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Push-Pull Weight Training Split Routines

December 29, 2007

Push-Pull Weight Training Split Routines

If you weight train you must eventually split up your muscle groups into different workouts to hit each muscle with enough sets, exercises, and intensity and get enough rest to keep increasing your muscle size and strength. For natural weight trainers a 3 way weight training split routine is usually the way to go - working out the entire body over 3 different workouts. So which muscle groups should you train together for each workout when you follow a 3 day split routine? One of the best ways to group your muscles into separate workouts is to use a “push-pull” weight training split routine.

A push-pull routine basically calls for you to train the upper body muscles used to “push” weight away from you at one workout and train the upper body muscles used to “pull” weight towards you at another workout with the legs worked during the other workout. Doing this will allow you to train the major upper body muscle groups on the same day as the smaller muscles that assist them on most exercises. Working out these related muscle groups during the same workout will ensure that you get plenty of rest and recovery between workouts for each muscle group.

The “push” workout in a 3 day push-pull split routine involves training the chest, shoulders, and triceps. Both the shoulders, particularly the front deltoid muscles, and the triceps assist on most major chest weight training exercises such as the bench press and incline bench press. Because of this, training your chest first will warm up your deltoids and triceps for their subsequent workouts so you don’t have to spend much, or any, time doing warm up sets for them. The shoulders should be the second muscle group you train during this workout because the triceps assist on many major shoulder exercises like military and dumbbell presses. This leaves the triceps as the last muscle group you would train on the “push” day. Training these 3 muscle groups at the same workout will give them an equal amount of recovery before your next “push” day so you’re pectoral training won’t suffer due to weakened shoulders or tricepss.

The “pull” workout in a 3 day push-pull split routine involves training the upper back and biceps. The biceps assist on most upper back exercises and will be warmed up nicely when it comes time for their training. Since these muscles are being trained during the same workout you won’t have to worry about the biceps not being recovered enough to handle your upper back training.

The final day of your push-pull split routine will be dedicated to leg and lower back weight training. If you do your lower back exercises on the upper back-biceps day your lower back muscles will be weakened when you do squats and related exercises. Even if you do a push-pull routine with legs on the first day and back and biceps on the second day your lower back may be weakened from the major leg exercises. Do your quadriceps weight training first, followed by lower back, hamstrings, and calves.

For more information on weight training workouts, split routines, and building muscle visit weighttrainingadvice.com.

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Written by Supertraining · Filed Under Weight Training

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