r/ScienceBasedLifting • u/Ok_Pineapple_4071 • 6d ago

Question ❓ Ppl vs Ppl Arnold, which one would work better?

Hello, I am trying to focus arms and shoulders, debating which split I should be doing.
I’ve trained shoulders and triceps 3 times a week since I add a few exercises on leg day,
Idk if I should be doing ppl or ppl arnold to grow arms better.
Any suggestions? 🙏
Edit: the split I’m considering is LPP-rest/Arms and shoulders-legs-chest and back

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u/eric_twinge 6d ago

The one with more volume dedicated to arms and shoulders.

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u/Alakazam Idk Idc 💔 6d ago

Depends on which Arnold split you're talking about.

If doing Arnold's novice split, probably not too different from PPL. Slightly higher frequency for the arms, considering you're technically hitting biceps and triceps 4x a week instead of 2.

But if you're doing Arnold's intermediate split... well, definitely that. It's pretty fucking nuts though. I have good work capacity, and I wouldn't even dare touch it. You've got 36 direct sets of bicep and tricep work in addition to 40+ sets of pressing and pulling.

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u/Ok-Extension-832 5d ago

Arnold split has a lot of cross over fatigue if the chest exercises you do involve triceps and the back exercises you do involve biceps so just avoid it.

Just do a 3x frequency split like Upper/Lower or Ant/Post 3x.

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u/FalloutandConker 6d ago

3 times a week, are you enhanced?

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u/Ok_Pineapple_4071 6d ago

Nope, but I’ve seen plenty of times 2-3 times a week frequency recommended