Push-Pull Weight Training Routines
Weight Training Advice
natural weight trainers following a 3 way weight training split routine is usually the way to go - working out the whole body over 3 separate workouts. So which muscles should you group together for each workout when you follow 3 day split routine? One of the best ways to group the muscles into separate workouts is to use a push-pull weight training routine.
A push-pull routine basically calls for you to exercise the upper body muscles used to push weight away from you at one workout and exercise the upper body muscles used to pull weight towards you at another workout with the legs trained on their own day. Doing this will allow you to train the major upper body muscle groups - the chest and back - on the same day as the muscles that assist them on most exercises. Working out these related muscle groups on the same day will ensure that you get plenty of rest and recovery between workouts since you won't be training a muscle that assists on the major upper body muscle groups the day before or after training that muscle group.
The "push" workout in a 3 day push-pull routine involves weight training the chest, shoulders, and triceps on the same day. Both the shoulders, particularly the front deltoid muscle, and the triceps assist on most major chest weight training exercises such as the bench press and incline press. Because of this, training the chest first will warm up your delts and triceps for their subsequent workouts so you don't have to spend much time doing warm up sets for them. Shoulders should be the second muscle group you train on this day because the triceps assist on many major shoulder exercises like military and dumbbell presses. This leaves the triceps as the last muscle you would train on the "push" day in a push-pull weight training routine. Training these 3 muscle groups on the same day will give them an equal amount of recovery before your next chest, shoulder, triceps day so you're pectoral training won't suffer due to weakened shoulders or tris.
The "pull" workout in a 3 day push-pull routine involves exercising the upper back and biceps. The biceps assist on most upper back weight training exercises and will be warmed up nicely when it comes time for their workout. Since these muscles are trained on the same day 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 routine will be dedicated to leg and lower back training. If you do your lower back exercises on the back-biceps day your lower back muscles will be weakened when you squat for the quadriceps. Even if you do a push-pull routine with legs on day 1 and back and biceps on day 2 your lower back may be weakened from the major leg exercises if you want to train lower back with upper back unless you put an extra day of rest between workouts. Do your quadriceps exercises first, followed by lower back, hamstrings, and calves.
Since the abdominal muscles recover very quickly you'll want to train them at every other workout in a push-pull weight training routine, or maybe even do a little ab work at the end of every workout.
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If you weight train you must split up your muscle groups into different workouts to hit each muscle with enough sets, exercises, and intensity along with enough rest to get the results you want. For the
