Why Push Pull Legs Repeat is KILLING your GAINS

Do I really need 2 different workouts? No, but it is better and here’s why. For example if you just did the normal push pull legs, rest and repeat over and over again, you would be doing the exact same 3 workouts again and again every 4 days. Now if you like doing that that’s fine, but in my opinion you most likely aren’t giving yourself enough time between each session to progress your movements effectively. For example, if you train chest on monday with 3 unique exercises, then on friday, you do those same 3 exercises, chances are you probably aren’t going to be much stronger because it’s only been 4 days since that workout. Thus, you probably aren’t going to increase weight or reps, which inevitably makes progressing really slow, and is why a lot of people plateau. So instead, if you did those 3 chest exercises on monday, then a different 3 chest exercises on friday, in other words push a and push b, you now have 8 days before you do those exercises again making it much easier to progress because at that point you’ve most likely built some muscle and gotten stronger. Not to mention, when you have 2 days instead of 1, you can do twice as many unique exercises, and including a variety allows you to train muscles at different lengths, different resistance profiles, and different ranges of motion, which all train the muscle differently, and thus will likely lead to better gains.

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About Me: I started lifting at 17 years old in 2019, the summer before I entered my freshman year of college. I was a mere 120 pounds at 5'8, and my only goal was to gain weight. Since then I've bulked 5 times, reaching my heaviest at 206 pounds, and cut 4 times to a lowest of around 10% bodyfat. In 2025 I plan to compete in my first natural bodubuilding show. Using the knowledge I have acquired and continue to learn, my goal is to help all of you achieve your fitness goals and prove that no matter what stands in your way, hard work and consistency will always prevail! (main character anime moment)

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[PaulAllen]

I feel like slowly we are all going back to the bro split.

[Wojtek_Sech]

it is BS you are targeting the same muscles, nothing changes

[DG-gxpn]

I don’t really agree with the reasoning of why it’s “better”. You can still make progress week to week and even throughout the week by doing the same movements. You’re still working the same muscle groups for the same general amount of weekly sets to failure so are the differences even tangible? I highly doubt it. I suppose you could argue it makes it more interesting over time but again, that doesn’t mean it’s objectively better if you’re consistent either way.

[zal]

There is still 8 days between the push day on Monday and the push day on Tuesday, its literally the same thing. In fact doing the same exercises on both push days is better for building strength due to you having more exposure to those exercises. Thats why all powerlifters benchpress 2-3 times per week not just once.

[hashemodeh]

Yea but it will target the same muscles so it won't matter if it's the same exercises or not the recovery will be the same which is okay because 72 hours is all what the muscle need to recover add to that we're only doing 3 exercises say 3 sets each that's 9 sets per day seams reasonable

[beastcb]

No, this just makes progressively overloading much more difficult since you would keep switching up your workouts. Also, 4 days is PLENTY of time to recover, wtf?

[santiagoochoa]

It’s definitely the opposite, you have to prioritize the same exercises in order to progress in them. If you’re changing and changing them you’re not gonna progress equally in them

[mediocr]

I find this program to work: push (chest focused), pull (lat focus), legs (quad focus), arms, (Tricep focus), push (shoulder focus), pull (row focus), legs (hamstring focus), arms (bicep focus), and repeat.

[gorgistanojevik]

Why do people like making hypertrophy complicated? Just move the weight until you feel your muscle is completely tired out. Eat good, rest and repeat.

[Lukesrandoms]

I need bros set up for workout plans, my ADHD can’t handle the way I do it 😭 bro makes it so clear to understand

[dustin]

Wow maybe thats why it takes me so long to see progress. Interesting, never heard this before thank you for posting

[salementale]

Finally somone talking about this, your a G

[thalloutboy]

Another approach would be to turn this into a daily undulating periodization split. Same exercises, but switch up the rep range, weight, volume, etc. within the week. This is one of the most effective training methods out there.

[TheBatman]

Amazing video, thank you for the information👍

[ytho]

I currently do a PPL-Arnold Split, sov

MO: Push
TUE: Pull
WED: Leg
THU: Rest
FRI: Chest/Back
SAT: Arms/Shoulders
SUN: Rest (I do abs, forearms, calves & neck)

The only downside might be that yiu only hit legs 1x per week, but that aside I think thag works really well

[Scythical]

Unless you're doing some really heavy dropsets or extreme powerlifting, you won't need more than 4 days for your muscles to recover.

[colekonop]

This I what I do for calisthenics it actually makes a massive difference for me at least in skill progression ❤

[steveschair]

I love how he says, "killing." Nah, dude. It's not killing gains.

[UR-]

That’s exactly what I do and it’s helped a lot like instead of doing doing squats the next leg day do the Leg press.

[Nerdvpnpro]

Thing is, some people dont have option to a gym, so they have limited equipment, and limited exercises