Anyone do Push/Pull (no legs) ?

[ramimotemem]

not srs.

Push with quads and calves
Pull with hamstrings and glutes

Workout from home so most likely superset with upper exercises

Thoughts?

Push
Pull
Rest
Push
Pull
Rest
Rest

[MuscleXtreme]

I haven’t tried that version, but it seems like it would be a pretty long workout. Anything over 1hr 15, and I want to get out.

If you can manage the duration, then I don’t see why it wouldn’t work.

From my years of lifting, consistency is really the thing that matters the most.

[proudmanlet]

Nonsense916

[Ibl1s]

Leg press and some leg extensions or single-leg chit on push day

RDLs and leg curls on pull day

call me a pussy all you want but I don't care so much about legs to do a dedicated workout for them

[IronFeta]

I do Push/Pull/Legs/P/P/L/R

[ramimotemem]

I haven’t tried that version, but it seems like it would be a pretty long workout. Anything over 1hr 15, and I want to get out.

If you can manage the duration, then I don’t see why it wouldn’t work.

From my years of lifting, consistency is really the thing that matters the most.

I agree, over an hour even is too long for me. All my workouts right now are done within an hour, including an ab circuit.

I only go heavy-ish (6-8) on my first exercise of each work out, so I should be able to superset everything and make it under that timeframe. I'm probably going to try it.

Nonsense916

Yikes!

Leg press and some leg extensions or single-leg chit on push day

RDLs and leg curls on pull day

call me a pussy all you want but I don't care so much about legs to do a dedicated workout for them

This is where I'm at. Gyms are closed so I only do goblet squats, barbell lunges/split squat, step ups/leg extensions for quads and RDL + leg curls for hamstrings.

I do Push/Pull/Legs/P/P/L/R

I did that too for most of the year, but with things opening back up I'll be back to my main activities and will have to cut down the leg workout volume. I might even have to cut down the upper volume and switch back to either U/L or full body 3x a week.

[DynamicDot]

I do push/pull/legs and then push again. The reason why is because I like to split shoulders/triceps/chest into 2 days instead.

[Pumpinmirin]

I do push/(pull+legs).

Reaching that point where pant and short sizing is ****ing me up. So trying to maintain/slightly atrophy.

[sooby]

I just do full body 4x a week

[ramimotemem]

I do push/pull/legs and then push again. The reason why is because I like to split shoulders/triceps/chest into 2 days instead.

I see, that's an unusual split, but I can see the appeal.

I do push/(pull+legs).

Reaching that point where pant and short sizing is ****ing me up. So trying to maintain/slightly atrophy.

Nice, doesn't your pull workout get too long?

I just do full body 4x a week

What kind of volume you do per workout?

[janglingjack]

I prefer upper/lower. I just never enjoyed the PPL work outs.

[Pumpinmirin]

Nice, doesn't your pull workout get too long?

I thought the same for the longest time. I'm now firmly in the minimum effective dose, diminishing returns crew. I'm just trying to be goddamn sexy and athletic rather than full on BB. Workout with a partner so rest times are short... How ever long they take to finish the set.

ABA BAB ABA set up.

Rep range is 4-12 depending on exercise. 3 - 4 sets per. In and out in about 45-60 mins.

Incline DB Bench reverse pyramid
OHP reverse pyramid
Triceps
Side Delts
Core

Pull ups reverse pyramid.
Bulgarian Split Squats
Deadlift variation
Rear Delts
Biceps.

If I feel like something is lagging behind I introduce an additional exercise for that body part for a couple of months.

Run the couch to 5k program on off days.

[DynamicDot]

I see, that's an unusual split, but I can see the appeal.
?

I usually workout 3-4 times a week, so that's why. If I could, I would workout 5-6 times a week and then do push/pull/legs twice in the week with rest in the middle.

The reason is because I want one push day to be triceps/shoulders the other can be chest or chest/triceps and shoulders, etc. I don't like working out shoulders and chest on the same day personally. It's hard to do shoulder press and bench press on the same day lol.

[sooby]

I see, that's an unusual split, but I can see the appeal.



Nice, doesn't your pull workout get too long?



What kind of volume you do per workout?

Would usually be a 60 min workout, gyms here have a time limit

Each of days pretty much looks like this

- either Squat/Bench/Dead/OHP for 3 sets
- two variants of the above exercises for 2 sets each
- Myo-reps for one major muscle group (Chest/Quad/Hams/Shoulders for 35-45 reps)
- Upper Back/Lat movement (usually 50-70 reps, time myself for 6 minutes)
- Either biceps/triceps for 2 sets to failure

If I had the opportunity I would increase the sets of each of the exercises by 1 and the number of reps for back, but this has been pretty good for when I was at the gym.

[ramimotemem]

I prefer upper/lower. I just never enjoyed the PPL work outs.

I did too, lockdowns gave me more time to focus on lifting though and I actually started enjoying the high volume upper body workouts.

I thought the same for the longest time. I'm now firmly in the minimum effective dose, diminishing returns crew. I'm just trying to be goddamn sexy and athletic rather than full on BB. Workout with a partner so rest times are short... How ever long they take to finish the set.

ABA BAB ABA set up.

Rep range is 4-12 depending on exercise. 3 - 4 sets per. In and out in about 45-60 mins.

Incline DB Bench reverse pyramid
OHP reverse pyramid
Triceps
Side Delts
Core

Pull ups reverse pyramid.
Bulgarian Split Squats
Deadlift variation
Rear Delts
Biceps.

If I feel like something is lagging behind I introduce an additional exercise for that body part for a couple of months.

Run the couch to 5k program on off days.

I didn't consider running them in the same fashion as fullbody workouts. Interesting, I run similar workouts.

Push is
Weighted push ups (A) / Handstand pushups (B)
weighted inc pushups (A) / Weighted pushups (B) Was thinking of supersetting legs here and with dips, calves with the isolation
Ring dips
SS: Lateral raises & Overhead tri extension
ab work

Pull:
Weighted pull ups alternating grips between A and B Was thiking of adding RDL after pull ups and supersetting the rest of hams/glutes with the other exercises
Weighted inverted rows
Light barbell rows
SS: Rear delt raises and face pulls
Bicep curl
ab work

I usually workout 3-4 times a week, so that's why. If I could, I would workout 5-6 times a week and then do push/pull/legs twice in the week with rest in the middle.

The reason is because I want one push day to be triceps/shoulders the other can be chest or chest/triceps and shoulders, etc. I don't like working out shoulders and chest on the same day personally. It's hard to do shoulder press and bench press on the same day lol.

Ahhh that makes sense. Yeah I agree with OHP and bench, that's why I alternate my main lift on push workouts. Aren't you doing more pushing than pulling though? Wouldn't it be better to do U/L ?

Would usually be a 60 min workout, gyms here have a time limit

Each of days pretty much looks like this

- either Squat/Bench/Dead/OHP for 3 sets
- two variants of the above exercises for 2 sets each
- Myo-reps for one major muscle group (Chest/Quad/Hams/Shoulders for 35-45 reps)
- Upper Back/Lat movement (usually 50-70 reps, time myself for 6 minutes)
- Either biceps/triceps for 2 sets to failure

If I had the opportunity I would increase the sets of each of the exercises by 1 and the number of reps for back, but this has been pretty good for when I was at the gym.

Nice! That sounds like advanced lifting already, I had no idea what myo-reps were until I googled it just now. Thanks!



Will rep everyone later

[frutistafreeze]

My Push/Pull/Legs workout already creep over 60 mins by themselves so I couldn't imagine adding legs to P/PL

[Brynden]

Switching from upper body to lower body feels weird to me.

If I get my shoulders-elbows-wrists all warmed up I concentrate on the upper body... switching to legs and having to warm up the knees is a total bummer

[DynamicDot]

Ahhh that makes sense. Yeah I agree with OHP and bench, that's why I alternate my main lift on push workouts. Aren't you doing more pushing than pulling though? Wouldn't it be better to do U/L ?

I suppose when I do push day I focus more on muscles like chest, shoulders, triceps rather than just doing any push exercises.

I have alternated and haven't been doing PPL recently. Been mixing it up. This weekend, I did arms, leg and back, and then shoulders/chest lol. But my shoulder exercises I felt were weak since I skipped on OHP although did the other shoulder exercises.

Some exercises for each body part is like a straight up requirement for me. Like it doesn't feel right when I do chest without benching (incline or flat), shoulders without overhead press, legs without squat/leg press, etc. Feels like I am missing the main course.

My Push/Pull/Legs workout already creep over 60 mins by themselves so I couldn't imagine adding legs to P/PL

If I am having a limited workout week, I put legs in pull day by doing deadlifts. I feel like deadlifts can be either back or legs, so it would be good to put it there.

[snowergrower]

I sometimes do Pull and Legs on the same day so I only work out 4 times a week if I'm short on time.

[George2100]

Just did that for a few weeks. I did 5 sets for each bodypart per session. Trying upper/lower&arms now. Don’t really like lifting more than 4 days per week

[Samraiwise]

Have been doing this antagonistic supersets for over 40 years.

Currently my routine is something like this.

(x2/week)

Bench Press 110 lbs (50kg) x 6 121 lbs (55kg) x 6 132 lbs (60kg) x 6 143 lbs (65kg) x 6 154 lbs (70kg) x 6 176 lbs (80kg) x 6 190 lbs (86kg) x 6 201 lbs (91kg) x 5 212 lbs (96kg) x 1 216 lbs (98kg) x 1 220 lbs (100kg) x 1 225 lbs (102kg) x 1 227 lbs (103kg) x 1 216 lbs (98kg) x 3 187 lbs (85kg) x 7 Total Reps 62

Weighted Chin up BW (0kg) x 10 11 lbs (5kg) x 10 22 lbs (10kg) x 5 33 lbs (15kg) x 5 44 lbs (20kg) x 5 55 lbs (25kg) x 5 66 lbs (30kg) x 5 77 lbs (35kg) x 5 88 lbs (40kg) x 5 99 lbs (45kg) x 3 99 lbs (45kg) x 3 88 lbs (40kg) x 5 77 lbs (35kg) x 8 66 lbs (30kg) x 10 44 lbs (20kg) x 16 Total Reps 100

I rotate Heavy/Light/Volume days because my current recovery capacity isn't as good as before age 55.

Never do isolation exercises, especially now with a chronic condition at every joint.

The hardest part is slow CNS recovery.

[rockr101]

did this routine 4 times a week

was maad exhausting

[jamalfudge]

I just do full body 4x a week

Pretty much this. I've tried upper/lower (compound) splits, push/pull etc but full body always feels more natural.

[ChangeOfStyle]

Train your legs and stop being a dorrito

[MatthewChav]

not srs.

Push with quads and calves
Pull with hamstrings and glutes

Workout from home so most likely superset with upper exercises

Thoughts?

Push
Pull
Rest
Push
Pull
Rest
Rest

Of course yeah - this is the way. Nailed on Bro