push and pull, two major muscle groups in a workout

  • Posted by a hidden member.
    Log in to view his profile

    Mar 01, 2012 6:34 PM GMT
    What do you think of the following?

    I want to mix up my work out I've been doing for a while, with the same goal to gain muscle mass. I'm a smaller guy, cut, but thinner than my pics look, weigh 116 pounds.

    A strong, handsomely muscular guy, balanced physique, in his thirties I guess, told me the following is good for any stage of strength training, bodybuilding or size. Do push and pull exercises on the same work out day. This means you do back and chest on the same work out day. He said to stay with "power" exercises, to forget flys, that flys and so forth don't build your chest. Stick with chest presses, flat, incline, and then I forgot what other exercise (I just did push ups for my third), and do back same day. Not tons of exercises, just a few of the "power" exercises that build muscle and that is it, or you are over training. I didn't get to ask any more questions about this.

    I asked a muscular super fit trainer if doing two major muscle groups on the same day is too much. He said does it all of the time, it may take a lot of you, but it is OK. He said go back and forth, chest, back, chest, back with exercises.

    I tried it, got my workout done in less time than usual, but it was a good thorough workout. I used to make sure I at least two good fly exercises to build and define the inner chest. This time I checked out my chest as usual after my workout, and was surprised to see it was pumped all over including the middle, more than usual. I don't know if it was just because it was new, or whether it is true that what really makes your chest grow is just a couple of basic "power" exercises. My back felt worked, too. I understand what I saw was the pump and my muscles didn't grow yet until nourished and new tissue grows. I'm just saying it looks like it hit all the right spots by just doing that workout. I'm just wondering if this is only because I switched up my workout, and what I did doesn't really matter as much; or if this focus on only a few "power" exercises, push and pull, will do much more than just because it it is a new workout? Or am I not doing enough for my chest and back if just those few exercises together on one day?

    I made up this workout from the little he told me. Two days are push and pull. Abs each day but if any focus day for abs, it is leg day. I spaced this so upper and lower body get at least one day rest in between.
    Monday - chest and back (push and pull)
    Wednesday - shoulders
    Thursday - legs
    Friday - biceps and triceps (push and pull)

  • ATXnative

    Posts: 240

    Mar 01, 2012 7:09 PM GMT
    As you can see from the the proffessionals are telling you... everyone does it differently, and everyone that does it alot, grows.

    1) its not that quick

    2) Find what you enjoy, what works for you, and what keeps you going to the gym

    Ur plan sounds good, go for it bro.

    IM about to go do week 10, day 4 of the muscle building program from here. Its made a noticeable difference(but Its not easy!)
  • Posted by a hidden member.
    Log in to view his profile

    Mar 01, 2012 8:11 PM GMT
    Love push and pull.
    Can do it with legs too.
    Find that I'm stronger with a muscle after completing set with its antagonist.
    Also find supersetting push/pull gets more excercies in more quickly since you rest after completing both sets, the push and pull, and then another superset of push and pull.
  • mindandmuscle

    Posts: 44

    Mar 01, 2012 8:48 PM GMT
    Push and pull is at the core of my workout routine,like partouse, I like doing them in supersets...even giant sets. The whole idea is to promote growth and strength by working opposing muscles...it really works for me. It's a big part of the "Body Sculpting Bible" program that I've been on for almost a year.
    I do take issue with the idea of only doing "power" exercises, that's fine if you are just looking for strength, but the more targeted exercises like flyes or isolation curls are great for definition.
    Good luck on your new routine, I'm sure you'll enjoy it and get results...just keep at it!icon_smile.gif
  • Posted by a hidden member.
    Log in to view his profile

    Mar 02, 2012 5:17 AM GMT
    Yup. Push/pull has been working quite well for me over the years. But I repeat a couple of days.

    Mon - chest/back
    Tues - off
    Wed - shoulders/biceps/triceps
    Thur - quads/hams/lower back/abs
    Fri - chest, little bit of back work
    Sat - repeat Wed routine
    Sun - off
  • Posted by a hidden member.
    Log in to view his profile

    Mar 03, 2012 7:15 PM GMT
    Thanks for your replies. Good ideas. This was the first week I tried my new workout. Yesterday I did biceps triceps, and they were pumped more than I can remember for years.
  • Posted by a hidden member.
    Log in to view his profile

    Mar 03, 2012 7:39 PM GMT
    Just remember the SAID principle: your body will adapt to what you do so keep it guessing. Even if you stay with push/pull as your main theme be sure to mix up the exercises. Growth stops when your body becaomes accostomed to what you are putting it through.