Push-Pull training is a method that excellently develops muscle size and strength. It allows you to exercise more often and thereby burn more calories. Try a push-pull workout – an effective workout for everyone!


Push-Pull training – basic assumptions
Push-Pull training, as the name suggests, is to divide training days so that one day push and pull moves. This means that on the day of Push we will practice the legs, chest, triceps and shoulders, while in the day Pull the legs, back, biceps, back of the shoulders and forearms.

Such a system has many advantages
Avoidance of excessive stress for muscles
While overtraining is rare, because it takes months to bring the body to the limits of the possibilities, it is relatively easy to provide the muscles with too much stress, and this is detrimental to their regeneration. Push-Pull training allows you to fully relax your muscles, making them ideal conditions for growth.
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The traditional system will be for example to train a cage one day, the next shoulder and the next triceps. This means that the triceps and the front of the shoulders work three days in a row! Push-Pull training eliminates this problem by grouping muscles together for attractive and push movements.

Increasing efficiency and burning extra fat
By dividing muscle parts due to their functions, you can train more often because the muscles that are trained on a given day are regenerated and rested. This, of course, increases your overall physical fitness and helps you burn extra calories.

Unfortunately, no training system is perfect and Push-Pull also has some drawbacks

A small possibility to change the trained muscle parts
In the majority of push-pull trainings we will practice large parts (chest, back, legs) against smaller ones (triceps, biceps, shoulders, forearms). Unfortunately, this order can rarely be changed to spice up the training.

Risk of tiredness of the nervous system

Squats, pulls on the stick, deadlifts or pushing over the head can seriously strain our body. Usually, it takes about 48 hours to recover from the exercises in which these exercises were used. Therefore, supplementation will play an important role. You can help with BCAA amino acids, protein supplements, vitamins and minerals, etc. to help muscle regeneration.

Exemplary Push-Pull training

Breakdown of training

Monday – heavy Pull

Tuesday – heavy Push

Wednesday – no training

Thursday – light / moderate Pull
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Friday – light / moderate Push *
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Saturday – no training
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Sunday – heavy Pull
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Monday – heavy Push
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e.t.c…
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* some people can use this day to relax and do 5 workouts for 8 days.
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Push-Pull training plan
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Monday – heavy Pull
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Deadlift – 8 series x 3 repetitions
Bending of the forearms with dumbbells with supination – 8 series x 3 repetitions
Pulling on the bar with a load – 8 series x 3 repetitions
Dead string on straight legs – 8 series x 3 repetitions
Lifting the torso lying on the back with the weight held in the hands – 3-4 series x 8-10 repetitions
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Tuesday – heavy Push
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Squat with the front barbell – 8 series x 3 repetitions
Squeezing the bar on a horizontal bench on the Smith machine – 8 series x 3 repetitions
Squeezing the barbell above the head while standing – 8 series x 3 repetitions
Dips – 8 series x 3 repetitions
Pressing the weight on the gantry with your fingers – 3-4 series x 8-10 repetitions
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Wednesday – no training
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Thursday – light / moderate Pull
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Romanian deadlift – 4 sets x 6 repetitions or 2 sets x 12 repetitions
Bending of the forearms with a barbell kept by the handle – 4 sets x 6 repetitions or 2 sets x 12 repetitions
Rowing a barbell / dumbbell – 4 series x 6 repetitions or 2 sets x 12 repetitions
Bending the legs on the machine – 4 sets x 6 repetitions or 2 sets x 12 repetitions
Shoulders (shrugs) with dumbbells – 4 sets x 6 repetitions or 2 sets x 12 repetitions
Arm lifting to the sides with dumbbells in the torso fall – 4 series x 6 repetitions or 2 sets x 12 repetitions
Torso slopes in kneeling with the use of a lift – 3-4 series x 8-10 repetitions
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Friday – light / moderate Push
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Straightening the legs on the machine – 4 series x 6 repetitions or 2 sets x 12 repetitions
Bulgarian squats – 4 sets x 6 repetitions or 2 sets x 12 repetitions
Squeezing the dumbbell on a horizontal bench – 4 sets x 6 repetitions or 2 sets x 12 repetitions
Paddle sprains on a horizontal bench – 4 sets x 6 repetitions or 2 sets x 12 repetitions
Straightening the forearm with a dumbbell lying on a horizontal bench – 4 series x 6 repetitions or 2 sets x 12 repetitions
Raising your shoulders with dumbbells standing sideways – 4 series x 6 repetitions or 2 sets x 12 repetitions
Shoulders (shakes) with dumbbells held above the head – 4 sets x 6 repetitions or 2 sets x 12 repetitions
Fingerfights with a barbell in strength – 3-4 series x 8-10 repetitions
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Tips for Push-Pull training
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Do not underestimate the 8 x 3 series. If you use a fair weight (about 85% of the maximum weight), we guarantee a strong overtraining
The breaks between series is 60 seconds. on hard days and 45 seconds on light / moderate days
You can question 2 hard workouts done day after day, but it’s worth doing at the beginning of the week when we have the most strength. Additionally, due to the fact that we train other muscle groups, you should not have a problem.
You can change exercises and customize the program. You can use the 8 x 3, 4 x 6 or 2 x 12 series interchangeably, depending on what works best for you.
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Remember that the main advantage of Push-Pull training is that you can train all muscle groups several times a week without subjecting them to excessive stress, which ensures even body development.
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