Push/pull training is a bodybuilder weight training method used to separate muscle forces instead of muscle groups.
Prevents: Repetitive injury, overtraining & exhausting the same muscles.
Increases: Muscle growth, recovery rate and joint stability.
In one session you work all your muscles involved in Pushing motion; chest, triceps, quads, lateral and medial delt and then in the next training session you work all Pulling muscles; back, biceps, rear delts, traps, forearms and hamstrings. As they’re apposing forces you avoid groups of muscles being over worked and over trained.
I started working Push/Pull splits over 3 months ago after working the typical ‘leg day’ or ‘back day’. Back then I was exhausted after my training sessions and it wasn’t until I looked back I realised I was over training the same muscles unintentionally and not getting full rest periods.
It’s kind of like doing track speed training, then uphill speed training the next day, then trying to get a PB at ParkRun the next. It’s three lots of speed work in a row so the body never rests and builds strength from your hard work, it’s just gets lost and you feel worn out. With Push/Pull it’s like waking up after a HM race and feeling fine to do hill reps. I can feel what I did yesterday but I know I can work the apposing muscles without the risk of injury. In the past I kept having the same repetitive injuries with my SI joint, TFL and knees. Push/pull prevents too much muscle cross over plus I do heavy/light variations so I’m working on my hypertrophy ATP-CP in some sessions and endurance other days.
This method is not for everyone and changing up routines always helps lead to an improvement. Point is, try something new! I can only advise that this method has taken me way beyond any previous expectations of weight lifting I had and I’ve progressed further in 3 months with this than in 9 months of working muscle groups, ‘leg day’ etc. My body fat was lower last year but by over training I’d lost a lot of muscle too. Although I was happy with my body fat percentage I couldn’t support clients as much as I needed to not being able to lift heavy and I lost my figure. It’s taken a while to build up but it’s awesome how much I’m capable of lifting now plus I much prefer how my body looks and feels. As a woman we worry about losing our figure through cardio or looking bulky with weights. Neither is true and I’ve proved I can have both.
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