Push/Push Routines - Quadriceps & Calves

A push/push weight training routine targets exercising multiple push muscle groups within the same exercise routine. A push muscle group is defined as a muscle group in which the muscle contracts when the weight is pushed away from the body (i.e. the concentric portion of the movement). Likewise, push muscles lengthen as the weight is returned back towards the body (i.e. the eccentric portion of the movement).

As an example, the quadriceps muscles are defined as a push muscle group. When performing the leg extensions exercise, the quadriceps muscles contract as the weight is lifted towards the ceiling (concentric movement) and lengthen as the weight is lowered back to the starting position (eccentric movement).

Through the combination of specific push muscle groups, a secondary push muscle group may be required to support the primary push muscle group. For example, performing a quadriceps weight training exercise will work the chest muscles as the primary muscle group and, in some instances, the calves as a secondary muscle group. If the calf muscle group is exercised after the quadriceps exercises have been completed the calf muscle group may be pre-fatigued when performing the specific calf exercises.

The result of combining the quadriceps and calf muscle groups into the same workout session will be that the second muscle group that is exercised will have to work harder since it was required to support the exercises performed by the first muscle group that was exercised. This being the case, performing a push/push routine using these specific muscle groups can be an excellent way to break through strength plateaus that exist across any of the muscle groups that are required to act as a secondary support muscle group.

On the other hand, the probability of an injury occurring may increase as aggressively exercising a pre-exhausted muscle group may lead to being a little "sloppy" in form or elevated stress on a particular joint. However, combining muscle groups in this fashion can assist in achieving gains in strength. It is recommended when performing a push/push routine of this type to perform the routine for 4 to 6 weeks and then modify your workout routine to eliminate exercising the secondary muscle group during the same workout.

Below is a list of the primary muscle groups that are considered push muscle groups

• Calves

• Deltoids

• Gluteals

• Pectorals

• Quadriceps

• Triceps