Split routine or Push/Pull routine?

[luex]

Split routine or Push/Pull routine? Which one do you guys prefer?? I'm used to using the split routine, but this mean I lack frequency in the muscles groups, as with a push/pull routine you can train each muscle group twice a week. Give me your thoughts on which one you prefer and why!

 

[jaymaximus]

Push pull legs. Much better, allows you to hit certain muscles more than once if needed.

 

[MassiveEating]

I do push pull legs as well. Or more specifically pull push legs

 

[macabremitch]

what would a typical push/pull/legs routine look like? i’m curious about this myself looks very beneficial .

 

[Xlgx]

what would a typical push/pull/legs routine look like? i’m curious about this myself looks very beneficial .

Steve Shaw has some pretty solid routines if you’re interested.

 

[macabremitch]

better late than never. credit to @Wunderpus he posted on another tread some very helpful advice that i copied regarding a push/pull/legs routine. personally i will be doing this layout myself.


Here's my exact structure:

Push- Chest dominant. Shoulders and triceps secondary
Pull- Deadlift & lat dominant. Rhomboids, biceps and traps secondary.
Legs- Quad dominant. Hamstrings secondary.
Off
Push- Shoulders and triceps dominant. Chest secondary.
Pull- Rhomboid, traps and biceps dominant. Lat secondary (no deadlifts the day before squatting)
Legs- Hamstring and glute dominant. Quad secondary.
Cardio.

2 working sets per exercise, normally 3-4 "feeder" sets working to the working sets. I work up to 8 rep max, do a set where 8 is failure. Rest, lower weight and do a set with lower weight where 12 or so reps is failure. Then, on to the next exercise.

Generally, I would say about 10-12 working sets per group. So, 5-6 exercises. Here's an example:

Chest dominant:

Incline bench- work up to 8 rep max. 1 set of 8 at failure, 1 set of 12 at failure.

DB flat bench- work up to 8 rep max. 1 set of 8 at failure, 1 set of 12 at failure.

Db flys- work up to 8 rep max. 1 set of 8 at failure, 1 set of 12 at failure.

Machine press- work up to 8 rep max. 1 set of 8 at failure, 1 set of 12 at failure. 3 second descent on each rep.

Hex press- work up to 8 rep max. 1 set of 8 at failure, 1 set of 12 at failure.

Dips - 4 sets to failure with bodyweight, unless you can do more than 20, add weight if you can.

Cage press- 3 feeder setsworking up to 15 or so rep max (not QUITE failure as this is more of a "pump" day for shoulders), then 3 sets of 15

Side raises- Work up to achallenging 10 reps, 3 sets of 10 with the last set including a drop set to actual failure

Front raise- 3 sets of 12, slow and controlled

Wide grip tricep push downs- 3 sets of 15 after 2 warm up sets. 3 second descent with a 1 second squeeze and the "top" of each rep.

Rop push downs- 3 sets of 15after 2 warm up sets. 3 second descent with a 1 second squeeze and the "top" of each rep.

Skull crushers (do these last tosave elbows)- work up to a heavy 5-6 reps, 5 sets of 5-6 slow and controlled reps. Try to get adeeper stretch each set.
For a feeder set, we'll use 315lbs on the bench as your "8 rep max"
1 set of 135 x 8, 1 set of 185 x 8, 1 set of 255 x 8 then hit 315 x 8. You should FAIL on that 8th rep.

Failure to me means you cannot perform the exercise with proper form.

I rest about 1.5-2 minutes. There isn't a "set" time, as I'm not conditioning for anythingspecific.

I'd say my lifts vary, but 1-1.5hours is generally the MAX.

 

[macabremitch]

good one

 

[macabremitch]

good one

oh that retard bullet train deleted all his trolling comments now