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Push/Pull Workout Help
Old 06-19-2006, 04:51 PM   #1
Bench_All_Day
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Can some write me up a Push/Pull Workout. I want to work out 4 times a week in this sequence Push:Monday and Thursday and Pull:Tuesday and friday. Also can you please suggest reps and sets. Thanks with the help. Also I am leaving for vacation in a week and would like to gain as much mass as possible. Thanks
BE EZ
 
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Old 06-19-2006, 05:15 PM   #2
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typo i am leaving for vacation in a month
 
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Old 06-19-2006, 05:43 PM   #3
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Pull days setsxreps

Squats/Olympic squats: 5x10
Hacksquats: 3x8
Stifflegged Deadlifts: 3x8
Barbell Rows: 3x8
Pullups 3x10


Push days
Benchpress: 10x10
Laterals: 5x10
Frenchpress: 3x10
Barbell Curls: 3x10
Calf raise: 5x10
Abs: 3x10


the 10x10 for bench works like this (setsxrepsxweight):
the weight is of course just an example.


2x10x100kg
2x10x97,5kg
2x10x95kg
2x10x92,5kg
2x10x90kg

You don't add weight untill you've gotten all 100 reps.
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Old 06-19-2006, 05:48 PM   #4
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Check out Rocky's log. He did some push/pull workouts
 
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Old 06-19-2006, 05:53 PM   #5
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Quote:
Originally Posted by philosopher
Check out Rocky's log. He did some push/pull workouts
and I'm doing them now
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Old 06-19-2006, 07:00 PM   #6
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Quote:
Originally Posted by Johnny Bravo
Pull days setsxreps

Squats/Olympic squats: 5x10
Hacksquats: 3x8
Stifflegged Deadlifts: 3x8
Barbell Rows: 3x8
Pullups 3x10


Push days
Benchpress: 10x10
Laterals: 5x10
Frenchpress: 3x10
Barbell Curls: 3x10
Calf raise: 5x10
Abs: 3x10


the 10x10 for bench works like this (setsxrepsxweight):
the weight is of course just an example.


2x10x100kg
2x10x97,5kg
2x10x95kg
2x10x92,5kg
2x10x90kg

You don't add weight untill you've gotten all 100 reps.

Not that this is a bad routine and not stepping on JB's toes, but this is what I'd call an upper/lower split - I'd have the squat movements on the push day - nonetheless this is a valid routine.
The only alteration I may make is replacing laterals with military press which is a more compound movement for the shoulders. I know JB has ridiculously well developed shoulders from minimal work but you may not be so lucky! :) Just a thought.
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Old 06-20-2006, 02:26 AM   #7
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Also I would have four routines not two repeated routines per week. More exercises is good.
 
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Old 06-20-2006, 12:24 PM   #8
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Quote:
Originally Posted by tim290280
Also I would have four routines not two repeated routines per week. More exercises is good.
Why?

I thought that hitting the same MU's would be the best.
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Old 06-20-2006, 09:00 PM   #9
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Quote:
Why?

I thought that hitting the same MU's would be the best.
1) high burnout rate from training same exercises several times a week
2) doesn't challenge the muscles and cns as much as several similar movement patterns
3) allows for variety within a training cycle
4) offers different ROM for muscle groups without over taxing them on any one day (more productive)
5) better balance of exercises (currently you have one hammy exercise)
 
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Old 06-22-2006, 11:07 AM   #10
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if anything, sticking with the same exercises is preferred, because, when you switch exercises, you start to recruit different motor patterns....now, most studies show that the initial increases in strength are a result of NEURAL, not muscular adaptations, so, sure, if you plateau on one exercise, and switch to another, you should make gains on the other, but those gains are neural, not muscular
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Old 06-22-2006, 09:15 PM   #11
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Quote:
if anything, sticking with the same exercises is preferred, because, when you switch exercises, you start to recruit different motor patterns
Yes, but you are using a larger pool of motor patterns in any given training cycle, so the CNS is going to be promoted more effectively (read challenged). Also it means that you will have greater adaptations and promote better recruitment to allow better muscular development (hypertrophy from better muscle recruitment patterns).
 
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Old 06-23-2006, 10:01 AM   #12
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My views, when it comes down to it, it makes little difference about changing exercises, So i'd tend to agree with JB. Sure, Tim is correct that you will use more motor patterns, but will that lead to hypertophy? I dont think so. Obviously, a more efficient CNS leads to more hypertrophy potential, but changing the exercise and thus the motor patterns will basically put you back into newbie stage for that exercise, where your body basically just learns how to lift the weight as far as intramuscular co-ordination, motor unit synchronization, rate coding, proper reciprocal inhibition, etc. Thats why most studies on initial gains from weight lifting are neurological, after the neurological stuff happens where the body learns how to lift the weight, hypertrophy kicks in. Other studies show that the transfer rate between similar exercises, such as flat and incline bench, is pretty low, due to these reasons.

Now, im not saying stick with one and only one exercise per part, obviously things such as structural balance and what not have to be considered, but i think for the most part maximum hypertrophy per body part would pick the biggest compound exercise like a squat or a deadlift and focus on that lift and keep getting stronger. Obviously you will experience plateaus, but then i feel it'd be a better idea to change the paramaters of the exercise, such as the intensity, reps, etc... rather than the exercise itself.
 
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Old 06-24-2006, 01:49 AM   #13
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Ahh I see the misunderstanding.

I'm talking about spreading the couple of exercises done per body part over two days and balancing up the number performed for opposing movements. I'm not talking about changing exercises mid week, just hitting the muscles over two days instead of anilating in one session. Using the same exercises session to session when going upper/lower creates that imbalance.
 
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