push/pull technique.. ???

Powerstroke32

New member
hey what is you guy's opinion on the push/pull routine? ex: chest/bi's then back/tri's then legs/shoulders. right now i am on a one muscle group a day routine but had wanted to switch it up.. give me some idea's and what you think about the push/pull and how i can arrange it
 
hey what is you guy's opinion on the push/pull routine? ex: chest/bi's then back/tri's then legs/shoulders. right now i am on a one muscle group a day routine but had wanted to switch it up.. give me some idea's and what you think about the push/pull and how i can arrange it

I love the Push/Pull... That is pretty much what I'm doing now. Check out my Log and you can see the progress I've made and the schemes that I have used to increase the productivity of my training.

The example you put up isn't Push/Pull though. Push/Pull would go something like this:

Monday: Push
Chest/Shoulders/Tris

Wednesday: Pull
Back/Biceps

Friday: Legs
Quads/Hamstrings/Calves

I'm glad you are looking for some training advice because at your age, you have a ton of room to improve and getting on something like this will sky rocket your gains.
 
I love the Push/Pull... That is pretty much what I'm doing now. Check out my Log and you can see the progress I've made and the schemes that I have used to increase the productivity of my training.

The example you put up isn't Push/Pull though. Push/Pull would go something like this:

Monday: Push
Chest/Shoulders/Tris

Wednesday: Pull
Back/Biceps

Friday: Legs
Quads/Hamstrings/Calves

I'm glad you are looking for some training advice because at your age, you have a ton of room to improve and getting on something like this will sky rocket your gains.

interesting.. i was told a bit different, to do chest/bi back/tri leg/shoulder because your push/pulling in one day. im sure every one has their thing. what would you recommend?? do you think the chest/bi would be a waste of time?? im just trying to see where i can fit this in
 
I thought this football players routine in my old gym was push/pull, it was. Start out with set of flat bench, wait a second and go to the rack for a set of BB rows. Repeat that for 5 sets. Then Latpulldowns with some DB Flyes alternating same way. Another day was deadlifts then a set of military press and keep alternating. You get the idea. I thought it looked silly but considering the linebacker is built like a german shit house I decided to try it for a couple weeks. It gave me an insaine pump. The only problem was recovery seemed pretty tough. Lots of stretching would have helped. Try that once Powerstroke watch how your whole body swells up doing so.
 
only reason i don't want to do chest/tri and back/bi is because i'm lifting so heavy at low reps i'm going to be comprising the exercise my tris and chest are getting because they will be weak from working out on same day. you need bis for back and you need tri's for chest. which is how i came up with chest/bi and back/tri then leg/shoulder. evens out the playing field. because my tris are getting worked on chest and my bi's are getting worked on back. so im getting a good train out of the whole or deal. im starting today. ill let you guys know how it goes.

thanks guys
 
I love the Push/Pull... That is pretty much what I'm doing now. Check out my Log and you can see the progress I've made and the schemes that I have used to increase the productivity of my training.

The example you put up isn't Push/Pull though. Push/Pull would go something like this:

Monday: Push
Chest/Shoulders/Tris

Wednesday: Pull
Back/Biceps

Friday: Legs
Quads/Hamstrings/Calves

I'm glad you are looking for some training advice because at your age, you have a ton of room to improve and getting on something like this will sky rocket your gains.

exacatamundo. i have used basically this split for years and it continues to deliver.
 
well what do you guys think about

mon- chest/bis

weds- back/tris

fri- legs/ shoulders

sat off

sun hard cardio only

repeat

I don't love it, I don't hate it.

Personally, I could never do any upper body part after legs because of how hard I hit legs. I have zero energy after I train legs and would just be spinning my wheels if I tried to do shoulders.

Why not give what I said a try??
 
I don't love it, I don't hate it.

Personally, I could never do any upper body part after legs because of how hard I hit legs. I have zero energy after I train legs and would just be spinning my wheels if I tried to do shoulders.

Why not give what I said a try??


i have experimented with back/bi and chest/tri

i usually am too tired to give it my all because either chest or tri gets too tired to do the exercises i need to hit them hard and i feel it compromises my growth. I like to hit chest and back hard. thats how i came up with back/tri and chest/bi.
 
I used to do that same routine Stroke a ways back. Heres the deal bro. It sounds like your looking for maximum growth out of your arms. I wish Pullinbig was on here. I dont even think he worked arms and check out his videos in the training section. Strong big SOB at an old age too. Your arms grow from your compounds, Bench, Deads, BB Rows are nice too. Arm work is over-rated. Also check it. Your gonna hit Chest, Bi's on monday. On Wed. your Bi's might still be a little burnt when your ready to Pull Deads. Personally I like and have noticed more growth threw more recovery time. You stated in your post your using heavier weight. The heavier the weight you start using the more recovery time you want. You should be hitting that bench so fucking hard that your triceps are swoll as hell when you leave. Try some dips too they help grow your Tri's nicely, and harden up the chest at the same time. Your biceps make up such a small portion of your arms. Not to discourage you man I mean shit give it a try if you feel it will work. Change up that Monday with Legs and Chest on tuesday or Wed. than Back friday. Once again more recovery on CNS which will = more strength= more muscle. I do sometimes hit Bi's before Legs but like Milk I cant do shit after Legs, lucky to make it to the car, lol.
 
I used to do that same routine Stroke a ways back. Heres the deal bro. It sounds like your looking for maximum growth out of your arms. I wish Pullinbig was on here. I dont even think he worked arms and check out his videos in the training section. Strong big SOB at an old age too. Your arms grow from your compounds, Bench, Deads, BB Rows are nice too. Arm work is over-rated. Also check it. Your gonna hit Chest, Bi's on monday. On Wed. your Bi's might still be a little burnt when your ready to Pull Deads. Personally I like and have noticed more growth threw more recovery time. You stated in your post your using heavier weight. The heavier the weight you start using the more recovery time you want. You should be hitting that bench so fucking hard that your triceps are swoll as hell when you leave. Try some dips too they help grow your Tri's nicely, and harden up the chest at the same time. Your biceps make up such a small portion of your arms. Not to discourage you man I mean shit give it a try if you feel it will work. Change up that Monday with Legs and Chest on tuesday or Wed. than Back friday. Once again more recovery on CNS which will = more strength= more muscle. I do sometimes hit Bi's before Legs but like Milk I cant do shit after Legs, lucky to make it to the car, lol.

yeah im pretty dead after legs 2 lol. illl se how it feels 2 day and let you guys know
 
ok guys... omfg... freaking amazing pump... def felt the shock. i did chest/bi super set with about 30 sec rest in between.. i think this will supersize me lol. I know for a fact i can't do chest/tri and back/bi i hit the cores to hard to get done what i need to get done it would compromise the exercise this works better for me. ive decided to do the following

mon- chest/bi

weds- back/tri

fri- legs/traps

sat- off

sun- 3 mile run (standard i do every sunday anyhow)
 
I used to do that same routine Stroke a ways back. Heres the deal bro. It sounds like your looking for maximum growth out of your arms. I wish Pullinbig was on here. I dont even think he worked arms and check out his videos in the training section. Strong big SOB at an old age too. Your arms grow from your compounds, Bench, Deads, BB Rows are nice too. Arm work is over-rated. Also check it. Your gonna hit Chest, Bi's on monday. On Wed. your Bi's might still be a little burnt when your ready to Pull Deads. Personally I like and have noticed more growth threw more recovery time. You stated in your post your using heavier weight. The heavier the weight you start using the more recovery time you want. You should be hitting that bench so fucking hard that your triceps are swoll as hell when you leave. Try some dips too they help grow your Tri's nicely, and harden up the chest at the same time. Your biceps make up such a small portion of your arms. Not to discourage you man I mean shit give it a try if you feel it will work. Change up that Monday with Legs and Chest on tuesday or Wed. than Back friday. Once again more recovery on CNS which will = more strength= more muscle. I do sometimes hit Bi's before Legs but like Milk I cant do shit after Legs, lucky to make it to the car, lol.

church.
 
i do the same routine...only for bench one week ill do dumbells and the other ill work with the bar... incline, decline, and flat and smith machine...i also do sets of 10-8-6 and 4 excercises per body part
 
Your arms grow from your compounds, Bench, Deads, BB Rows are nice too. Arm work is over-rated.

One of my good friends has a genetically gifted upper body and strong legs, but they don't grow very well.

He's 6'2" 245-250lbs w/ ~9% bf can Deadlift over 600lbs, Squat 550lbs, and Bench 450lbs. He doesn't even train arms directly because he believes that if he does, they will get out of proportion with his body and cause him to potentially over train.

Be smart Stroke and limit exercises that directly target the arms to a couple sets after hitting a major muscle group (ie. 4 sets of biceps after hitting back)
 
Milk I like your routine but can you give us more info? how many things do you do for chest how many for for shoulder and how many for tris? what exercise how many reps....? also since i'm runnin a cycle coud i do something like

Monday: Push
Chest/Shoulders/Tris

Tuesday: Pull
Back/Biceps

Wed: Legs
Quads/Hamstrings/Calves


Thursday -OFF

Fri-Chest/Shoulders/Tris

Sat-Back/Biceps

Sunday-Quads/Hamstrings/Calves

Monday-Off

So it's 3 days on 1 day off... I'm on a cycle I'm running a lot of stuff and I would be recovering because of it!
 
Milk I like your routine but can you give us more info? how many things do you do for chest how many for for shoulder and how many for tris? what exercise how many reps....? also since i'm runnin a cycle coud i do something like

Monday: Push
Chest/Shoulders/Tris

Tuesday: Pull
Back/Biceps

Wed: Legs
Quads/Hamstrings/Calves


Thursday -OFF

Fri-Chest/Shoulders/Tris

Sat-Back/Biceps

Sunday-Quads/Hamstrings/Calves

Monday-Off

So it's 3 days on 1 day off... I'm on a cycle I'm running a lot of stuff and I would be recovering because of it!


i prefer the one on one off on this routine.. your body doesn't grow in the gym. it grows resting and sleeping. consider that with your heavy 3 day on training. regardless of gear
 
The example you put up isn't Push/Pull though. Push/Pull would go something like this:

Monday: Push
Chest/Shoulders/Tris

Wednesday: Pull
Back/Biceps

Friday: Legs
Quads/Hamstrings/Calves

I'm glad you are looking for some training advice because at your age, you have a ton of room to improve and getting on something like this will sky rocket your gains.

This is my training split also. It avoids overlap of training muscle groups that are still recovering.

By the time I finish chest and shoulders, my tri's are done.

By the time I finish back, my bis are done.

Sometimes I will do a set of tricep pressdowns or curls, but usually any isolation work would just be overtraining.
 
I don't love it, I don't hate it.

Personally, I could never do any upper body part after legs because of how hard I hit legs. I have zero energy after I train legs and would just be spinning my wheels if I tried to do shoulders.

Why not give what I said a try??

I'dd have to agree...I feel like puking half way through legs and by the end I feel like i'm gonna faint
 
Milky and Dlove are coming with the gospel here!

At your age, i would go squat/deadlift-bench-assintance split and concentrate on getting bulk and max strentgh.
 
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