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  1. #1
    Wannabebig Member
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    push pull routine?

    im not happy with my strenth or my build right now. i usually train one bodypart per day per week. i usually do about 3-4 exercises per bodypart and about 12 sets total. but im thinking about doing a routine something like this basically to get my bench up and put on muscle.
    sun
    db benchpress 5sets
    bb military press 5sets
    dips w/weight 5sets

    tues
    squats 5sets
    stiff deads 3sets
    chins 5sets
    bent rows 5sets
    hammer curls 5sets

    thurs
    bb bench press 5sets
    db military 5sets
    dips w/weight 5sets

    tell me what you guys think.

  2. #2
    Senior Member khari's Avatar
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    Do Tuesday a second time as well, and it looks alright. You might want to work a power clean or deadlift in place of either the chins or rows, but it's up to you.

  3. #3
    Vegetarian Oldie innermusic's Avatar
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    Quote Originally Posted by tonelo61
    i usually train one bodypart per day per week.
    You need to increase the frequency if you want to grow.
    I didn't read the rules

  4. #4
    Senior Member
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    Quote Originally Posted by innermusic
    You need to increase the frequency if you want to grow.
    That is partially true. For a beginner, it doesn't matter what you do. You need to EAT to grow! Once you start becoming more advanced, you need to train more often.

    Don't be afraid of overtraining. Overtraining is *somewhat* overrated. If you avoid training to absolute failure, and avoid training the same body parts on consecutive days, you should be fine.

    You can train the same body part two days in a row, but only if that manner of training is low-medium intensity.

    A good intermediate workout that I designed:

    Monday: Push
    Barbell flat Bench Press 4x 4-6 reps (1st set warm-up)
    Weighted Dips 3 x 6-8 reps (1st set bodyweight)
    Alternating DB Lunge + military press 4 x 4-6 reps (1st set warm-up)
    DB skull crushers 3 x 6-8 reps

    Wednesday: Pull
    Deadlifts 5x5 reps (1st set warmup)
    Weighted Chinups 4x 6-8 reps (1st set bodyweight)
    Barbell Rows 4 x 4-6 reps (1st set warm-up)
    Upright rows 2 x 6-8 reps

    Friday: Legs
    Barbell Back Squats 5x5 (1st set warm-up)
    Glute Ham raises 3 x Max reps (use hands if too difficult)
    Farmers Walk 2 sets x max distance
    Swiss ball leg curls 2 x 15 reps
    Barbell Calf raise + rock 3 x 8-12 reps

    Saturday: Core
    Dumbbell Snatch + Side Press 3 x 4-6 reps each side
    Weighted crunches on ball 3 x 6-8 reps
    Rotation on ball 2 x max reps

    Please note that I am not a bodybuilder, and I train for functionality. I designed this routine for a friend of mine. This phase of training was coming right after a hypertrophy (8-12 reps) phase, which is why most of the rep ranges are in the power (6-8) and also absolute strength ranges. (1-5) Granted, you will still gain a lot of mass if you eat right and train hard (not meaning failure), regardless of the rep schemes.

    Also, some exercises are absent which I wanted to incorporate (Romanian deadlifts), but since he was already doing those movements in his prior phase, I wanted to change the exercises to avoid adaption.

    Note that some exercises train the same muscle groups as other workouts, but not at maximum intensity. This is intentional, so in a sense you are stimulating most of your muscle groups throughout the week.

    My current split is as follows:

    Monday: Push
    Tuesday: Pull
    Wednesday: rest
    Thursday: Push
    Friday: Pull

    Both workouts incorporate leg exercises (one workout quads, one hamstrings), but not at maximum intensity. The only problem I have had from this split was that if I became overzealous and decided to max out, or train to failure all the time, I did burnout and my strength did not inrease in the following workout.

  5. #5
    eek... it's lil' Fixation! fixationdarknes's Avatar
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    Do another Tuesday one. And you need to Deadlift. It is possible the coolest lift ever...not to mention the great gains it can give you.
    Lifting Journal
    Age: 20, Height: 5'7", Weight: 165, Deadlift: 405, 9.5" Squat: 230 x 10, Bench: 195 (3x5)

    Quote Originally Posted by fatrb38
    I try to visualize that my girlfriend is under the weight and I have to push the weight up to save her. Of course it doesn't work and I just laugh as I think about the weight slowly crushing her bones. Then I remember it's me under the weight and give 200% effort to push it back up.

  6. #6
    Senior Member CiteCollegiale's Avatar
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    I think you'd be better off with push/pull/legs

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