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Nimetic · 07-26-2008, 08:04 PM

I've prefer a push-pull method. For myself that is.

I envision myself pushing, or pulling a car (probably without effect). I do the push muscles on one day, then pull muscles on the next day. Then I take a few days off. Of course... part of the classification is artificial/arbitrary and mostly non-scientific. And workout length is a factor, so I'll give you my list below.

Bear in mind... I'm NOT claiming that this is optimal. Only that I personally like it as a method, for me. Ditto workout length. Once I've hauled my arse to the gym and changed clothes... I prefer a longish workout 1.5-2.5h+. It may not be optimum, but when the body is up to it, it becomes enjoyable. Also, if I'm taking creatine supplements, I tend to workout for longer. Ditto if I'm in a training phase where I'm including higher-rep ranges. It's not that the high reps take longer, but they hurt more and I end up taking longer pause breaks.

Pull
- back (hi and low rows, pulldowns), quads, calves, biceps (every second workout)
Push
- chest, shoulders, abs, hams, glutes, triceps (every second workout)

It can take me a fair while to recover (3d+) - so rather than pre-guess it, I simply wait until the soreness goes. Day of week is not relevant unless imposed by work/wife/GF.

The other problem is that many of the leg movements use lower back. For example, I include stiff-leg deadlifts on the ham/glutes session. I found that I need to get the second workout day done next day after the first, before I have too much delayed onset soreness, which I always get.

On inclines BTW, I go for about 20-30 degrees. Otherwise (as I recall it) this hits the front delts more. And I have other exercises for delts.

07-26-2008, 08:04 PM	#12 (permalink)
Nimetic Junkie Location: Melbourne, Australia	I've prefer a push-pull method. For myself that is. I envision myself pushing, or pulling a car (probably without effect). I do the push muscles on one day, then pull muscles on the next day. Then I take a few days off. Of course... part of the classification is artificial/arbitrary and mostly non-scientific. And workout length is a factor, so I'll give you my list below. Bear in mind... I'm NOT claiming that this is optimal. Only that I personally like it as a method, for me. Ditto workout length. Once I've hauled my arse to the gym and changed clothes... I prefer a longish workout 1.5-2.5h+. It may not be optimum, but when the body is up to it, it becomes enjoyable. Also, if I'm taking creatine supplements, I tend to workout for longer. Ditto if I'm in a training phase where I'm including higher-rep ranges. It's not that the high reps take longer, but they hurt more and I end up taking longer pause breaks. Pull - back (hi and low rows, pulldowns), quads, calves, biceps (every second workout) Push - chest, shoulders, abs, hams, glutes, triceps (every second workout) It can take me a fair while to recover (3d+) - so rather than pre-guess it, I simply wait until the soreness goes. Day of week is not relevant unless imposed by work/wife/GF. The other problem is that many of the leg movements use lower back. For example, I include stiff-leg deadlifts on the ham/glutes session. I found that I need to get the second workout day done next day after the first, before I have too much delayed onset soreness, which I always get. On inclines BTW, I go for about 20-30 degrees. Otherwise (as I recall it) this hits the front delts more. And I have other exercises for delts.