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Push-Pull Workout

by Travis Hlavka

I’ve noticed that the push-pull workout is a direct competitor with the opposing muscle groups workout. Most people love one and think the other is just ok. I personally prefer the opposing muscle groups workout, but I have done the push-pull workout and definitely see the benefits.

Push-pull uses complimentary muscle groups. For example, when you’re working your lats, your biceps get a great workout also. So why not work them both out together? Makes sense right?

I just never got the amazing pumps buy using the push-pull workout. Yes, I did get a pump, but I could still take off my shirt afterwards with no problem.

Here is a typical (what I’ve seen the most) push-pull workout:

  • Monday: Chest/Triceps
  • Wednesday: Back/Biceps
  • Friday: Legs/Shoulders (Yeah, I know, this makes no sense at all. I have seen shoulders done on Monday with chest/tris, but I think it just adds too much time to the routine so people do it with legs.)

I’ve done this routine similar to the way I ran the opposing muscle groups workout. 4 sets of 10, 8, 6, 4 increasing the weight with each set. (However, for some exercises I would sometimes do 4×8)

Another benefit of this type of workout is that you have less chance of over-training the smaller muscles since they are only getting hit once/week instead of one time as a secondary muscle group (ie. triceps when doing chest), and once as a primary muscle group.

Overall, this works pretty well and for some people it works great. I got spoiled by the opposing muscle groups workout INSANE pump so when I tried the push-pull workout I was disappointed.

Everyone is different and certain workouts, supplements, etc, work better than others depending on the individual.

Click here to download my Push-Pull Workout spreadsheet

Travis Hlavka (9 Posts)

I may act like a 12yr old a lot of the time, but that's because I have a genetic defect that will not allow me grow up. HOWEVER, I do take strength training and fitness very seriously and I love using what I know to help others reach their fitness goals and avoid the bazillion mistakes I've made in my 25+ yrs of training. Since I don't know everything, I never stop learning. Note: I am no longer a "certified" trainer, but I truly understand more about fitness and health now than I ever did with that official piece of paper.

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