Why Push Pull Legs is OVERRATED for Building Muscle

Summary

This video script discusses the Push Pull Legs (PPL) workout split, a popular method for muscle growth. It outlines the PPL structure, focusing on synergistic muscle groups like pushing, pulling, and leg exercises. The script then evaluates PPL against five key factors for an optimal workout split, including schedule fit, muscle group frequency, fatigue minimization, progressive overload, and workout efficiency. It suggests that while PPL can be effective, other splits like full body or upper/lower might be better for maximizing muscle growth, especially for those with limited gym time or struggling with consistency.

Takeaways

• 🏋️ Push-Pull-Leg (PPL) is a workout split that focuses on training different muscle groups based on their function: pushing, pulling, and leg exercises.
• 🗓 PPL can be a 3-day or 6-day split, with each cycle targeting the same muscle groups but with more frequency on a 6-day plan.
• 📈 The script emphasizes the importance of an optimized workout split for muscle growth, including fitting the schedule, hitting at least 8 sets per muscle group per week, training each muscle group twice a week, minimizing fatigue, and progressive overloading.
• ⏱ A workout split should ideally be under 2 hours to maintain focus and prevent excessive fatigue.
• 🚫 The PPL split can be rigid and may not fit everyone's schedule, especially if they can't commit to 3 or 6 days of training per week.
• 🔄 PPL excels at allowing training of every muscle group but may fall short on frequency, especially in a 3-day split, where not all muscle groups can be trained twice.
• 😓 Fatigue is a significant issue with PPL, as later exercises in the split can suffer from reduced performance due to accumulated tiredness.
• 💪 Training close to failure is crucial for muscle growth, but PPL can make it challenging to maintain this intensity in later exercises due to fatigue.
• 🔄 Progressive overload is harder to achieve in PPL due to the fatigue incurred from earlier exercises affecting the performance in later ones.
• 🔄 The script suggests that for those who can commit to 6 days, PPL can be effective, but for others, alternative splits like upper/lower or full-body might be more beneficial.
• 🔄 The speaker offers personalized coaching and nutrition advice for those seeking a customized workout and diet plan tailored to their needs.

Q & A

What is the Push Pull Legs (PPL) workout split?

The PPL workout split is a 3 or 6-day workout plan where each day focuses on training synergistic muscle groups involved in one of three functions: pushing (chest, triceps, and front delts), pulling (back muscles, biceps, and rear delts), and lower body (leg day).

What are the five factors that determine an optimal workout split for muscle growth?

The five factors are: 1) Fit the workout split into your schedule, 2) Train every muscle group at least eight sets per week, 3) Train every muscle group twice per week, 4) Minimize fatigue to perform better in workouts, and 5) Consistently train close to failure and progressively overload over time.

Why is training every muscle group twice per week beneficial for hypertrophy?

Training every muscle group twice per week is beneficial because it helps to avoid lumping all workout volume into one day, which can lead to overtraining and hinder muscle recovery and growth.

What is the general accepted range for optimizing muscle growth in terms of sets per muscle group per week?

The general accepted range for optimizing muscle growth is 8 to 20 sets per muscle group per week.

Why is minimizing fatigue important in an optimized workout split?

Minimizing fatigue is important because it allows for better performance in the gym, making it easier to achieve progressive overload and build muscle without the hindrance of excessive soreness or tiredness.

What is the 'bonus sixth factor' mentioned for most natural lifters regarding workout duration?

The bonus sixth factor is to condense workouts under 2 hours, as going beyond this duration can lead to decreased focus, increased fatigue, and reduced workout productivity.

How does the PPL split compare to the five factors for a 3-day workout plan?

For a 3-day PPL split, it can be rigid and may not allow training every muscle group twice per week, which is not ideal for muscle growth and can lead to a significant loss in workout volume if a session is missed.

What is the issue with the PPL split in terms of training frequency for those who can only dedicate three days a week to the gym?

The issue is that the 3-day PPL split does not allow for every muscle group to be trained twice per week, which is a key factor for optimal muscle growth.

How does the PPL split affect fatigue and its impact on workout performance?

The PPL split is prone to causing fatigue, especially on the last exercises of a workout day, making it difficult to train hard and progress due to the synergistic muscle groups being trained consecutively.

What is the impact of training close to failure on progressive overload and fatigue in the PPL split?

Training close to failure can maximize muscle growth by increasing mechanical tension and recruiting high-threshold motor units, but it also increases fatigue that can negatively impact later exercises in the PPL split.

Why might the PPL split not be efficient for some individuals?

The PPL split might not be efficient because it can lead to longer workout sessions, difficulty in programming antagonistic supersets, and challenges in condensing workouts under 2 hours, especially when trying to achieve the minimum 8 sets for synergistic muscle groups in a single session.

What alternative workout splits are recommended if someone is struggling with a 3-day PPL or has plateaued?

Alternative splits include full body, upper/lower, or a hybridized approach like PPL up/lower, which can be more efficient and better for maximizing muscle growth by distributing workout volume across multiple sessions.