Table of Contents .
Table of Contents:
Description
When it comes to weightlifting, there are many different workout routines to choose from. Two popular options are the Arnold split and push pull legs. The Arnold split was created by Arnold Schwarzenegger himself and is designed to target each muscle group twice a week. Push pull legs, on the other hand, splits exercises into pushing movements, pulling movements, and leg exercises, with each muscle group being worked once or twice a week.
Both workout routines have their pros and cons, but which one is better? In this article, we will explore the details of each routine to determine which one is right for you.
How to
Before deciding on which routine to follow, it's important to consider your fitness goals. Are you looking to gain muscle mass or increase strength? Are you a beginner or an experienced lifter?
Once you have determined your fitness goals, you can then choose which routine to follow. The Arnold split is better for those looking to gain muscle mass, while push pull legs is better for those looking to increase strength.
Arnold Split
The Arnold split consists of working each muscle group twice a week, with a focus on compound exercises. It is a 5-day routine, with each day targeting a different muscle group:
- Day 1: Chest and Back
- Day 2: Shoulders and Arms
- Day 3: Legs and Lower Back
- Day 4: Rest
- Day 5: Repeat Cycle
The Arnold split allows for a lot of volume, which is great for muscle growth. However, it can be difficult for beginners to keep up with the high intensity and frequency of the routine.
Push Pull Legs
Push pull legs is a 3-day routine, with each day targeting a different movement:
- Day 1: Push (Chest, Shoulders, Triceps)
- Day 2: Pull (Back, Biceps)
- Day 3: Legs (Quads, Hamstrings, Calves)
- Day 4-6: Rest
The push pull legs routine allows for more rest days, which can be beneficial for recovery. It also focuses on compound exercises, but with a lower volume than the Arnold split. This routine is great for increasing strength, but may not be as effective for muscle growth as the Arnold split.
Step by Step
Arnold Split
- Choose weights that allow you to perform the recommended number of sets and reps with good form.
- Perform warm-up sets before moving on to working sets.
- Perform each exercise for the recommended number of sets and reps.
- Rest for 1-2 minutes between sets.
- Repeat for each muscle group on each day of the routine.
Push Pull Legs
- Choose weights that allow you to perform the recommended number of sets and reps with good form.
- Perform warm-up sets before moving on to working sets.
- Perform each exercise for the recommended number of sets and reps.
- Rest for 1-2 minutes between sets.
- Repeat for each movement on each day of the routine.
Tips
Here are a few tips for both routines:
- Focus on proper form to prevent injury and ensure effectiveness of the exercise.
- Gradually increase weight and volume over time to avoid plateauing.
- Include a variety of exercises to target each muscle group from different angles.
- Listen to your body and rest when needed.
Solution
Ultimately, the choice between the Arnold split and push pull legs depends on your fitness goals and experience level. If you are looking to gain muscle mass and have experience with weightlifting, the Arnold split may be the better option. If you are a beginner or looking to increase strength, push pull legs may be the way to go.
FAQ
Which routine is better for beginners?
Push pull legs may be better for beginners, as it has a lower volume and allows for more rest days.
Which routine is better for muscle growth?
The Arnold split is better for muscle growth due to its high volume and frequency.
Which routine is better for increasing strength?
Push pull legs is better for increasing strength, as it focuses on compound exercises and allows for more weight to be lifted.
Pros and Cons
Arnold Split Pros:
- High volume for muscle growth
- Targets each muscle group twice a week
- Focused on compound exercises
Arnold Split Cons:
- High intensity and frequency may be difficult for beginners
- Requires more time commitment
Push Pull Legs Pros:
- Focused on compound exercises
- Allows for more rest days
- Good for increasing strength
Push Pull Legs Cons:
- May not be as effective for muscle growth as the Arnold split
- Less volume
Ultimately, the decision between the Arnold split and push pull legs comes down to personal preference and fitness goals. Both routines have their pros and cons, so it's important to evaluate them based on your individual needs and experience level.
