Question about push/pull/legs

[Luffy]

This may seem stupid but i have question
i saw an article about this routine Classic Push/Pull/Legs Split | old school trainer
it is ppl 3x a week using 5x5 so my question is will this be productive as for example some full body 5x5 programs like madcow or TM i terms of muscle gain and strength?

 

[RodgerThat]

No it will not you need to stimulate the muscles more frequently then 1x a week and that's what is so good about the other programs is cause you get to stimulate each major muscle group 3x per week

 

[Darman]

No it will not you need to stimulate the muscles more frequently then 1x a week and that's what is so good about the other programs is cause you get to stimulate each major muscle group 3x per week

I did push/pull a long time ago but switched to one muscle a week. It's no good? What would be a much better routine for mass/strength? Thanks

 

[RodgerThat]

Depending on where you are in your training and how advanced you are there are a few choices: stronglifts 5x5 for some linear growth works well for about 2-3 months in well trained individuals who haven't focused on a strength program. Starting strength is another variation on the 5x5 involving more sports specific training. Layne Norton has a few programs if you are interested in a bodybuilding/powerlifting hybrid program, it's called PH3 I believe. Then there are more powerlifting specific programs but I won't list all here.

 

[Darman]

Depending on where you are in your training and how advanced you are there are a few choices: stronglifts 5x5 for some linear growth works well for about 2-3 months in well trained individuals who haven't focused on a strength program. Starting strength is another variation on the 5x5 involving more sports specific training. Layne Norton has a few programs if you are interested in a bodybuilding/powerlifting hybrid program, it's called PH3 I believe. Then there are more powerlifting specific programs but I won't list all here.

Thanks man, sounds like I really need to start doing my research. Not a simple question to answer, i need to find out myself. Thanks again!

 

[weighted chinup]

I only looked at it really quick.

Authors recommended frequency is every 5-7 days. Not enough frequency for optimal results in my opinion. Also, routine appears to be just linear progression. I don't see any periodization techniques in place. Would not recommend unless you are a beginner.

Linear progression gains should dry out fairly early in your lifting career and after that you need to periodize training for optimal progress.

I could put together a better PPL split for an intermediate or advanced lifter. First step would be to increase frequency (do P/P/L/P/P/L/REST). Everything gets hit atleast 2x a week this way. Second would be to undulate intensity either every week (weekly) or every time a session is repeated during the week (daily). This is to make progress sustainable long term. Exercise selection looks good. Possibly include scheduled deloads since my preference is to keep weekly volume high with moderate frequency training.

 

[Darman]

I'm in my early 40's and have been training on and off all of my life. I started early teens using the Mon and Thur- Push. Tues and Fri was Pull. IF I did legs is was Wed or Fri.
Fast forward 20+ years I have been training consistently for the last 2 years using the one body part a week routine.
Now, since using Test these past 8 months, (Blast/Cruise), my strength and size has gone up drastically, bench=315, Squat 425, Dead 400. Idk how much longer I can continue with these #'s so I plan on changing things up to work smarter and not get myself injured.
Again, I have a lot of research to do

 

[hotdog23]

Twice a week @ moderate volume is how I run my ppl with one rest day a week. I keep volume lower than most. Same recipe will not work for everyone. Strict 1x a week of relative iso work is not enough for anyone IMO. I'll speak for myself and say I have trouble giving new programming a chance to pay dividends b4 I make a decision. After a month I'll decide I don't like it and return to what is familiar

 

[NovaFlex]

I only looked at it really quick.

Authors recommended frequency is every 5-7 days. Not enough frequency for optimal results in my opinion. Also, routine appears to be just linear progression. I don't see any periodization techniques in place. Would not recommend unless you are a beginner.

Linear progression gains should dry out fairly early in your lifting career and after that you need to periodize training for optimal progress.

I could put together a better PPL split for an intermediate or advanced lifter. First step would be to increase frequency (do P/P/L/P/P/L/REST). Everything gets hit atleast 2x a week this way. Second would be to undulate intensity either every week (weekly) or every time a session is repeated during the week (daily). This is to make progress sustainable long term. Exercise selection looks good. Possibly include scheduled deloads since my preference is to keep weekly volume high with moderate frequency training.

what do you feel about a p/p/l with a progressive overload?

the way I'm doing it is sorta how you described... ppl x2 then rest, to hit everything twice.

for the overload I'm looking to work with a 5 rep weight until i can do 10 reps with it, then move up to another weight that i can do 5 reps and rinse, repeat... I've implemented this for DL, BP and squats but keep accessories in a 6-12 range, depending on which one it is. 4 x 5 for the big 3, and 4 or 5 sets for accessories.

 

[Luffy]

what do you feel about a p/p/l with a progressive overload?

the way I'm doing it is sorta how you described... ppl x2 then rest, to hit everything twice.

for the overload I'm looking to work with a 5 rep weight until i can do 10 reps with it, then move up to another weight that i can do 5 reps and rinse, repeat... I've implemented this for DL, BP and squats but keep accessories in a 6-12 range, depending on which one it is. 4 x 5 for the big 3, and 4 or 5 sets for accessories.

I believe that any kind of progression is good,Blaha made a video about this.
But also try to progress on those accessories that you do

 

[koolio]

This may seem stupid but i have question
i saw an article about this routine Classic Push/Pull/Legs Split | old school trainer
it is ppl 3x a week using 5x5 so my question is will this be productive as for example some full body 5x5 programs like madcow or TM i terms of muscle gain and strength?

 

[koolio]

Bro, you can't go wrong with push, pull, legs...years ago I was ranked in the top twenty per powerlifting USA...used this same routine...5x5 on bench, squats and deadlifts...last 5 weeks before a meet I would go to singles in a progressive manner...lots of strength and hypertrophy...stick to it...5s would begin at 70% of max and over 5 weeks I would go close to 90% with 5s...if it worked for Coan it will work for you..........koolio

 

[Darman]

Bro, you can't go wrong with push, pull, legs...years ago I was ranked in the top twenty per powerlifting USA...used this same routine...5x5 on bench, squats and deadlifts...last 5 weeks before a meet I would go to singles in a progressive manner...lots of strength and hypertrophy...stick to it...5s would begin at 70% of max and over 5 weeks I would go close to 90% with 5s...if it worked for Coan it will work for you..........koolio

What where/are your off days for this routine? Thanks

 

[D-Ballin]

I'm currently doing a triple push pull. But my first pull day is deads, and heavy accessory work. The other pulls are upper body only.

There was no way to keep up with a2g squats and deads six days a week in a deficit. Deads being a strong lift for me, I cut those back. Goddamned pull days are coming close to three hours as is, with abs and cardio included.

Really enjoying the higher frequency. Strength slowly climbing despite deficit. This is just an experiment for my next bulk really, as the program is really overreaching for cutting calories. Will need to deload again soon, probably next week. But I'm sold on high frequency, both for strength and hypertrophy. Will be running this through my next mass cycle for sure, or very similar with tweaks. Thinking maybe RDLs on my third pull day too, not sure yet. Will play by ear and see what I can recover from once I get some more food in me.

Long ramble short, high frequency is awesome once you get things figured out. Just takes some tweaking.

 

[Darman]

I'm not exactly where I need to be yet right now. I was doing the once a week body part and it was working just fine until it wasn't, I plateaued.
So I am now doing the push/pull from my youth. I'm learning I need to just figure out what works best for me and continue reading and asking others questions.
This is my second week doing this new workout and already feeling tighter and stronger.
I still have to work my cardio and power movements into this program and after that I should be just fine. Figuring the correct days of implementing these movements are challenging but I'm getting there.
Gotta lose that winter bulk weight for summer!

 

[Perrin Aybara]

Back when I tried this I think I did legs, push, pull, off, legs, push, pull, off and an optional second off day if I needed it and then started over. I think I ran pull, push, legs for awhile, too. I tried a few different ways. One set of PPL I'd do lower reps and the other set I'd do higher reps.

I think doing it something like that is ideal. Maybe a 3x8 on the first three days and an 8x3 on the next, than add weight and repeat.

 

[Darman]

Back when I tried this I think I did legs, push, pull, off, legs, push, pull, off and an optional second off day if I needed it and then started over. I think I ran pull, push, legs for awhile, too. I tried a few different ways. One set of PPL I'd do lower reps and the other set I'd do higher reps.

I think doing it something like that is ideal. Maybe a 3x8 on the first three days and an 8x3 on the next, than add weight and repeat.

I like this, off days every 3rd day unless more is needed. Not just sticking to a certain day of the week is mandatory for a certain body part. Whatever happens to fall on any particular day is done. Nice bro!

 

[Perrin Aybara]

I like this, off days every 3rd day unless more is needed. Not just sticking to a certain day of the week is mandatory for a certain body part. Whatever happens to fall on any particular day is done. Nice bro!

Yeah, it's good if you need the extra recovery. Frequency ends up being too low for my taste though. Roughly every five days for each group. I think an upper/lower split is going to be superior since it allows 2x/week frequency and you could run one strength and one hypertrophy day a week with it, too.

 

[NovaFlex]

if you're doing hypertrophy, would you keep the same sets or add more? say I'm doing 3x5 for strength, would i want 5x12 for hypertrophy?

Yeah, it's good if you need the extra recovery. Frequency ends up being too low for my taste though. Roughly every five days for each group. I think an upper/lower split is going to be superior since it allows 2x/week frequency and you could run one strength and one hypertrophy day a week with it, too.

 

[Perrin Aybara]

if you're doing hypertrophy, would you keep the same sets or add more? say I'm doing 3x5 for strength, would i want 5x12 for hypertrophy?

Personally I'd do 3-4x8-10, but I'm a powerlifter. I don't ever go that high on total reps. If you wanted to gear something like this more towards bodybuilding you could do a 2/1 ratio of hypertrophy to strength days. Do two sets of hypertrophy PPL or upper/lower days for every set of strength days. These programs are very flexible.

Edit: I don't think 3x5 would cut it volume wise on a 2x/weekly split. 5x5 would make more sense. 5x5 strength and 3x8-10 hypertrophy would be better. You could more BB oriented stuff on the hypertrophy days like incline bench and some isolations, then your flat bench, back squat and deadlift on the strength days.