Push/Pull question

J

jsbeckton

0
I have modified my w/o due to many people stressing the push/pull method. For me it consisted of mostly splitting my shoulder excersizes properly (I think) with my chest/tri abd back/bi w/o. I alternate the A & B each push/pull

Monday Pull
Tuesday Push
Wendsday Legs
Thursday Pull
Friday Push
Sat& Sun, rest/cardio


Push
Flat bench press
Incline BP
Decline DP
Cable pulldowns
Overhead tricep Extentions
Military Press
Lat Flys A
Lat raises B


Pull
Low pulley rows
Lat pulldowns
Bent over DB rows
Shrugs
Barbell curls
DB curls A
DB hammer curls B
High pulley rows (I can't do upright rows, it hurts)


The pull was not to bad, I did it yesterday, but today I did push and was spent by the time I got to Military Press, didn't lift much weight.

Am I going about this the right way, and suggestions?
 
You're push has a lot of volume, and you are in the wrong order. How may reps/sets are you doing? Do your military press before your tricep work. Cut your tricep and bicep exercises to one per day if any. I would also alternate between incline & decline each week. I would try this...

Push
Flat bench press
Incline BP or Decline DP
Military Press
Cable pulldowns

Pull
Low pulley rows
Bent over DB rows
Lat pulldowns
Shrugs
Barbell curls
 
Do triceps extensions after military press. Military press requires a lot of triceps action.

Why are you doing 3 kinds of chest presses? Do only 1 per session and rotate them. You can even alternate shoulder presses and chest presses in alternate pushing sessions if you need to to be able to have sufficient intensity in your shoulder presses, or alternate doing the shoulder presses first before chest presses.
 
also, you hit the upper body muscles twice a week, but legs only once a week....why? upper legs are a huge muscle group, and by only hitting them once a week, you're not going to build as strong a lower back, czu you only squat and/or deadlift once a week...not enough frequency, since large volume training doesn't work too well on the lower back due to fatigue and the dire need for strict form.

If you have to, base things off an 8-day rotation instead of 7 days...meaning this week you might start with push day monday, pull tuesdya, legs wednesday, but due to a rest day and repeating, next week you would do push on tuesday, pull wednesday, legs thursday, rest, repeat.

Or, push/pull/legs/rest/push/pull/legs and then no rest day and jump into push again the next week.

main point, don't neglect the wheels man...
 
I'm doing a push/pull right now, but I include legs in the workouts. Also, I only do a military or shoulder presses once a week. For example

Monday push:
Back Squat, Incline press, dips, skull crushers

Tuesday pull:
Romanian dead's, Lat pulldowns, Seated rows (or bent over), preacher or straight bar curls

Wed: off

Thursday:
Front squat (or sometimes barbell hack squat or zercher squats),
flat barbell bench, military press, tricep pushdown

Friday:
conventional deadlifts, rows, chinups/pullups, maybe some form of a curl.

If I don't have enough energy for the isolation work, then I don't do it. Always put the big compounds first. I usually do monday and friday heavy, and tuesday and thursday lighter (higher reps), but you don't necessarily have to do that. Also throw in some rotator cuff every so often.
 
I actually usually end up doing legs again on saturday, as long as I have time, its an extra trip to the gym at school but I try to do it. This is how it usually goes:

M-Pull
T-Push
W-Legs
Th-Pull
F-Push
S-Legs
S-rest/cardio

I also mix in a little HIIT after my lifting 2x a week, I know its not ideal but I want to get down from 16%BF to about 10-12%BF.

So 5-6 excersizes each push/pull?
 
This has me at 6-7 excersizes a day with some variety, it it too much volume?

Push
Bench Press 3 x 8
Incline Bench Press 3 x 8 T
Decline Bench Press 3 x 8 F
Sitting Chest Flys 3 x 8 F
Military Press 3 x 8
Lateral Flys 3 x 8 T
Lateral Raises 3 x 8 F
Knealing Tricep Extentions 3 x 8 F
Overhead DB Extensions 3 x 8 T
Cable pulldowns 3 x 8 T



Pull
Low Pulley Rows (close-grip) 3 x 8
Lat Pulldowns 3 x 8
Bent Over Dumbell Rows 3 x 8
Shrugs 3 x 8
Barbell Curls 3 x 8
Dumbell Curls 3 x 8 M
Dumbell Hammer Curls 3 x 8 T
High Pulley Rows (rope)
 
jsbeckton said:
This has me at 6-7 excersizes a day with some variety, it it too much volume?

Push
Bench Press 3 x 8
Incline Bench Press 3 x 8 T
Decline Bench Press 3 x 8 F
Military Press 3 x 8
Lateral Flys 3 x 8 T
Lateral Raises 3 x 8 F
Overhead DB Extensions 3 x 8



Pull
Low Pulley Rows (close-grip) 3 x 8
Lat Pulldowns 3 x 8
Bent Over Dumbell Rows 3 x 8
Shrugs 3 x 8
Barbell Curls 3 x 8
High Pulley Rows (rope)
Click to expand...


This is what I would do, but to each his own.
 
Thanks, as long as I am in the ballpark, I'll try a few things but keep it similar, I am trying to lose about 4%bf right now.

Question, when I am comfortable with my bf enough to start gaining, I know that i need a calorie surpluss and all, but should my workout change? (Besides cutting back or eliminating cardio)
 
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