Looking for exercises to build muscle and strength? Then, on separate days, perform push, pull, and leg workout routines that target different muscle groups.
Strength training goals may include improving strength or gaining muscle. However, if you do the same exercise every day, it will become monotonous and you will reach a plateau. It also doesn’t target all muscle groups, so you should consider a more specialized training routine. The Push, Pull, Leg, or PPL method is a training routine that divides workouts into three categories. Each muscle group is trained separately on different days. One day, you’ll be able to focus on your chest, shoulders, and triceps. The next day you can do back and biceps exercises. And the next day, you can train your lower body, including your hamstrings, calves, and buttocks.
What is Push, Pull, and Leg Training?
Strength training isn’t just about building muscle and strength. It may help prevent type 2 diabetes, improve cardiovascular health, promote bone development, and reduce back pain, according to a study published in . Latest Sports Medicine Report Breaking up your strength training routine by focusing on different muscle groups on different days may be more effective. “Push, pull, leg (PPL) workouts are a training style that consists of structured exercises that target specific muscles in the body,” says fitness expert Aman Puri.
- Push Day focuses on exercises that incorporate pushing movements that focus on upper body muscles such as the chest, shoulders, and triceps.
- Pull day involves exercises that involve pulling movements, primarily targeting the back, biceps, and forearm muscles.
- Leg day targets your lower body, focusing on your hip flexors, hamstrings, calves, glutes, and abdominal muscles.
“I usually train three to six times a week, rotating between three categories,” says fitness expert Yash Agarwal.
What are the health benefits of push, pull, and leg training?
Split workout routines such as pushes, pulls, and legs may be effective in stimulating muscle growth in people who strength train, according to a 2021 study published in . Strength and Conditioning Research Journal. Here are some of the benefits –
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1. Promote balanced muscle development.
Each push, pull, and leg workout targets a different muscle each time to ensure a balanced workout schedule. “This balance improves not only muscle growth but also overall functional strength,” says Puri.
2. Preventing too much or too little exercise
Working out too much or too little is a common problem. You can’t relax while you’re doing too much, and you can’t strengthen your muscles while you’re doing too much. Pushing, pulling, and leg exercises are performed in such a way as to give the muscles enough rest and to avoid overlapping exercises and overworking the same muscles over and over again.
3. Improved strength
“It incorporates movements that effectively increase overall strength,” says Agarwal. Exercises like squats and deadlifts improve strength in different muscle groups.
4. Enhance muscle hypertrophy
By focusing on specific weakened muscle areas or isolating muscles in damaged areas, PPL splits can help you achieve muscle mass and volume growth. “This may improve body composition,” says Puri.
5. Allows for personalization and flexibility
PPL split exercise plans give you the flexibility to easily customize the frequency of exercises and training to strengthen specific muscles. You can customize and increase the number of sets and repetitions depending on your body’s strength and ability.
6. Prevents fatigue and reduces risk of injury
Alternating between push days, pull days, and leg days can promote muscle recovery, maintain strength without risking muscle soreness, and improve circulation and oxygenation. “Balanced training also spreads the load, minimizing the risk of overuse injuries,” says Agarwal.
What are the best exercises for pushing, pulling, and leg training?
Push, pull, leg workouts target different parts of the body, so try incorporating the following exercises into your workout routine.
1. Push exercise
bench press
- Lie down on the bench with your feet flat.
- Grip the barbell a little wider than shoulder width apart.
- Bring the bar closer to your chest, then push up again.
overhead press
- To perform an overhead press, stand with your feet shoulder-width apart.
- Grasp the barbell at shoulder height.
- Press the barbell overhead until your arms are fully extended.
2. Pull exercise
pull-up
- Hang onto the pull-up bar with an overhand grip.
- Raise your body until your chin is above the bar.
crooked row
- To perform a bent-over row, stand with your feet hip-width apart and your knees slightly bent.
- Bend at the waist and keep your back straight.
- Pull the barbell towards your hips and then lower it back down.
3. Leg exercises
squat
- To do a squat, you first need to stand up with your feet shoulder-width apart.
- Keep your back straight and bend your knees to lower your body.
- Return to standing position.
deadlift
- Stand with your feet hip-width apart and a barbell in front of you.
- Bend your hips and knees and grip the barbell firmly.
- Extend your hips and knees to lift the device.
Who should avoid push, pull, and leg exercises?
“Pushing, pulling, and leg movements can be performed by many different people, but some people may try to avoid them,” says Puri.
- People with certain injuries or recovering from exercise can avoid this habit.
- Beginners new to weight training and working out should focus on basic movements and overall fitness before stepping up their workouts.
- High-intensity exercise can affect bones, so older people should avoid this workout.
Push, pull, and leg exercises are beneficial for those who want to target different muscle groups for development and growth. However, before you do push, pull, or leg workouts to grow muscles, consider your fitness level.
