Push/Pull experts inside

[MuscleScience]

I’m switching up my workouts, I’m bored and it’s time anyway. I’ve never done a true push/pull workout. I need some advice and help setting it up.

[guitarzan]

I am by no means a expert, but I love push pull. I typically change my workouts every 6-8 weeks. I do chest tris and back and bi's, etc and change up to push pull

[guitarzan]

One of my favorite push pull is hammer curls with the ropes, then slide it up and do tri extensions. Another one is preacher curls and dips, both on machines.

[Capebuffalo]

Bench / bent over rows
Incline Db / seated cable rows
Lat pull downs / Military Press
Etc etc

[MuscleScience]

How do you guys setup your daily splits?

[guitarzan]

Day 1 chest/back
Day 2 bi's/tri's
Day 3 legs
Day 4 shoulders/abs

I constantly change things up, this is what I'm doing now. Sometimes I'll hit chest and back or bi's and tri's again on Friday. After this comp I'm gonna start doing legs twice a week

[Capebuffalo]

M Chest
T Back
W Shoulder
Th Legs
Fri Bi/tri

[guitarzan]

Actually I may do legs twice a week during the comp. I like gearheads idea of doing light squats for 20 reps, especially since I can't go heavy right now anyway.

[MuscleScience]

M Chest
T Back
W Shoulder
Th Legs
Fri Bi/tri

That doesn’t look like push pull lol

[MuscleScience]

Actually I may do legs twice a week during the comp. I like gearheads idea of doing light squats for 20 reps, especially since I can't go heavy right now anyway.

Yeah, I’m thinking the same thing. Especially if I do less volume during one workout. I get into the zone when I’m doing legs though and usually just end up punishing the shit out of them lol

[Capebuffalo]

That doesn’t look like push pull lol

I push on Monday. Pull on Tuesday. Lol

[MuscleScience]

I push on Monday. Pull on Tuesday. Lol

[Obs]

Chest, upper back
decline bench/bor
flat bench/cable row or BODR
flys/reverse flys
incline press/cable pulldown


biceps, triceps

curl: hammer, preacher, barbell, cable
tricep: exact opposite per curl

legs same as arms

sounds dumb but I have done lower back and abs together (hurts my back)

[Obs]

Just fyi I dont run the same workout ever.
Brainwashed myself into whatever I feel does the most damage.
Lately been doing five sets per exc for four exercises and finishing with two sets of something I like to do a lot.
preacher curls/one hand tricep extensions/skull crusher/db curls are doing my arms the most good.
decline bench/bor/flat bench/cable rows are doing my chest and back the most good.

I split quads and hams (hams on low back day) and calves and abs go together because I hate them.

If you get real bored look up ronnie rowlands training regiment.

[GearHeaded]

heres a very very simple push pull legs program idea . it has two different style push, pull, and leg days. so essentially 6 different workouts. it covers both heavy compounds, as well as lighter weight isolations. covering the full spectrum of hypertrophy . Clearly you can switch out a lot of these exercise I list here with different ones of your choice, but this is just to give you an idea of the 'scheme'

Push Day 1 (compound and heavy weight focused)

Bench press
Incline hammer strength
dips
Military press
Dumbbell overhead press
Lateral raises
JM press (tricep focus)
Triceps (exercises of your choice)

Pull Day 1 (lighter weight and isolation focused)
T-bar rows
Lat pull down
One arm cable pull down (or free motion lat machine)
Seated Rows
Dumbbell shrugs
Rope face pulls
Reverse pec dec
Biceps (exercises of your choice)

Leg day 1 (lighter weight high rep)
Quad dominant leg workout
Safety squat bar squats, leg press machine, close stance smith machine squats, leg extension, etc.

Push Day 2 (isolation and lighter weight focused)
Dumbbell incline press
Flies
Cable cross over
Seated chest press (machine)
Cable lateral raises
Cable front raises
Seated overhead machine press
Tricpes (exercises of choice)

Leg day 2 (heavy weight lower rep)
Hamstring and glute dominant leg workout
Low bar squats, wide stance leg press, wide stance belted squat machine, lunges, hamstring curls etc..

Pull day 2 (heavy weight compound moves)
Dead lift
Rack pulls
Bent over barbell Rows
Close grip lat pull down (D handle)
Power shrugs
Barbell upright row
Biceps (exercises of choice)

...Repeat and go back to push day 1. (abs, Claves, forearms, thrown in whenever)

As for the weekly split , it depends on your ability to recover . you could do Push, Pull, Legs, Rest, and Push, Pull, Legs, Rest.. or if you need more recovery, then Push, Pull, Rest, Legs, Push, Rest, Pull, Legs, Rest, etc


of course we could really complicate things and progressively overload and periodize your program over a 12 week meso cycle, broken down by say 5 micro cycles. but that gets into some advance programming and would take a bit of time. what I laid out above is just off the cuff to give an example

[MuscleScience]

heres a very very simple push pull legs program idea . it has two different style push, pull, and leg days. so essentially 6 different workouts. it covers both heavy compounds, as well as lighter weight isolations. covering the full spectrum of hypertrophy . Clearly you can switch out a lot of these exercise I list here with different ones of your choice, but this is just to give you an idea of the 'scheme'

Push Day 1 (compound and heavy weight focused)

Bench press
Incline hammer strength
dips
Military press
Dumbbell overhead press
Lateral raises
JM press (tricep focus)
Triceps (exercises of your choice)

Pull Day 1 (lighter weight and isolation focused)
T-bar rows
Lat pull down
One arm cable pull down (or free motion lat machine)
Seated Rows
Dumbbell shrugs
Rope face pulls
Reverse pec dec
Biceps (exercises of your choice)

Leg day 1 (lighter weight high rep)
Quad dominant leg workout
Safety squat bar squats, leg press machine, close stance smith machine squats, leg extension, etc.

Push Day 2 (isolation and lighter weight focused)
Dumbbell incline press
Flies
Cable cross over
Seated chest press (machine)
Cable lateral raises
Cable front raises
Seated overhead machine press
Tricpes (exercises of choice)

Leg day 2 (heavy weight lower rep)
Hamstring and glute dominant leg workout
Low bar squats, wide stance leg press, wide stance belted squat machine, lunges, hamstring curls etc..

Pull day 2 (heavy weight compound moves)
Dead lift
Rack pulls
Bent over barbell Rows
Close grip lat pull down (D handle)
Power shrugs
Barbell upright row
Biceps (exercises of choice)

...Repeat and go back to push day 1. (abs, Claves, forearms, thrown in whenever)

As for the weekly split , it depends on your ability to recover . you could do Push, Pull, Legs, Rest, and Push, Pull, Legs, Rest.. or if you need more recovery, then Push, Pull, Rest, Legs, Push, Rest, Pull, Legs, Rest, etc


of course we could really complicate things and progressively overload and periodize your program over a 12 week meso cycle, broken down by say 5 micro cycles. but that gets into some advance programming and would take a bit of time. what I laid out above is just off the cuff to give an example

I’m kinda confused, if your doing push pull like you meantioned in the other thread. Are you not super setting with a push exercise (bench then row) with a pull exercise? Or is my terminology not correct and I’m asking the wrong question lol.

[GearHeaded]

muscle science, when you said push pull did you mean an antagonist split , or did you mean a classic push/pull/legs split.
big difference

I took it as though you were referring to a classic push pull routine , and not an antagonist routine. in a classic routine you have a whole day set aside for pushing movements and muscle groups, then you have another whole day set aside for pulling movements and their muscle groups

[Obs]

I’m kinda confused, if your doing push pull like you meantioned in the other thread. Are you not super setting with a push exercise (bench then row) with a pull exercise? Or is my terminology not correct and I’m asking the wrong question lol.

It is both depending on who you ask.
I understood you as mix push pull supersets ike guitar was laying out.

[GearHeaded]

I’m kinda confused, if your doing push pull like you meantioned in the other thread. Are you not super setting with a push exercise (bench then row) with a pull exercise? Or is my terminology not correct and I’m asking the wrong question lol.

ok, now I got your answer . your looking for an antagonist split . LOL, sorry I looked at your title of this thread and automatically reverted to the classic push pull split . didn't know you were referencing off of my other post about a routine for cutting .
an antagonist split is something I came up with for cutting (though I'm sure its been around for years and other guys came up with it as well years ago.. nothing new under the sun)

[MuscleScience]

ok, now I got your answer . your looking for an antagonist split . LOL, sorry I looked at your title of this thread and automatically reverted to the classic push pull split . didn't know you were referencing off of my other post about a routine for cutting .
an antagonist split is something I came up with for cutting (though I'm sure its been around for years and other guys came up with it as well years ago.. nothing new under the sun)

Haha, yeah I only kNew it as agonist/antagonist, but now that I think about it. Push pull days then legs is one of the old school training splits. Sorry for the confusion.

I’m trying to figure out a good way to get a bit more stimulation, a bit more intra workout glycogen depletion and still maintain good recovery between bouts. Plus the pump from ant/Ag workouts is intense. Lol

[GearHeaded]

so if your wanting to do push/pull and antagonist muscle groups in the same workout, going back and fourth between muscle groups with no real rest, then something like this

chest/back (emphasis on rhomboids and lower traps)
bicep/tricep
shoulders/lats
quads/hamstrings

so for chest/back day you'd do things like super set bench press with T-bar rows, cable flies with seated rows etc
bicep/tricep supert set cable curls with rope push downs etc.
shoulders/lats super set overhead press with lat pull down, lateral raises with one armed cable pull downs etc
quads/hamstring super set leg extension with hamstring curls, leg press with low bar wide stance squats etc

you'll get a ton of work done in one workout by super setting like this and not resting between sets

[guitarzan]

I know this is totally off the topic, but have any of you guys split your legs into 3-4 days? I tried it bout a year ago and kinda liked, but stopped after hurting my back. I would basically do leg extensions one day, curls on day two, squats and presses day three and calfs on day four. I think I did chest and tris day one, back and bi's day two, abs day three and shoulders day four

[Obs]

I know this is totally off the topic, but have any of you guys split your legs into 3-4 days? I tried it bout a year ago and kinda liked, but stopped after hurting my back. I would basically do leg extensions one day, curls on day two, squats and presses day three and calfs on day four. I think I did chest and tris day one, back and bi's day two, abs day three and shoulders day four

Never tried that. Probably has its benefits especially if a guy isn't on gear.

[guitarzan]

Never tried that. Probably has its benefits especially if a guy isn't on gear.

I liked it cause I was trying to get back to working out and it didn't kill me like a full leg day

[GearHeaded]

I know this is totally off the topic, but have any of you guys split your legs into 3-4 days? I tried it bout a year ago and kinda liked, but stopped after hurting my back. I would basically do leg extensions one day, curls on day two, squats and presses day three and calfs on day four. I think I did chest and tris day one, back and bi's day two, abs day three and shoulders day four

high frequency training works , especially if you have an injury thats keeping your from doing high intensity heavy weight training. So your hitting a muscle group more often and with more sets and reps over a week to stimulate some growth, which in a way is trying to make up for not being able to lift super intense and heavy.

and like you said its a way to break up the workout so your not having that full on leg day. think I'm going to give this a try myself as my back surgery is still fucking with my leg workouts. I'll just add some leg work to the end of 3 of my other workouts and drop the leg day all together.

[guitarzan]

high frequency training works , especially if you have an injury thats keeping your from doing high intensity heavy weight training. So your hitting a muscle group more often and with more sets and reps over a week to stimulate some growth, which in a way is trying to make up for not being able to lift super intense and heavy.

and like you said its a way to break up the workout so your not having that full on leg day. think I'm going to give this a try myself as my back surgery is still fucking with my leg workouts. I'll just add some leg work to the end of 3 of my other workouts and drop the leg day all together.

I think I'm gonna go back to it too. Maybe do a 3 day split like you said and replace my leg day with all cardio

[GearHeaded]

I think I'm gonna go back to it too. Maybe do a 3 day split like you said and replace my leg day with all cardio

when you got a bad back a full on 1.5 hour leg day is a real 'pain'

[guitarzan]

I think my routine is gonna look something like this. I will have to build up to the cardio

M chest/back leg ext/calfs 30-45 min cardio
T 60-90 min cardio
W bi's/tri's squats/presses 30-45 min cardio
T 60-90 min cardio
F shoulders core leg curls 30-45 min cardio

[guitarzan]

Gear, I like your idea of splitting weight training and cardio, won't be able to do it. I will be working out in the mornings, what do you think about taking in enough carbs to get me through the weight training and hopefully be depleted by the time I start cardio? If so how many carbs do you think would be a good starting point?

[MuscleScience]

I think my routine is gonna look something like this. I will have to build up to the cardio

M chest/back leg ext/calfs 30-45 min cardio
T 60-90 min cardio
W bi's/tri's squats/presses 30-45 min cardio
T 60-90 min cardio
F shoulders core leg curls 30-45 min cardio

One thing I really like doing to cut is a standard weight program but throw in some Tabata style cardio.

So basically, warm up and get your heart rate up high. Do your nornal sets of an exercise and before you hit your next exercise do a 2-4 minutes High intensity exercise. Do that throughout your workout, when I’m struggling to get my cardio in. i do this since it breaks it up and your not on a threadmill for 30 min at a time. Your weights will suffer some but this is strictly for cutting or a micro period in a larger program.

[guitarzan]

That's interesting ms, maybe that's where I throw in the leg workouts, get my heart rate up in between by destroying my legs...lol

[MuscleScience]

That's interesting ms, maybe that's where I throw in the leg workouts, get my heart rate up in between by destroying my legs...lol

Yep! I will do weighted walking lunges between exercises too. Gets my blood lactate levels WAY up and my GH levels WAY up with it. Today i did stair stepper for 2 minutes inbetween every exercise. Man it was killer but overall it made my workout kick ass

[NACH3]

Ill chime in

My splits always finish one Muscle group at a time if i have the time... example

chest
back
legs
delts
bis/tris

or

chest bis or even doing bis first creates a cushion for pressing
legs
back
delts tris traps or traps w/back

if im doing the split above ill do bis tris later in week and move up delts tris to second in rotation but id only pair a major and a minor or hit one muscle group a day imho - it gives the muscles plenty of time to recover than doing back bis chest tris imho i love push pull but i wouldn't s/s a muscle(like bis tris) unless im doing working sets and in between each bicep movement you do a tri movement so they get burned out and tore down not like waiting to do bis then a tri movement it gives one muscle group(either one) too much time in between sets to rest imo - intensity intensity intensity

[charger69]

M Chest
T Back
W Shoulder
Th Legs
Fri Bi/tri

Hey- Cape stole my workout! LOL.
The only difference is I split the quads and hamstrings. My legs are my weak point.

[charger69]

I think my routine is gonna look something like this. I will have to build up to the cardio

M chest/back leg ext/calfs 30-45 min cardio
T 60-90 min cardio
W bi's/tri's squats/presses 30-45 min cardio
T 60-90 min cardio
F shoulders core leg curls 30-45 min cardio

Just be careful with so much cardio. It may affect leg development. Once I cut down my cardio, my legs started to grow.
Try HIIT. It’s quick and effective.

[NACH3]

Hey- Cape stole my workout! LOL.
The only difference is I split the quads and hamstrings. My legs are my weak point.

love splitting posterior chain and quad work on diff days as well really isolates in a much better way imho

[Clove1234]

Tons of good information on here for workouts. I do a push pull legs core rest and repeat routine. Split my push days, one heavy chest, the other heavy shoulders. Sometime both if I’m feeling crazy. Split my legs as well. Hamstring or quad heavy. Been doing a lot of hammies though lately cause I’m quad heavy.

[GearHeaded]

Gear, I like your idea of splitting weight training and cardio, won't be able to do it. I will be working out in the mornings, what do you think about taking in enough carbs to get me through the weight training and hopefully be depleted by the time I start cardio? If so how many carbs do you think would be a good starting point?

being your main goal is fat loss and your workout is in the morning, then I'd have no carbs at all. just protein for breakfast with moderate to low fat. THEN after your workout, when your body is at its most insulin sensitive state, you take in your carbs. those carbs will be used to restore liver and muscle glycogen and will not go towards body fat.

plus you'll burn more fat during your workout being in a low blood sugar state without the carbs. however your pumps and strength will go down. which may not be too bad a thing if you get painful pumps while running gear anyhow

[MuscleScience]

being your main goal is fat loss and your workout is in the morning, then I'd have no carbs at all. just protein for breakfast with moderate to low fat. THEN after your workout, when your body is at its most insulin sensitive state, you take in your carbs. those carbs will be used to restore liver and muscle glycogen and will not go towards body fat.

plus you'll burn more fat during your workout being in a low blood sugar state without the carbs. however your pumps and strength will go down. which may not be too bad a thing if you get painful pumps while running gear anyhow

Once I became Keto adapted, my pumps came back. It took 2-3 solid weeks but It’s like I had never cut off the sugar at all.

[GearHeaded]

Once I became Keto adapted, my pumps came back. It took 2-3 solid weeks but It’s like I had never cut off the sugar at all.

interesting, I never got that great of pumps while on Keto . but one thing I could do is go for hours and never seemed to get cardiovascularly tired or worn out (sure my muscles would get to failure, and probably quicker then when not on keto, but I could just rest 30 seconds and keep going and going).
I could spend 4 hours on the golf course, an hour bike ride, hit the weights for an hour, then have no problem doing cardio afterwards. constant supply of energy