For you guys organizing your sessions taking Push and Pull into account- Do you like to mix/pair push and pull lifts in the same day, or do you think having separate push and pull days works best?
For you guys organizing your sessions taking Push and Pull into account- Do you like to mix/pair push and pull lifts in the same day, or do you think having separate push and pull days works best?
"The secret to happiness is freedom, and the secret to freedom is courage." - Thucydides, c. 410 BC
I've done both. Any split can work. The key is consistency not programming.
I do bench press, standing overhead press, rope climbing and standing rows, all in the same day. I leave the gym feeling balanced.
I push pull on separate days. Keeps my sessions short and quick to get into my workday.
For me it depends on how many days a week you are going.
For my 6 day a week conditioning I only do pull or push on a day.
For my 3-4 day a week strength I will do antagonist on the same day.
It depends on how you like to structure it. I am currently on my own program of push/pull every other day, three days a week. The last day is cardio.
Monday - Chest/back
Wednesday - Legs/shoulders (the only pull I do this day is deadlifts, abs too if you consider them a pull)
Friday - Bi's/Tri's
Sunday - Ruck or HIIT Cardio
Last edited by Endur; 09-19-16 at 18:11.
I'm currently doing an Olympic lifting/bro-lifts 3 days on/1 day off schedule.
It's basically like this:
Snatches- pull
C&J- push
Sn- legs
Rest
C&J- pull
Sn- push
C&J- front squat and arms
Rest & repeat
Each push or pull day varies a little bit but all muscle groups get hit twice every 8-9 days. I sometimes take a day off anywhere along the way depending on work, sleep, etc.. Since it's not a 7 day schedule anyway it doesn't make that big of a diff.
I push and pull in the same day, and whatever I do first (usually press), I do the exact opposite movement right after that, with the same number of sets, reps, and weight.
If I do barbell bench, then I follow it up with barbell rows. Same with dumbbells.
If I do overhead press, then I follow it up with pull-ups.
You could do either/or. I do it the way I do because I organize time to recover. I don't do a 7-day schedule but it roughly works out to 4 workouts a week.
Last edited by Scorpion; 09-20-16 at 19:28.
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