications, such as shifting back and bicep work to the lower body day or adding an arm day, can enhance results. Additional techniques like super setting can save time and increase intensity. While the split is flexible and great for general fitness, it may require time adjustments for longer upper body sessions or arm undertraining. This split offers a solid structure for improving both strength and conditioning.

Takeaways

• 😀 The push-pull-legs split is not dead, but may be less efficient for less experienced individuals, leading many to opt for upper-lower splits.
• 😀 The upper-lower split typically involves four gym days a week, with two days focused on the upper body and two on the lower body.
• 😀 The upper body day often takes longer than the lower body day due to having more muscles to work with, and adjustments may be necessary for a more balanced routine.
• 😀 Starting with a horizontal press, a vertical press, a row, and a pull-down is recommended for balanced upper body workouts.
• 😀 The upper-lower split offers multiple benefits, including good frequency, guaranteed recovery for upper and lower body muscles, and extra days for other fitness activities.
• 😀 A common con of the upper-lower split is the potential for long workout sessions and limited room for weak-point training without adjustments.
• 😀 Moving back and bicep exercises to the lower body day helps balance training volume, increases back frequency, and supports recovery.
• 😀 Arm prioritization can be achieved by shifting all direct arm exercises to the start of the lower body day, allowing for increased frequency and fresh arm work.
• 😀 Adding a fifth gym day for an arm-focused workout can help further emphasize arm training, though it requires more time commitment.
• 😀 Super-setting exercises can improve workout efficiency, reduce rest time, and work opposing muscle groups, though careful selection of exercises is necessary to avoid injury.
• 😀 Overall, the upper-lower split offers flexibility, and with the right modifications, can optimize training for specific muscle groups, such as arms or shoulders.

Q & A

What is the main issue with the push-pull-legs (PPL) split for less experienced people?

The PPL split can be less efficient and more error-prone for less experienced individuals, making it harder to design workouts effectively and optimize gains.

Why is the upper-lower split a better option for many people?

The upper-lower split provides a better balance of recovery and training intensity, while also allowing for extra days to recover and focus on other aspects of fitness like conditioning.

What are the pros of the upper-lower split?

The upper-lower split has several pros: it offers good training frequency (two times a week for each muscle group), ensures adequate recovery, and provides flexibility to train other fitness aspects like stamina.

What is the main con of the upper-lower split?

The main con is that upper body days typically take longer to complete than lower body days, especially when focusing on individual muscles, and arms may not get enough targeted work.

How can you balance the volume between upper and lower body days in the upper-lower split?

One solution is to move back and bicep exercises to the lower day. This evens out the training days, increases back frequency, and ensures both upper and lower body get sufficient volume.

How does training back and biceps on the lower day affect the split?

Training back and biceps on the lower day allows for more frequent back training without interfering with recovery. It also helps reduce fatigue for upper body exercises by separating the muscle groups.

What is the arm prioritization modification in the upper-lower split?

The arm prioritization modification involves moving all arm exercises to the lower day, turning it into a 'limb day.' This increases arm training frequency and allows for fresher arm work at the start of the lower day.

What are the benefits of adding an extra arm day to the upper-lower split?

Adding an extra arm day provides a fresh opportunity to focus on arm work without additional fatigue from upper body exercises. It also allows for more variety in training and can help target weak points.

How does super setting work in the upper-lower split?

Super setting involves performing two exercises back-to-back with minimal rest. By pairing opposing or unrelated muscle groups, you can reduce rest time and increase workout efficiency, but it requires good conditioning to prevent fatigue.

What are the drawbacks of super setting in an upper-lower split?

Super setting can become an equipment bottleneck, especially in a busy gym. It’s important to choose exercises and equipment that allow for quick transitions between sets to avoid disrupting your flow.