Maximizing Muscle Growth: Unveiling the Perfect Pull Workout – Part 1 and Part 2 in the Push-Pull Legs Split
Introduction
Welcome to the ultimate guide to the perfect Pull workout as part of the Push-Pull Legs (PPL) Split. This workout series, by popular demand, focuses on hypertrophy and muscle building. In this comprehensive guide, we will delve into the Pull portion of the PPL Split, breaking down each exercise, set, and rep to ensure you have all the tools you need to achieve the gains you desire.
The Pull Workout: Part 1
Now, let’s explore the first part of the Pull workout, which serves as the foundation for building a well-rounded back and bicep strength.
Exercise 1: Deadlifts
The Pull workout begins with the deadlift, a compound lift that engages multiple muscle groups. To perform the deadlift properly, start with warm-up sets and gradually increase the weight. Aim to reach 80% of your one-rep max for a challenging set of five reps. Progression is key, so increase the weight in subsequent sessions if you successfully complete the five reps.
Exercise 2: Chest Supported Rows
Following the deadlift, we transition to chest supported rows. This exercise not only targets the lats but also offers relief for the lower back. Performing three sets of eight to ten reps allows you to focus on strengthening your upper back, an often neglected area. Remember, maintaining proper form is crucial for maximizing results.
Exercise 3: Dumbbell Pullovers
Moving on, we introduce the dumbbell pullover exercise, known as the “squat of the upper body” according to Arnold Schwarzenegger. By initiating the movement with the lats, this exercise effectively targets and builds the lat muscles. Performing two to three sets in the 10 to 12 rep range, with the appropriate weight, ensures muscle failure within the desired range.
Exercise 4: Dumbbell High Pulls
To further work the upper back and develop the rear delts and upper traps, we incorporate the dumbbell high pull. Although it may resemble an upright row, it differs in terms of shoulder mechanics, making it safer and more effective. By emphasizing vertical pulling, this exercise helps balance out the overall back development.
Exercise 5: Bicep Chin Curls
Addressing the biceps, we introduce the bicep chin curl. It is important to include direct bicep work in a hypertrophy-focused split. This exercise mimics the mechanics of a barbell curl, providing an effective stimulus for bicep growth. Performing three sets to failure, combined with a tricep exercise, ensures balanced arm development.
Exercise 6: Tricep Extensions
To complement the bicep chin curls, we incorporate tricep extensions. This exercise focuses on the long head of the triceps, an often overlooked area. By utilizing a stress position, we aim for three sets to failure, ensuring maximum tricep engagement and hypertrophy.
Corrective Work: Angel and Devil Exercise
No pull workout is complete without some additional corrective work. The Angel and Devil exercise engages the entire posterior chain, activating the lower back, lower traps, upper back, and paraspinal muscles. Performing three sets of 15 to 20 quality reps allows you to target these crucial muscle groups effectively.
The Pull Workout: Part 2
Now, let’s explore the second part of the Pull workout, designed to complement Part 1 while offering its own unique benefits.
Exercise 1: Snatch Grip Deadlifts
Part 2 commences with snatch grip deadlifts, focusing on reinforcing the hinge pattern. This exercise offers benefits for the upper back, particularly the upper traps, while also providing additional grip strength training. Aim for three sets of five reps with a weight that allows for approximately eight reps, focusing on volume rather than maximal strength.
Exercise 2: Weighted Pull-Ups
Following the snatch grip deadlifts, we move on to weighted pull-ups. This compound exercise enhances overall pulling strength and targets the lats effectively. To ensure sufficient challenge, aim for six to eight reps per set. If you can perform more, incorporate additional weight to stay within the desired rep range.
Exercise 3: Dumbbell Gorilla Rows
To add variety to the workout, we introduce the dumbbell gorilla row as an alternative to the traditional dumbbell one-arm row. This exercise allows for a balanced and grounded position, minimizing the risk of injury. Adjusting your elbow position can shift the focus from the flat back to the upper back, providing the opportunity for further muscle development.
Exercise 4: Straight Arm Pushdowns
The straight arm pushdown exercise targets the lats while focusing on scapular strength. By extending the range of motion from the previous dumbbell pullover exercise, we achieve complete adduction of the lats, promoting hypertrophy. Aim for two to three sets of 12 to 15 reps to optimize muscle engagement.
Exercise 5: Barbell Curls
To continue working on bicep development, we incorporate the classic barbell curl. This exercise allows for heavier weights and promotes strength and size gains. Aim for six to eight reps per set, challenging yourself with appropriate weight to stimulate bicep growth effectively.
Exercise 6: Tricep Pushdowns
Supersetting the barbell curls, we move on to tricep exercises with tricep pushdowns. This exercise specifically targets the lateral and medial heads of the triceps, providing a well-rounded arm workout. Aim for three sets of 10 to 12 reps to ensure optimal tricep development.
Corrective Work: Face Pulls
The final exercise of the Pull workout is the face pull, which targets the upper back, midscapular muscles, and rotator cuff. This exercise serves as a crucial component for overall shoulder health and upper back development. Focus on performing 15 to 20 quality reps, emphasizing form and muscle activation.
