push / pull

[fortheu22]

Im gonna try the push / pull lifting method and was just wondering what the advantages where of the push / pull? Any suggestions would be very appreciated

 

[SouthernCharm]

push pull as in

day 1 chest shoulders tris?
day 2 back biceps traps?

i use push/pull in my 3 day split and works wonders....

 

[fraseram]

yeah LOVE it I do that too push pull legs for three day split

 

[PushAndPull]

Push&pull routine's are generally far more balanced and put much more emphasis on compound exercises than bodypart routines.

 

[PushAndPull]

push pull as in

day 1 chest shoulders tris?
day 2 back biceps traps?

i use push/pull in my 3 day split and works wonders....

This is a bodypart routine. It's organized by bodyparts, not movements.

Typical three day push&pull split would look like
day 1 Vertical push&pull
day 3 Horizontal push&pull
day 5 Lower push&pull

Personally, I perfer the 4 day split.
Here are some very good reads in the stickies.
http://www.ironmagazineforums.com/training/60738-training-101-a.html
http://www.ironmagazineforums.com/training/58699-guide-designing-routine.html
http://www.ironmagazineforums.com/training/53332-designing-split-routine.html
http://www.ironmagazineforums.com/training/53106-designing-full-body-routine.html

 

[Phineas]

Push/pull training, when balanced, will train every muscle in the body several times over, and in more natural movement patterns.

Also, with compound lifts you train not just the muscles but the tendons and ligaments -- even bones. Lifts like squats, deadlifts, military press (that's standing -- not seated), cleans, etc, develop bone density. The more you do major, full-body lifts like this the better your body can handle heavy lifting.

Most compound lifts also require significant back and core strength/coordination. Even in exercises like bent-over rows your spinal erectors and other core muscles (even your legs) play a huge role in supporting yourself in that leaned position. You're never really training one specific muscle, or even several; you're training everything, with emphasis on an area.

Isolations don't count in push/pull. Isolation becomes "accessory" training, used to augment your performance or muscle development where deemed necessary.

 

[SouthernCharm]

well let me be more specific. day 1 for me i do incline bench, dips, military press, etc.. Would this not be a push day?

or for example pull.. i do deads, barbell rows, pull ups, etc..

really i meant to put those body parts in there because it's my understanding that certain movements will EMPHASIZE on different things, but are all part of one motion ... does that make sense or do i just sound like an idiot lol

 

[PushAndPull]

well let me be more specific. day 1 for me i do incline bench, dips, military press, etc.. Would this not be a push day?

or for example pull.. i do deads, barbell rows, pull ups, etc..

Yes, technically these are push and pull movements, but they lack any sort of organization. Suppose all I do is alternate bench one day and deadlifts the next. You could call this a push and pull routine, but it would severly lack balance. You want to try and balance all of your pressing and pulling movements. So saying it's my push day really doesn't mean anything. What kind(s) of pushing movements are you doing? Is it your vertical, horizontal, lower, or a combination?

really i meant to put those body parts in there because it's my understanding that certain movements will EMPHASIZE on different things, but are all part of one motion ... does that make sense or do i just sound like an idiot lol

You don't sound like an idiot, but it does sound like a body parts point of view. In other words you're still focusing on the muscles and not the movements. If you cover all your movements then all your muscles will get hit equally and there is no need to concern yourself with what muscles are being emphasized in any given movement.

 

[elite2010]

push:
bench press
military press
dips

pull:
deadlifts
dumbbell rows
chin ups

legs:
squat
s.l.d (dumbbells)
abs

 

[Phineas]

push:
bench press
military press
dips

pull:
deadlifts
dumbbell rows
chin ups

legs:
squat
s.l.d (dumbbells)
abs

Deadlifts are a leg exercise, by the way. Why would you classify stiff-legged deads and legs and conventional deads as (back work) upper pulling? I never understand the logic in that. Everyone does it.

Better:

Lower Push/Upper Pull:

Back Squats
DB Bench Rows
BB Split Squats
Pullups

Lower Pull/Upper Push:

Deadlifts
Incline DB Chest Press
Power Cleans
BB Miliary Press

Pros:

(1.) Less pressing work -- easier on RC.

(2.) Balanced upper and lower training.

(3.) Legs aren't slaughtered in one session -- steady stimulation throughout the week with your two most important lifts -- squats and deads.

(4.) Some bilateral work, some unilateral work, lots of core heavy work, and one dynamic (explosive) lift.

(5.) Removing deadlifts from rows and pullups makes it so you don't have all your grip-heavy training in one session. Squats and presses take little to no grip strength, whereas pullups, rows, and especially deadlifts demand a lot from your grip strength and endurance. Splitting them up keeps the quality higher on those lifts, as opposed to starting strong on deads and decreasing grip strength to the third exercise of pullups or rows.

(6.) Also, deads are hard on the posterior chain, which rows and pullups also are. Seperating them keeps the session to just the right amount of stimulation without too much fatigue or DOMS.