![]() ![]() Personally, I like FitNotes and have used it for over 4 years. There are plenty of apps where you can enter in sets, reps, and weight for a given exercise. This is where you’ll need to make tweaks to your technique, exercise order, and so on, to try and break through weight lifting plateaus that will show up.Īs a beginner, it is crucial to get into the habit of recording your weight lifting progress on a Push Pull Legs routine. After 12 – 18 months of consistent progression on Push Pull Legs, you’ll be fighting for every rep. If this happens then increase your weight increment by a smaller amount (i.e., 2 lbs total) then try again for the next set.Īs you become more advanced, your increments will become smaller and smaller. You’ll notice this by your rep ability dropping below the bottom end of the rep range. You may find that adding 5 lbs to the bar is too much of an increment. Leave the weight on and try and push out those extra few reps until you hit the upper end again. ![]() In your next set, you’ll notice that your rep ability will drop to the bottom end of the range. The only way to make progress and build muscle and strength with Push Pull Legs, is to add 5 lbs to each side of the bar when you reach the upper end of the rep range. You’ll notice that you will add enough weight to achieve a rep range somewhere between 6 – 8 reps or 8 – 10 reps. For exercises such as the Bench Press, Military Press, or any exercise with a barbell, I would add an extra 5 lb to each side (10 lb total) and try and fight for the same number of reps.īasic Push Pull Legs Guidelines Rep Range ![]() Personally, I made progress on Push Pull Legs by aiming to achieve a 10 lb increase in weight on each exercise, week after week. If you can’t commit to 6 days then 3 days per week using Push Pull Legs is still incredibly effective.Īs a beginner weight lifter wanting to make Push Pull Legs work, you need to emphasise the primary method of building muscle– progressive overload–which is the process of gradually increasing the weight or number of reps for each exercise over time, causing increased tension on your muscle fibres over time.Īs mentioned, you can either slightly increase the weight for each exercise, week to week. If you are a beginner wanting to build muscle and strength as fast as possible - then you must commit to weight training 3–6 times per week. This is what a simple 6 day Push Pull Legs routine looked like for me I would spend a month or so training at a maximum of 5 days per week, before possibly increasing that to 6 days per week (maximum). You will still see incredible results with a 5 day Push Pull Leg split. If you are just beginning your weight lifting journey, then I would not weight lift more than 5 times per week. I don’t usually recommend a 6 day Push Pull Legs routine because for a natural weight lifter, it is quite demanding and may not allow sufficient rest to tackle the following training week. Essentially training the same muscle group twice in the same training week, which is a training frequency that you shouldn’t exceed if you are a natural weight lifter like myself. When I was in the depths of preparing for drug-free amateur bodybuilding competitions, I would simply do the Push Pull Legs routine six days per week (I was a bit crazy!) The 6-day program is the same as the 3-day program, except doubled. So this is a perfect example where guys can add an extra Push and Pull session and women can add an extra Legs session, if you choose.Įxample for guys: Push 1, Pull 1, Legs 1, Push 2, Pull 2Įxample for girls: Legs 1, Push 1, Pull 1, Legs 2, Pull 2 6-Day Push Pull Legs Routine Guys typically want to emphasise Upper Body training and women, Lower Body. This routine is one of the most common that people choose as it can be easily programmed across a 5-day work week, allowing the weekend off. ![]()
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