The Most Effective Science-Based PUSH Workout: Chest, Shoulders & Triceps (Science Applied Ep. 1)
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Date: 2019-11-06
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Comments and reviews: 10
Cali
Here is my push and pull workout. Note I have a torn labrum in my shoulder so Im not able do some exercises. 1. Barbell bench press ( in total 6 sets, first 3 sets are lighter weight where I can do 10-12 Reps, last 3 sets are heavier weight where I can do 4-6 Reps )2. Dumbbell bench press ( 4 Sets with 812 Reps ) 3. Dumbbell Lateral raises ( 4 Sets with 8-12 Reps ) 4. Leaning dumbbell Lateral raises ( 4 Sets 8-12 Reps ) 5. Cable Tricep Extension 6. Dip machine 7. Skullcrushers 8. Dumbbell Tricep Extension. Pull1. Deadlifts 2. T-Bar Row 3. Cable Row 4. Lat Pulldowns5. Barbell bicep curls 6. Dumbbell biceps curls 7. Hammer curls
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Here is my push and pull workout. Note I have a torn labrum in my shoulder so Im not able do some exercises. 1. Barbell bench press ( in total 6 sets, first 3 sets are lighter weight where I can do 10-12 Reps, last 3 sets are heavier weight where I can do 4-6 Reps )2. Dumbbell bench press ( 4 Sets with 812 Reps ) 3. Dumbbell Lateral raises ( 4 Sets with 8-12 Reps ) 4. Leaning dumbbell Lateral raises ( 4 Sets 8-12 Reps ) 5. Cable Tricep Extension 6. Dip machine 7. Skullcrushers 8. Dumbbell Tricep Extension. Pull1. Deadlifts 2. T-Bar Row 3. Cable Row 4. Lat Pulldowns5. Barbell bicep curls 6. Dumbbell biceps curls 7. Hammer curls
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Gaba 0731
I am skeptical that this split is an effective one for gains. In order to get maximum hypertrophy in each muscle group you should do 4-6 excercises and between 8-12 reps per set FOR EACH MUSCLE GROUP When you do a push pull legs split you limit your energy levels becuase you can only do so many shoulder excercises and so many chest excercises in one session until you get completely fatigued. That's why I prefer the 5 day split. One muscle group a day but at least you hit that muscle group hard
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I am skeptical that this split is an effective one for gains. In order to get maximum hypertrophy in each muscle group you should do 4-6 excercises and between 8-12 reps per set FOR EACH MUSCLE GROUP When you do a push pull legs split you limit your energy levels becuase you can only do so many shoulder excercises and so many chest excercises in one session until you get completely fatigued. That's why I prefer the 5 day split. One muscle group a day but at least you hit that muscle group hard
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ForzaTerra89
Great video and left a like as you've clearly done your research but have to point out your side delt cable row you mention performing between your legs the exercise is in the scapula plane. Your scapula plane isn't 90 degrees to the side, it's closer to 60. Not sure what impact this would have on the exercise. p but it's slightly forwards, your arms at rest should be in front of you to the side not 90 degrees to the side. I'm a physio and it isn't 90.
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Great video and left a like as you've clearly done your research but have to point out your side delt cable row you mention performing between your legs the exercise is in the scapula plane. Your scapula plane isn't 90 degrees to the side, it's closer to 60. Not sure what impact this would have on the exercise. p but it's slightly forwards, your arms at rest should be in front of you to the side not 90 degrees to the side. I'm a physio and it isn't 90.
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Nick
The variation of the lateral raise is awesome. I have a slight impingement in my shoulder and this is actually comfortable. Absolutely bang on with the plane of movement explanation as well which is why it works and activates the muscle properly. Disclaimer - just because this worked for me, doesn't mean it will work for you If you feel discomfort doing lateral raises, just don't do them, it's not worth the pain.
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The variation of the lateral raise is awesome. I have a slight impingement in my shoulder and this is actually comfortable. Absolutely bang on with the plane of movement explanation as well which is why it works and activates the muscle properly. Disclaimer - just because this worked for me, doesn't mean it will work for you If you feel discomfort doing lateral raises, just don't do them, it's not worth the pain.
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Mr1sammyd21
Sorry but I don' t like that bench setup. With a wide grip and exaggerated arch you dramatically shorten the movement and place alot of stress on the wrists and forearms. If you put your feet flat on the floor, slight back arch with a shoulder width grip ( forearms perpendicular to the floor throughout the movement, it is a safer setup and you get a better range of motion. Just my opinion.
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Sorry but I don' t like that bench setup. With a wide grip and exaggerated arch you dramatically shorten the movement and place alot of stress on the wrists and forearms. If you put your feet flat on the floor, slight back arch with a shoulder width grip ( forearms perpendicular to the floor throughout the movement, it is a safer setup and you get a better range of motion. Just my opinion.
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Ghost Mutt
Hey Jeff. Excellent videos my man. I have just started the first week of this program. Just wondering if you, or anyone could help? I have 2 questions. How long should my rest times be between sets and exercises? I've been resting for 1 minutes 30 seconds to 2 minutes. Also how long would you stick with this workout program for? Any help would be appreciated.
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Hey Jeff. Excellent videos my man. I have just started the first week of this program. Just wondering if you, or anyone could help? I have 2 questions. How long should my rest times be between sets and exercises? I've been resting for 1 minutes 30 seconds to 2 minutes. Also how long would you stick with this workout program for? Any help would be appreciated.
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NOT ALL IS AS IT SEEMS
I have a few questions I see you have seven days for the push pull legs and rest on the fourth day does this mean every four days your resting? So day 8 would techniqually be a rest day? Also for this workout would you do this work out for both days of the week? Or the second push workout would be different? If so what would the workout be?
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I have a few questions I see you have seven days for the push pull legs and rest on the fourth day does this mean every four days your resting? So day 8 would techniqually be a rest day? Also for this workout would you do this work out for both days of the week? Or the second push workout would be different? If so what would the workout be?
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Zoltan Horogh
Hi I have your Push Pull Leg book, but there is a question. How i should use the training programme. week 1 from block 1 then week 2 from block 2? Or go on block 1 and after that go for block 2? Just you said, failure is the goal in block 2, then whats the point to train for 8 weeks without any failure? Thanks
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Hi I have your Push Pull Leg book, but there is a question. How i should use the training programme. week 1 from block 1 then week 2 from block 2? Or go on block 1 and after that go for block 2? Just you said, failure is the goal in block 2, then whats the point to train for 8 weeks without any failure? Thanks
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Scott Skipper
Wouldn't the workout schedule suggested (working out 6 days out of 7) be over training and be very taxing on the central nervous system? I want to try this training program bit just goes against with what I understood about training and don't want to burn myself out
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Wouldn't the workout schedule suggested (working out 6 days out of 7) be over training and be very taxing on the central nervous system? I want to try this training program bit just goes against with what I understood about training and don't want to burn myself out
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drzsL
Question for anyone that can help me. Can you just include legs into your push/pull days. Example, Squat on Push Deadlift on Pull. The reason I'm asking is because although it lengthens my tIMe per gym session I am able to knock out a gym day by including legs into my day.
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Question for anyone that can help me. Can you just include legs into your push/pull days. Example, Squat on Push Deadlift on Pull. The reason I'm asking is because although it lengthens my tIMe per gym session I am able to knock out a gym day by including legs into my day.
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