PULL / PUSH ROUTINE

PULL / PUSH ROUTINE

TABLE OF CONTENTS
*PRELIMINARY
*CONSIDERATIONS *ROUTINE STRUCTURE
*EXPLANATIONS OF EXERCISES
*EXAMPLE OF A ROUTINE
*FREQUENT DOUBTS

It has been a long time since I upload a routine to the web and this one that I share today is a structure with which many of my clients have achieved great results and that I myself have fiddled with seasons and I have enjoyed a lot. Basically it is a push pull routine in which we will focus a training session on the muscles that are mainly responsible for doing pulling movements (back, biceps, rear deltoid, trapezius, gluteus, hamstrings and forearm) and another day on the that we will focus on the muscles that are responsible for doing pushing movements (pectoral, anterior deltoid, triceps, quadriceps and calf)

We will also add different ranges of repetitions to maximize the stimuli, I will give alternatives, a routine made and options for you to do your own routine in the way you see most appropriate.

I hope it helps you, that you try it and tell me your impressions and comments.
Go for it.

PRELIMINARY CONSIDERATIONS

  1. We are facing a hybrid routine, designed to gain strength and hypertrophy alike.
  2. Being a hybrid, it will have low, medium and high rep ranges.
  3. The routine is focused on multi-joint exercises, with accessory exercises to add metabolic stress and some bulk. However, the most important thing is to progress in multi-joint exercises, since they give us much more benefit in general.
  4. The routine is initially planned to have 4 days of training. 2 pull and 2 push. One of them centered on the leg and the other centered on the torso. That does not mean that it must be done this way and with these training days. You can train more, you can train less, you can change the emphasis in certain zones. All this I will explain later.
  5. If you're just starting out, I don't recommend this type of routine yet. Start with something more appropriate to your level.
  6. This routine is designed for the volume stage as stated here. For definition, the volume would probably have to be modified, although it would have to be assessed individually.

ROUTINE STRUCTURE

Initially I am going to propose the structure on which the routine is based without delimiting exercises, so that you can get an idea of ​​more or less how it will be raised and you can customize it to your liking. Then I will give you an example with exercises for you to be inspired or directly use it.

DAY 1 PUSH (TORSO)
EXERCISESERIESREPETITIONS
VERTICAL PRESS3-54-6
HORIZONTAL PRESS3-46-8
SQUAT VARIANT2-48-10
UNILATERAL LEG EXERCISE2-310-12
ACCESSORY EXERCISE TORSO 1two12-15
LEG ACCESSORY EXERCISEtwo12-15
TORSO 2 ACCESSORY EXERCISE (OPTIONAL) two12-15
DAY 2 TIRÓN (TORSO)
EXERCISESERIESREPETITIONS
VERTICAL PULL3-54-6
HORIZONTAL PULL3-46-8
KNEE FLEXION EXERCISE2-48-10
HIP EXTENSION EXERCISE2-38-10
ACCESSORY EXERCISE TORSO 1two12-15
LEG ACCESSORY EXERCISEtwo12-15
TORSO 2 ACCESSORY EXERCISE (OPTIONAL) two 12-15
DAY 3 PUSH (LEG)
EXERCISESERIESREPETITIONS
SQUAT VARIANT3-54-6
PRESS VARIANT OF QUADRICEPS3-46-8
HORIZONTAL PRESS2-48-10
VERTICAL PRESS2-310-12
LEG ACCESSORY EXERCISE 1two12-15
ACCESSORY EXERCISE TORSOtwo12-15
LEG 2 ACCESSORY EXERCISE (OPTIONAL) two12-15
DAY 4 TIRÓN (LEG)
EXERCISESERIESREPETITIONS
DEAD WEIGHT VARIANT3-54-6
KNEE FLEXION EXERCISE3-46-8
CHOOSE PULL (VERTICAL OR HORIZONTAL)2-48-10
FACEPULL VARIANT2-38-10
LEG ACCESSORY EXERCISE 1two12-15
ACCESSORY EXERCISE TORSOtwo12-15
LEG 2 ACCESSORY EXERCISE (OPTIONAL) two 12-15

EXPLANATIONS OF EXERCISES

You will see that there is a lot of freedom to choose exercises if we see the previous template, and it is expressly done. The exercises you decide to do I want to be based on:

  1. The security you have in doing them safely.
  2. That you feel comfortable doing them and that they fit your biomechanics and proportions
  3. That they respect your condition and previous injuries.

In other words, I don't want to force you to do a traditional squat if you feel uncomfortable and hurt or feel discomfort every time you do it. I don't care if it's more optimal or more "alpha."
I want you to look for a variant that is comfortable for you and you can do it giving 100% minimizing the risk of injury and that you can do it continuously to progress in the exercise. It is clear?

We are going to narrow down and explain a bit all the options so that there are no doubts.

VERTICAL PRESS

In this section we have any overhead press. We can choose:

  1. Raised military press
  2. Seated military press
  3. The above with bar
  4. The above with dumbbell
  5. The above with landmine
  6. Military press on machine

If it is an exercise with low repetitions, I recommend that you do it with a bar , mainly because starting a movement and getting into a position with dumbbells is much more complicated. But I tell you, you have the last word.

HORIZONTAL PRESS

This includes presses that mainly involve the pectoral. Can be:

  1. Flat bench press
  2. Incline press
  3. Decline press
  4. Any of the above with dumbbell
  5. Floor press, etc ...

The same recommendation as with the previous one, if the repetitions go down, I recommend you park the dumbbells and prioritize the bars.

SQUAT VARIANT

Here you can include any squats that have been and are available. As options we have:

  1. High bar back squat
  2. Low bar back squat
  3. Front squat
  4. Zercher squat
  5. Seat bar squat

The exercise that you like the most and that you enjoy the most. In case of injury, a Quadriceps Press variant can be done.

UNILATERAL EXERCISE

Because it is included in the push day, the unilateral work will focus on quadriceps exercises primarily. Why is it important to add one-sided work? Here I explain it to you.
That is, we can choose:

  1. Strides (in movement, on site, inverse, etc ...)
  2. Bulgarian squats
  3. Pistol squats
  4. Unilateral Quadriceps Press

VERTICAL PULL

In this section we have the pulls and pull-ups. We can choose any width and grip position. That is, we can do:

  1. Pull-ups / Pull-ups prone
  2. Neutral Pulldowns / Pull-ups
  3. Pulldowns / Pull-ups
  4. Pulls / Pull-ups with wide grip
  5. Pulldowns / Pull-ups with close grip
  6. Pulldowns / Pull-ups with narrow grip.

Remember that there is hardly any difference in muscle activation between different grips and amplitudes, and that the safest grip for most people is usually the neutral grip.

HORIZONTAL PULL

Here we have the oars mainly. I recommend that you choose an exercise that does not overload the lumbar area too much for this section, because we will be fatigued enough with hip extension exercises included in this training. Mainly the day that there is an emphasis on the leg. As options you have:

  1. Barbell row
  2. Dumbbell row
  3. Rowing Gironde
  4. Pointed rowing
  5. Supported machine rowing
  6. Row T
  7. Chin Row Done Right

KNEE FLEXION

In this section we have exercises that involve the femoral in its function of flexing the knee. Why is it important to do this? I explain it here.

In this section we can choose:

  1. Seated hamstring curl
  2. Stretched femoral curl
  3. Nordic curl
  4. Scroll Platform Curl

HIP EXTENSION

With this other exercise we will affect the femoral with its other function, which is to extend the hip. We will also work the gluteus. In this category we have:

  1. Hip thrust
  2. Glute Bridge
  3. PullThrough in cable

VARIANT QUAD PRESS

Here we will have a list of exercises that will stimulate the quadriceps while minimizing the involvement of the lumbar and the torso in general. It is a good option to add volume without having to deal with limiting factors and for people with injuries.

Here we can choose:

  1. Quadriceps press, varying widths and heights of foot position.
  2. Hack squat
  3. Legs forward multipower squat.

DEAD WEIGHT VARIANT

In this category we can choose the variant that we like the most and with which we feel most comfortable. Can be:

  1. Conventional deadlift
  2. Deadlift with deficit
  3. Sumo Deadlift
  4. Romanian Deadlift
  5. Good morning
  6. Deadlift with straight legs

If there is an injury that prevents deadlifts or variants, it can be substituted with a hip extension exercise.

FACEPULL VARIANT

I find the facepull an essential exercise in a balanced routine. Why? I explain it here .

That said, any variation can be made as long as the movement pattern is similar. Namely:

  1. Facepull with pulley
  2. Dumbbell Facepull
  3. Facepull with resistance bands
  4. Neck Pull
  5. High rowing

ACCESSORY EXERCISES

This is where you have the most freedom to customize the routine. Accessory exercises are used to add volume to body parts that need more work, are lagging behind, or want to be more empowered. Ideally they are isolation exercises, which will put little strain on the body after the previous tute and which will not cost as much to recover. That is, I do not recommend that you do deadlifts as an accessory exercise, for example.

Let's put examples to make it clear:

ACCESSORY TORSO EXERCISES (PUSH)

  1. Pulley openings, variable heights
  2. Pectoral press on machine
  3. Choice of triceps extensions (prioritizing overhead)
  4. Lateral raises (can go on any torso day, push or pull)

TORSO ACCESSORY EXERCISES (PULL)

  1. Choice of bicep curls (bar, dumbbell, pulley, hammer, prone, ...)
  2. Trapezius shrugs
  3. Pullover on pulley
  4. Lateral raises (can go on any torso day, push or pull)
  5. Any row or pull with a controlled cadence and focusing on contraction

LEG ACCESSORY EXERCISES (PUSH)

  1. Quadriceps extensions (be very careful with these)
  2. Strides
  3. Quadriceps press
  4. Plyometric work
  5. Calf raises (sitting or standing)

LEG ACCESSORY EXERCISES (PULL)

  1. Unilateral femoral curl
  2. Adductions and abductions

EXAMPLE OF A ROUTINE

DAY 1 PUSH (TORSO)
EXERCISESERIESREPETITIONS
MILITARY PRESS WITH BAR3-54-6
FLAT PRESS WITH BAR3-46-8
FRONT SQUAT2-48-10
BULGARIAN SQUAT2-310-12
SIDE LIFTS WITH PULLEYtwo12-15
SITTING TWIN LIFTStwo12-15
INCLINED OPENINGS two12-15
DAY 2 TIRÓN (TORSO)
EXERCISESERIESREPETITIONS
DOMINATED SUPINE WEIGHTS3-54-6
ROWING WITH DUMMY3-46-8
FEMORAL STRETCHED CURL2-48-10
HIP THRUST2-38-10
BICEPS CURL IN SCOTT BANKtwo12-15
PULLTHOUGH CABLEtwo12-15
PULLOVER IN PULLEY two 12-15
DAY 3 PUSH (LEG)
EXERCISESERIESREPETITIONS
REAR SQUAT3-54-6
HACK SQUAT IN MACHINE3-46-8
INCLINED PRESS2-48-10
MILITARY PRESS WITH LANDMINE2-310-12
TWIN LIFTStwo12-15
FRENCH PRESStwo12-15
SLIDING STRIDES two12-15
DAY 4 TIRÓN (LEG)
EXERCISESERIESREPETITIONS
ROMANIAN DEAD WEIGHT3-54-6
FEMORAL SITTING CURL3-46-8
I paddle to the chin2-48-10
FACEPULL IN PULLEY WITH ROPE2-38-10
HIP THRUSTtwo12-15
HAMMER GRIP CURLtwo12-15
EMPTY

FREQUENT DOUBTS

CAN I TRAIN MORE DAYS? CAN I TRAIN FEWER DAYS?

Yes you can. The routine is designed to train four days and rest three, but you can train two days in a row and rest one. This will increase the total volume and frequency, so the volume per workout may need to be adjusted.
You can train less too. For people who only have three days, they can alternate workouts, so that one week they do two push and one pull and the next two push and one push. In that case, perhaps the volume per session should be increased moderately to compensate.

BREAK TIME

Rest times must be constant. Many people believe that you should minimize rest times between sets to maximize hypertrophy. However, the studies carried out in this regard say otherwise. Less rest does not increase hypertrophy, on the contrary.

As a general rule, breaks will be established as follows:

  1. Multi-joint exercise in strength range (1-5 reps): 3-5 minutes
  2. Multiarticular exercise in hypertrophy range (6-12): 2-3 minutes
  3. Multi-joint exercise in resistance range (12-15 +): 1-2 minutes
  4. Isolation exercise in hypertrophy range (6-12): 90-120 seconds
  5. Isolation exercise in resistance range (12-15 +): 60-90 seconds

IMPORTANT : You must keep the times constant as much as possible. If for a multi-joint of strength you do 4 minutes of rest, that is always 4 minutes. It does not help me that in the first series you do 3, then 5, then 4, then 5, etc ... Constancy.

REPETITION TEMPO

The repetition tempo will ideally be as follows, unless explicitly stated otherwise in the routine:

  1. Concentric or positive phase : At the maximum possible speed. We will always try to make the bar move as fast as possible. Obviously when we handle high weights close to 1RM it will not move fast, but the intention must always be that.
  2. End of the positive phase : We do not stop.
  3. Eccentric or negative phase : Many people maintain the negative phase for a long time (usually to increase the TUT or time under tension). This is counterproductive if it lasts too long, as it overloads the central nervous system and increases the amount of soreness and recovery time. The negative phase must be controlled. Not excessively slow, not excessively fast. Personally, I don't like to even count seconds. You should be able to stop the bar at any time along the way, but you should not deliberately slow it down.
  4. End of the negative phase : If there is not explicitly in the routine that the exercise should be with a stop, there is no pause here. If you pause, the pause time will be indicated in the routine.

APPROXIMATION SERIES

The routine should include approximation sets before starting the effective sets that are specified in the routine and in the progression. These series do not count in the global count, and they serve to help the body to warm up, to begin to integrate the pattern of movement that we are going to execute and to warm up the joints involved.

I recommend using the following protocol in the first multi-joint exercises of the session and for each muscle group. For the following, it can be trimmed to 50%. For isolation exercises, it is usually enough to warm up all the exercises that you have done previously, so that you can do effective sets from the beginning. If this is not possible, start with a 70% weight set before doing the actual sets.

PROTOCOL FOR MULTIARTICULAR EXERCISES

  1. 2 SERIES WITH THE BAR ONLY
  2. 1 SERIES WITH 40% OF THE EFFECTIVE WEIGHT AT 12 REPETITIONS
  3. 1 SERIES WITH 60% AT 7 REPETITIONS
  4. 1 SERIES WITH 80% AT 4 REPETITIONS
  5. 1 SERIES WITH 90% AT 1-2 REPETITIONS
  6. FIRST SERIES EFFECTIVE WITH 100% OF THE WEIGHT WE WILL USE

The idea is to do a number of repetitions and series necessary to be able to maximize performance in effective series without becoming fatigued. However, these are general guidelines. If you need more series of approaches because the weight is too high, feel free to do so.

If you feel stiff and / or very cold before entering the room, you can do 5-10 minutes of cardio to warm up.
If the weight is light and you don't need to do so many approaches, go ahead.

IMPORTANT: The fact that it is heating does not mean that you go to medium gas. The warm-up is imperative, and you should take it for what it is: preparation for the day's workout. Therefore, centering and moving the bar at the maximum possible speed always.

WHAT PROGRESSION SHOULD I FOLLOW?

One of the most successful progressions that I usually recommend the most is the following .

You can also do series with inverse pyramid for example (although the routine is not initially planned like that, but by power it can be done), you can also try to make a linear progression from training to training (although you should not be able to because the routine is for intermediates and These should already have very limited linear progression), or you can even do a 5/3/1 style progression for the basics of the day.

As you can see, the way to progress is very varied and can be adapted to everyone.

Well, the Fitnessreal Pull Pull routine ends here. I hope you like it, that you try it and tell me your impressions.

Comments

Post a Comment