Pull - Push Workout

How To Work Opposing Muscle Groups On Different Days For Optimal Muscle Growth

The basic idea behind the push pull workout is to work the pulling muscles one day and work the pushing muscles another day.

Muscles with multiple actions like the legs and abs are evenly divided.

The workout's main advantage is to provide adequate rest to all of the major muscle groups of the body.

This way, the muscle have the optimal amount of rest and recovery times needed for muscle growth.

This particular training method focuses on the specific action needed to work one muscle or muscle groups that push away from the body (ie: triceps that push away from the chest) to muscles that pull toward the body (ie: biceps required to pull the weight into the body such as a row).

Let's take a look at the workout:

Day one (Monday): Chest, shoulders, triceps, and abs;

Day two (Tuesday): Legs, back, and biceps;

Day three (Wednesday): Rest.

This type of workout gives the cycle of body parts trained about 48 hours to rest. However, an alternative is to space the workouts further apart to give the targetted muscles more time to rest.

Here's another example of this kind of push pull workout with one more days rest:

Day one (Monday): Chest, shoulders, triceps, and abs;

Day two (Tuesday): Legs, and calves

Day three (Wednesday): back, and biceps.

Day four (Thursday): Rest.

You will have to keep in mind that the recovery periods will depend on your intensity levels and progress. As you improve with each of your workouts - Which you should be doing, you will need to give your body more time to recover. This is a good thing because the more rested your body is, the better your workouts will be and hence, more muscle growth.

This type of workout is combining a 3-day split weight lifting routines with the pull push workout concept. By adding in another day of rest, the muscles get an additional 24 hours to recuperate. If you find that your muscles are still sore on day three using the first pull push workout, try using the second pull push workout and you can add more muscle recuperation.

Remember, the whole idea behind push - pull workouts is about recovery. You work your push muscles one day, than work your pull muscles the other, take a day to rest and repeat. It's all about the recovery.

All the best








Don't know what to eat to Build Muscle?

Click Here for Muscle Building Recipes...FREE!!

Free 12 Week Muscle Building Course
Get Big!

Includes a 12 week program with routine, diet, and tips - FREE - Click Here

[?] Subscribe To This Site

Add to Google
Add to My Yahoo!
Add to My MSN
Add to Newsgator
Subscribe with Bloglines

| Return to top | Disclaimer | | Privacy Policy | | Disclaimer |

Copyright © 2003 - 2013 - Building-Muscle101.com - All Rights Reserved
Site protected by copyscape | copysentry

We respect your privacy
Build Big Biceps...FAST!!

Get your FREE copy of "Building Big Arms" and INSTANTLY receive a 90 page program containing a complete 12 week, arm blasting program.

Discover the secrets and techniques that I've used to jack my arms to just over 19". There are no gimmicks or hidden agendas, just a solid 12 week plan that will show you, step by step how to attain big, powerful biceps and horse shoe triceps.

I will show you how to dramatically increase your biceps and triceps size and to help improve your overall strength levels - FOR FREE! Simply fill out the following information and you'll have instant access.