mike456

In a push-pull-legs, what movements do you think should be in the routine, do not post specific exercises, here is an example if you dont get what I am saying:
Push-
Upper Horizontal Push
Upper Vertical Push
etc.

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mike456

this is what I think
Push
upper horizontal push
upper horizontal push
upper vertical push
upper vertical push
elbow extension

Pull
Upper Horizontal Pull
Upper Horizontal Pull
Upper Vertical Pull
Upper Vertical Pull
Elbow Flexion

Lower
Quad Dominant
Hip Dominant
Quad Dominant
Knee Flexion

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BrutalRage

What muscle groups would you use in pull? Also what muscle would be used in a push?

Brutality

mike456

push- Chest, anterior delts, triceps
pull- Back, lateral/posterior delts, biceps, traps

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TheCurse

i do pullups, bent rows, and one arm dumbell rows for pull,

for push lately ive been doing flat barbell, incline dumbell, dumbell military. then a few sets of flys and lateral delts.

its not really all that tricky. its more important that you train with intensity rather than doing a bunch of different exercises.

Thread killer.

MyK

this thread changed my life!

AKIRA

I smell a change over.

Going from push pull to upper/lower/upper?

6' 209lbs (8/16)
Bench 360 (11/29)
Weighted Pullups 80lbs 3x3 (3/19)
Squat 370
Deadlift after herniation 385lbs 3x3 (3/17)
NASM certified 2/06
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kcoleman

"Lower
Quad Dominant
Hip Dominant
Quad Dominant
Knee Flexion"

So you have 2 compound quad dominant movements, 1 compound hip dominant movement and 1 isolation movement for the hamstrings.

either

Quad dominant X 2
Hip dominant X 2

or Quad dominant
Hip dominant
knee extension
knee flexion

viet_jon

i dont get your posts someimtes

I love dog meat.

LexusGS

what do you not understand?

mike456

Basically every quad-dominant move has knee extension, and most ham-dominant movements do not have knee flexion, so I think instead of having a second ham-dominant move that hits the hamstrings the same way(such as romanian deadlifts and hypers), it would be better to hit them with a ham-dominant that contains knee flexion

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mike456

also what makes you think a quad-dominant movement has to be a compound, and a knee flexion movement has to be a isolation?
just for exmaple here is a movement that contains knee flexion but is not isolation- http://www.exrx.net/WeightExercises/...ngLegCurl.html
and here is a quad-dominant that is isolation- http://www.exrx.net/WeightExercises/...Extension.html

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mike456

Basically a leg workout in my opinion should look like this:
Squats
Lunges
RDL
Step-ups/Glute-Ham raises

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kcoleman

I presumed you meant compound when calling it quad dominant as opposed to a knee extension movement. Good point about having one knee flexion movement though, since the hamstrings have two purposes; knee flexion and hip extension. Good to train both I guess.

Bakerboy

Mike, I think you should be a trainer when you grow up. I'm not kidding. You could be the next P-funk or CP. Fame, fortune, women, respect!

mike456

Bakerboy- That is what I want to be when I get older, but it is going to be hard to find people that want to hire a fat guy (with man boobs ) as a personal trainer

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CowPimp

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lol .... u have just started your diet and training routine .... if you stick to it .. u won't be fat or weak any more after 1year...... and you'll mostly have a great physique 1 year later...