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Author Topic: Eight Day Push-Pull training Protocol  (Read 1606 times)
jpm101
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« on: August 10, 2012, 09:34:22 AM »

Just throwing this out here, for what it's worth.  Some experienced and older BB'ers seem to like either of the following methods. Less time, but getting more attention to muscle areas, in workouts. Reduced training time in the gym, per workout day, allowing more recovery time, over all.

 Rather than having the popular Push-Pull workouts (or any other workout scheme) based on a 7 day a week plan, which may tend to give more attention to the upper body, we approach it with the idea that full legs/lower body receives equal focus over a 8 day period (upper body 2 workouts, lower body, 2 workouts) rather than the usual Mon-Push, Wed-Legs, Fri--Pull and starting the next Monday with the Push, Wed- Legs,, etc for each 7 day's a week break down.


Consider the fact that most leg exercises are push movements, as the legs push off the floor (squat), versions of the leg press machines, etc. . Even the regular properly performed DL is a push exercise (just holding the bar while the legs push the body up), while the SLDL is a pulling exercise (lower back). But observing how they are done today (mostly by BB'ers), more of a combo movement, with rounded and extended back/spine, with very little actually leg push.. A crossover movement at best.

Might consider, as example:

Mon.....Push
Wed....leg
Fri.......Pull
Sun.....leg
rest day after Sun would make the 8th day in this workout cycle.

If wanting more of a conventional Push-Pull workout plan, rather than working out on the weekend  (Sat & Sun):

Mon...Push
Wed...leg
Fri.....Pull

rest on Sat& Sun and the following Monday, start with

Mon...Legs
Wed...Push
Fri.....Legs

Weekend off , than return on Monday doing the Pull phase, etc.

Any workout, Push or Pull, including legs, should not require anymore that 3 exercises per body part. Total workout sets from 9 to 12, for the 3 exrcises. Please try not over thinking a fairly simple process for building muscle and strength. Adding this or that exercise,  more sets, etc to a basic routine may tend to slow progress, rather than speed it up. Going to have more recovery time between selected body parts, which is a good thing. Good Luck.
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dj181
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« Reply #1 on: August 10, 2012, 09:46:55 AM »

good stuff

Frank Zane said that he made his greatest size gains following an upper/lower split training every other day like this... upper/off/lower/off

your protocol is very similar to Zane's, except you are advising to split the upper body in half via. push/pull

on a side note, Mentzer also used a 1 on/1 off protocol like Zane's, except he split it up as follows...
push and legs/off/pull/off

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Yev33
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« Reply #2 on: August 10, 2012, 02:46:58 PM »

Great stuff,

this is pretty much the same thing I posted in the classic push/pull/lower thread. Cycling this type of set up over a 4 day training week.
 

Whenever I go to a 4 day split I use the pull/push/legs set up cycled  over four days.
I set it up like this:

Pull A                                               Pull B
Back Rows                                        Vertical Pulling
Vertical Pulling                                   Back Rows
Traps                                               Rear delts/upper back
Biceps                                              Hammer curl or reverse curl variation

Push A                                             Push B
Flat Press                                         Overhead or Incline Press
Incline or Overhead Press                     Flat  or decline press or dip variation
Chest Isolation                                  Shoulders Isolation
Tricep Extentions                               Tricep Extention

Lower A                                             Lower B
Deadlift Variation                                 Squat Variation
Quads                                                Single Leg Movement (lunges, single leg squats etc..)
Calves                                               Hamstrings Isolation
Low Back Isolation                                Calves
Abs                                                    Abs
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wild willie
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« Reply #3 on: August 12, 2012, 06:09:16 PM »

feel the muscle working.....eat....rest. ....repeat......keep it simple.

leave your ego at the door. control the weight....don't let the weight control you.

don't over think different training systems. just stay focused and change your exercises from time to time.
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Donny
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« Reply #4 on: August 16, 2012, 07:24:23 AM »

feel the muscle working.....eat....rest. ....repeat......keep it simple.

leave your ego at the door. control the weight....don't let the weight control you.

don't over think different training systems. just stay focused and change your exercises from time to time.
did mentzer not do this too at one stage? splitting the body into 2 halves and so on. you train then take a day off...then train again so you never rest 2 days in a row and never train 2 days in a row. taken fron "Bodybuilding Basics" by Robert kennedy .. I think this is a great method but of course you canīt train the same as a routine with 1 or 2 muscles a Day which most do today.
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dj181
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« Reply #5 on: August 16, 2012, 04:53:15 PM »

did mentzer not do this too at one stage? splitting the body into 2 halves and so on. you train then take a day off...then train again so you never rest 2 days in a row and never train 2 days in a row. taken fron "Bodybuilding Basics" by Robert kennedy .. I think this is a great method but of course you canīt train the same as a routine with 1 or 2 muscles a Day which most do today.

he did this...

mon and thurs=legs, chest, and tris
tues and fri=back, delts, bis

and he did 3-6 failure sets per bodypart
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dj181
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« Reply #6 on: August 17, 2012, 12:57:19 PM »

here's the routine Mentzer used back in the day Cool

Monday and Thursday

Chest:
Pec-Deck (to failure)
Incline Barbell Press
(forced reps)
Cable or Dumbbell Fly

4 cycles with no pause between movements

Triceps:
Triceps Extension (Nautilus)
Weighted Dip

3 cycles of 8 reps to failure with no rest between movements (rest between cycles)

Thighs:
Heavy Leg Extension 1 x 10 reps
Leg Press 1 x 10 reps
Parallel Squat 1 x 10 reps
Leg Curl 1 x 10 reps

Sometimes the above exercises are performed in superset style. He always uses maximum poundages.

Tuesday and Friday

Back:
Pullover (Nautilus)
Close-Grip Chin (underhand)

2 cycles of superset

Long Cable Pull 2 x 8 reps
One Arm Dumbbell Row 2 x 8 reps

Deltoids:
Lateral Raise (Nautilus)
Press Behind Neck (Nautilus)

2 cycles of superset

Biceps:
Preacher Bench Curl
Barbell Curl

superset above for 3 cycles (I have done this, it is awesome)

Concentration Dumbbell Curl

Calves:
Toe Raise (calf machine)
Toe Raise (leg press)

1 set each
Abs:
Leg Raise (chinning bar)
Crunch (machine)

3 supersets until he feels a burn
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