Wednesday, September 28, 2011

The Push-Pull Method

The "push-pull" method is the act of supersetting a "pull" exercise, such as exercises for back or biceps, with a "push" exercise, such as exercises for chest, shoulders, or triceps.  The theory is that while a "pull" muscle group is working, the opposing "push" muscle is resting, allowing you to move quickly back and forth between each exercise.  

The benefits of this method are very clear.  You can complete an intense upper body workout focusing on two muscle groups in a shorter period of time.  Also, the act of supersetting throughout the whole workout will have your heart beating faster than most cardio sessions, so you can knock out BOTH your weight training and cardio at once.

Here are some push and pull exercises, try different combos!

1.  Bench Press
2.  Shoulder Press
3.  Tricep Extensions

1.  Back Exercises (Pull-ups, Lat Pulls, Bent-over/Seated Row)
2.  Bicep Curls

Dr. O 
"I don't live to eat...I eat to live!"


Timi Fadiran said...

Interesting... the workout I've been doing for a while actually incorporates this a lot.

Really enjoying the site man! I been on my gym grind for a month now. Really trying to get the diet under control now though. Need to eat healthier and I'm tryna put on weight and fill out some more so I know the diet will be crucial. I have a lot to learn tho -_-

I'll def be keepin up wit your blog. Thanks!

Dozie Onunkwo, Ph.D. said...

Thanks for the feedback man! Yea, the diet is the most important, more important than the workouts themselves. Taking the time to learn the fundamentals are WELL worth it though!

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