Benefits of the Push/Pull split.

[Trevor Ross]

Pull= (Upper back, Lats, Biceps, Forearms, and Hamstrings)
Push=(Chest, Triceps, Quads, Shoulders, and Calves)

1: You get to go to the gym a little more often (something I enjoy).
2: You can train on consecutive days (if you have an unpredictable schedule).
3: I think they promote better recovery then most systems.
4: Squats and Deadlifts have their own days.
5: There's more emphasis on building weak points.
6: The big lifts are still cornerstones of this style of programming.
7: It's another effective option if you're bored with your current program.
8: It splits the body more effectively then the Upper/Lower system.
9: Workouts are still around the one hour mark (providing you regulate the volume properly).
10: You can do more then one exercise per bodypart (you still have to keep volume in mind).

Taylor it to your own needs and style of training.

[CoopDawg]

ive never did much of a push/pull so i wouldnt know, nice write up though

[big_swede]

So, the purpose is to do all the exercises listed under A and B in the same workout!? Or pick a few?

[lurker]

yeah if your supposed to do all the workouts listed in each a/b in one day, thats kind of a lot. 10 different workouts in one day @ a standard 3x10 set up would be pretty long and brutal.

[Carl1174]

nice post

Carl.

[Trevor Ross]

Originally Posted by big_swede

So, the purpose is to do all the exercises listed under A and B in the same workout!? Or pick a few?

Workout A and Workout B are their own days. Doing A and B on the same day (as written) would be non-productive.

[glwanabe]

Originally Posted by Trevor Ross

Workout A and Workout B are their own days. Doing A and B on the same day (as written) would be non-productive.

Even doing A or B as it is written is a bit much unless your not putting much intensity into the moves, or you are at least an intermediate level lifter.

A beginner would be far better off with a simpler A/B setup until they have built a good base of muscle.

[Trevor Ross]

Originally Posted by glwanabe

Even doing A or B as it is written is a bit much unless your not putting much intensity into the moves, or you are at least an intermediate level lifter.

A beginner would be far better off with a simpler A/B setup until they have built a good base of muscle.

It's only a 30 set workout (providing you're using 3 sets per exercise), and there's also the adaptation phase that has to be considered too. The intensity should be moderate because the frequency of the muscles being worked is moderate. It looks like more then it actually is, when I first started out I did an Upper/Lower similar to this, and I didn't feel overtrained at all. The weights just went up.

[glwanabe]

Your A session
A:

BB Press
DB upright row
BB Squat
Front squat
Bench press
Reverse grip bench press (to the clavicle)
BB calf raise
BB seated calf raise (sets of 20)
Dips
Close grip bench press

I would drop about half of that session to look like this.


BB Press
BB Squat
Bench press
BB calf raise
Dips
Ab work

this could be worked as a 5x5, a 3x10, or even a 3x8-12.

This would be a solid program for a beginner. Some of the other moves could be added back in at a later time.


B:

Pull up
DB row
Deadlift
Glute/Ham raise
DB shrug
Wide grip BB row to the chest
BB curl
Drag curl
Wrist curl
Hammer curl

The B session looks like a bit of a mess of moves.

Pull up
DB row
Deadlift
Glute/Ham raise
DB shrug
Wide grip BB row to the chest

All of these are good movements, but doing all of these in the same session seems a bit much.


BB curl
Drag curl
Wrist curl
Hammer curl

4 different curl movements?

The whole B session seems like a shotgun approach. Deadlifts, and one other move should be plenty for back work. The whole session doesn't seem very well thought out, and there is a large amount of overlap.

That's just my opinion.

[Violent Volume]

Originally Posted by glwanabe

BB curl
Drag curl
Wrist curl
Hammer curl

4 different curl movements?

That's too much. Might as well do a Weider split with that volume.