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  1. #1
    Registered User Siyork's Avatar
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    is my push pull split ok for muslce gain? (not overtraining?)

    hey guys

    I'm a beginner, currently doing a push pull split to gain muscle ,

    my current setup is: first week: Monday push Wednesday pull Friday push
    second week : Monday pull Wednesday push Friday pull

    I want to start doing it as: Monday push, Tuesday pull, Wednesday rest, then repeat, is this too much or ok for muscle gain?
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  2. #2
    Registered User TheViking1992's Avatar
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    If you're only gonna be training 3 days a week, do a fullbody routine. Push/pull routines, in general, aren't that great... and it's only made worse by reducing your training frequency.
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  3. #3
    WOATbrah of peace :) sooby's Avatar
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    so where's your push pull split

    and most importantly

    I think you may have forgotten legs. But no worries, many of us tend to forget they exist even though it's half the body.
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    Registered User Shaunzx14's Avatar
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    WTF? No legs? Wow. I can only imagine how crappy you exercise selection is going to be. You should just pick a well developed novice routine before you hurt yourself
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    Subscribe to my YouTube! getbigordie18's Avatar
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    Novice Program

    Originally Posted by Siyork View Post
    hey guys

    I'm a beginner, currently doing a push pull split to gain muscle ,

    my current setup is: first week: Monday push Wednesday pull Friday push
    second week : Monday pull Wednesday push Friday pull

    I want to start doing it as: Monday push, Tuesday pull, Wednesday rest, then repeat, is this too much or ok for muscle gain?
    What is the actual routine also full body 3x a week is better make sure you are squatting and deadlifting for overall development. I recommended ice 5x5 to a friend who added over 100 pounds to his squat 5 rep max in 5-6 months doing that program.It is a great beginner routine.
    https://www.youtube.com/watch?v=94fe6xvYbVY
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  6. #6
    Registered User Siyork's Avatar
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    I play badminton so legs are used enough,

    pull:
    pull ups 3x8
    bicep curls 3x8
    hammers 3x8
    shoulder raises 3x8

    push
    bench press incline 3x8
    bench press flat 3x8
    triceps pull downs 3x8
    dips 3x8

    I'm a beginner btw

    I started strength 5x5 but I ended up injuring my shoulder, also I don't want strength I want as much size as quickly as possible
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  7. #7
    Registered User Ghawk21's Avatar
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    Originally Posted by Siyork View Post
    I play badminton so legs are used enough,

    pull:
    pull ups 3x8
    bicep curls 3x8
    hammers 3x8
    shoulder raises 3x8

    push
    bench press incline 3x8
    bench press flat 3x8
    triceps pull downs 3x8
    dips 3x8

    I'm a beginner btw

    I started strength 5x5 but I ended up injuring my shoulder, also I don't want strength I want as much size as quickly as possible
    I guarantee you badminton is not training your legs. Go back to a full body program and learn to do the lifts properly to avoid injury. If you want to gain size you need to eat more.
    Bench: 365
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  8. #8
    Registered User zGwild's Avatar
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    Originally Posted by Siyork View Post
    I play badminton so legs are used enough,
    This is new to me. What kind of badminton are you playing?

    My advice to you is to check the stickies and pick one of those programs that looks interesting to you. Don`t neglect legs
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  9. #9
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    Chest/Tri, Back/Bi, Shoulders, Legs/Abs, rest, repeat. Rest day can go anywhere you want in the order.
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  10. #10
    Registered User WitYoChestBoa's Avatar
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    "I play badminton so legs are used enough" m8... fukin lol
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  11. #11
    WOATbrah of peace :) sooby's Avatar
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    Originally Posted by Siyork View Post
    I play badminton so legs are used enough,

    pull:
    pull ups 3x8
    bicep curls 3x8
    hammers 3x8
    shoulder raises 3x8

    push
    bench press incline 3x8
    bench press flat 3x8
    triceps pull downs 3x8
    dips 3x8

    I'm a beginner btw

    I started strength 5x5 but I ended up injuring my shoulder, also I don't want strength I want as much size as quickly as possible
    do you play badminton with ankle weights and a weighted vest? badminton is nowhere near enough. And you aren't going to gain much size unless the weight you are pushing increases.
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  12. #12
    Registered User Mt.Hoodlum's Avatar
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    Originally Posted by Shaunzx14 View Post
    WTF? No legs? Wow. I can only imagine how crappy you exercise selection is going to be. You should just pick a well developed novice routine before you hurt yourself
    Legs are fully incorporated into a proper push/pull routine FYI. Push/pull/legs is a different routine.

    OP, here is my push/pull I have ran for quite some time 4 days a week, push/pull/rest/push/pull/rest/rest:

    Heavy Push

    Back Squat 3x5
    Flat Bench 3x5
    OH Press 3x5
    Seat Calf Raise 3x8
    Tri Push Downs 3x8
    Cable Crunch 3x8 (super set with push downs)

    Light Pull

    Rom Dead 3x8
    Pull Ups 3x8
    Leg Curl 3x8
    1 Arm DB Row 3x8
    DB Curl 3x8
    Face Pull 3x8 (super set with curls)

    Light Push

    Front Squat 3x8
    Incline DB Press 3x8
    Hack Squat 3x8
    Seat DB Press 3x8
    Stnd Calf Raise 3x8
    Dips 3x8 (super set with calf raise)

    Heavy Pull

    BB Rows 3x5
    Dead 3x5
    Lat Pull Down 3x5
    BB Curl 3x8
    Cable Crunch 3x8
    Face Pull 3x8 (super set with curls and cable crunch)
    Last edited by Mt.Hoodlum; 05-25-2017 at 08:00 PM.
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  13. #13
    Registered User 1185Bco's Avatar
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    He must play badminton with a loaded barbell balanced on his back.
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    Originally Posted by WitYoChestBoa View Post
    "I play badminton so legs are used enough" m8... fukin lol
    Badminton players are ****ing jacked bro
    This post is Natypes approved.
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