It’s a growing trend to develop a training schedule that revolves around pushing weight and pulling weight. However, to those of you who are unaware of this training style, we’ll try and introduce you to this concept and a schedule to follow that will benefit your overall physique.
Pulling Day
It is a very straightforward explanation as in you would only be performing exercises that pull weight, but perhaps a definition of pulling the weight should be declared. To pull the weight means that at rest you are bringing the weight closer to you or yourself closer to the weight. Some exercises to think of include: Deadlift, Pull-up, Rows, Hamstring curls, Bicep Curls, etc. The most important thing to understand is which muscles are being worked on this day? These muscles are the hamstrings, all of the muscles in the back, your core, and the rear & side deltoids.
Pushing Day
Now that you’re familiar with the concept of pull day, a pushing day is comprised of all movements that move the weight away from you or yourself further from the weight. Some exercises to think of include: Bench Press, Tricep Extension, Shoulder Press, Squats, Dips, etc. The muscles being worked on this day are the quads, all of the muscles of the chest, front deltoids, calves, triceps, and glutes.
When To Train
Since you'll be working your entire physique at maximal intensity, these days should be alternated with a rest between cycles. So, a good routine to follow would be Monday – Push, Tuesday – Pull, Wednesday – Rest, Thursday – Push, Friday – Pull. Of course you can adjust the schedule to fit your needs, just be sure you rest between cylces!
Be sure to visit the workout generator on our homepage to find push/pull day workout routines!
You'll be working your entire physique at maximal intensity.
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