Started Pull/push on same day

[Drummer]

Just to shake things up, a buddy at the gym started me on doing pull/push routines, saying that even tho its more demmanding, he gets more power to his lifts like this. Says that after a good set of rows, his bench does better. Started this on Monday. I had doubt, but after a middle-lower back/chest day and a bi's/tri's day i seem to like it. I will also do a lat/shoulder day, and leave legs to a day as its already a pull/push routine. He also says it will help me break barriers on my stubbord ass biceps.

Any opinions on this from ppl who have tried it for a while?

~D~

[tex]

this is an awesome way to workout...i do push/pull in my 5/3/1 routine on chest day and its sick.....bench press then over to chest supported rows for heavy sets and my upper body feels like its gonna explode!

[L3]

Any opinions on this from ppl who have tried it for a while?


great growth for me when doing bi/tri and chest/back ...

really burns you out though

even with 1 day rest inbetween and 8hrs sleep and great diet, i was getting sick often after 2-3 months, runny nose, general shitty feeling, etc

[O-Train]

I work chest, shoulders, triceps and back on the same day and I enjoy it.

[Felinecougar]

Only on arm day do I do a push/pull now. Back years ago i did..

Chest/back

Shoulders/bis

Legs/tris

I did this 2 x a week and rested only a dayor so. Ended up over training and as skinny as hell.

Now it's
chest
Back
Rest
Shoulders
Bis/Tris
rest
Legs

[Bowlcut]

As far as I am concerned working agonist and antagonist muscles together is the only way to go. The science makes sense, but so does the empirical evidence when it comes to strength.

[rickyboy36]

Do you superset these?I mean do you do one set of chest then go straight to a set for back then come back??How much rest in between do you use?

[Ritch]

I ****ing hate this method. My strength is not as good. But understand the logic behind the theory and lot`s like to train this way, so have nothing against it, it`s just not for me.

[Drummer]

I felt sick on the first day. Rickyboy, ill explain my first day for example :

Day 1 : warm up with some light incline bench, and some close grip cable rows. After im warm, i wait a few minutes, then go heavy on the rows. I walk straight to the bench, wait 30 seconds to catch my breath, and lift heavy incline. I wait around 2-3 minutes and repeat. I do 2 supersets heavy, go on to the next superset after a good rest. I can say this : my incline power felt awsome, despite the burn of energy on the rows. I highly recommend loading on an array of good calories before doing this, as its energy intensive. I also have a gatorade with me. My stomach started turning as i got to my 3rd superset (2 sets of each superset heavy). I used various rows with various bench (incline, flat, decline) then ended the day with some HEAVY dips. I felt like i couldnt hold my cell to my ear.... wait... i COULDNT hold my cell up! Upper body was fully pumped and very tight. Over all, a great workout. Bi/Tri day was much the same, except not as intense because of the small muscle groups involved.

I would NOT do this routine for more than a month or MAYBE 2 at 4 days a week, cause the strain on the immune system is evident, and like the guy above said, i will start to get sick from overtraining. I firmly believe in taking a week off every 2 months to rest. I have only 30 days left on cycle, and will use this method to meet my lofty goals, which i am now confident i will do. My next log will be a rip down 20lbs (down to around 180 lean), followed by pics. At 5-8, im too short to carry 210 around. Its cumbersome lol

~D~

[Felinecougar]

Dah

the guy above said "over training" LOL I love being called a guy..but give credit due. I'm your momma.

[Drummer]

Dah

the guy above said "over training" LOL I love being called a guy..but give credit due. I'm your momma.

not you feline, talking about legalize, the one who said he was getting sick. I know your a woman ;)

[L3]

D, the only thing i would suggest when youre supersetting heavy, to do the pushing movements first, then the pulling movements.

my reasoning being, theres more chance of injury when youre pushing out that last rep on a bench then lets say bent over rows...

by doing your back pulls first you already tax your ATP reserves for a lot of the muscle groups in your upper body + get your bp up + get out of breath....then if you go do your bench, well you will be more fatigued overall, increasing the chance of injury

again, this is just me presonally, i have a bum shoulder so no being a hero for this guy

glad you are having fun with the PUMP though ,its wicked... i noticed sortof a "pain" in my chest which i attribute to having both my pecs and back pumped at the same tiem so its squeezing my lungs, but im probably wrong

i would also take a day off after chest/back day..

[Drummer]

i do rest after chest/back for sure, and i will mixing up as you suggest. Thanx for the reply,

~D~

[AlbertaBeef]

I tried it this morning for kicks after reading this thread yesterday. I did shoulders & bi's and was soaked in sweat after an hour. I managed to get about 8 sets each and also did traps and it was very intense and exhausting. I will experiment with this more but definately good training method when done properly.

[Drummer]

Did a shoulder lat pull/push today. After warmup, pulled with wide grip cable pulldowns and then straight to military. Then rear delts (reverse peck deck) then dumbell side laterals. Ouch, did that routine twice heavy and the shoulders were gonna cry. Felt good tho, ended with a couple sets of heavy lat pulldowns and went for a shake. Overall, a good day.

~D~

[fit2fight1]

It can be done this way but it will hurt first days and it will become hard in starting level but as u will do somedays it will become easy for you.

[waderow]

not my cup of tea

Chest day is enough
back day is enough
arm day is enough
shoulder day is enough
leg day is too much lol

[Drummer]

not my cup of tea

Chest day is enough
back day is enough
arm day is enough
shoulder day is enough
leg day is too much lol

I hear ya wade - ive been on that kind of routine for a while and went stale. I wasnt making the gains i knew i could. A friend who is very well built told me to try this out for 4-6 weeks. It kicks your ass into gear, and is very tough indeed. I must say, it has. It is not something to carry on for long, as it makes me feel sick on every day but arms day. My lifts and endurance has gone up very fast in response, but im only doing it for another couple weeks then its back to what you just listed. I hear ya on legs day lol!

~D~

[tex]

i do this a bit diff and with lower reps..... so on bench day I hit my bench and depending on the week i will either work up to 5rm, 3rm or a 1rm.....then after I hit incline bb bench for 3-5 sets of 6-15 reps......then its to the chest supported rows and i'll do 3-5 sets of 5-8 reps.....i will be doing this solid until I am ready for a more customized wsb routine.....works great!

[Drummer]

i do this a bit diff and with lower reps..... so on bench day I hit my bench and depending on the week i will either work up to 5rm, 3rm or a 1rm.....then after I hit incline bb bench for 3-5 sets of 6-15 reps......then its to the chest supported rows and i'll do 3-5 sets of 5-8 reps.....i will be doing this solid until I am ready for a more customized wsb routine.....works great!


nice... your chest must feel like its gonna explode after that.

[tex]

^^ indeed......kills any other routine i've done....well besides dc....this gives a more intense feeling tho.....