Reply With QuoteCaptain, ever thought of doing push/legs/pull?
Also, rack pulls and deads on the same day, you are an animal!
Looking for input on my workout (push/pull split)
Results 1 to 7 of 7
-
05-27-2011, 01:10 PM #1Registered User
- Join Date
- Mar 2010
- Gender
- Location
- Toronto, Ontario, Canada
- Posts
- 558
- Rep Points
- 6546631
Looking for input on my workout (push/pull split)
With the exception of changing things around from time to time, for the past few years I've been stuck to predominantly training by means of upper body / lower body split, training each major muscle group twice weekly. I've found that to work fairly well for me. To execute these workouts I was in the gym four times a week but now since I'm a bit busier and also more active outside, I'm trying to come up with a program where I will be in the gym three times weekly. I'd like to try the push/pull split (which I've never tried) that so many of you like and I would still like to hit every muscle group twice weekly. I've come up with the following workout:
Saturday:
BB Bench press (flat) - 5 sets
Dips - 5 sets
Shoulder press - 4 sets
Squats - 5 sets
Monday:
Lat pulldowns (wide grip) - 5 sets
BB rows - 4 sets
Rack pulls - 4 sets
Deadlifts - 4 sets
Wednesday:
DB Bench press (incline) - 3 sets
DB Tricep extensions - 3 sets
Lat pulldowns (close grip) - 3 sets
Rack pulls - 3 sets
BB Bicep curls - 3 sets
My main goals over the next few months are to add thickness to my body particularly upper back and my diet will be geared for bulking. I will be sticking to 6-12 rep ranges (starting off with lighter weight for 12 reps and finishing off my last set with 6 reps or failure whichever comes first) I think I've covered where I stimulate each muscle group twice weekly by some form of movement/lift. Saturday and Sunday are strictly compound lift days and on wednesday I've threw in a bit of isolation. I would like to get some opinions from you guys, especially those familiar and experienced with the push/pull split. Each day looks pretty good but I'm a bit afraid of Saturday where I go all out on squats and then have to deal with chest, tris and shoulders. Any thoughts?To speak before you think is like wiping your ass before you shit!
-
05-27-2011, 01:21 PM #2Student of the Game BOARD REP
- Join Date
- Mar 2011
- Gender
- Location
- Home with my girls!
- Posts
- 4,654
- Rep Points
- 302071213
IronMagLabs 15% Off Coupon Code = Anabolic15
-
05-27-2011, 01:39 PM #3Registered User
- Join Date
- Mar 2010
- Gender
- Location
- Toronto, Ontario, Canada
- Posts
- 558
- Rep Points
- 6546631
push/pull/legs sounds like an excellent and well structured workout however that means I'll be hitting each major muscle group once a week and I'm shooting for twice weekly. If I hit every muscle group once a week I would have to double up on the sets for chest or back for example in one workout. I find that after 4-5 sets for chest for example I start to tax out very quick and the last 2-3 sets are near useless (just the way my body works), so that's why I like to break down the chest workout into twice weekly but less sets per workout where I can go all out and have productive sets.
Originally Posted by Anabolic5150
I figured rack-pulls and deads would be good in one workout. I like to hit my legs good so I figure on squat day they get a good pump and on deadlift and rack-pull day another great workout. I can't do shruggs (I find the exercise very un-natural due to previous injury) so I find rack-pulls to be an excellent trap builder and supplementary to leg development.To speak before you think is like wiping your ass before you shit!
-
05-27-2011, 01:46 PM #4Student of the Game BOARD REP
- Join Date
- Mar 2011
- Gender
- Location
- Home with my girls!
- Posts
- 4,654
- Rep Points
- 302071213
You could do this,
Mon-push
Tues-legs
Thurs-pull
Fri-push
Mon-legs
Tues-pull
Thurs-push
Fri-legs
You get the rotation. Volume could be less and each bodypart would be hit more often. Just an idea.
I think rack pulls and deads are going to burn you out very quickly if the intensity is where it should be. But only you can gauge that.
IronMagLabs 15% Off Coupon Code = Anabolic15
-
05-27-2011, 01:50 PM #5Registered User
- Join Date
- Mar 2010
- Gender
- Location
- Toronto, Ontario, Canada
- Posts
- 558
- Rep Points
- 6546631
Definately something to consider, thanks! Originally Posted by Anabolic5150
To speak before you think is like wiping your ass before you shit!
-
05-27-2011, 01:52 PM #6Student of the Game BOARD REP
- Join Date
- Mar 2011
- Gender
- Location
- Home with my girls!
- Posts
- 4,654
- Rep Points
- 302071213
You're welcome! Originally Posted by CaptainNapalm
IronMagLabs 15% Off Coupon Code = Anabolic15
-
05-28-2011, 10:26 AM #7Registered User
- Join Date
- Oct 2010
- Gender
- Location
- oswego, new york
- Posts
- 64
- Rep Points
- 576368
i like it, the only thing im going to say is on monday i would do ur exercises in the opposite order thatr u have them now so deads, rack pulls, bb rows, lat pull-dows, but thats just me
Similar Threads
-
push/pull split
By don_juan in forum TrainingReplies: 19Last Post: 07-16-2010, 03:10 PM -
woody's-push/pull/legs/upper-push/pull split
By kenwood in forum Online JournalsReplies: 7Last Post: 05-15-2006, 11:11 PM -
New Push/Pull/Legs Split
By Boost777 in forum TrainingReplies: 8Last Post: 02-06-2006, 05:56 PM -
Pull/Push/Leg Split
By shiznit2169 in forum TrainingReplies: 14Last Post: 04-26-2005, 07:52 PM -
Push/Pull split
By HoldDaMayo in forum TrainingReplies: 27Last Post: 01-11-2004, 01:36 PM
Posting Permissions
DISCLAIMER:
All health, fitness, diet, nutrition & supplement information presented on IronMagazineForums.com's pages is intended as an educational resource and is not intended as a substitute for proper medical advice. We do not condone the use of anabolic steroids (AAS), all information about AAS is for educational and entertainment purposes only. Consult your physician or health care professional before performing any of the exercises, or following any diet, nutrition or supplement advice described on this website. As well as any exercise technique or regimen, diet, supplement, etc., particularly if you are pregnant or nursing, or if you are elderly or have chronic or recurring medical conditions. Discontinue any exercise that causes you pain or severe discomfort and consult a medical expert. The statements made about products have not been evaluated by the Food and Drug Administration (U.S.). They are not intended to diagnose, treat, cure or prevent any condition or disease. Please consult with your own physician or health care practitioner regarding the suggestions and recommendations made at IronMagazineForums.com. Neither the author of the information, nor the producer, nor distributors of such information make any warranty of any kind in regard to the content of the information presented on this website. Except as specifically stated on this site, neither IronMagazineForums.com, nor any of its authors or other representatives will be liable for damages arising out of, or in connection with the use of this site. This is a comprehensive limitation of liability that applies to all damages of any kind, including (without limitation) compensatory, direct, indirect or consequential damages, loss of data, income or profit, loss of or damage to property and claims of third parties. Sponsors pay for advertising space, we have no affiliation with the companies that have banners displayed on our websites. Please be advised it is your responsibility to check the laws that govern your country, state, or province in regards to items offered by some companies you may read about on this site.