Bulking

The Definitive Information to the “Push Pull Legs” Routine

The central theses

The workout split for push-pull legs (PPL) is a proven workout routine that divides your muscle groups and exercises into push, pull and leg days.
PPL routines can be customized for different training frequencies, intensities and priorities to allow more or less recovery and volume.
Read on to learn more about the best PPL routines and creating your own routines!

“Push-pull legs” routines have been one of the most popular workout splits for decades.

In fact, almost everyone proven strength and muscle building program fits this basic shape and that is unlikely to change.

I've been following variations of "PPL" routines for years and here is where I came to:

Not too shabby. ?

My bestsellers and training programs for Men and Women Push-pull legs routines with additional "accessories" (insulation) work to pull up "stubborn" parts of the body such as arms, shoulders and calves.

The main reasons why push-pull leg routines have stood the test of time are that they train all the important muscle groups and leave enough time for them Restorationand can be tailored to different training goals, schedules and histories.

They are also easy to understand.

Basically, a push-pull leg routine separates your main muscle groups into three different workouts:

Push workouts: chest, Shoulders, and Triceps
Pull workouts: back and biceps (with a little Hamstrings and glutes also when you are Deadlift)
legs Workouts: quadriceps, hamstrings, glutes and calves

And you exercise 3 to 6 times a week, depending on how much abuse you are willing to do, what you want to achieve with your body, and how much time you can spend in the gym each week.

So if you want Gain muscle and strength as soon as possibleand if you're not afraid of doing some heavy weight lifting, push-pull legs may be your golden ticket.

At the end of this article, you will learn exactly how push-pull legs work, who it is and who it is not best for, and how to create a customized PPL routine that works for you.

Let us begin.

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What is the routine with push-pull legs?


Push-pull workout for you


The push-pull legs routine, also known as push / pull / legs or PPL split, is a weight lifting program that allows you to do three types of workouts:

Push training
Pull training
Leg training

Your push workout focuses on the muscles that are involved in your workout upper body Pressure movements, the most important being yours pecs, Triceps, and Shoulders.

As such, it resembles most breast and tricep workouts found in other bodybuilding splits.

In a well-designed PPL program, your push training is generally about barbell and barbell Bench press, Overhead (military) press, Diving and isolation exercises for your Triceps.

Your pull workouts focus on the muscles involved in the pulling movements of your upper body, the most important of which are yours Back muscles and biceps.

So it's really just a "back and bicep" workout.

These workouts generally involve deadlifts, barbell and barbell rowing, pulldowns, pull-ups and pull-ups, and isolation exercises for your biceps.

And finally, your leg exercises focus on training your Quads, Hamstrings, Glutes, and Calves.

These workouts generally turn around crouch, Lunging and performing various isolation exercises for each major muscle group listed above.

If you are wondering about your abs, train your core indirectly through all your compound lifting. However, you can add abdominal exercises at the end of each of these workouts.

So when you get to work, sharing the push-pull legs is not much different from many routines for “body parts”.

The reason I am talking about this is that partitions in the body are generally frowned upon these days, but they can be as effective as anything else if programmed correctly.

One of the reasons you organize your workout this way is that the muscles generally work in pairs.

For example, if you pull a barbell off the floor, your back muscles and biceps are responsible for generating strength while your chest and triceps are on the way. On the other hand, when you push a heavy barbell off your chest, your chest and triceps are now the driving force while your "pull" muscles occupy the back seat.

Therefore, you can flash your biceps one day and have no problem training your triceps the next day.

You can also pull easily when there are chest, shoulders or triceps soreand you can push or exercise your legs when your back and biceps are still recovering.

That said, there is some overlap between the muscles involved in each workout, so you should always lose at least one day of the weights a week.

For example, your lats are involved Bench pressand both deadlifts and squats affect your lower body badly.

Summary: With the routine "push-pull legs" you train your "push", "pull" and leg muscles on different days. Push-pull leg routines closely resemble a division of "chest and triceps", "back and biceps" and "legs".

What are the advantages of push-pull legs?

There are several reasons why PPL routines are a staple in bodybuilders and powerlifters.

First, like most good weight lifting programs, you spend most of your time doing it compound exercises.

Compound exercises are movements in which several large muscle groups are involved and which require (and develop) the most body strength.

For example, squatting involves moving your knees, ankles, and hips and requires every muscle in your body to work together, with the quadriceps, hamstrings, glutes, and lower back carrying the brunt.

On the other hand, an exercise like the Russian Leg Curl involves moving the knees and focusing on strengthening the hamstrings and glutes, which is why it is not considered a composite exercise.

The reason why compound exercises are so important is that they are far better than isolation exercises for Gain strength and size.

Not only are they more efficient in terms of muscle groups that are trained per exercise, but they also allow you to safely lift heavier loads, making it easier to continue Gradually overloading your muscles.

The only major downside to heavy weight lifting is that it is extremely tiring for your body, both in terms of the energy required for training and in terms of energy consumption Recovery after training.

For this reason, you have divided your upper body into two separate workouts at PPL and limited the scope of the weekly lower body training.

This way, your muscles have enough time to recover between workouts and your nervous system is not constantly pushed to the red line, which means you can perform better in the long run.

Another great advantage of push-pull legs is that they can be easily adapted to your needs and circumstances.

With just three basic workouts to choose from, it's easy to grasp and think on the fly, and add, subtract, or postpone workouts each week as needed.

For example, the most basic PPL setup looks like this:

Monday

to press

Wednesday

pull

Friday

legs

And if you only want to exercise twice a week, you can do the following:

Monday

Push pull (upper body, Basically)

Thursday

legs

Or if you want to push yourself to the limit (har har), you can do a routine six days a week as follows:

Monday

to press

Tuesday

pull

Wednesday

legs

Thursday

to press

Friday

pull

Saturday

legs

One caveat: don't try such a routine unless you're an advanced or advanced weightlifter and eat either for maintenance or for lean bulking.

Summary: PPL routines emphasize compound exercises that are more effective than isolation exercises to build muscle and strength. PPL routines are also flexible so you can tailor them to how often you can exercise and how much rest you need.

The best push exercises


5-day push-pull routine


The best push exercises are those that effectively train your chest, shoulders and triceps, such as:

And since you, as a natural weight lifter, can never have big shoulders (and it is difficult to snuff your triceps), it is usually worthwhile to include a few isolation exercises for these two muscle groups, such as:

Lateral side lift
Overhead tricep extensions
Lying triceps extension ("skull breaker")

To learn more about the most effective exercises for the chest, shoulders and triceps, read the following articles:

The best breast training sessions to build fantastic pecs (according to science)

The best shoulder training for men and women (2020)

The 6 best triceps workouts for bigger, stronger arms

The best pulling exercises

The most effective pull exercises are exercises that train your back (including lats, erector spinae, and traps) and biceps.

Because of the nature of the compound exercises, many of the best pulling exercises also train your back deltoids and even your glutes and hamstrings.

Here are some of the best pull exercises:

And here are some additional exercises for your biceps that most people like to do on the same day as their pulling exercises:

Barbell curl
Dumbbell curl
Hammer curl

If you want to learn more about these exercises and how to program them in your training, read the following articles:

The best back exercises to build your best back ever

The absolute best biceps workout: 5 biceps exercises that build great weapons

The best leg exercises


best leg exercises


When people refer to the “leg day” of a routine with push-pull legs, they really mean “lower body”. This is because you not only want to train your legs, but also your entire lower body including your glutes and calves.

In this sense, the best “leg” exercises are those that train your quadriceps, hamstrings, glutes, and calves.

Here are some of the best exercises for the lower body:

If you want to learn more about these exercises and how to incorporate them into your training, read these articles:

The ultimate leg workout: the best leg exercises for ferris wheels

The 7 best butt exercises that give you glorious glutes

4 calf exercises that give you calves to be proud of

How push-pull legs work for you

So are you ready to go to the gym?

Big!

The first thing to do is decide how many days a week you want to exercise.

If you want to maximize muscle and strength gains and have time, I recommend 4 to 6 training days a week.

However, if you have little time or don't want to exercise as often for any other reason, don't despair – you can still do great with 2 to 3 workouts a week.

Once you have determined how many days you want to exercise each week, the next step will convert this into a specific routine.

There are many ways to program PPL workouts, but I'll keep it simple and give you some templates to choose from.

Let's start with the workouts yourself and then see how you can combine them into routines.

The Push Pull Legs workouts

You can create an infinite variety of push-pull routine workouts, but here are some of my favorites.

As you will see, they involve a lot of heavy weight lifting, supplemented by moderately heavy accessories.

(If you're not sure how to do any of these exercises, click on them to go to videos that convey the correct form.)


The Legion Push Pull Legs workouts


Okay, that's it for training.

Now let's see how you can turn them into weekly exercise routines.

The 2-day routine with push-pull legs

As I mentioned, you can only train well twice a week.

More would be better if you try to build muscle and strength as quickly as possible. However, if circumstances no longer require time at the gym, this is a solid two-day routine that you can always use at least Keep what you have.

Here it is:


2 day routine


Advantages and disadvantages of the 2-day routine

benefits

Good for people who can only train twice a week
Effective way to engage in a more serious exercise routine
Probably enough work to maintain your strength and muscle mass at least in the short term

disadvantage

Not enough work to build strength and muscle as quickly as possible
Not enough frequency to master the compound lifts as quickly as possible
Workouts can get long if you add lots of additional exercises for trailing muscle groups

The 3-day routine with push-pull legs

This 3 day routine is your basic PPL program and my personal favorite setup for training 3 days a week.

Again, more training is best to maximize profits, but this 3-day split is a proven program for grow big and strong.

Here is the routine:


3-day routine (push-pull legs)


The advantages and disadvantages of the 3-day routine

benefits

Good for people who can only train three times a week
Effective way to engage in a more serious exercise routine
Enough work to maintain your strength and muscle mass at least in the short term
Can work very well for beginners

disadvantage

Not enough work to build strength and muscle as quickly as possible
Not enough frequency to master the compound lifts as quickly as possible
Workouts can get long if you add lots of additional exercises for trailing muscle groups

The 4-day push-pull legs routines

The main advantage of adding a fourth day is that you can work more on the main muscle groups that are most left in your body or that you only want to focus on.

So I'm going to offer two 4-day routines: one for people who want to focus more on their upper body, and one to focus more on their lower body.

Here you are:


4-day routine (push-pull legs)


The advantages and disadvantages of the 4-day routine

benefits

Ideal for people who can go to the gym four times a week
Allows you to exercise either your "push" or lower body muscles more than once a week
Approaches an optimal workload to maximize muscle and strength gains

disadvantage

Less recovery time between workouts, so you need to be more careful about your sleep, diet, etc.
Depending on your goals, two special pressure, draw, or leg days per week can be more than you need
Overkill if you just want to maintain your strength and muscle mass on vacation, during a mini-cut, etc.

The 5-day push-pull legs routine

This is my preferred PPL split because it allows you to push the volume and intensity limits while allowing a few days for recovery.

Again, I will provide two routines, one for the upper body and one for the lower body.

You are welcome:


5-day routine (push-pull legs)


The advantages and disadvantages of the 5-day routine

benefits

Ideal for people who can go to the gym five times a week
Allows optimal amount of work to maximize muscle and strength gains
Allows you to exercise either your upper or lower body muscles more than twice a week

disadvantage

Requires a reasonable amount of time in the gym
A shorter recovery time between workouts means that you need to be more careful when sleeping, eating, doing activities without weight lifting, etc.
Overkill if you just want to maintain your strength and muscle mass on vacation, during a mini-cut, etc.

The 6-day routine with push-pull legs

If you are Lean bulking, an advanced weightlifter who needs a lot of volume to move forward or feels masochistic, this could be for you.

Seriously, a 6-day PPL split is about the best a natural weight lifter can get away with until its progress not only stalls but also regresses.

I do not recommend it if you are in one Calorie deficit or not recovering well from your current exercise program for any reason (not sleeping enough, stress, pain, etc.). Instead, it's in case you have excess calories and face the challenge entirely.

Here is the routine:


6-day routine (push-pull legs)


The advantages and disadvantages of the 6-day routine

benefits

A great option if you can exercise six times a week
Allows optimal amount of work to maximize muscle and strength gains
Allows you to exercise either your upper or lower body muscles more than once a week

disadvantage

Requires a reasonable amount of time in the gym
A shorter recovery time between workouts means that you need to be more careful when sleeping, eating, doing activities without weight lifting, etc.
Overkill if you just want to maintain your strength and muscle mass on vacation, during a mini-cut, etc.

Another option: Push Legs Pull

A common variant of push-pull legs is push-leg-pull (PLP).

This setup gives your upper body more time to recover between workouts, but less time for your lower body. This means that it is best suited for people who are more concerned with developing the upper body than with the lower body.

There are several ways to set it up:

The 3-day push-legs-pull routine

This gives your upper body a little more recovery time than the normal 3-day routine with push-pull legs.


3-day routine (push legs pull)


The 4-day push-legs-pull routine

Even though pulling the pressure legs promotes upper body recovery, you can still use a few different variations to change the emphasis.

Here are a few examples:


4-day routine (push legs pull)


The 5-day push-legs-pull routine

If you want to increase the volume and intensity of the entire body a little more than with the 4-day routine, this is the right thing for you.


5-day routine (push legs pull)


The 6-day push-legs-pull routine

If you want to work the most on your upper body development during your next mass and are ready to get to work, this is a fantastic routine.

The same rules apply here as before: I don't recommend this if you have a calorie deficit or generally don't feel rested and fresh. It is best when you are fully rested, fed, and ready to exercise.

Here is the routine:


6-day routine (push legs pull)


Summary: There are many different PPL routines to choose from, all of which have their advantages and disadvantages. Which one you should choose depends on how often you can or want to exercise, which muscle groups you want to prioritize and how many years you have been lifting weights.

How to progress with push-pull legs during training

As a natural weight lifter, you can bring the following to the bank:

If you want to keep getting bigger, you have to keep getting stronger.

This is more important than getting a pump increasing time under tensionand incorporation of special training techniques such as Take a break, Periodizationand the same.

The reason for this is rule number one when building muscle progressive overloadThis is the process by which the tension on your muscle fibers gradually increases over time.

You can achieve this to a certain extent by continuously increasing the volume (repetitions). Ultimately, however, you also need to add weight to the bar.

That's why the biggest boys and girls in the gym are generally the strongest.

With that in mind, here are some guidelines to help you get the most out of your push-pull leg workout.

Use Reps In Reserve (RIR) to manage your exercise intensity.

You probably noticed that I prescribed the intensity of your workout using a system called Repetitions in reserve (RIR). I describe this system in more detail In this article, but the basics are simple: 1 RIR = 1 repetition before failure, 2 RIR = 2 repetitions before failure, and so on.

If a workout says you should use 1 to 2 RIR intensity, it means that you want to do as many repetitions as possible within the prescribed rep range until you feel like you can only do 1 or 2 more repetitions, and then stop.

For example, many of the workouts above require 3 sets of squats for 4 to 6 reps at an intensity of 1 to 2 RIR.

So you want to choose a weight that will allow you to finish each of your sets as if you had to do 1 or 2 more repetitions if you absolutely had to while doing at least 4 repetitions and no more than 6 repetitions. In my case, that would be about 275 pounds, which I can do 4 to 6 reps until my shape breaks down (1 to 2 RIR).

If this seems confusing, don't worry – after a little trial and error and a few workouts, it will become second nature.

Warm up before each workout.


Warm up exercises


Before starting the first set of your first exercise for each workout, make sure you do a thorough exercise warm up.

Warming up does several things:

It helps you Fix problems with your shape and practice the right technique (which is especially important when learning a new exercise).
It can be significant Increase your performanceThis can lead to more muscle and strength gains over time.

In weightlifting, a warm-up consists of one or two light sets of an exercise, followed by one or two heavier sets, until you use a weight that is about 70% as heavy as the heaviest weight that you will be used for that particular day Exercise.

How to warm up properly:

Do several warm-up exercises with the first exercises for each of the exercises Muscle groups You exercise that day.

For example, in the Push-A training described in this article, your first exercise is the flat barbell bench press, which trains your chest, triceps, and shoulders.

Warming up for the flat bench press also warms up all muscle groups that were trained by the other exercises in your training. In this case, you can do a few warm-up sets for your flat barbell bench press and then continue the rest of your workout without additional warm-up sets.

If you have exercised with exercises that train different muscle groups, e.g. B. Squats or lat pulldowns, you want to do several warm-up sets for each of these exercises.

Here's the protocol you'll follow for the workouts in this article:

Approximately estimate what weight you will be using for your three sets of flat barbell bench presses (this is your "hard" weight).
Do 10 reps with about 50 percent of your hard-set weight and rest for a minute.
Do 10 reps of the same weight at a slightly faster pace and rest for a minute.
Do 4 repetitions with about 70 percent of your hard-set weight and rest for a minute.

Then do all three hard sets for your flat barbell bench press and then the hard sets for your tight-fitting bench press (the next exercise in Push A).

To learn more about the importance of proper warming up and warming up for different workouts, read this article:

The best way to warm up for your workout

You shouldn't go to absolute muscle failure with every set.

Absolutely Muscle failure is the point at which you can no longer keep the weight in motion and have to finish the set.

We should get most of our sentences to a point close to technical failure (a repetition or two before the point where our form breaks down), but we should rarely bring sentences to the point of absolute failure.

Personally, I never train more than two to three sets per workout and never on that Squatting, Deadlift, Bench press, or Military pressbecause it can be dangerous.

Instead, I reserve my error sets for Isolation exercises such as cable flying, tricep extensions, bicep curls, and the like, and this is usually a natural consequence of pushing for progressive overload as opposed to deliberate programming.

You can learn more about how to close sets (but not) to) Errors in this article:

This is the best guide to the RPE scale on the internet

Leave for 3 to 4 minutes between each set.

That will give Your muscles have enough time to fully regain their strength so that you can make maximum efforts with each set.

If you want to know more about how long you should rest between sets, read this article:

How long should you rest between sets to gain muscle and strength?

As soon as you reach the top of your rep range for a set, you gain weight.

For example, if you press 135 pounds on the barbell for your first set of 6 reps, add 5 pounds to each side of the bar for your next set.

If you can get at least 4 reps at 145 pounds on the next set, this is the new weight you will be working with until you tilt the bench press for 6 reps, go up and so on.

However, if you get 3 or fewer reps, reduce the added weight by 5 pounds (140 pounds) and see how the next set goes. If you still have 3 reps or less, reduce the weight to the original load of 6 reps and continue working until you can do two sets of 6 reps, then increase the weight on the bar.

This method is called double progression, which you can learn about in this podcast:

How to use Double Progression to get more out of your workout

What about supplements?


add buyers guide


I saved this for the last time because frankly it is less important than right nutrition and training.

Dietary supplements are not a great physique – commitment to proper training and nutrition.

Unfortunately, the training supplement industry is plagued by pseudo-sciences, ridiculous hype, misleading advertising and endorsements, products full of junk ingredients, underdosed main ingredients and many other gadgets.

Most supplement companies make cheap junk products and try to amaze you with ridiculous marketing claims, high-profile (and very expensive) endorsements, pseudo-scientific chatter, fancy proprietary blends, and eye-catching packaging.

Während Nahrungsergänzungsmittel keine wichtige Rolle beim Muskelaufbau und beim Fettabbau spielen und viele eine völlige Geldverschwendung sind, können die richtigen helfen.

Die Wahrheit ist, dass es sichere, natürliche Substanzen gibt, von denen wissenschaftlich erwiesen ist, dass sie Vorteile wie erhöhte Kraft, Muskelausdauer und -wachstum, Fettabbau und mehr bieten.

Als Teil meiner Arbeit war es meine Aufgabe, diese Substanzen zu kennen und Produkte zu finden, die ich selbst verwenden und anderen empfehlen kann.

Es war jedoch immer schwierig, qualitativ hochwertige, effektive und preisgünstige Produkte zu finden.

Deshalb habe ich die Sache selbst in die Hand genommen und beschlossen, meine eigenen Nahrungsergänzungsmittel zu kreieren. Und nicht nur eine andere Zeile von "ich auch" Ergänzungen – die genauen Formulierungen, die ich selbst immer wollte und wünschte, andere würden sie kreieren.

Ich werde hier allerdings nicht auf ein ganzes Spiel eingehen. Wenn Sie mehr über meine Ergänzungslinie erfahren möchten, look at that.

Lassen Sie uns für den Zweck dieses Artikels kurz die Ergänzungen überprüfen, mit denen Sie Ihre PPL- (und andere) Workouts optimal nutzen können.

Kreatin

Kreatin ist eine Substanz, die natürlicherweise im Körper und in Lebensmitteln wie rotem Fleisch vorkommt. Es ist vielleicht das am meisten erforschte Molekül in der Welt der Sportergänzungsmittel – Gegenstand von Hunderten von Studien – und der Konsens ist sehr klarr:

Die Ergänzung mit Kreatin hilft…

Sie haben vielleicht gehört, dass Kreatin schlecht für Ihre Nieren ist, aber diese Behauptungen wurden kategorisch und wiederholt widerlegt. Bei gesunden Probanden wurde gezeigt, dass Kreatin haben keine schädlichen Nebenwirkungen, sowohl bei kurz- als auch bei langfristiger Anwendung. Menschen mit Nierenerkrankungen sind Nicht empfohlen, mit Kreatin zu ergänzen, jedoch.

Wenn Sie gesunde Nieren haben, empfehle ich dringend, dass Sie mit Kreatin ergänzen. Es ist sicher, billig und effektiv.

In Bezug auf bestimmte Produkte verwende ich natürlich meine eigenen, die heißt Aufladen.

Aufladen ist 100% natürlich gesüßt und aromatisiert und jede Portion enthält:

5 Gramm Kreatinmonohydrat
2100 Milligramm L-Carnitin-L-Tartrat
10,8 Milligramm Corosolsäure

Dies gibt Ihnen die nachgewiesenen Vorteile in Bezug auf Stärke, Größe und Erholung von Kreatinmonohydrat plus Muskelreparatur and Insulinsensitivität Vorteile von L-Carnitin L-Tartrat und Corosolsäure.

Protein powder

Sie brauchen keine Proteinpräparate, um Muskeln aufzubauen, aber wenn man bedenkt Wie viel Protein müssen Sie jeden Tag essen, um das Muskelwachstum zu maximieren?Es kann unpraktisch sein, all Ihr Protein aus Vollwertkost zu gewinnen.

Dies ist der Hauptgrund, warum ich ein Molkenproteinpräparat kreiert (und verwendet) habe. (Es gibt auch Hinweise darauf, dass Molkenprotein besonders gut für Sie ist Ernährung nach dem Training.)

Whey + ist ein 100% natürlich gesüßtes und aromatisiertes Molkeisolat, das aus Milch hergestellt wird, die von kleinen Milchviehbetrieben in Irland stammt sind bekannt für ihre außergewöhnlich hochwertige Molkerei.

Ich kann zuversichtlich sagen, dass dies das cremigste, leckerste und gesündeste natürliche Molkenproteinpulver ist, das Sie finden können.

Ich habe auch das langsam verdauliche Casein +, das perfekt als Protein vor dem Bett geeignet ist, oder Thrive, wenn Sie etwas wollen, das zu 100% auf Pflanzen basiert.

Pre-Workout-Getränk


Pre-Workout-Kreatin


Es steht außer Frage, dass ein Pre-Workout-Supplement Sie dazu bringen kann, im Fitnessstudio zu arbeiten. Es gibt jedoch Nachteile und potenzielle Risiken.

Viele Pre-Workout-Getränke sind vollgepackt mit unwirksamen Zutaten und / oder winzigen Dosierungen ansonsten guter Zutaten, sodass sie kaum mehr als ein paar billige Stimulanzien mit etwas „Pixie Dust“ enthalten, um ein hübsches Etikett und eine überzeugende Anzeigenkopie zu erhalten.

Viele andere haben nicht einmal Stimulanzien und sind nur komplette Typen.

Others still are downright dangerous, like USPLabs’ popular pre-workout “Jack3d,” which contained a powerful (and now banned) stimulant known as DMAA.

Even worse was the popular pre-workout supplement “Craze,” which contained a chemical similar to methamphetamine.

The reality is it’s very hard to find a pre-workout supplement that’s light on stimulants but heavy on natural, safe, performance-enhancing ingredients like beta-alanine, betaine, and citrulline.

And that’s why I made my own pre-workout supplement.

It’s called Pulse and it contains 6 of the most effective performance-enhancing ingredients available:

Alpha-GPC. Alpha-GPC increases the activity of a chemical in the brain known as acetylcholine. This helps increase power output and increases growth hormone levels.
Caffeine. Caffeine is good for more than the energy boost. It also increases muscle endurance and strength.
Beta-Alanine. Beta-alanine is a naturally occurring amino acid that reduces exercise-induced fatigue, improves anaerobic exercise capacity, and can accelerate muscle growth.
Citrulline Malate. Citrulline is an amino acid that improves muscle endurance, relieves muscle soreness, and improves aerobic performance.
Betaine. Betaine is a compound found in plants like beets that improves muscle endurance, increases strength, and increases human growth hormone and insulin-like growth factor 1 production in response to acute exercise.
Theanine. Theanine is an amino acid found primarily in tea that reduces the effects of mental and physical stress, increases the production of nitric oxide, which improves blood flow, and improves alertness, focus, attention, memory, mental task performance, and mood.

And what you won’t find in Pulse is equally special:

No artificial sweeteners or flavors.
No artificial food dyes.
No unnecessary fillers, carbohydrate powders, or junk ingredients.

The bottom line is if you want to know what a pre-workout is supposed to feel like…if you want to experience the type of energy rush and performance boost that only clinically effective dosages of scientifically validated ingredients can deliver…then you want to try PULSE.

The Bottom Line on the Push Pull Legs Routine

The push pull legs split is one of the simplest and most effective types of weightlifting routines that you can follow.

It trains every major muscle group in your body, it allows you to optimize volume, intensity, frequency, and recovery, and it’s easy to understand and program.

If you’ve never tried it before, you might find that you like it quite a bit more than whole-body or body-part splits.

So, give a routine in this article a go or create your own, and see how your body responds.

I think you’ll be pleasantly surprised!

If you liked this article, please share it on Facebook, Twitter, or wherever you like to hang out online! ?

What’s your take on the push pull legs routine? Have anything else to share? Let me know in the comments below!

+ Scientific References

Haskell CF, Kennedy DO, Milne AL, Wesnes KA, Scholey AB. The effects of l-theanine, caffeine and their combination on cognition and mood. Biol Psychol. 2008;77(2):113-122. doi:10.1016/j.biopsycho.2007.09.008
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