Your strength training goals may include increasing your strength and gaining muscle. But doing the same exercise every day will become monotonous and cause you to reach a plateau. It also won’t target every muscle group, so you’ll need to consider a more specialized workout routine. The Push, Pull, Legs or PPL method is a workout routine that divides workouts into three categories. Each muscle group is trained separately, on a different day. One day you will be able to focus on your chest, shoulders and triceps. The next day, you can perform back and biceps exercises. Then the next day, you can work your lower body, which includes the hamstrings, calves, glutes.

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 may be effective in reducing lower back pain, according to a study published in Current Sports Medicine Reports in 2012. Splitting Your Strength Training Routine focusing on different muscles. groups spread over different days may be more effective. “Push, pull, legs (PPL) training is a style of training divided by arranging exercises that benefit specific muscles of the body,” explains fitness expert Aman Puri.

• Push day emphasizes exercises that incorporate pushing actions by focusing on upper body muscles like the chest, shoulders and triceps,
• Pull day involves exercises with pulling actions, mainly aimed at the muscles of the back, biceps and forearms.
• Leg day targets the lower body, focusing on the hip flexors, hamstrings, calves, glutes and abdominal muscles.

“Typically, this involves training three to six times a week, alternating between the three categories,” says fitness expert Yash Agarwal.

What are the health benefits of pushing, pulling and leg training?

According to a 2021 study published in the Journal of Strength and Conditioning Research, a split workout routine like push, pull, legs can be effective in stimulating muscle growth in people who strength train. Here are some of the benefits –

1. Promotes balanced muscle development

The push, pull and leg workout targets different muscles each time, ensuring a balanced workout program. “This balance increases total functional strength as well as muscle growth,” says Puri.

2. Prevents doing too much or too little exercise

Overdoing or underdoing a workout is a common problem. There can be no relaxation from over-exercise, nor muscle strength from under-exercise. Pushing, pulling and leg exercises are performed in such a way that there is sufficient rest for the muscles and there is no overlap of exercises or repeated overexertion of the same muscles.

3. Increased strength

“It incorporates movements that effectively build overall strength,” says Agarwal. Exercises such as squats and deadlifts improve the strength of various muscle groups.

4. Improved muscle hypertrophy

By focusing on a particular weakened muscle area or isolating the muscles in the injured area, the PPL split helps achieve growth in muscle mass and volume. “This could lead to better body composition,” says Puri.

5. Allows customization and flexibility

The PPL interval exercise program provides the flexibility to easily customize your exercise and training frequency to strengthen particular muscles. You can simply customize and increase the number of sets or repetitions based on your body’s strength and capabilities.

6. Prevents fatigue and reduces the risk of injury

Alternating push, pull, and leg days can help muscles recover, allowing you to maintain intensity and improve circulation and oxygenation without the risk of soreness. “Plus, when you do a balanced workout, it minimizes the risk of overuse injuries by spreading out the workload,” says Agarwal.

What are the best exercises for pushing, pulling and training legs?

Since push, pull, and leg training target different parts of the body, try including the following exercises in your workout routine:

1. Pushing exercises

Bench press

• Keep your feet flat and lie down on a bench.
• Grip the bar a little wider than shoulder width.
• Bring the bar closer to your chest then raise it again.

Overhead press

• To bench press, stand with your feet shoulder-width apart.
• Grasp the bar at shoulder level.
• Press the bar overhead until your arms are fully extended.

2. Pulling exercises

Pull-ups

• Hang from a pull-up bar with an overhand grip.
• Pull your body up until your chin is above the bar.

Curved rows

• To do bent-over rows, stand with your feet hip-width apart and bend your knees a little.
• Bend your hips and keep your back straight.
• Pull the bar towards your waist then lower it.

3. Leg exercises

Squats

• To do squats, the first thing you need to do is stand up with your feet shoulder-width apart.
• Keep your back straight and bend your knees as you lower your body.
• Return to standing position.

Deadlifts

• Stand with your feet hip-width apart and the bar in front.
• Bend your hips and knees to firmly grip the bar.
• Lift the equipment by extending your hips and knees.

Who should avoid push, pull and leg training?

“The push, pull, and leg routine can be practiced by a wide range of individuals, but some may choose to avoid it,” says Puri.

• People with specific injuries or those recovering from exercise may avoid engaging in this routine.
• Beginners new to strength training or workouts should focus on basic movements and overall fitness before intensifying their workouts.
• Elderly people should avoid this workout because high-intensity exercises can affect bones.

Push, pull, and leg training can be beneficial for those who want to target varied muscle groups for development and growth. But consider your fitness level before embarking on a push, pull, and leg workout for muscle growth.