Thread: What do you think of this push/pull workout?!

How long have you been training? That's a lot of volume. Are you using gear?

No im not using gear. But i have been training for about 5 years (with some time off from shoulder dislocation).
The weight lifting part takes about 1 hour and the whole thing takes no more than 1 hour and 25 min (including warming up, stretching, abs).
If you still think its too much, what do you think i should do less or not do it at all?

^ well, that depends on you. your body is the best indicator of overtraining. theres no template that applies to everyone.

I'd drop it all to 3 sets and less reps, starting at 10 maybe and 3rd set be 6 max, even 4 is fine. And see how you feel.

Originally Posted by Ravager

I'd drop it all to 3 sets and less reps, starting at 10 maybe and 3rd set be 6 max, even 4 is fine. And see how you feel.

Actually thats what i do on most exercises. I start with 12 reps and than as i up the weight i go lower reps maybe 5 or 6 for the last one.
As for overtraining i really dont feel like im am.

In general though is it ok, because i have created it myself from reading (mostly in here)?

Ps: Thnx for the input, hopefully some of the other guys chip in as well.

Originally Posted by thegeneral25

Push day
5 min warm up in a tradmill or something similar.
5/10 Squats
4/10 lunges or one leg lunges (While resting Arnold Dumbbell Press, with very light weight 4/10)
Barbell Benchpress 4/10 (While resting 5/20 one legged calf raise)
Barbell Incline Bench Press 4/10
Triceps Pushdown - 4/10

10 min abs

Off day

Pull day
5 min warm up in a tradmill or something similar.
5/10 deadlifts
3 or 4 sets of ten for each part of the shoulder front/lateral/bent over dumbbell raise
Wide-Grip Pullups 4/10
Wide-Grip Lat Pulldown 4/10
One arm dumbbell rows 4/10
Dumbbell Alternate Bicep Curl 4/10

Off day
Off day


Push day
5 min warm up in a tradmill or something similar.
5/10 Squats
4/10 leg press (While resting Arnold Dumbbell Press, with very light weight 4/10)
Barbell Benchpress 4/10 (While resting 5/20 one legged calf raise)
Barbell Incline Bench Press 4/10
Triceps Pushdown - 4/10

10 min abs
.

I changed a few things in it. It didn't look too bad I'n not a high volume fan but that doesn't mean high volume won't work.

^^^ Thank you i will lower the volume for a while and see how it goes.

Throw in some high reps 20-25 just to shock the body. Its always a good idea to work all three muscle types. Type 1(slow twich), type 2a and type 2b(fast twitch). The Fast twitch are the 20 and up reps. It will build up more mitochondria, the powerhouse of the muscle. The body will acclimate to its environment very easily. We adapt well. It's constantly trying to be in a state of homeostasis and physiologically regulate its self.

I'm doing a workout almost exactly like this and this split is what works best for me. Just enough work and just enough recovery.

For these:
Barbell Incline Bench Press 4/10
Machine Incline Bench Press 4/10
I would just pick one, and when you stop gaining, switch to the other one. Same for pull ups and wide pulldowns.

For every 10 minutes of ab work do 20 minutes of lower back work.

Originally Posted by TJTJ

Throw in some high reps 20-25 just to shock the body. Its always a good idea to work all three muscle types. Type 1(slow twich), type 2a and type 2b(fast twitch). The Fast twitch are the 20 and up reps. It will build up more mitochondria, the powerhouse of the muscle. The body will acclimate to its environment very easily. We adapt well. It's constantly trying to be in a state of homeostasis and physiologically regulate its self.

I was just thinking about this last night when i was at the gym.

I was thinking that on the third workout no matter what it is push/pull, i do only one set for each exercise with maybe 50% of the weight for as many sets as i can do... (Probably in the 20-25 rep range). It would be a shorter workout but a nice change...

What do you guys think?!

Originally Posted by gtbmed

For every 10 minutes of ab work do 20 minutes of lower back work.

I respect your opinion, but what do you mean by lower back exercises.

Isolation or compound, and also where should i fit them?

Originally Posted by Hubauer

I'm doing a workout almost exactly like this and this split is what works best for me. Just enough work and just enough recovery.

For these:
Barbell Incline Bench Press 4/10
Machine Incline Bench Press 4/10
I would just pick one, and when you stop gaining, switch to the other one. Same for pull ups and wide pulldowns.

I lowered the sets for each exercise to 3 sets, because i want to do 2 incline exercises to develop the upper chest e little bit more.

Ive never used the true push/pull but have done variations of the upper/lower. One of my favorites is the PHAT (power hypertrophy adaptive training) Went like this

Mon-Upper Power
Tues- Lower Power
Wed-Off
Thurs-Chest/Back Hyper
Fri-SHoulders Arms Hyper
Sat-Legs Hyper
Sun off

On the power days u bring volume down and focus on the 4-6 rep range, then on the hyper days u do your typical BB training, 8-15 range.