Push - Pull - Legs

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    Push - Pull - Legs


    Just wanted some feedback on this push/pull/legs routine I came up with.

    Mon.
    Bench 5x5
    OH Press 4x6
    Incline DB Press 2x8
    CG Bench 3x12
    Lateral Raise 3x12

    Wed.
    Squat 5x5
    Walking Lunge 3x8
    Front squat 3x8
    GHR 3x10
    Seat Calf Raise 3x10

    Fri.
    Bent-Over Rows 4x6
    Deadlift 3x5
    Weighted CG Chins 3x6
    Shrugs 3x12
    Wide Pull Downs 2x12
    DB Curls 3x12



    I will usually follow the mon/wed/fri schedule but will sometimes throw in a 4th day. So do you think that looks good? Any changes I should make?

    -Thanks

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    If anyone has used a push/pull/legs with good results would you mind posting up what your routine looked like?
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    Sub seated for barbell calf raises smith machine on a ledge or those aerobics blocks.anything seated is wasting time
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    Quote Originally Posted by runner_79
    Sub seated for barbell calf raises smith machine on a ledge or those aerobics blocks.anything seated is wasting time
    Seated calf raises work your inner calf muscle and standing works the outside. If you want balance do both.
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    Quote Originally Posted by joeblow1

    Seated calf raises work your inner calf muscle and standing works the outside. If you want balance do both.
    U can work diff parts using diff stances...put weight on inside balls
    Of feet and raise to do outer and weight in outside balls towards small toe and that works inner
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    Quote Originally Posted by joeblow1 View Post
    Seated calf raises work your inner calf muscle and standing works the outside. If you want balance do both.
    Seated calf raises work your soleus, which is the small, flat, mainly slow twitch deep calf muscle.

    Standing calf raises work your gastrocnemius, the large, superficial, mainly fast twitch calf muscle.

    The reason is because the soleus attaches to the tibia and fibula, thus knee bend does not effect it. The gastroc attaches to the femur, so the knee must be extended to full recruit it.
    And, we know that type I muscles have much less potential for hypertrophy than type II. So, if size is your goal, standing calf raises should be prioritized.

    (and of course, I can go on about how tight soleus on so many of my clients and athletes disrupts squat depth/patterns, etc. etc.

    Br
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    OK well thanks for all of the advice on my calf work. My calves are really the part of me I'm the least concerned with though...

    I really want advice on the rest of the routine... Do people like the idea of doing push/pull/legs? Has anyone tried a routine like this before with good results? Do the other exercise choices look good and are they in a good order?
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    i love push pull legs and its the only routine ive ever used. combined with a high caloric diet, low reps (4-7) and lots of compound exercises you can put on some great mass. went from 150lbs to a natural 205lbs currently on this routine alone over the years... couple cycles in there and retarded amounts of food

    day 1: back, biceps, traps

    day 2: chest, tri's, shoulders

    day 3: rest

    day 4: legs

    from here on in, whichever group has recovered fully (push group, pull, or legs) i just work it out again. i don't have specific gym days. whatever group is ready to be trained again gets trained so i work out by feel and not schedule

    i know some ppl devote whole days to small groups like shoulders or bi's lol (madness) but i only devote 2 isolation workouts for smaller muscle groups (bi's, tri's, traps, shoulders) and thats at the end of my workout. i do tons of compound movements which hits them hard pretty much every exercise. so even though it looks like a lot of muscle groups for 1 day i finish my workouts in 1-1.5 hours
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    I have used a push/pull/leg routine and got great results within 6 months I went from barely being able to put up 200 on bench to putting up 305. I would add dips because they are my personal favorite chest builder, also seems as though you could change the shrugs into upright rows I realize this would throw some shoulders into your back day but it also adds biceps to the movement.
    Those are just my 2 cents.
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    Quote Originally Posted by chocolatemilk
    i love push pull legs and its the only routine ive ever used. combined with a high caloric diet, low reps (4-7) and lots of compound exercises you can put on some great mass. went from 150lbs to a natural 205lbs currently on this routine alone over the years... couple cycles in there and retarded amounts of food

    day 1: back, biceps, traps

    day 2: chest, tri's, shoulders

    day 3: rest

    day 4: legs

    from here on in, whichever group has recovered fully (push group, pull, or legs) i just work it out again. i don't have specific gym days. whatever group is ready to be trained again gets trained so i work out by feel and not schedule

    i know some ppl devote whole days to small groups like shoulders or bi's lol (madness) but i only devote 2 isolation workouts for smaller muscle groups (bi's, tri's, traps, shoulders) and thats at the end of my workout. i do tons of compound movements which hits them hard pretty much every exercise. so even though it looks like a lot of muscle groups for 1 day i finish my workouts in 1-1.5 hours
    If u have DOMS from squats max effort squats, how is it best to recover the muscles?do light squats next day to open up blood flow and o2 through?!?
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    Quote Originally Posted by runner_79 View Post
    If u have DOMS from squats max effort squats, how is it best to recover the muscles?do light squats next day to open up blood flow and o2 through?!?
    Foam roll, rotate between hot and ice baths.

    Br
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    Quote Originally Posted by ZiR RED

    Foam roll, rotate between hot and ice baths.

    Br
    Thanks. Is it ok to use a tennis ball over the quads or stick with actual roller?
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    Quote Originally Posted by chocolatemilk View Post
    i love push pull legs and its the only routine ive ever used. combined with a high caloric diet, low reps (4-7) and lots of compound exercises you can put on some great mass. went from 150lbs to a natural 205lbs currently on this routine alone over the years... couple cycles in there and retarded amounts of food

    day 1: back, biceps, traps

    day 2: chest, tri's, shoulders

    day 3: rest

    day 4: legs

    from here on in, whichever group has recovered fully (push group, pull, or legs) i just work it out again. i don't have specific gym days. whatever group is ready to be trained again gets trained so i work out by feel and not schedule

    i know some ppl devote whole days to small groups like shoulders or bi's lol (madness) but i only devote 2 isolation workouts for smaller muscle groups (bi's, tri's, traps, shoulders) and thats at the end of my workout. i do tons of compound movements which hits them hard pretty much every exercise. so even though it looks like a lot of muscle groups for 1 day i finish my workouts in 1-1.5 hours

    Do you mind posting up exactly what your routine looks like (which exercises, sets, reps)? I'd appreciate it man!
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    Looks very similar to what I do. I basically have three "days" that I alternate at the gym. Legs, Push (chest/shoulders/tris), and Pull (back/traps/bis).

    I do M/T/W on, Th off, F/S on, Sun off. Results have been fast and furious and recovery has been adequate but I'm high-cal bulking. Can't speak to how recovery might be on a cut.
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    Quote Originally Posted by Hikeon3 View Post
    Looks very similar to what I do. I basically have three "days" that I alternate at the gym. Legs, Push (chest/shoulders/tris), and Pull (back/traps/bis).

    I do M/T/W on, Th off, F/S on, Sun off. Results have been fast and furious and recovery has been adequate but I'm high-cal bulking. Can't speak to how recovery might be on a cut.
    Can you post up what your routine looks like exactly?
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    Quote Originally Posted by BaDgErFaN View Post
    Can you post up what your routine looks like exactly?
    It's pretty simple and the volume isn't anything special.

    M: Back Day [Pendlay Rows for 4 work sets, Weighted Pull-Up for 4 work sets, Dumbell Row for 3 Work Sets, Shrugs for 6-7 varying sets, Grip work]
    T: Chest Day [Flat BB Bench for 3-4 work sets, Hammerstrength Incline for 3 work sets, Weighted dips for 3 work sets, Dumbell Pullovers for 3 worksets, Medial delt work for 4-5 varying sets]
    W: Leg Day [Hack Squats for 5-6 work sets varying stance, Romanian Deadlift for 3-4 work sets, Superset Lying Ham Curl w/ Standing Calf raise for 3-4 slow sets]
    Th: Off
    F: Repeat Back Day
    S: Repeat Chest Day
    Sun: Off
    M: Repeat Leg Day

    ETC

    Not a believer in a "one-size fits all" routine. This works very well for me. In the past 6 months I've added about 25lbs to my frame (a good amount of it was fat) and for the past month weight has been stable, but recomp is going VERY well using the same routine with more attention to carb timing peri-workout. Lifts still progressing and jeans/mirror are doing the talking there.
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    Quote Originally Posted by BaDgErFaN View Post
    Do you mind posting up exactly what your routine looks like (which exercises, sets, reps)? I'd appreciate it man!
    i change things around every once in a while. just cuz it works for me doesnt mean it will work for you....

    this is what i currently do.

    push days:

    **flat bench warm up 3 sets
    flat bench 3 sets
    dumbell incline press 3 sets
    dumbell flys 3 sets
    incline bench 3 sets
    military press on smith machine 3 sets
    over head tricep extension or cable push downs 3 sets

    back:

    **wide grip pulldown warm up 3 sets
    wide grip pull down 3 sets
    barbell row 3 sets
    lawnmowers 3 sets each hand
    T-bar rows 3 sets
    hammer curls 3 sets
    pull ups to failure 3 sets

    legs:

    **squat warm up 3 sets
    regular squats 3 sets
    single leg squats on smith machine (put a bench behind you and put one leg behind you on the bench, other infront to squat) 3 sets
    leg extension 3 sets
    leg curls 3 sets
    standing calve raises 3 sets
    seated calve raises 3 sets

    if im doing more than 6 reps i add weight. i try to do weights where i fail on 4-6 reps. im in the gym 3-4 days a week with intense heavy lifting like this so i get plenty of rest and food outside of the gym. food is by far most important. workouts usually last 1-1.5 hour. 1-2 gallons of water per day.

    this is how i bulk. i was naturally skinny when i started now im 205 heavy musculature appearence. i've never had to cut. so i don't know how something like this would work if you're not bulking.
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    Thanks for posting up your routines!
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    Ive got a question for those of you who use push/pull/legs splits....

    Do you pretty much always use that split and then just switch up certain exercises and change rep ranges for variety every so often?

    Ive been thinking about switching to that type of split and am just curious what people do to keep things fresh
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    Quote Originally Posted by N.Woods Giant View Post
    Do you pretty much always use that split and then just switch up certain exercises and change rep ranges for variety every so often?
    Yes.
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    I had some very good results with push - pull methods; did supersets and negatives. My routine was kinda like this:

    Arms
    Chest/Back
    Legs/Shoulder

    For arms:
    Biceps curl negatives, 3x8
    Superset
    Triceps overhead extension negatives, 3x8

    Biceps on the machine negatives, 3x8
    Superset
    Triceps rope negatives, 3x8

    Preacher Curl, 3x6
    Triceps V bar, 3x6

    Back/Chest

    Assisted Pull ups negative, 3x8 (I would put a higher weight and then take my feet off the step and then do a negative, place my feet back for the way up)
    Superset
    Bench Press negative -with spotter -, 3x8

    Smith Row negative, 3x8
    Superset
    Incline DB Press negative -spotter-, 3x8

    Deadlift, 3x6
    Superset
    Decline DB Press, 3x6

    For legs it was just regular, same as shoulders. Would do Hack squat, Leg Press and Leg Curls, and shoulder would do lateral raises and overhead presses.

    I had very good success with this, especially where arms were concerned. They showed the most development that's for sure.
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    I really like your workouts but I would add a bit more frequency. I would try mon- tue thurs-fri which adds a bit more frequency . That being said i would take out shrugs in your pull since you have deeds and u have more frequency now ' and maybe even do something like 2 workouts deadliest then skip deadlifts one workout .
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    Also take out some leg stuff, only do 1 type of squat
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    Quote Originally Posted by Machmood View Post
    I really like your workouts but I would add a bit more frequency. I would try mon- tue thurs-fri which adds a bit more frequency . That being said i would take out shrugs in your pull since you have deeds and u have more frequency now ' and maybe even do something like 2 workouts deadliest then skip deadlifts one workout .
    Thanks for the input, I am taking the advice and am planning on doing 4x a week from now on.


    So far Ive really enjoyed training with push/pull/legs. Thanks for all the input/advice guys!
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    Quote Originally Posted by bla55 View Post
    I had some very good results with push - pull methods; did supersets and negatives. My routine was kinda like this:

    Arms
    Chest/Back
    Legs/Shoulder
    Thats not exactly push/pull/legs... The idea behind push/pull/legs is you do all your pushing movements on push day, pulling on pull day etc.
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