Push - Pull

[Badatta2d]

Does anyone have an example of a push-pull type workout? And how you'd work exercises in throughout the week. Thanks

Attitude is Everything!!!

[archive_Bjaarki]

I have a push/pull for arms, basically alternating three sets of biceps lifts with three sets of triceps lifts, 5-6 lifts per muscle group (spare me the lectures on overtraining, this works for me), for a total of 30-35 sets.

I switch the order around, and switch the particular lifts, but an arm routine might look something like this:

Preacher curl - 3 sets
Go immediately to Weighted Bar Dips - 3 sets
Reverse Curl - 3 sets
Cable Pushdown - 3 sets
Hammer Curl - 3 sets
Skull Crusher - 3 sets
Spider Curl - 3 sets
Weighted Bench Dips - 3 sets
Low Pulley Rope Curl - 3 sets
Tricep Extension Machine - 3 sets

I do these routines on Sunday, and will probably do this one tomorrow. I get great results this way. I've experimented with push/pulls for chest/upper back, and for quads/hams, but don't have something I would talk about yet.

Bjaarki

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My friend, push/pull is the idea behind working opposing muscle groups (superset). You can construct training sessions to target the entire body in this way. Are you interested in upper extremity or lower extremeity, or both?

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[archive_Mr. Nobody]

I like it for smaller muscle groups with isolation exercises only. When I tried this with compounds, i got very short winded.
Again, its great for arm pumps IMHO.

Disclaimer:
Mr. Nobody is presenting fictitious opinions and does in no way, shape or form encourage, use nor condone the use of any illegal substances or the use of legal substances in an illegal manner.
The information discussed is strictly for entertainment purposes only and shall not take the place of qualified medical advise.

[Badatta2d]

From my understanding, the push pull type work-out is where you do all pushing movements on one day and then the pull movements another day.
I have seen articles in the past but I can't recall all the specifics.
I am just trying to do something different. I seem to be stuck in a rut of doing the same things week in and week out. I change up exercises, but I really don't change intensity. I always seem to be doing weights I can handle for 6-10 reps. I seem to feel like I am cheating if I go for high reps. Usually I start the first set with 10 reps and add weight till I fail at about 6-8 in my final set. I have started doing a lot of super-setting and tri-setting for variety, it's added a level of fun back into the work-out. But I don't know if that is a long term solution. I fear it can lead to overtraing quite easily.
I work-out at lunch so I have a good 45 minutes work-out period 5 days a week. Currently I work basically 1 or 2 body parts a day. My split, currently is this:
Monday-Chest
Tuesday- Back & Bis
Wednesday- abs
Thursday-Tris & shoulders
Friday- Back- Traps

I know where are legs? well actually my legs are well ahead of my upper body in developement so I haven't trained them all summer.

Any suggestions to mix things up are appreciated.

Attitude is Everything!!!

[Mister B.]

But to mix things up, I tried 21s last night for biceps. Man, it was brutal and took me past a plateau...

For a couple of your biceps exercises -- or all of them if you're feeling like taking some punishment:

One set:
- perform 7 reps of the first HALF of the exercise. So for standing E-Z bar curls, from extended position to half way up or parallel to the floor.
- perform 7 reps of the second HALF of the exercise. So start at about parallel to the floor and curl to the top and back down to half way again.
- perform 7 reps of full curls.

No resting between these sets. OUCH!!

Mrs. B and I did four sets of these, then did the same with 4 sets of one-arm hammers (man these were really tough and pulled on my sore shoulder spot). Incredible pump!!

Then we finished up with the usual rest of our routine. Our weights for the rest of the workout dropped to about a quarter of what we're normally capable of... seriously... It was great... so, so sore... /infopop/emoticons/icon_smile.gif

B

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GETTIN' HARD!!

[Badatta2d]

Thanks Mister B I have been doing 21's for a couple years now. I throw them in about every 3-4th bi work-out. I also substitute strip sets in my bi work outs or a combination of both.

They are both great for pumping 'em up!

Attitude is Everything!!!