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Thread: Push/Pull split

  1. #1
    Registered User dive4life's Avatar
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    Push/Pull split

    I'm about to start another split and I'm thinking about the benefits of a push/pull routine.
    I never had a workout like that before.Like....chest/triceps/shoulders & back/biceps/forearms.
    In fact many years ago, my split was....back+triceps & chest+biceps. Because I had the idea that chest+triceps/back+biceps was "too much" for the bics & trics.

    Does anyone has experience with those kind of split(push/pull) and could give me an advice please?

    Thanx
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    I'll Mod Til I'm Dead ironwill2008's Avatar
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    This one is all lined-out for you:


    *Tom Mutaffis 3-Way Split http://forum.bodybuilding.com/showth...hp?t=120309781
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    Registered User skarotum's Avatar
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    Push pull legs has always been my favotire split. And I can do each routine again every 5 days which for me has been the perfect amount of rest.
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    Kicking sarcopenia's azz ljimd's Avatar
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    I've been on push/pull 3 or 4 days a week for three years now. I love it. I do legs on push day. 3 days normally
    (M-W-F, push,pull,push following week pull,push,pull), or 4 days (M-push, Tu-pull, Th-push, Fri - pull) if I'm trying to drop some fat or training for a comp.
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    personally i've done a push (chest, quads, triceps) / pull (back, hamstrings, biceps) type of split all this year so far, and I almost feel like everything I did before this was a waste of time. Definitely have gotten much better results than ever before.
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    Originally Posted by dive4life View Post
    I'm about to start another split and I'm thinking about the benefits of a push/pull routine.
    I never had a workout like that before.Like....chest/triceps/shoulders & back/biceps/forearms.
    In fact many years ago, my split was....back+triceps & chest+biceps. Because I had the idea that chest+triceps/back+biceps was "too much" for the bics & trics.

    Does anyone has experience with those kind of split(push/pull) and could give me an advice please?

    Thanx
    That's primarily way I train. When its time to train the biceps on the pull day and the triceps on the push day I only need to do two exercises.
    The push/pull works for me because adding size to my arms has never been an issue.
    Last edited by JerryB; 08-24-2011 at 07:14 PM.
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  7. #7
    Registered User dive4life's Avatar
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    Maybe I will try for 12weeks like.....Pull / Legs / Push and see the results.
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    Originally Posted by dive4life View Post
    Maybe I will try for 12weeks like.....Pull / Legs / Push and see the results.
    I'm doing this after 12 weeks of the UHT program (google). After my first push day I am feeling a ridiculous pump! Hopefully get some more size on and up to 170 lbs before I start my cut!
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  9. #9
    Registered User dive4life's Avatar
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    Actually is this routine good to increase muscles?
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    This is the routine I've followed for the last year...luv the results!!!
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  11. #11
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    a push pull split is very flexible. Within the framework of a push pull you can hit each body part either 1, 1.5, or 2x per week. You can workout either 2,3,4 days per week

    Under push/pull I include legs on pull day (obviously)

    examples

    M-pull
    Thur-push


    M-push
    W-pull
    Fri-push
    M-pull
    W-push
    F-pull etc

    or the one I usually do...

    M-push
    Tu-pull
    Thu-push
    Fri-pull


    And one of the best parts of this setup is that you have tons of flexibility in what you do on each day.

    Here is what I am doing

    M-chest/delts/triceps
    Tu-legs
    Thu-chest/delts/triceps
    Fri-back/more hams

    really I am focusing on powerlifting so to make my split clearer, here is what I am doing

    M-bench plus accesories
    Tu-squats "
    Th-bench "
    Fri-deads "


    So I am hitting chest/delt/tri 2x per week and legs and back 1x per week with hams getting hit on both pull days


    I choose to do the push muscles 2x per week but also within a push pull one can split up the push muscles....for instance:

    M-chest
    Tu-legs
    Thu-delts/tri
    Fri-back/bi


    Like I said, a very flexible setup since there is not much bleedover from day to day
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    Originally Posted by ironwill2008 View Post
    This one is all lined-out for you:


    *Tom Mutaffis 3-Way Split http://forum.bodybuilding.com/showth...hp?t=120309781
    Thanks Ironwill! I may give this one a whirl whenever I switch up.
    OP, Right now, I'm on my 7th week of a Push/Pull/Legs (Jim Stoppani, I got the routine off this site) and I LOVE it. I had done chest/tri; back/bi like you in the past, but this Push/Pull seems to be working really well for me, anyway.
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    I do a push/pull/leg split for the last 8 weeks. Love the results. I'm doing a 2 day on, 1 day off (cardio) thing right now with one day a rest a week (total of 4 days weights, 2 days cardio, 1 day rest). My split was loosley based on this work out plan called Kris Gethen 12 week massive muscle program: http://www.bodybuilding.com/guides/m...building/intro

    Basically this:
    PUSH:
    Warmup: Pushups: 2 sets of 15 reps
    Incline Barbell Press: 3 sets of 8-12 reps
    Cable Crossover: 3 sets of 8-12 reps
    Seated Dumbbell Press: 3 sets of 8-12 reps
    Rear Delt Flyes: 3 sets of 8-12 reps
    Tricep Dip: 3 sets of 8-12 reps
    Cable Rope Overhead Extension: 3 sets of 8-12 reps

    PULLS:
    Warmup: Floor Bridge: 2 sets of 15 reps
    Deadlift: 3 sets of 8-12 reps
    Wide-Grip Pulldown: 3 sets of 8-12 reps
    Straight-Arm Pulldown: 3 sets of 8-12 reps
    Seated Cable Rows: 3 sets of 8-12 reps
    Reverse Grip Bent-Over Rows: 3 sets of 8-12 reps
    Dumbbell Alternate Bicep Curl: 3 sets of 8-12 reps
    Preacher Curl: 3 sets of 8-12 reps

    LEGS:
    Warmup: Freehand Jump Squat: 2 sets of 15 reps
    Dumbbell Squat: 3 sets of 8-12 reps
    Leg Press: 3 sets of 8-12 reps
    Leg Extension: 3 sets of 8-12 reps
    Romanian Deadlift: 3 sets of 8-12 reps
    Seated Leg Curl: 3 sets of 8-12 reps
    Standing Calf Raise: 3 sets of 12-15 reps
    Seated Calf Raise: 3 sets of 12-15 reps
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    Originally Posted by skarotum View Post
    Push pull legs has always been my favotire split. And I can do each routine again every 5 days which for me has been the perfect amount of rest.
    Yes! Don't forget the legs.
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    But to be more effective with mass gaining how many sets/reps should I do? 3 sets 'till fail?
    Another question is....if I'm going to do push...like.....chest//shoulders/trics.....When I get to the triceps they will be already tired, so I should avoid to do too many sets, right?
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    Originally Posted by dive4life View Post
    But to be more effective with mass gaining how many sets/reps should I do? 3 sets 'till fail?
    Another question is....if I'm going to do push...like.....chest//shoulders/trics.....When I get to the triceps they will be already tired, so I should avoid to do too many sets, right?
    There are those with more experience so I'm sure they'll chime in, but what has worked well for me when thinking about hypertrophy is lifting 80 to 90% of the 1RM (repetition maximum) around 8-12 reps, three sets on most exercises. (vs strength training being more in the 2-6 reps.) This should include stretching before and after, along with a good diet and rest. I include a warm-up set as well.

    On my push days my triceps are not tired but warmed up by the time I get to that exercise. I also make notes in my journal which exercise I do in which sequence (first, second, ...); I will switch that up from time to time.

    These are good reads about 'going to failure' http://www.bodybuilding.com/fun/sisco2.htm
    http://en.wikipedia.org/wiki/Training_to_failure
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    I like the 4 day split. gets my workouts done in about 45 mins.

    Mon - Legs
    Tues - Push (pre-exhaust w/ pushups)
    Wed - off/cardio - abs
    Thurs - Pull (hit pushups again because they're fun)
    Fri - Shoulders,Biceps & Abs
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    I'll Mod Til I'm Dead ironwill2008's Avatar
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    Originally Posted by dive4life View Post
    But to be more effective with mass gaining how many sets/reps should I do? 3 sets 'till fail?
    There's no set answer to this question; everyone will respond a bit differently to different workloads/set/rep schemes, etc.

    As a very general rule, large body parts (quads, hams, back, chest) can benefit from 3-4 sets of 3-4 exercises each. Everything else will see decent progress with 2-3 sets of 2-3 exercises.

    As far as "failure" is concerned, there is no consensus on even how to define the term. My recommendation is that when your form begins to fail, end the set. Don't continue to struggle in an effort to squeeze out additional sloppy reps; they're of no benefit, and can leave you open to an injury.


    Another question is....if I'm going to do push...like.....chest//shoulders/trics.....When I get to the triceps they will be already tired, so I should avoid to do too many sets, right?
    As I posted above, 2-3 sets of a couple of exercises should be sufficient. Triceps at that point will have already been pretty thoroughly worked, and it's the overall workload on a muscle that promotes growth/strength increase.
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  19. #19
    Registered User Legbuh's Avatar
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    I just started a push pull workout about 3 weeks ago (was doing FBWO for a while). Monday is push and I'm still sore in my chest and tris and shoulders for 4 days afterwards. I wish I could feel as much on my pull day. But my biceps and back don't get as sore. I'm gonna try to hammer them a little more.

    Along with cardio 4-5 days a week (30 mins of incline intervals on the treadmill) my push/pull is like this:

    Mon - 3 compound exercises 2x8-10... one for chest, one for shoulders, one for tris. Then 3 more isolating exercises 2x8-10. I'll finish off with a couple sets of dips if I still have the energy.

    Wed or Thurs - Same as above, but focus on back, bis and traps.

    Friday abs/legs (if I'm not to sore still from my intervals). My lower back won't let me lift (squats/deads) heavy which stinks... but I like to try to get some of these in.
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  20. #20
    Registered User tnthudson's Avatar
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    Originally Posted by dive4life View Post
    But to be more effective with mass gaining how many sets/reps should I do? 3 sets 'till fail?
    Another question is....if I'm going to do push...like.....chest//shoulders/trics.....When I get to the triceps they will be already tired, so I should avoid to do too many sets, right?
    You can find stickies on the forums and also search for "3 day splits", "exercise programs" or whatever right here on bb.com, but here is the 3-day split that I'm doing; Stoppani explains why the rep schemes are listed like they are and explains the program pretty well:
    http://www.bodybuilding.com/fun/begi...s-phase-3.html
    You may even want to follow the link on that page to the beginning phase of his entire program, it explains the benefits of upper/lower splits, 3-day splits, 4-day, etc.
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  21. #21
    Registered User KeithTheSnake's Avatar
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    Tonight, I started an every-other-day push/pull split with concentration on compound lifts. I was so excited about the effect of this training regimen many years ago, that I can hardly believe it slipped from my memory. I'm glad to be back on.

    I'm coming off a three-day-per-week full body program. I'm gently increasing volume to take advantage of the extra recovery time. The full-body training can become tedious with too much volume, as there comes a point where the session gets too long.

    I think this is the perfect time to return to this split, as I'm healthy with none of those nagging minor injuries that can hamper lifting.

    In my enthusiasm for the new training program, I had to come to the forum to read the input of others about this split. It's gratifying to see that others have experienced success with this time-tested routine. This is one in which I have great confidence.
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