23 February 2026
In the latest video from Dr. Milo Wolf, featuring Dr. Mike Israetel, the duo dives deep into the popular push/pull/legs (PPL) training split, exploring its effectiveness and limitations for muscle building. If you’ve ever wondered whether this routine is outdated or if it still holds value in the fitness community, we’ve summarized the key points for you, so you don’t have to watch the entire video.
Push/pull/legs is a training structure that divides workouts into three categories: push (chest, shoulders, triceps), pull (back, biceps), and legs (quads, hamstrings, calves). Dr. Mike Israetel argues that while PPL is not the ultimate training split, it remains a solid framework for many lifters. He emphasizes that it has not gone out of style and can be effective when used correctly.
Workout Difficulty Imbalance: One of the main criticisms of the PPL split is the inconsistency in workout difficulty. Leg days are often much more challenging than push or pull days, which can lead to a mismatch between how ready you feel and the workout's intensity. This can result in lifters not giving their all during leg workouts, leading to what is known as the "pacing effect."
Junk Volume: Dr. Israetel points out that PPL routines can lead to junk volume, where lifters perform more sets than necessary without achieving significant growth. This is particularly true if they are trying to hit a high weekly volume, which can dilute the effectiveness of each set.
Misconceptions About Recovery: Many believe that muscles need 48 to 72 hours of recovery between workouts. However, Dr. Israetel argues that recovery is dose-dependent, meaning that the amount of work done is more critical than the time between sessions. This misconception can lead to unnecessary rest days and missed training opportunities.
If you’re considering the push/pull/legs split or are currently using it, here are some actionable steps and key takeaways from the video:
Commit to Consistency: To make PPL effective, commit to training six days a week to ensure each muscle group is trained adequately.
Limit Sets: Aim for 10 to 20 fractional sets per muscle group per week. Going beyond this can lead to junk volume and reduced effectiveness.
Consider Time Constraints: If you have limited time for workouts, consider alternative routines like full-body or upper/lower splits that allow for more efficient training.
Enjoyment Matters: If you genuinely enjoy the PPL routine, that’s a valid reason to stick with it, even if it may not be the most efficient option.
Modify the Split: Consider a modified PPL routine that incorporates smaller muscle groups more frequently. For example, add biceps and side delts to both push and pull days to ensure they receive adequate training without excessive volume.
Explore Alternatives: If you find PPL isn’t working for you, consider switching to a full-body split or an upper/lower split, which can offer more flexibility and better volume distribution.
In conclusion, while the push/pull/legs split has its merits, it’s essential to understand its limitations and adjust your training accordingly. Whether you choose to stick with PPL or explore other options, the key is to find a routine that aligns with your goals and keeps you motivated. What are your thoughts on the push/pull/legs split? Let us know in the comments!
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