push/pull or bodyparts training

**darren m** · 04-05-2008, 11:01 AM

i,ve always trained bodyparts ie , back day , chest day , leg day etc .
but just lately and on here theres a lot of talk about push / pull workouts.

whats the low down on these , how does the system work better than the old body part type routine .

thanks again ..

**P-funk** · 04-05-2008, 01:00 PM

if you always did one thing (body parts) then why not change it up and see what happens.

**BigDyl** · 04-05-2008, 01:41 PM

Try lower volume, with more bodyparts, and higher frequency of training days.

**Built** · 04-05-2008, 03:22 PM

Think "movement patterns" - not bodyparts.

Horizontal push, horizontal pull, vertical push, vertical pull, posterior chain, quad dominant...

I'll give you a for-instance:
Got Built? » Baby Got Back

also published here: Wanna Be Big Bodybuilding: Articles by MariAnne Anderson

**Gazhole** · 04-05-2008, 04:57 PM

Its generally more efficient than bodypart splits because the split is less prone to doubling up on movement types, it allows for more compounds to be used, allows for more rest days, and everything gets trained at a higher frequency.

Everything works, nothing works forever.

**AKIRA** · 04-05-2008, 07:25 PM

Originally Posted by Gazhole

Its generally more efficient than bodypart splits because the split is less prone to doubling up on movement types, it allows for more compounds to be used, allows for more rest days, and everything gets trained at a higher frequency.

Everything works, nothing works forever.

Heyyy! Thats P's adage! Which..is prolly from someone else.

Wait, moderator? When did you get promoted?

**Gazhole** · 04-06-2008, 04:27 AM

Originally Posted by AKIRA

Heyyy! Thats P's adage! Which..is prolly from someone else.

Wait, moderator? When did you get promoted?

Think it was Louie Simmons? Either way its good advice!

And yup, lol, i was promoted a few weeks ago i think

**darren m** · 04-06-2008, 10:44 AM

Originally Posted by Built

Think "movement patterns" - not bodyparts.

Horizontal push, horizontal pull, vertical push, vertical pull, posterior chain, quad dominant...

I'll give you a for-instance:
Got Built? ? Baby Got Back

also published here: Wanna Be Big Bodybuilding: Articles by MariAnne Anderson

thanks for the link , interesting but looks complicated , suppose after a few workouts you would get used to it .

i,m currently training 4 / 5 days per week .
1.legs and biceps . -- monday
2.chest . -- tuesday
3.back. -- thursday
4.shoulders , traps and triceps -- friday
5. if i feel like it / got time at the weekend start again -- saturday.

i go heavy as poss on my last set every time ie to failure.
also do some cardio after every session
it only works out at whole body once a week unless i overlap with the saturday session .

is this too much or too little ???? what do you think .

**Built** · 04-06-2008, 10:58 AM

Okay, for the split I posted, here's the Cole's Notes version.

Day 1:
5x5 Pendlay, T-bar or pick another heavy rowing movement of your choice
3x8 One arm dumbbell or other rowing movement
5x5 flat or incline bb bench
3x8 flat or incline db bench
abs, standing calves - 3x8 of each

Day 2:
5x5 squats
3x8 front squats
3x8 split squats or good mornings
biceps if desired, one or two movements, 3x8

Day 3:
5x5 weighted chins
3x8 pulldowns of some sort (shoulder width or narrower)
5x5 millies
3x8 Arnies
abs, seated calves - 3x8 of each

Day 4:
5x5 deadlifts
3x8 RDLs or GMs or GHRs
3x12 walking lunges
tris if desired, one or two movements, 3x8

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