Athletes often forget that there are simple and effective programs. Learn about a simple and effective push-and-pull bodybuilding program. In pursuit of muscle mass and an increase in strength, athletes consider a large number of different training methods, forgetting about the existence of simple programs. Today we will look at a simple and effective push-and-pull bodybuilding program.
Features of the push-pull training program
It should be said right away that the methodology described today is designed for athletes with a training experience of at least one and a half years. If this program is used by novice athletes, then its effectiveness will be extremely low. You must first prepare your body for maximum stress in the minimum number of approaches.
This program fits easily into the life mode of any person. You can even use it at home, which will save you a lot of time. It is very important that the positive phase of each movement is performed as quickly as possible, but at the same time in full accordance with the technique. The negative phase is performed at a slow pace.
Avoid exercising for more than four days during the week. Otherwise, the effectiveness of the training will decrease. A simple and effective push-and-pull program for bodybuilders is a cyclical pattern. You have four cycles of four workouts each. After that, it is necessary to give the body a rest for 7 to 10 days. After that, you can continue training and, if necessary, make certain adjustments to them without changing the main scheme.
Each muscle group is trained once for eight days. This will allow you to strike a balance between optimal stress and the rest time the body needs to recover. If for some reason you manage to do the next lesson not on the fifth, but on the fourth day, then reschedule the next workout on the third day. It is important that four sessions (one cycle) are held within 16 days. In other words, you need to train once every four days.
If you adhere to the pace mentioned above, the exercises will be performed technically competently and make every effort in each lesson, then the results will not be long in coming. If for some reason you haven't exercised for a long time, then a simple and effective push-and-pull bodybuilding program will be very useful for you. You can safely increase your working weights by 2-3 kilograms at each lesson.
You may have noticed that squats are missing from the program. Also, the deadlift has been replaced by the Romanian deadlift. Due to the absence of these energy-intensive exercises, this technique is not able to greatly tire your body. It is also important to remember about proper nutrition and sleep. Without these factors, you will not be able to achieve good results. It is very good if you start keeping a diary of your activities. If your body is depleted by previous loads, and you are close to a state of stagnation or are already in it, then it is better to give your body a couple of weeks of rest. It is difficult to give exact recommendations in this matter, and you should be guided by the state of your body.
This program is designed to build muscle mass and for this reason, the powerlifting style should not be used when doing the bench press. So you can significantly accelerate the set of muscle mass.
When working for biceps, it is best to use the EZ bar. Of course, a regular bar can be used, but it is much more difficult to control when working with weights that make up more than 75 percent of your body weight.
When doing the French bench press while lying down, use a working weight so that you can do 8 to 12 reps. This will help protect your elbow joints from possible injury. If they feel pain during this exercise, then replace it with a press down of the upper block. Do not use dips instead of the French press. You should work your triceps well, not overload your shoulder girdle.
Exercises for the development of the press can be performed at any time. To do this, it will be enough to perform one approach of twisting and lifting the legs in the hang. If, when performing leg raises, you use a crossbar with a diameter of five centimeters, then the grip will also be trained at the same time.
Also on the fourth day, you can add hyperextension for the lower back. This is especially true when this muscle group has lagged behind in its development. In addition, the Romanian deadlift will be performed for a fairly long period of time and strengthening the lower back will not be superfluous.
If you have problems with the spine and are not allowed to use free weights in the vertical direction, then the simple and effective push-and-pull program of bodybuilders will undergo minor changes, but the pattern will remain the same.
You can safely replace, say, a standing press with a press supported by the back of a bench that is set almost vertically. Likewise, you can replace the bending of the arms over the grip with a dumbbell "hammer". There are always options and there are a lot of them.
For back problems, it is advisable to replace the Romanian deadlift with a leg press. In this case, there are also many options. A simple and effective push-pull program for bodybuilders is a split system in which one lesson is devoted to the muscles that perform the pulling function, or more simply, the flexors, and the second to the extensors.
For more information about the program, see this video:
[media =
