What is push-pull leg training?

The concept of the push-pull leg

The push-pull leg is a very popular bodybuilding program that comes up regularly in advice on how to build muscle effectively. It is used by the greatest, including Arnold Schwarzenegger. It is distinguished by its simplicity. With this type of training, the body is divided into three parts:

1. Upper body muscles capable of pushing: pectorals, shoulders, triceps, etc.
2. Those of the upper body capable of pulling: back, biceps, etc.
3. Lower body: quadriceps, hamstrings, calf, etc.
   

Unlike a Full BodyA session will never work the muscles and their antagonists at the same time. The agonist muscles during a session will benefit from a period of muscular recovery sufficient to develop the expected muscle fibres. The abdominals can be worked at any time, and some gainage can be added to each session.

The advantages and disadvantages of doing push-pull leggings

The push pull leg is a proven training method. One of the most notable advantages is that it allows sufficient muscle recovery to gain muscle. Indeed, the sessions of the upper body pull and push targeting different muscles, the muscle fibers have time to develop. Finally, it is a method of bodybuilding that can be adapted to any lifestyle. The Push Pull Leg can be integrated into a weight training routine of 3 days a week, or 6. This program is suitable for people who want to maintain their muscles as well as for people who want to sculpt their body. In addition, it requires little specific equipment. Bars and dumbbells can be sufficient.

The major drawback of this workout is that 2/3 of the workout is focused on the upper body. If your legs are your weak point, this type of training may not be enough to obtain good results. To be adapted to each individual.

Push-pull leg training for beginners

If you are just starting to work out, training 3 times a week is recommended. You will have the choice between a half body or full body program and when you want to change, you can try this program for a few weeks before switching to a split program.

Here is an example of how you can organize your weight training program:

1. Monday: push
2. Tuesday: rest
3. Wednesday: sweater
4. Thursday: rest
5. Friday: Legacy
6. Saturday and Sunday: rest

If you are not used to going to the gym every day, there is no need to impose too much frequency on yourself from the start. Be aware that the legacy session is generally the hardest, which is why it is advisable to plan a day of rest beforehand, so that the aches and pains or congestion of the previous day do not prevent you from carrying out your exercises.

Expert push-pull leg training

A more expert version of this program is to double the frequency over a week, going from a 3 day to a 6 day training program. You can position your rest day anywhere in the week. This is the recommended frequency for faster muscle growth. Three days a week is not enough if you want to build muscle faster.

This way you will work each muscle group twice during the week. You can, of course, change your strength training exercises at each session to avoid getting bored or to focus on your weak points. The sessions can be done in any order you like, as long as the alternation muscle groups is respected: we avoid two days in a row on the legs for example.

If you want to switch to a 6-day program, it is advisable to start on a split program.

What is a split program?

A versatile and powerful program

This bodybuilding program provides good results for both maintenance and muscle building. Whatever your frequency and intensity, be sure to respect a rest period between each set. You should always start your sessions with warm-upstargeting the area to be worked on. The stretching at the end of the session will allow you to limit the aches and pains the next day.

This program is suitable for beginners as well as the more experienced. However, people who are mainly looking to work on their lower body should opt for another program, since the focus is on the upper body.

I invite you after reading this article to complete your knowledge to watch the following videos that will give you the push pull program to progress in bodybuilding.

Is the PPL or Push Pull Legs program the best weight training program to gain muscle?

In this video I give you my opinion on the PPL method in bodybuilding as well as an idea of how to distribute the training over the week. To know :

First day

Push (developed): Chest, Shoulders (anterior and middle deltoide), triceps, abs

Second day

Legs: Legs, thighs, buttocks, calves, abs

Day Three

Pull: Back, posterior deltoids, Biceps, abs I then give you the advantages and disadvantages of this Push pull legs bodybuilding program and for whom it is intended.

In this VLOG video, I present you my Push session from my PPL program.

My Push session (pectoral, shoulder and triceps training) from my PPL Push Pull Legs program

Chest

Exercise 1: Inclined convergent bench press

2: Dumbbell bench press

3: Butterfly machine

Shoulders

Exercise 1: Standing military bench press

2: Side elevation short bar

Triceps

Exercise 1: Machine dips

2: Tight pumps at the end of the bench

How to get a big back and huge biceps with my Pull session from my PPL Push Pull Legs program : PULL DAY

In this video, I present you my Pull session of my PPL program : back training, back of shoulders, biceps

Back

Exercise 1: High bar pull-ups

2: Rowing with bent over body and guided bar

3: Tight low pulley pull

Back of shoulders

Exercise 1: Bird on inclined bench

2 : Shoulder back with high pulleys

Biceps

Exercise 1: Curl bar Ez at the desk

2: Dumbbell standing curl with Arm blaster

3: Supine pull tight

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Other articles to read :

All about the battle rope

4 good reasons to build up your legs

Building muscle after 40: possible or not?

Is the pre-workout really necessary?