Push/Pull Weight Training Program

In general, each primary muscle group is considered to be either a push muscle group or a pull muscle group. A push muscle group is defined as a muscle group in which the muscle tissue contracts when the weight is pushed away from the body (defined as the concentric portion of the movement). In addition, the muscle tissue of a push muscle group lengthens as the weight is returned back towards the body (defined as the eccentric portion of the movement). In other words, muscle groups that contract as the weight is pushed away from the body are considered push muscle groups.

For example, the pectoral (chest) muscles are considered a push muscle group. When performing a flat barbell bench press, the pectorals contract as the weight is pushed away from the chest (concentric) and lengthen as the weight is returned to the chest (eccentric).

On the other hand, a pull muscle group contracts as the weight is pulled toward the body (the concentric portion of the movement) and lengthens as the weight is extended away from the body (the eccentric portion of the movement).

The biceps are a perfect example of a pull muscle group. When performing a standing barbell curl, the biceps contract as the barbell is pulled toward the chest (concentric) and lengthen as the bar is returned to the starting position in front of the quadriceps (eccentric).

Performing a push/pull weight training program consists of exercising both push and pull muscle groups during the same weight training session. For example, exercising the pectoral, latissimus dorsi, triceps and biceps muscle groups in a single weight training session would be considered a push/pull weight training routine.

Primary Muscle Groups

Abdominals: The muscles that make up the front of your mid-section.
Biceps: The muscles located on the front of your arm between your shoulder and elbow.
Calves: The muscles that make up the lower portion of the back of your leg below your knee.
Deltoids: The muscles that make up a large portion of the curve of your shoulder.
Forearms: The muscles located on the lower arm between the elbow and wrist.
Gluteals: The muscles of your posterior.
Hamstrings: The muscles located on the back of your leg between your gluteals and knee.
Latissimus Dorsi: The muscles located on the sides of your upper back under the arm pit.
Pectorals: The muscles of your chest.
Obliques: The muscles on the sides of your mid-section.
Quadriceps: The muscles located on the front of your leg between your hip and knee.
Trapezius: The muscles located on the sides of your neck.
Triceps: The muscles located on the back of your arm between your shoulder and elbow.

Push Muscle Groups

The muscle groups listed below are considered push muscle groups. The intent of performing a push/pull weight training routine is to exercise one or more of the muscle groups listed below with one or more of the pull muscle groups.

Calves
Deltoids
Gluteals
Pectorals
Quadriceps
Triceps

Pull Muscle Groups

The muscle groups listed below are considered pull muscle groups. When performing a push/pull weight training routine, the intent is to exercise one or more of the pull muscle groups listed below with one or more of the pull muscle groups listed above.

Abdominals
Biceps
Forearms
Latissimus Dorsi
Hamstrings
Obliques
Trapezius

Push/Pull Weight Training Routines

The push/pull weight training program is by far the most common routine performed by individuals who regularly weight train. Defining the specific muscle groups to exercise within each weight training session is easier and much more flexible since you have all of the major muscle groups from which to choose.

In general, the larger muscle groups require a greater level of effort and energy expenditure due to the the fact that they require more oxygen and blood when exercised. For this reason, many individuals combine larger and smaller muscle groups into the same push/pull weight training session.

Another variable in determining the push/pull muscle groups to combine into a single weight training session is the total number of days that you intend to work out per week. It is imperative that you allow at least 24 hours of rest and recovery for each muscle group after you have exercised it.

This will allow the body time to repair the damage that has occurred to the muscle fiber. The recovery period is when the muscle tissue grows in size, density and strength as well.

This being said, you'll want to combine the push/pull muscle groups into workout sessions in such a way that you will be able to exercise each muscle group as often as possible while still allowing the appropriate amount of time for recovery. This is typically done using a cycle of 2 or 3 workouts.

For example, if you are going to weight train twice per week, you will need to exercise approximately half of your major muscle groups per workout session. If you intend to weight train three times per week, you will want to exercise approximately half of your major muscle groups on Day 1, the second half of your major muscle groups on Day 2, and the muscle groups that you exercised on the first day on the third day. The following week, you would exercise the second half of your major muscle groups twice and the first half of your major muscle groups once, alternating each week.

For individuals that exercise four days per week, exercising all major muscle groups in a two day cycle is recommended. This approach will allow each major muscle group to be exercised twice per week. Individuals that weight train six times per week can perform a 2 or 3-day cycle. A 2-day cycle would allow each major muscle group to be exercised three times per week, while a 3-day cycle would exercise each major muscle group twice per week.

General Tips

Regardless of your level of weight training experience, you should always take the time to warm up and stretch before performing your weight training routine. Below are a few additional general tips related to weight training:

For each exercise, select an amount of weight and a number of repetitions that is challenging but not impossible. If the final repetition of a set feels too easy, odds are good that you should use more weight (if the goal is muscle mass and density) or add more reps (if the goal is tone and definition). However, if you are performing sets to failure, the number of actual repetitions will be unknown.
Consult your medical physician if you have any concerns related to modifying or beginning a weight training program. This is especially important if you have a history of medical conditions or any physical injuries that could interfere with strength training.
Allow each muscle group 24 to 48 hours of rest before exercising it again. This will give your muscles the necessary time to recover and repair the muscle tissue that was damaged as a normal component of strength training.
Perform a warm-up routine before performing your weight training session. A reasonable warm-up routine should consist of 10 to 20 minutes of light cardiovascular exercise, such as using a stair climber, riding an exercise bike or jogging on a treadmill.
Perform a stretching routine after completing your cardiovascular warm-up. Your stretching routine should include exercises that stretch all primary muscle groups and joints. It's best to emphasize exercises that stretch the muscles you plan to work during your main strength training routine. Typical stretching routines should require no more than 15 minutes to perform.
Listen to your body learn the difference between "good pain" and "bad pain." Good pain consists of muscle soreness due to the weight training workout, and should disappear on its own within a day or two. Slight joint soreness and stiffness are possible symptoms of good pain as well. Muscle or joint pain that persists or feels especially acute and severe is considered bad pain, and may be an early indication that the muscle or joint is being stressed or overworked, or that an injury has occurred.

Pros of Performing a Push/Pull Weight Training Routine

Performing a push/pull weight training routine allows for increased flexibility when defining the exercises included in your weight training program. As previously stated, you will be able to choose from a wider variety of muscle groups when defining your push/pull workout program since you will be dividing all major muscle groups across the number of cycles required to exercise each of them.
Performing a push/pull weight training routine places less stress on your joints than performing a push/push or pull/pull routine. Generally, when performing a push/push or pull/pull weight training routine, individuals exercise muscle groups like the pectorals and triceps or the latissimus dorsi and biceps in the same exercise session. The triceps are a secondary muscle group that support the pectoral muscles when pectoral exercises are performed. Likewise, the biceps are a secondary muscle group that support the latissimus dorsi muscles when latissimus dorsi exercises are performed.

As an example, since the triceps support the pectorals when exercised, the triceps will become pre-fatigued supporting the pectorals. Since the triceps and biceps are pre-fatigued, they may be more susceptible to injury when performing exercises that specifically target them.

Cons of Performing a Push/Pull Weight Training Routine

There are no real negatives associated with regularly performing a push/pull weight training exercise routine. In fact, virtually all strength trainers use a push/pull routine as part of their standard weight training regimen.

When regularly performing a push/pull weight training routine, you will want to experiment with combining different push and pull muscle groups into the same exercise session. This will allow you to determine which combinations of muscle groups work best for you. Your ultimate goal when defining the muscle groups that you exercise during each weight training session will be to maximize your gains in strength and in the development of lean muscle tissue.

In addition, you may want to consider combining your muscle groups so that each weight training session requires approximately the same time to complete. While this is not required, doing so will minimize any time pressures associated with performing your longer workouts and equalize the intensity and effort required to complete each weight training session.

It is also important to listen to your body and pay close attention to any joint pain or stiffness. The primary reasons for joint pain are typically related to the combination of muscle groups that you exercise in a single weight training session, improper form when performing an exercise, not properly warming up and stretching, or using too much weight when performing an exercise.

Regularly modifying your push/pull weight training routine is essential for increases in strength and continual muscle growth and development. By changing the specific exercises and the combination of muscle groups exercised in each session you will keep your muscles off-balance and in a continual state of growth.

In general, it is recommended that you modify the exercises that you perform for each muscle group, change the muscle groups that you exercise in a single weight training session, or both every 8 to 12 weeks.

Remember, in order to continually increase your lean muscle mass and strength, you will want to constantly challenge your muscles and always keep them off-balance and in a state of permanently playing catch-up to the weight training routine that you are performing.

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