The PUSH-PULL workout is one of the bodybuilding split workouts. The training is composed of sets of exercises that activate and strengthen specific muscle groups. Thanks to the diversification of the Push-Pull training plan, by minimizing the breaks between exercises, we provide ourselves with time for maximum muscle regeneration.

Push-Pull Trainingis a training based on exercises grouped according to the involvement of muscle groups. On the first day, exercises to activate one muscle group are performed, and on the second day, the muscles responsible for opposite movements are trained. Thanks to this method, without taking longer breaks in training, we provide the muscles with adequate regeneration - one part of the muscles is exercised, the other rest after the previous day's training.

Contents:

  1. Push-Pull Training - rules
  2. Push exercises
  3. Pull exercises
  4. Push-Pull - training plans
  5. Push-Pull - training plan for beginners
  6. Push-Pull - advanced training plan
  7. Variety in Push-Pull training
  8. Advantages of Push-Pull training

Push-Pull Training - rules

The first type is "push" exercise, the second type is the "pull" exercise for pulling (lifting). The essence of training is the idea not to combine both groups of exercises into one set. A day is allocated to each muscle group. Between training days you should take breaks according to your training plan.

Training requires the use of bodybuilding equipment, incl. dumbbells, barbells, benches or strength devices. So the best place to train in accordance with the Push-Pull principles will be the gym.

Push exercises

Exercises "push" activate the cooperating muscle parts responsible for the movement of bench press. The essence of the exercises is to push the load.

The stuffing exercises include, among others

  • lifting dumbbells lying down,
  • dumbbell press,
  • French Triceps Press,
  • climb,
  • squats,
  • straightening the legs on the machine.

Pull exercises

Pull exercises are based on the pull movement. We only activate the muscles that work together, that is, the muscles that are integrated around ittraffic.

The "pull" exercises can be performed on the legs, back, chest, shoulders and triceps.

The attraction exercises include, for example,

  • pull-up,
  • rowing,
  • bending legs while lying on the stomach,
  • bending arms with a barbell,
  • cradle.

Push-Pull - training plans

Depending on the skills, condition and advancement of the exerciser, the training plan may look different. Assuming that the training abbreviations will be: P-push, PL-pull, W-free.

Here are some examples of Push-Pull training patterns:

  1. P-PL-W-W-P-PL,
  2. P-PL-W-P-PL-W-W,
  3. P-W-PL-W-P-W,
  4. P-W-PL-W-P-W-W-PL-W-P-W-PL-W-W.

The number of training days per week depends on the training intensity. It is recommended to be moderate at the beginning of the adventure with Push-Pull training. Three trainings a week is a sufficient load at the start. With time, you can increase the number of training days or modify the training plan for a more demanding one. However, it is worth consulting with the instructor beforehand.

This will be useful to you

When arranging a Push-Pull training plan, the following rules can be applied:

  • At the beginning of the week, do more intense, more strength training, and at the end of the week, use lighter exercises.
  • At the beginning of the week, first of all, exercise larger muscles (chest, back), i.e. do more sets, and do less repetitions for smaller muscles (biceps, triceps).
  • In the second part of the weekly training, these proportions should be reversed.

Push-Pull - training plan for beginners

PUSHPULL
  • barbell press on a flat bench x 3;
  • dumbbell press on a positive slant x 3;
  • military bench press (lifting the bar over the head in a standing position) x 3;
  • sideways dumbbell press x 3;
  • press the barbell with a narrow grip x4.
  • barbell squats x 4;
  • leg thrust on device x 3;
  • barbell rowing x 3;
  • leg deadlift x 3;
  • stick-ups x 3;
  • barbell arm bending x 3.

Push-Pull - advanced training plan

You can differentiate the "push" and "pull" exercises and perform them alternately. This is an advanced version and it might look like this:

PUSHPULL
Version 1:
  • barbell bench pressx 3
  • dumbbell press on a flat bench x 2
  • soldier bench press x 3
  • French bench press x 3
  • squats with a barbell x 4
  • wSpinning on fingers x 3

Version 1:

  • chin-ups (wide grip) x 3 or 4
  • barbell row x 3 or 4
  • deadlift x 3
  • crane x 3
  • shoulder raises with a barbell (the so-called shrugs) x 3
  • bending of the arms with a barbell broken while standing x 3 or 4

Version 2:

  • bench press x 3
  • dumbbell press on a sloping bench x 2 or 3
  • straightening the arms in the torso drop x 3
  • sitting barbell press x 3
  • barbell squats (on the machine) x 4
  • toe climbing x 3

Version 2:

  • pulling down the lift rod with the overhang x 3 or 4
  • Undergrip barbell rowing x 3 or 4
  • deadlift x 3
  • shoulder raises with dumbbells - side x 3
  • leg curl x 3
  • dumbbell curls with wrist inversion x 3

Diversify Push-Pull training

Push-Pull can be combined with other workouts, e.g. with HST training. A very popular variant of Push-Pull training is Push-Pull Legs.

Then the leg exercises constitute a separate training session and are not performed on the Push or Pull exercise day.

Advantages of Push-Pull training

The greatest advantage of training is the aforementioned proper muscle regeneration while maximizing the intensity of training. Each training day is independent of the other, so the muscles have time to rest.

The training itself is simple, so it's good exercises for beginners who want to quickly achieve their intended goal, and exercises performed according to a strict training program allow you to achieve a symmetrical body structure. The advantage of training is also the fact that you can apply basic Weider principles in it.

Category:

Bodybuilding