I’m curious if anyone else has messed around with their split like this. I’ve been running a standard PPL for about five years now, and like a lot of guys, my arms have really started lagging behind.
To try and fix it, I decided to swap my arm days. Basically, I’m now doing biceps on my push days and triceps on my pull days.
It’s been a game changer for me because it seems to totally offset the fatigue I usually feel. My arms aren't already burnt out by the time I get to them, and it keeps them from being the limiting factor during my heavy compound lifts. Honestly, I’m loving the results so far.
Has anyone else tried this, or do you have any thoughts on why this works so well?
this is actually a big brain move lol. i started doing the same thing a few months ago because my biceps were always too fried to get a good pump after heavy rows. doing them on push day means they're totally fresh and you can actually move some decent weight. glad it's working for you man- lagging arms are the worst.
honestly i never thought about it that way but it makes so much sense. usually my triceps are shaking by the time i finish benching so trying to do overhead extensions after is just a waste of time. swapping them to pull day sounds like a killer way to actually hit them hard. definitely gonna steal this for my next block!
i’ve been doing "antagonist" training like this for years and it’s the only way my arms grew. the science behind it is basically that you aren't pre-fatiguing the muscle you're trying to target. plus you get a crazy full body pump since you're hitting both sides of the arm in the same workout. keep it up bro!
lol i literally just started doing this last week because i was stuck on a plateau forever. it feels weird at first doing curls after shoulder press but the pump is way better. also it feels like my heavy pulls are actually stronger now because my biceps aren't already sore. definitely a solid tweak to the standard ppl.
dude yes! i call this the "fresh arm" split lol. if you're hitting triceps on pull day you're basically giving them a dedicated session since they aren't involved in any of the pulling movements. it’s crazy how much of a difference it makes when the muscle isn't already 50% exhausted. results dont lie man!
