I've been doing a 3 day full body routine for the past year and after seeing a physio about some hip pain he informed me I have weak hips and glutes. He recommended a push-pull-legs split instead, on top of some other home exercises to help. Just wanted to know if this a good split for going gym 3 days per week also what exercises would be good for this split, any good routines you recommend?
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Thread: Thoughts on push pull leg split?
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08-03-2020, 08:27 AM #1
- Join Date: Jun 2013
- Location: United Kingdom (Great Britain)
- Age: 32
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Thoughts on push pull leg split?
Yours Sincerely
Just That Brah
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08-03-2020, 08:44 AM #2
PPL 3 days/week isn't ideal IMO since you're hitting muscle groups only 1x/week, but I assume your physio feels you should only do your lower body 1x/week to allow for more recovery given your issues? If you're happy with your current full body program, you could probably just take it and break it up into a PPL format, with a few tweaks on exercises and volume.
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08-03-2020, 08:48 AM #3
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08-03-2020, 08:51 AM #4
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08-03-2020, 12:21 PM #5
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08-03-2020, 12:36 PM #6
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08-03-2020, 12:54 PM #7
OP, if you only want to work out 3 days/week, you could do an Upper/Lower/Full Body setup if you feel that'll let you squeeze in a little more glute/ham work. Personally I think you could also do that with a 3-day full body, but this will give you a dedicated leg day if that's important to you while also hitting muscles 2x/week.
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08-03-2020, 01:11 PM #8
It's difficult to give an answer, without more details. Many people on full body, do the big compounds, are focused on strength, and over time will develop lagging parts, such as shoulders.
It's possible that you are quads dominant, and you could use some focus on your hamstrings and glutes. That's actually common, even for people who do squats and deadlift. Their quads want to take over.
But, I don't know if you need to go with a Leg/Push, Pull-- unless your focus is more on ascetic.
I do a 3 workout Leg/Pull/Push split. However I keep it in rotation everyday, and I'm working out 6 days per week, at home and in a gym, so I'm working through all parts 2 times per week. My leg workout is typically leg curls, leg press, back squats, Romanian deadlifts.
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08-03-2020, 01:13 PM #9
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08-03-2020, 02:15 PM #10
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08-03-2020, 03:49 PM #11
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08-03-2020, 03:51 PM #12
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08-03-2020, 04:07 PM #13
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08-03-2020, 04:29 PM #14
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08-03-2020, 04:49 PM #15
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08-04-2020, 11:37 AM #16
I guess it just depends what you consider to be recovery. A growth cycle typically ends at around 3 days, so whatever you’re feeling after this is usually muscle soreness from (probably) junk volume, which has no bearing on hypertrophy and typically dissipates with frequency. And the growth response you triggered probably occurred at a fraction of the volume you ended up completing by the end of the workout, so there is good sense in 2x/wk frequency.
With that said I’ve run bro splits in the past and have gotten good results, but not as good as splitting it up throughout the week. Anyway, as long as you’re seeing results, keep doing what you’re doing.
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08-04-2020, 02:42 PM #17
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