Weight Training Tips and Articles

Push-Pull Weight Training Split Routines

  Once you’ve learned how to properly perform all of the major exercises you do in your weight training routine, you’ll probably want to split up your routine. If you split your weight training routine you’ll be able to do some more exercises and sets for every muscle group without having to worry about overtraining since you’ll be getting more recovery time between each muscle’s workout. Splitting your weight training routine 3 ways will give you the ability to hit each muscle hard and get enough rest to allow them to grow in size and strength.

  One great way to split your routine 3 ways is to follow a “push-pull” routine. To perform a push-pull routine you train the upper body muscle groups that “push” weight at one workout and train the upper body muscles that “pull” weight at another workout with a separate workout dedicated to leg training. During your “push” workout you’ll train your chest, shoulders, and triceps, in that order. During your “pull” workout you’ll train your back followed by biceps. For legs, start out with your quadricep exercises, and follow them up with hamstring and calf training. If you have small calves you may want to work them a bit during one of your upper body workouts or do some running when you do cardio because they recover quicker than other muscles. Abs also recover quickly, so you can do some abdominal training at every other workout, or even more often if you want.