PUSH AND PULL WORKOUTS: THE SECRET WEAPON

Here’s the bad news. Contrary to common opinion the conventional and basic lifting programme of a different muscle group each day may actually be hindering your progress. This traditional system can be time consuming, boring, ineffective and can often contribute to problems in the body due to imbalances caused by training one muscle more than another.

Admit it, we all have that one day we prefer and put more effort into and that one day most of us dread.

(Hint: Starts with L ends in EGS)

Instead, we offer an alternative workout routine for your consideration and we swear by it. It adds variety to your programme, addresses all your muscle groups AND helps create a full, balanced body that will help you move better, look better and make more gains.

Sounds good right? It gets even better. With this secret weapon you only need to schedule 4 days a week MAX.

Crack your string vests out, that’s a reason to celebrate if ever I heard one.

Alright, I’m sceptical because this sounds too good to be true, what’s your secret?

The super simple Push and Pull workout routine! You work on push exercises one day, followed by pull exercises the next, it really is that simple.

To expand, a push workout contracts your muscles when weight is being pushed away from your body. The primary muscles used in a push workout include chest, triceps, quadriceps, calves, and shoulders. Examples of push exercises are push-ups, squats, and the shoulder press.

A pull workout is the exact opposite. Pull exercises are those where the muscles contract when weight is being pulled towards your body. The primary muscles in a pull workout includes all back muscles, biceps, hamstrings, obliques and trapezius. Examples of pull exercises are pull-ups, back rows, deadlifts, and bicep curls.

There are 4 key benefits to a push and pull workout routine:

1) They are more time efficient.

Very few people are in the position to, nor want to, work out 6 days a week. A push and pull routine may offer an alternative that is just as, if not more effective but in less time. Leaving you more time to work on other fitness goals, or pay attention to the Mrs you previously neglected for the gains!

2) They help create muscle balance.

Dividing our muscles into different days can lead to imbalance. The most common is overworking our chest versus our back creating a hunch in the shoulders and upper back. With a simple pushing and pulling workout we create a more balanced physique.

3) They aid injury prevention.

Overtraining major muscle groups are a common way to injure yourself as is underworking muscle groups because the surrounding muscles overcompensate and take the strain leading to injury. Balancing push and pull moves will help you not to overwork and stress your muscles and give you plenty of recovery time between workouts.

4) They can increase muscle mass in ALL muscle groups.

A push and pull routine increases time spent on all muscle groups (yes this means not just one leg day!)

Now on to the important bit:

How to implement Push/Pull routines

There are two ways you can schedule a Push/Pull routine:

1. Supersets

• Doing both push and pull moves the same day.
• This can be three to four days a week with a rest day between each.
• Do a push move immediately followed by a pull move.
• 3-6 supersets a day hitting multiple muscle groups
• 3 sets of each exercise
• 8-15 repetitions in each set where you pick a weight that is really challenging (while maintaining good form) to lift by the time you get to your goal rep.

Push/Pull Superset Schedule Example

Workout 1 (3 sets each):

• Push-ups followed by pull–ups
• Squats followed by dead-lifts
• Triceps press followed by bicep curls

Workout 2 (3 sets each):

• Chest press followed by mid-back rows
• Leg extension followed by leg curls
• Upright rows followed by shoulder press

Workout 3 (3 sets each):

• Pectoral fly followed by Lat pull downs
• Glute bridges followed by crunches
• Calve raises followed by Toe raises

1. Push Followed Pull

• Schedule by doing all push moves one workout day and all pull moves the next workout day.
• This can be done 2- 4 days a week (as long as there are both even amounts of push and pull days). So if you do two push days, you must do two pull days.
• 5-8 exercises a workout day
• 3 sets of each exercise
• 10-15 repetitions in each set where you pick a weight that is really challenging (while maintaining good form) to lift by the time you get to your goal rep.

Push following Pull Workout Schedule Example:

Push Day 1

• Push-ups
• Incline dumbbell press
• Weighted squats
• Dips
• Shoulder press

Pull Day 1

• Pull-ups
• Wide grip barbell rows
• Straight-leg deadlifts
• Bicep curls
• Oblique twists

Push Day 2

• Chest Dumbbell Press
• Curtsey Lunges
• Tricep kick backs
• Calve raises
• Plank with leg raises

Pull Day 2

• Romanian Dead lifts
• Dumbbell rows
• Face pulls
• Hammer curls
• Leg curls

So next time you need to change up your programme consider adding push and pull exercises to your workout routine and let us know what you think. Done right you may find it will give your body the muscular balance it needs and leave you looking and feeling stronger and fitter.