Pushes and Pulls

[BabyBeast05]

Who here trains doing all pushing muscles one day and all pulling muscles on one day? I've been doing a push/pull/legs rotation on a mon/wed/fri/sun split and was wondering how many others are using this type of training. I've set it up some what like a DC protocol in that I've picked 3 exercises per bodypart to log and try to progress on as much as possible. For those of you that do the push/pull/leg split how much volume are you guys using? Heres an example of my push day, what I did yesterday:

Incline BB bench RPset
Incline DB flys straight set w/ drop set
STRETCH
Smith military press RPset
Side laterals straight set
STRETCH
CGBP RPset
V-bar cable pushdowns straight set
STRETCH

 

[TRYN2]

I do very similar, so I'm interested in others. I think Shelby does something similar as well...

 

[BabyBeast05]

Yea me and Shelby have talked about training a little. Maybe he'll chime in here

 

[jm425]

I've done something very similar to what you posted but with one more exercise for each muscle group. When I have used that program, it was more about periodization for me.

 

[BabyBeast05]

I'm pretty much sticking to two exeercises per muscle group with some exceptions. Back typically gets three since its a much bigger group of muscles. I'm more focused on progression right now so I'm afraid that too many exercises will not let me progress as much since each body part is getting hit every 5 days with rest pause sets to failure or beyond. Anyone else have thoughts on this subject?

 

[Myosin10]

I tried it but I think I did too many exercises so like you said keep the exercises down and you should be fine. Of course you know that changing your routine/exercises/reps aka shocking the body is the key to muscle growth. Right now I am doing an opposite superset workout. If I do Bench Press I super set it with rows, if I do curls I superset with pushdowns. So far I love that. Sorry if this is off topic.

 

[Dave_19]

Who here trains doing all pushing muscles one day and all pulling muscles on one day? I've been doing a push/pull/legs rotation on a mon/wed/fri/sun split and was wondering how many others are using this type of training. I've set it up some what like a DC protocol in that I've picked 3 exercises per bodypart to log and try to progress on as much as possible. For those of you that do the push/pull/leg split how much volume are you guys using? Heres an example of my push day, what I did yesterday:

Incline BB bench RPset
Incline DB flys straight set w/ drop set
STRETCH
Smith military press RPset
Side laterals straight set
STRETCH
CGBP RPset
V-bar cable pushdowns straight set
STRETCH

consistently never, to switch it up yes. I use this all the time on people its good to get blood rushed in one area once in awhile. The same applies towards doing tris/bis one day. Its a great way to switch it up from your standard split.

 

[BabyBeast05]

I've always been a fan of Dorian HIT style training and this is pretty much still what I'm doing here. I think I will continue to do this until I can no longer progress in strength then probably switch it up a bit but continue to train HIT style

 

[hawkmoon]

I stick to push/pull as much as possible these days because it prevents me form overworking my joints.

 

[BabyBeast05]

I know the DC three day split is broken into push/pull/leg days and thats really kind of what I'm going for here. I see many benefits to grouping like this. The only downside I see is shoulders and chest being together you don't want to overdo it on the presses. I like it so far although I normally like more than just two exercises for shoulders and chest but I've done as little as one exercise a for each in the pass and still made improvements