push-pull programs

[daved150]

Tweetlooking to change things up again...getting a little board. also thinking of trying to pound on some weight!! what about a push pull, something like this

mon push
wed legs
fri pull
sun push....and so on.
hitting HEAVY compounds only.
too much?

[3sweeties]

TweetIf you are trying to gain some strength you might like this. https://www.geocities.com/elitemadcow...odized_5x5.htm

[deepsouth]

TweetI don't like hitting any one muscle group more than once a week so it has time to recover unless I'm on special vitamens. But you know your body better than anyone. Just remember that overtraining will not add size!

[3sweeties]

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I don't like hitting any one muscle group more than once a week so it has time to recover unless I'm on special vitamens. But you know your body better than anyone. Just remember that overtraining will not add size!

Why not? I'd have to look it up but studies show training frequency is good for strenght and mass gain. My only supplements are fish oil and multi vitamins and I've made some of my best gains doing fullbody workouts.

I would recommend Practical Programming for Strength Training by Rippetoe & Kilgore. Excellent read.

[deepsouth]

Tweetmuscles grow while at rest -not pushing iron. Muscles must have time to recover and grow and adapt to the strain that has been put on them- if they don't have time to recover- they don't have adequate time to grow to there full potential. When I tried running 7 day routines -my growth was hampered tremendously compared to when I backed off to 4-5 days a wk. I'm sure there are some instances this doesn't seem to affect peeps, but for the common majority this is it.

[badasz32]

Tweeti do flexion and extension. I usually switch to a push/pull for a few weeks then back to the regular 3 or 5 day split. then ill mix up some crossfit and back to the grind again. gotta keep the body guessing.

[kite]

Tweet

muscles grow while at rest -not pushing iron. Muscles must have time to recover and grow and adapt to the strain that has been put on them- if they don't have time to recover- they don't have adequate time to grow to there full potential. When I tried running 7 day routines -my growth was hampered tremendously compared to when I backed off to 4-5 days a wk. I'm sure there are some instances this doesn't seem to affect peeps, but for the common majority this is it.

Depends on intensity of each workout. Take for example the Westide template. It's primarily for powerlifting but can also be tweaked for mass gains by working up to 5rep maxes instead of singles, or the sheiko programs as well in which you do squat bench and deads three times per week. The key is understanding volume and working your percentages the right way. I think that misunderstanding and tryin to go balls out on each workout is what typically leads to overtraining and cns burnout.

[deepsouth]

TweetPoint taken my friend. I sometimes forget that others work at different intensities. I go heavy 2-3 wks to failure then take one wk and go light.