Bodybuilding Wizard

    Subscribe to Updates

    Join our mailing list to receive the latest updates from our team.

    Facebook Twitter Instagram
    Trending
    • TRX Inverted Row Exercise Guide
    • Smith Machine Hex Press Exercise
    • In-Depth Review: Micronized Creatine Powder by Optimum Nutrition
    • Gold Standard Plant Pre-Workout: The First Vegan Pre-Workout From Optimum Nutrition
    • In-Depth Review: Trans4orm Fat Burner by Evlution Nutrition
    • How Can Yoga Take Your Bodybuilding Goals to the Next Level and Vice-Versa?
    • What Makes Burn-XT Thermogenic Fat Burner Stand Out From the Crowd?
    • Smart Ways To Put A Stop To Emotional Eating For Good
    RSS Facebook Twitter LinkedIn YouTube Pinterest Instagram
    Bodybuilding Wizard
    Subscribe
    • Home
    • Training
      • Weight training basics
      • Advanced bodybuilding
      • Workout programs
      • Home weight training programs
      • Cardio workout
      • Bodybuilding glossary
      • Exercise equipment
      • Weight training accessories
      • Weight lifting injuries
    • Exercises
      • Chest exercises
        • Middle chest exercises
        • Upper chest exercises
        • Lower chest exercises
      • Back exercises
        • Middle back (latissimus dorsi)
        • Upper back (trapezius)
        • Lower back (erector spinae)
      • Bicep exercises
      • Tricep exercises
      • Shoulder exercises
        • Front deltoid
        • Side deltoid
        • Rear deltoid
        • Rotator Cuff
      • Neck strengthening exercises
      • Quadricep exercises
      • Hamstring exercises
      • Calf exercises
      • Tibialis anterior exercises
      • Abdominal exercises
        • Upper abdominal exercises
        • Lower abdominal exercise
        • Oblique exercises
      • Core exercises
      • Forearm exercises
      • Glute & Hip exercises
      • Kettlebell exercises
      • Foam rolling & Stretching
      • Explosive (dynamic) lifts
    • Motivation
      • Videos
        • Motivational videos
        • Funny workout videos
      • Pictures
      • Quotes
      • Funny Fitness
      • Transformations
    • Diet
    • Supplements
    • Anatomy
    • FAQ
    • Forums
    Login
    Bodybuilding Wizard
    You are at:Home»Training»Workout programs»Push-Pull Training Principle & Workout Routines
    Push-Pull Training Principle

    Push-Pull Training Principle & Workout Routines

    0
    By krunoslav on June 1, 2020 Workout programs
    Share
    Facebook Twitter Pinterest LinkedIn Email Tumblr WhatsApp

    Push & Pull Split Routine

    Push–pull routines alternate between sessions that work the pushing muscles (quads, chest, shoulders, triceps) with sessions that work the pulling muscles (hamstrings, back, biceps). In this article you’ll find out all the details about the push-pull training principle.

    What is push-pull training principle?

    The push-pull training split is one of the simplest and most effective splits ever devised. Many competitive bodybuilders and other high-performance athletes use push-pull training principle which involves categorizing all weight-training exercises down to one of two types—pushing movements and pulling movements—and splitting up workouts accordingly.

    Pushing movements (exercises) vs. pulling movements (exercises)

    Pushes consist of movements in which a load starts close to the body and is moved away. Conversely, pulls involve movements in which the load starts farther away and ends up closer to the body. A typical push day includes exercises for the chest, shoulders, quads and triceps because these are considered the pushing muscles. And a typical pull day trains the back, biceps, hamstrings, and traps. But weight training is not quite that simple.

    However, we have to be a little more precise though and admit that many exercises actually that don’t fall under the strict definition of either a push exercise or a pull exercise. For example, leg extension, leg curl, biceps curl, triceps extension, lateral raise, and fly are all exercises that are technically neither pushing nor pulling movements. They are actually what we would consider angular movements. That is, the movement doesn’t follow a straight line but rather the path of an arc. These are always isolation exercises because they involve only a single joint. Pushing or pulling a weight in a straight line involves multiple joints working together. Thus, push and pull exercises are always multi-joint exercises.

    Pushing movements (exercises) vs. pulling movements (exercises)But for simplicity’s sake we’ll classify them all as either pushing or pulling exercises. For example, since in biceps curls and lying leg curls the load starts father away and ends up closer to the body we’ll consider this exercises as pulling exercises (although the movement doesn’t follow a straight line). And vice versa, we’ll consider triceps extensions and leg extensions as pushing movements since the load starts closer to the body and is moved away.

    Ways to organize push-pull workouts

    Push-pull training incorporates split training, supersetting, or both. You may train push movements one day and pull the next day, or train both push and pull movements on the same day by alternating in the form of a superset or by resting between sets. This technique allows for appropriate rest of muscle groups between exercises and ensures that training is balanced among major muscle groups. On the other hand, if time is an issue and you want to create muscular balance, you could complete an entire push exercise for all its prescribed sets before moving on to the pull exercise or vice versa. The push/pull/legs split routine is also very popular.

    One of the best strategy is the following push-pull routine: The push-pull workout divides the training program into three primary training days. The first day focuses on the chest and triceps area (the push day). The second day focuses on the back and biceps musculature (the pull day). The last day exercises the leg and shoulder musculature. This program permits very intense workouts because each body part has at least 3 days to recuperate.

    What is the main advantage of a push-pull routine?

    For example, a lifter may do three sets of bench presses followed by three sets of seated rows. The advantage of a push-pull routine is that both sides of a body part get worked, resulting in symmetry and balance between front and back. Often lifters spend too much time working specific muscles and forget about the importance of muscle balance for avoiding injury.

    Examples of push-pull split routine

    Example #1: Push/pull/legs split routine

    push-pull-legs split routine programme

    Example #2: Three times per week push/pull split routine

    Three times per week push/pull split routineExample #3: Push-pull superset workout

    push pull superset workoutpush pull superset workout planExample #4: Miscellaneous

    Push & Pull Split RoutineClosing thoughts about the push-pull training principle

    The selection of muscle group training combinations depends on the training outcome wanted. The first choice is one exercise for each body part to train the whole body in one day. Another choice relies on movement patterns; the most common is the push/pull grouping. “Push” in this context refers to the pressing exercises of shoulder presses, chest presses, and tricep press downs. “Pull” refers in this context to pulling exercises of the back (rows, chins) and bicep curls.

    These sub groupings of exercises by muscle group can help to form the order of exercises in a workout or series of workouts. For example, one might opt for a full body workout with exercises in the sequence of legs/push/pull or legs/pull/push. For more advanced training, select a push day and a pull day, with a leg day in between. This is one technique of several to order exercises within a workout or workout rotation.

    Share. Facebook Twitter Pinterest LinkedIn Tumblr Email WhatsApp
    krunoslav
    • Twitter

    Hey! My name is Kruno, and I'm the owner and author of Bodybuilding Wizard. I started this website back in late 2014, and it has been my pet project ever since. My goal is to help you learn proper weight training and nutrition principles so that you can get strong and build the physique of your dreams!

    Related Posts

    Exercises to Build, Lift and Sculpt an Amazing Butt

    Strength Training For Older Adults

    Circuit Training Programme & Benefits

    Leave A Reply Cancel Reply

    You must be logged in to post a comment.

    WE ARE SOCIAL
    • Facebook 181
    • Twitter 473
    • YouTube 98
    • Instagram
    RECENT POSTS
    June 22, 2022

    TRX Inverted Row Exercise Guide

    June 20, 2022

    Smith Machine Hex Press Exercise

    9.3
    June 17, 2022

    In-Depth Review: Micronized Creatine Powder by Optimum Nutrition

    8.0
    June 14, 2022

    Gold Standard Plant Pre-Workout: The First Vegan Pre-Workout From Optimum Nutrition

    6.3
    May 29, 2022

    In-Depth Review: Trans4orm Fat Burner by Evlution Nutrition

    RECENT COMMENTS
    • Justin Dew on Designing your own home gym
    • krunoslav on Meet Your Muscles: How muscles are named?
    • Christina on Meet Your Muscles: How muscles are named?
    • jack on Types Of Whey Protein
    • igtropin on Stiff-Leg Deadlift Technique
    LATEST GALLERIES

    Subscribe to Updates

    Join our mailing list to receive the latest updates from our team.

    ABOUT
    ABOUT

    We are a group of bodybuilding enthusiasts and this is our effort to have all the details about bodybuilding at a single website. Bodybuilding Wizard will make your dream body your reality.

    We're social, connect with us:

    Facebook Twitter Instagram Pinterest YouTube
    POPULAR POSTS
    April 2, 2014

    Lying Leg Curl Exercise Guide

    February 18, 2019

    Meet Your Muscles: How muscles are named?

    March 30, 2014

    Workout Frequency

    BODYBUILDING WIZARD
    Bodybuilding Wizard Footer Logo
    Copyright © 2014-2021 BodybuildingWizard. All rights reserved. Powered by WordPress.
    • About
    • Privacy
    • Contact
    • Terms of Use
    • Friends
    • Advertising

    Type above and press Enter to search. Press Esc to cancel.

    Sign In or Register

    Welcome Back!

    Login to your account below.

    Lost password?