There are hundreds of different training routines available today this has came about through years of new studies and to some degree marketing and social media too, some trend more than others some take over and gain huge notoriety. The key thing to understand when it comes to training routines is to abolish the one size fits all approach, training is a completely individual and for optimal results applying this is a must!
As mentioned in my previous blogs having alignment within your actions and goals is pivotal for progression therefore your training routine Is a huge driver in ensuring you are moving in the right direction so again we have to imply individualism. Now we have that covered todays blog post will see me go through setting up the well known PPL set up which consists of in no particular order:
Now I am a big fan and current practitioner of a PPL setup as it works for me and has elicited some very good results for my progression, the main variable we have to cover in any set up phase is recovery and fatigue ratios because if you have a program you cannot recover from then you simply close the window on what could be some huge progression. A PPL set up focuses on muscle movements for example
Push takes us through, chest/shoulders/triceps
Pull takes us through, back/biceps
Legs takes us through, quads/hamstrings/calves
From a recovery standpoint the only downside found in PPL Is the significant loading we place on the lower back, both PULL and LEGS have a high possibility to load the lower back for example consider a deadlift and a squat both load the back meaning if performing maximally and progressively the second loading day will be sacrificed as you are not fully recovered. There are many ways to overcome this issue through self practice the first and foremost is exercise selection you are still able to train legs and back without significantly loading the lower back for example you could deadlift on a pull day and use a pendulum squat on the leg day, this allows you still progress the log book all whilst not stressing the CNS too much.
The second consideration is the actual day rotations for optimal recovery, commonly I see people perform PPL in the order of:
Now the issue we have here is that we train push with no issue at all then into pull straight into legs which means recovery is to an extent sacrificed whereas a smarter more efficient approach would see us perform a lot better so instead we rotate through:
Now we have created an active day of rest between the pull/leg days which means we better suited to recover and be more creative with exercise selection, I've found this hugely beneficial for both progression and recovery.
The next variable we consider in programming PPL is the actual goal, this split is very effective from both a purely strength and hypertrophy standpoint but in order to excel we need to establish which one we want to go through. By establishing a goal we then delve into the reps and sets we perform to elicit either a strength or hypertrophic progressional result.
Availability is another consideration within any program but by considering means we can plan a more efficient route for example a PPL setup has the ability to go through a x2 rotation which means the overall frequency has doubled so recovery COULD be limited but again implementing techniques such as muscle dominant days will create a surpass the recovery issue, Ive found splitting leg days into different dominant days means I can recover far better than 2 all out leg days.
That concludes todays blog post people nice and short yet valuable and informative I hope this has shed some light on common issues I will have another post come soon that will go into other considerations of program design.