number of exercises

[premo]

the push pull or full body work outs interest me iv been doing the (train one muscle at a time split for years now and want to try something new - but just want to make sure im not undertraing by only do ione exercise for each body part ? it looks like you only do one chest exercise per week

 

[KelJu]

yeah, I've been creeping your journal. you are rediculous! I have a week off next week, so maybe I will sit down and write an actual routine and start a journal. no AS or PH here....

The numbers are good, because I am a fat ogre right now, but my strength will take a nose dive once I start to cut calories again.

 

[premo]

is this kind of split training method better suited to someone looking to bulk or gain strength, cut??

 

[Gazhole]

is this kind of split training method better suited to someone looking to bulk or gain strength, cut??

Bulking or cutting will mostly be determined by your diet rather than your training. And strength training will be largely dependent on other variables rather than the split. Periodization is the biggest factor in strength gains.

So really the answer is - all three. Working in terms of push/pull/upper/lower/vertical/horizontal rather than bodyparts is far easier to keep the program balanced and avoid injuries/overtraining.

 

[premo]

ok so i just got back from the gym i did push - this is what i did
shoulder press 1 warm up set 3 heavy
bench 1 warm up 3 heavy
skull crushers into close grip with same weight 1 warm up 3 heavier
incline db bench 3 heavy

did i miss anything important

 

[premo]

another question in regards to isolation movements for biceps and triceps - does the same principle apply for shoulders

 

[Gazhole]

The same principle applies to everything.

 

[premo]

does this workout look ok or did i miss anything that should have been here - i was pretty beat up with this

in your opinion is it better to follow this with upper body pull or lower body

 

[Gazhole]

Workout looks fine. Just keep that pattern for the other workouts.

I usually alternate upper and lower workouts on this sort of split. Try lower pulling next, then upper pull, then lower push.

Can either do this sort of thing 2, 3, or 4 times a week with good results. You can also make a pretty cool program by cycling frequency over twelve weeks using the four workouts (Upper Push, Lower Pull, Upper Pull, Lower Push = A, B, C, D):


Week 1 - A/B (Mon/Thu)
Week 2 - C/D/A (Mon/Wed/Fri)
Week 3 - B/C/D/A (Mon/Tue/Thu/Fri)

Week 4 - B/C (Mon/Thu)
Week 5 - D/A/B (Mon/Wed/Fri)
Week 6 - C/D/A/B (Mon/Tue/Thu/Fri)

Week 7 - C/D (Mon/Thu)
Week 8 - A/B/C (Mon/Wed/Fri)
Week 9 - D/A/B/C (Mon/Tue/Thu/Fri)

Week 10 - D/A (Mon/Thu)
Week 11 - B/C/D (Mon/Wed/Fri)
Week 12 - A/B/C/D (Mon/Tue/Thu/Fri)


Four microcycles in one program, on the first week of each microcycle use the extra recovery time to push your weights up as much as you can and make some PRs (3 sets of 3-5). In the second week increase the volume a bit (4 sets of 8 or 5 sets of 5). In the third week drop the intensity and volume and let the frequency provide the overload (3 sets of 12 or lighter).

 

[premo]

cant think of too many exercises for lower pull ? might go with a push pull push pull split

 

[Gazhole]

Im sure you can think of four.

Deadlifts
Sumo deadlifts
Romanian deadlifts
Single leg romanian deadlifts
Good mornings
Zercher good mornings
Glute ham raises
Rack pulls
High pulls
Power cleans
Hyper extensions
Reverse hyperextensions
One legged hyperextensions
Cable pullthroughs
Kettlebell swings
Dumbell swings
Leg curls

 

[premo]

i am not familir with all of these - how man y of these work quads?

 

[Gazhole]

i am not familir with all of these - how man y of these work quads?

None of them. Lower Pushing involves the quads, not Lower Pulling.

 

[premo]

sorry !! yes so basicall pulling is hamstrings pushing is quads? do you think 2/3 compund exercises for each may be enough? im thinking 2/3 exercises for lower with calves abs and bit of cardio ?

iv had a bad knee and shoulder injurys thats why im asking so many wquestions as im trying to design a program where im not placing to much pressure on either whilst lifting pretty heavy

 

[Phineas]

i am not familir with all of these - how man y of these work quads?

If you've never heard of deadlifts you need to do some research -- basic research.

 

[premo]

i am familiar with deadlifts squats basic ones that is
iv not heard of some of the exercises for example
Sumo deadlifts
Romanian deadlifts
Single leg romanian deadlifts
Good mornings
Zercher good mornings
Rack pulls
High pulls
Hyper extensions
Reverse hyperextensions
One legged hyperextensions
Cable pullthroughs
Kettlebell swings
Dumbell swings

a few years a go i played soccer/football and never done weights for legs as there were pretty beefy - then had to retire due to a knee injury so pretty much always just done upper body and basic legs machines untill know

so iv never done squats or deadlifts or hang cleans beofre

 

[premo]

i am going to start using squats deadlifts etc in my new routine but will just hae to start pretty light

 

[gtbmed]

ExRx (Exercise Prescription) on the Net

 

[premo]

just did lower pull in the gym

deadlifts kicked my ass

leg extensions

lower back extensions

abs
yesterday i did upper push but just realised i only did one exercise for shouders (press) should have i done more

 

[Gazhole]

I have integrated a lot of the info/questions that have been discussed in this thread into an article i was writing about my ideas regarding a bodybuilding/mass gain program. Hopefully this should clear up any confusion:

getlifting.info » The GetBodybuilding Training System

 

[premo]

great article and yes it has answered alot of questions - it feels wiered not doing any bicep exercises and not many for shoulders or triceps either but im gonna give it a go

 

[shanemcdonald]

arms

As long as you're changing up the rep scheme from time to time, and varying the exercises you use, u should continue to see gains without the need for more volume.

 

[unclem]

hey i hear ya on the overuse knee problems but i could go way over 500lbs in squat but now iam limited to 225 for 5-10 and i might go to 315 if i can get 20 reps at 225. but so far it still hurts and i use the wraps and strapping them, the ones that click your once wrapped. dont try to impress anybody but you. just dont bounce at the down part and go more than parallele to the floor. who cares if its even 135 thats what i had to start at when i started doing squats again. but when it comes to leg presses i can do the stack plus the bar loaded and my legs are only 29 3/4 inch cold, quads. just focus on you fuck wat people think. good luck brother.

 

[premo]

thanks - luckily from my sports days iv always had muscular legs and nevr had to work on them untill now - to be honest im not gonna go mad on them just want to incorporate some mass building exercises for them and the whole body

i dont care how much weight i lift as long as it works - its funny though iv been doing this compound only push pull routine for 4 days and already when im in the gym i feel myself looking around and some guys doing 3 or 4 different kind of lat raises or flies etc and in my head im thinking ha fluff!!!!