Pull/Push/Leg Split [Forum Archive]

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Pull/Push/Leg Split

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Posted by: shiznit2169

Those of you that do the push/pull/leg split, are there any sites that have good routines or would you mind posting your own?

For about 2 months i have been doing

chest/back
legs/abs
shoulders/bi/tri

I'm taking this week off to rest and want to try a different routine. I am also starting a cut so would the push/pull/leg split be effective or should i try GoPro's P/RR/S routine?

-Rich

Posted by: P-funk

push/pull/legs is great. i love it.

Posted by: WilliamB

Hey P-funk what do you do on your push days please?

Posted by: P-funk

Quote:

Originally Posted by WilliamB

Hey P-funk what do you do on your push days please?

depends....right now I am doing one day of all horziontal movements (push and pull) and then the next of vertical. so you can check my journal for that.

if it is just push....it may look like this:

push press
close grip bench press or dips

push ups or one arm DB overheads (maybe some front raises) any assitance work really after those two main lifts.

I like it better doing vertical and hornizontal break ups. I like to train my whole upper body. it may look like this

horizontal day:
bench
bent rows
low incline DB
reverse peck deck
BB curl

vertical:
overhead press (or push press)
RG chin up
wg pull down
upright row or clean pull
tricep pressdown or some dips

Posted by: shiznit2169

p-funk, what do you mean by vertical and horizontal? Are you talking about the range of motion when performing the exercises?

Posted by: P-funk

Quote:

Originally Posted by shiznit2169

p-funk, what do you mean by vertical and horizontal? Are you talking about the range of motion when performing the exercises?

the movement. the plane of motion!!

bench press= horizontal. it is a transverse (or horizontal) press.

overhead press= vertical. it is a press in the frontal plane.

Posted by: shiznit2169

ahh i see

Posted by: primus_122

so Parliment of Funk do you do chest 2 days in a row but one verticle and one horizontal or do you do once a week?

Posted by: P-funk

Quote:

Originally Posted by primus_122

so Parliment of Funk do you do chest 2 days in a row but one verticle and one horizontal or do you do once a week?

how does on do chest in a vertical fashion??

i don't do chest...i don't do shoulders....i don't do back....i don't train body parts. i train movements. if i want to improve my overhead press then that is the movement that I am training and it is a vertical mavement. on horizontal day i may do some incline presses to work on my anteroir strength and lots of rear delt work to help build some stablitity around the shoulder girdle. if i want to work on my bench press i do it (which is a horizontal press) on vertical day i may do some DB overhead work or dips as my main press and anterior work like front raises and hammer curls for added stability as well as working the lats which help me press out of the hole.

i do push pull because I train movements. I don't think about body parts anymore.

Posted by: primus_122

thats sooo cool, i wish i came to the point where i didnt care about body parts and started lifting weights like mad

Posted by: P-funk

Quote:

Originally Posted by primus_122

thats sooo cool, i wish i came to the point where i didnt care about body parts and started lifting weights like mad

why care about Bodyparts? just train movements and lifts and your body will grow as a whole. I actually find that when i train body parts (which is pretty much never) I grow less and make less progress in terms of strength then when i train total body or a program that is focused on specific lifts. I grow better to ass all the assiting muscles blow up. I do very little direct arm work yet they keep growing.

Posted by: shiznit2169

p-funk do you have a journal i can look it .. if not could you please post your routine? I'd like to give this routine a try and it works well for you and maybe it will for me.

Another question though, what is push press? I may know what it is but probably another term for it?

EDIT: Sorry i didn't see your routine you already posted at the top .. nevermind

Posted by: P-funk

Quote:

Originally Posted by shiznit2169

p-funk do you have a journal i can look it .. if not could you please post your routine? I'd like to give this routine a try and it works well for you and maybe it will for me.

Another question though, what is push press? I may know what it is but probably another term for it?

yes i have a journal. yuo can read my program there.

push press is an assistance lift for the olympic lifts. basically you stand with the bar across your anteroir delts holding it in a good rack position, like you just performed an olympic clean. From there you dip your hips and then forcefull extend your knee, hips and ankle wich will thrust the bar up off your chest. it will go as high as it can go from the force generated by your hips and which point your shoulders will do the rest to lock the weight out over head. kind of like doing an overhead press but cheating with your lower body to get the weight moving and up overhead.

Posted by: shiznit2169

Quote:

push press is an assistance lift for the olympic lifts. basically you stand with the bar across your anteroir delts holding it in a good rack position, like you just performed an olympic clean. From there you dip your hips and then forcefull extend your knee, hips and ankle wich will thrust the bar up off your chest. it will go as high as it can go from the force generated by your hips and which point your shoulders will do the rest to lock the weight out over head. kind of like doing an overhead press but cheating with your lower body to get the weight moving and up overhead.

Oh i see what you mean now. I've seen olympic lifters do that on tv a couple times. I dont think it would be necessary for me because i dont train to compete but since you do all i got to say thanks for the info and good luck.

Posted by: P-funk

Quote:

Originally Posted by shiznit2169

on tv ususllay they are doing a Jerk. the Jerk you have to dips in the hip. the first is to get the bar moving off the chest and the second is when you forefully shrug yourself underneath the bar, actually dropping under it, and making a catch. this is because the weight they are using is to heavy to lock out.

Whether you compete or not the push press is a great explosive power lift IMO for anyone just looking to work on building strength. Plus, you can use more weight than you regular overhead press as all you are doing at the shoulder is locking out.

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Pull/Push/Leg Split

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