Split push push. Upper body training: push-pull principle
March 19th, 2014 , 10:00 am
Push-pull leg split
1. For those not quite beginners who have already worked out the top-bottom split and can afford two power training per week, I recommend a split that involves performing rows in the first workout ("pull") and presses ("push") in the second.
2. For those advanced who can afford three strength training sessions per week, I recommend a push-pull-leg split.
They are all over 40. Do you want to look the same at their age? Dive under the cat!
Workout 1. “Push.” The muscles of the upper body responsible for performing bench presses work. Chest, shoulders, triceps.
Workout 2. “Pull.” The muscles of the upper body responsible for performing deadlifts work. Back, biceps.
Workout 3. “Legs.” Entire lower body + abs. Although the abs, in principle, can be worked out in any of the workouts.
The big advantage of this split is that the muscles do not overlap and have time to recover.
This is what a 3-day weekly push-pull split might look like:
Day 1: Push.
Day 2: Rest.
Day 3: Pull.
Day 4: Rest.
Day 5: Legs.
Day 6: Rest.
Day 7: Rest.
Yes, the muscles do not overlap, there is enough time for recovery, but there is a big disadvantage: you train each muscle group once a week. It's better than nothing. This is better than not having time to recover. But if you are not a beginner and want progress in training, then one workout per muscle group is not enough. To maintain the shape of those who have achieved the desired - enough. Enough for beginners. In order to improve the existing form for advanced ones, no.
What to do?
I propose this split.
Day 1: Push.
Day 2: Pull.
Day 3: Rest.
Day 4: Legs.
Day 5: Rest.
Day 6: Push.
Day 7: Pull.
Day 1: Rest.
Day 2: Legs.
Day 3: Rest.
Day 4: Push.
Day 5: Pull.
Day 6: Rest.
Day 7: Legs.
With this breakdown, each muscle group is worked out not 2 times every 2 weeks, but 3 times every 2 weeks. For advanced people, this scheme is optimal. For beginners - no: it is better for them to train each muscle group 3 times a week, which means 3 full bodies every other day.
The push-pull-legs split can be modified slightly by swapping the push and leg splits. The result will be a push-legs-pull split that will look like this:
Day 1: Push.
Day 2: Legs.
Day 3: Rest.
Day 4: Pull.
Day 5: Rest.
Day 6: Push.
Day 7: Legs.
Day 1: Rest.
Day 2: Pull.
Day 3: Rest.
Day 4: Push.
Day 5: Legs.
Day 6: Rest.
Day 7: Pull.
“Push-legs-pull” loses to “Push-pull-legs” in that there is no rest day before leg training, which is always the hardest. However, there is a big plus: in consecutive “push” and “pull” workouts, there is a load on the joints and ligaments of the hands for two days in a row. If they are healthy and well developed and have time to recover, then there are no problems. Personally, I prefer not to stress the same ligaments and joints two days in a row, so for myself I would prefer a push-pull leg split, although they are no different in effectiveness.
Ugh. It seems that's it. Questions?
Human muscles are designed to move his skeleton in space. And move objects relative to the skeleton. This is the same for all people. The only question is how we can do this: how much, quickly and powerfully, with what amplitude and for how long. And any training is aimed at developing the listed qualities. Read more about this in, and here we will move on to the more practical part - selection correct exercises for optimal development of our body.
But first, I will still briefly go over the main theses on which we will rely.
Our body was originally created by nature and evolution not to be anything outwardly. On the contrary. It takes shape depending on our lifestyle. That is, as much as we CAN, we look like that. This is the most natural way to be beautiful - to become healthy first. Because beauty is just an indicator of health (there is a thread on this topic).
To become healthy and develop effectively in a functional direction (and, as we found out, this will also change us externally in better side), we need to move in a certain way. In other words, use yourself as intended. And in practical terms, this means training the basic movements for which our body was originally created.
And there are essentially only three types of such movements. This pushing movements: when we push something away from ourselves or move it away from ourselves (press). - this is when we attract something to ourselves or ourselves to something. And, roughly speaking, kicking. That is, when we push something away with our feet. Or yourself from the earth.
It turns out that the body's systems are designed to push, pull and kick. And, no matter how you look at it, all physical labor, fighting (hunting), gathering - everything is based on these movements. That's why they are called basic. Let's look at them in a little more detail.
Pushing movements
Hitting, throwing stones, spears and other objects - all this falls into the “push” category. And, of course, the shocks themselves are located there. From pushing an opponent away to pushing a cart out of the mud.
The main muscles involved in pushing movements are: pectoral, anterior and middle deltoids (shoulders) and triceps. This doesn't mean others don't work. It’s just that the main load falls on these muscles.
As the main exercises for developing pushing functions, we use push-ups and presses(horizontal, vertical, inclined). For home workouts, the king of pushing exercises is definitely the push-up.
Lifting objects, throwing an opponent (pull, lift from the ground, and release), climbing upward (rock climbing, on a rope, in trees, etc.) and crawling on the ground, in general, everything that brings us closer to an object or an object to us with the help of our hands - this is the “pull” category.
When we pull, first of all everything works for us back muscles, biceps, trapezius and posterior deltoids.
Basic exercises for developing pulling skills are pull-ups and rows(blocks, barbells, dumbbells in different planes). Pull-ups are recognized as the most useful and natural exercise in this sense. It’s hard to argue with this, but for home exercisers this fact is very beneficial - the horizontal bar is more accessible than a block exercise machine.
Essentially, kicking movements are all leg movements. Jumps, squats, lunges, punches. Even running and walking have a pushing nature using the legs.
In kicking movements, all the muscles of the lower body receive the main load, including bottom part backs. But the main burden falls on buttocks and thighs.
The undisputed leader in lower body training is squats. Moreover, most athletes and physiologists agree that squats are the most effective exercise of all times and peoples. And there is a lot of scientific evidence of this fact. This exercise involves the maximum amount muscle fibers(the muscles of the legs and buttocks are the majority of all the muscles on the human body). In addition to squats, the main exercises for training legs include various types lunges, walks and jumps.
By and large, all human movements can be classified into these three groups. Another thing is that all sorts of biceps curls or leg extensions are only a separate part of the full movement. Or by trying to load a particular muscle more than others.
This kind of activity is most often unnatural for humans. It is difficult to imagine a situation, for example, in which a person would move an object upward from the side or lift something from the ground with his leg, bending it. In bodybuilding, such exercises are conventionally called “isolated”. At the same time, many professional trainers question the benefits of such exercises for natural (without the use of “chemistry”) training.
The fact is that the more natural the movement, the more often it occurs in Everyday life(well, let it be a caveman, and not a modern user), the more useful it is for a person. Moreover, natural loads force the body to develop most harmoniously. That is, proportionally, aesthetically, without any excesses.
Therefore, it is recommended to focus on these three basic movements(for us these are push-ups, pull-ups and squats). And not on some separate exercises for the butt, hips, arms, shoulders or abdomen. Because the “base” is the fastest, most useful and effective method make those very individual parts of the body beautiful.
What else is there important point. The point is not only that basic exercises have better impact to target muscles. They have a complex effect on the entire body. Including the production of hormones and protein synthesis. That is, on metabolism, metabolism in general. In practical terms, this means that squats (pull-ups or push-ups) are much more effective for creating flat stomach than crunches.
Moreover, basic movements are energy-consuming. This means it is much more effective not only for building muscle, but also for burning fat. And it was not in vain that he cited them as a practical example in.
So whatever your goal, focus on improving your performance in the basic movements of pushing, pulling and kicking. And, to be specific, do push-ups, pull-ups and squats. Don't get carried away with all sorts of nonsense like swings, flyes and spins. Don't look for any specific exercises for your butt or stomach. And, moreover, do not buy or use any dubious exercise equipment. Do push-ups, pull-ups and squats. And you will have happiness and results.
Extract what is useful, reject what is useless, add what
What belongs only to you.© Bruce LeeThree day split to ground, the most common option for breaking down muscle groups by day. That is why on Monday, Wednesday, and Friday evenings there are the most people in the gym.
* An experiment was conducted, there were two control groups, one studied two-day split, the other for three days. As a result, the group training for three days gained 50-60% (I don’t remember exactly) more meat than those who trained for two days.
Hence the conclusion: By doing a two-day split, you can progress only at first, in the future it is nothing more than a way to maintain shape.
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Let's discuss scheme for an ideal three-day weight split. I will express my opinion, based on the materials I have read and my own practice, then I will listen to yours. As a result of disputes, an averaged truth will be born. Go.
Muscles in a three-day period are divided according to the principle push-pull, legs stand out separately:
Pull– Back, biceps
Push– Chest, triceps, deltoids
Legs– quadriceps, hamstrings, calvesWith this arrangement, the muscles do not overlap and have enough time to recover. The press is swinging 1-2 once a week on any day. The three-day weight split, in my opinion, can be improved as follows:
Monday– Back, biceps, rear deltoids
Wednesday– Chest, triceps, anterior deltoids
Friday– quadriceps, hamstrings, calves, medium bun deltasThus, the load on shoulder joint distributed evenly over the days and one of the principles is observed proper pumping deltas, “Each bundle of deltas must be pumped on separate days”.
Now let’s go through the individual days of the three-day mass split:
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Monday(Chest + triceps + anterior deltoid)
Bench press 4x6 (preferably in the style)
Butterfly (one drop set to complete failure)
Dumbbell bench press 2-3x8-10
Incline dumbbell press 2-3x8-10
Dumbbell press in reverse tilt 2-3x8-10* One basic exercise for the chest, followed by one exercise to work each part of the pectoral muscle (top, middle, bottom and inner part). The butterfly is usually placed at the end, but it seems to me that full hammering before stretching exercises (dumbbell fly presses) will give greater results due to better stretching of the fascia (). There are many analogues for each section of the chest, which you must change over time so as not to become a victim of stagnation. It's best to end a three-day split for beginners with an isolation exercise.
Example:
Bottom of chest- Parallel bars, Reverse barbell or dumbbell press, Crossover with vertical position housing
Mid chest- dumbbell bench press, bench crossover, push-ups, bench dumbbell flyes
Upper chest- Bent-over barbell and dumbbell presses, including bent-over crossovers (bench), push-ups (legs elevated)
Mid chest- butterfly, bench press narrow grip, push-ups with a narrow grip, crossover if you attach the handles to lower blocks with a straight position of the arms, it can target the middle of the pecs. A three-day split for beginners does not always include a mid-chest exercise.
Squats 4x6-8
Lunges/leg press/hack squats 3x8-10
Quadriceps (extension) 2x12
Biceps femoris (flexion) 2x12
Calf muscles (calf raises with barbell) 2x12-20* Typical scheme without any features one or two basic exercises and elaboration
Working out the middle delta:
Barbell overhead press/dumbbell press/chin row (wide grip) 3x8-10
Dumbbell lateral raises 2x10x10 (drop)... That’s probably all, it’s impossible to mention all the little things at once, there are too many individual things. Do not forget to put weak muscle groups first, and where possible, work each side separately to increase concentration on working muscle. For example, I do dumbbell raises for deltas with one dumbbell.
P.S. What are your opinions? What are your programs? Let's discuss!
The main and very significant reason for the effectiveness of this upper body training technique is that it includes two powerful exercise for the back and chest muscles combined into a superset.
No matter what your goals are, set muscle mass, getting stronger, or getting rid of excess fat, the combined push-pull technique is a great tool for all of the above.
The legendary Arnold used supersets in his training, chest + back, which helped him build mountains of muscle on his torso. It is this principle, push and pull, combining exercises for pectoral muscles and back muscles.
This technique is also a very effective way to spend your time, because in a relatively short period of time it will allow you to work out your muscles perfectly, achieve their density and, subject to a balanced diet, also give you relief.
During training, agonist and antagonist muscles are worked in supersets, allowing your pushing muscles to rest while you train your pulling muscles and vice versa.
In other words, when an agonist muscle contracts, the opposing antagonist muscle relaxes. This in turn allows you to use optimal weight to increase muscle growth.
In a push-pull combination, a large number of muscle fibers are involved in the work at the same time, which results in a good surge of growth hormone, increasing blood flow to the muscles
If you are looking to increase muscle mass in your upper body and want to save time, then the push-pull combination is for you.
In my opinion, the best push-pull combination is the press horizontal bench and pull-ups on the bar with a wide grip.
If you want to combine these two movements by practicing gym, or you're just not in the mood for a long, detailed upper body workout or don't know where to start, this principle is what you need to properly load your core.
In itself, it is not such an easy task to perform as many reps on the press and pull-up as possible.
Explanation of the push-pull workout.
1. Set your watch timer to 30 minutes and try to perform as many sets and reps as your strength and muscular endurance will allow.
2. Load the barbell with a weight that you can lift 10 times and not more.
3. For pull-ups, simply use your body weight or add weights if you are doing more than 15 pull-ups.
4. On the press, make sure you perform each rep through a full range of motion, keeping your arms fully extended but not elbow joints and touch the chest with the bar, but without hitting.
5. On a pull-up, rise so that your chin is above the bar and lower until your arms are completely straight. No half-hearted movements.
6. Leave at least one rep incomplete for each set, not going to failure, this will give you less rest time and the ability to perform more reps on each subsequent set.
Let's say you press the barbell 10 times, consciously press it 9 times. Failure occurs when you are no longer able to approach the apparatus and perform at least one repetition.
7. Add up the total number of full reps you were able to complete through the full range of motion and try to increase that number the next time you do this workout.
8. Also, the workout works great as cardio, without the use of additional cardio equipment.
9. Train according to this scheme twice a week and + one leg workout. A split might look like this:
Week - 1
Day - 1 pull - push
Day - 2 legs, abs
Day - 3 pull - push
Week - 2
Day – 1 legs
Day - 2 pull - push
Day - 3 legs
Training, Pull - Push.
Superset:
1.
2. – from 10 to 1 repetition. Do as many sets as you can.
Rest between supersets for 1 - 2 minutes.
If the first month of our training program for gaining muscle mass was devoted to working on increasing muscle strength, then the second month (5-8 weeks) will be devoted to a hypertrophy cycle - training to increase the volume and mass of muscles.
In turn, the basis of the hypertrophy training program will be a classic bodybuilding split divided into two different workouts, which will allow you to train a muscle group twice a week, thus accelerating its growth processes.
What is a split?
Split (from English. split- divide into parts) names the method of division training program into parts, each of which is performed on a separate day. The most common split is a triple split (Mon: chest, Wed: back, Fri: legs) or double (upper and lower body).
The main advantage of this type of training is that the muscle group gets more time to recover (in a triple split it is worked only once a week), and with sufficient nutrition, this leads to faster muscle growth.
Why such training?
In a situation where you use serious working weights, it is quite difficult to conduct a full body workout in the allotted 45-60 minutes. It is in this case that a split with separation is required, rather than working out the main large muscles for one lesson.
An important disclaimer: in most of its past content, FitSeven did not recommend split training. muscle groups on different days with the sole caveat that this approach does not work for beginners. Split works quite well for professionals.
Two-day split
In the material, we mentioned that for the consciousness of a harmoniously developed and symmetrical body, it is important to pay equal attention to the development of the posterior and anterior biomechanical chains of muscles. Distortions are fraught with figure disturbances.
In this week's training program we will use this approach, dividing the workouts into press training and push training. Each of them uses a different type of movement, thus optimizing the final result.
Training program: week 5
The total number of working approaches should not exceed 20-22, the total training time should not exceed one hour. Don't forget about general warm-up before training and about one or two warm-up sets in each exercise before performing work.
Press training (“Pull”) - Mon, Thu
- - 3 x 8-10
- - 3 x 8-10
- Deadlift on straight legs - 3 x 8-10
- Lying leg curls in the simulator - 3 x 8-10
- Biceps curls in the simulator - 3 x 8-10
Push training - Tue, Fri
- - 3 x 8-10
- Leg press in the simulator - 3 x 8-10
- - 3 x 8-10
- Dumbbell bench press incline bench- 3 x 8-10
- - 3x8-10
- Triceps vertical block row - 2x10-12
How many times a week?
The ideal would be to do four workouts per week (each workout done twice). Moreover, in the first half of the week, training is performed with high weight and low repetitions, in the second half - with lower weight and high repetitions.
This approach both creates stimulus and stress for muscle hypertrophy and does not overload the central nervous system, giving her more time to recover. This is especially true for those who have never trained with such sleep programs before.
Abs workouts
Remember that the abdominal and core muscles are engaged during other exercises, such as squats, bench presses, barbell rows, and so on. If you don't feel your abs working when you squat, then you're squatting incorrectly.
Among other things, abdominal work is energy-consuming - its implementation can negatively affect the recovery and growth of other muscles. Based on these two factors, we do not recommend training your abs separately during your muscle gain cycle.
***
The second month of our muscle building training program is based on the double split technique - dividing muscle groups according to the “push/pull” principle and working each of these groups twice a week.
