Push-Pull Workout
I’ve noticed that the push-pull workout is a direct competitor with the opposing muscle groups workout. Most people love one and think the other is just ok. I personally prefer the opposing muscle groups workout, but I have done the push-pull workout and definitely see the benefits.
Push-pull uses complimentary muscle groups. For example, when you’re working your lats, your biceps get a great workout also. So why not work them both out together? Makes sense right?
I just never got the amazing pumps buy using the push-pull workout. Yes, I did get a pump, but I could still take off my shirt afterwards with no problem.
Here is a typical (what I’ve seen the most) push-pull workout:
- Monday: Chest/Triceps
- Wednesday: Back/Biceps
- Friday: Legs/Shoulders (Yeah, I know, this makes no sense at all. I have seen shoulders done on Monday with chest/tris, but I think it just adds too much time to the routine so people do it with legs.)
I’ve done this routine similar to the way I ran the opposing muscle groups workout. 4 sets of 10, 8, 6, 4 increasing the weight with each set. (However, for some exercises I would sometimes do 4×8)
Another benefit of this type of workout is that you have less chance of over-training the smaller muscles since they are only getting hit once/week instead of one time as a secondary muscle group (ie. triceps when doing chest), and once as a primary muscle group.
Overall, this works pretty well and for some people it works great. I got spoiled by the opposing muscle groups workout INSANE pump so when I tried the push-pull workout I was disappointed.
Everyone is different and certain workouts, supplements, etc, work better than others depending on the individual.
Click here to download my Push-Pull Workout spreadsheet
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