Rutina Push/Pull/Leg

One of the most enduring types of split routines is the so-called “Push Pull Legs” splits for many good reasons. Functionally, it is a logical way to split one’s muscle groups and physiologically, it might well be the routine that allows for the best recovery as well. When looking at designing any workout routine, one has to keep in mind several things, including consistent overall volume between days, balance between amount of time spent on each bodypart and also the synergy and overlap that the sessions contribute to overall training volume. The push-pull-legs routine is perhaps the most balanced routine out there, as the body is split in terms of type of movement pushing, pulling and leg work – and the muscle groups get an overall benefit from the overlap. For example, when I am pounding out heavy sets of bench presses for five sets, I have been stressing the heck out of my anterior delts and triceps too, so that when it is time to do a both a shoulder and tricep exercise after bench presses, they are lending the overall stress to each other in terms of overlap. It is the most efficient split, in my opinion.
Your body is essentially split into three parts, in terms of “movement”:
a) upper body movements that move resistance away from the center of your body
b) upper body movements that move resistance towards the center of your body
c) movements which target the muscles of the legs
The reasoning behind this is that there is so much overlap in these natural muscle groupings that one can deploy relatively few overall exercises and maintain maximal growth stimulation. And since the legs comprise 1/2 of the body’s musculature, they require at least one day of dedicated training. This overlap creates a “spillover effect” between the muscles involved in the heavy compound movements. After hitting chin and rows, your biceps will already be warmed up and will benefit from the extra stimulation. I have also found that this is the routine that tends to cause the least training injuries.
Training the chest, shoulders and triceps together gives the tendons in your elbows, and the front delts more recovery time than would say splitting them into separate days of the week, where you may find yourself doing triceps or shoulders just 48 hours after a heavy chest workout. Again, same goes for the bicep tendons after all the pulling on back day. Training 3 days a week on this sort of split will achieve better gains than those who split their body into 5 separate parts because of the extra recovery. This version of Push Pull Legs has a twist – it includes “Rest Pause” training as well!