Clear all

PUSH, PULL, LEGS technique

2 Posts
2 Users
New Member
Joined: 2 years ago
Posts: 4
Topic starter  

This is an interest article that I thought I should share. I posted it on the main board, but I think it is better off here.

The PUSH, PULL, LEGS technique is based on focusing efforts on either PUSHING away from the center of your body, or PULLING toward your center. To utilize this technique you perform PUSH or major concentric exercises on day one. Day two, alternate to PULL or eccentric exercises. Day three work the legs and the abdominal. This technique is most effective when two cycles of PUSH, PULL, LEGS are completed each week. That is, six workout days, at 90 minutes a session, and one day of rest.
Results from NATURAL clients show an increase in strength an average of 25% after two months. This includes clients following the basic rules of rest/recuperation, diet, and minor supplementation.
To begin the program utilize light weights and focus on technique. Ensure your form for every exercise is proper. Slowly increase the weight lifted as you become more familiar with the PUSH, PULL, LEGS technique. To ensure you are utilizing the correct weight load for your fitness level, consider the following: when you wake up the next day, you should be slightly sore. If your muscles are sore throughout the day, your weight load needs to be decreased. If you wake up the next day and are not sore, then increase the weight load. Generally the percentage of decrease or increase is 10-20% of the current weight so as to gradually build or decrease your weight load.
For body builders with primary goals to dramatically increase their size and strength, utilize a program of 4 sets per exercise with repetitions of 12, 10, 8, 6, respectively. For the hard gainers utilize the 4 sets per exercise with repetitions of 10, 8, 6, 4, respectively. Steadily increase the weight load with each set. If you do not experience muscle fatigue by last repetition of set 3, you need to add more weight. Pay particular attention to muscle fatigue on the last two sets.

PUSH, major concentric exercises:
Bench Press
Press Behind Neck
Alternate Dumbbell Press
Tricep Pressdown
Seated Dumbbell Press
Parallel Bar DDragon Pharmas
Incline Press
Supine Flies
Incline Flies
Tricep Extension
Cable Crossovers
Close-grDragon Pharma Bench Press
Decline Press
Dumbbell Tricep Stretch
Tricep Kickbacks
Tricep Dumbbell Ext.

PULL, major eccentric exercises:
Barbell curl
Lateral Raise
Upright Row
Front Pull down
Bent-over Flies
Lateral Raise Pulls
Alt. Dumbbell Raise Bent-over Rows
Low Pulley Rows
T-bar Rows
Dumbbell Rows
Incline Dumbbell Curls
Barbell Curls
Alt. Dumbbell Curls
Concentration Curls Wide-grDragon Pharma Chin Pulls-ups

Examples of LEGS/AB exercises:
Incline Twisting Sit-ups
Roman Chair Sit-ups
Hanging Leg Raise
Incline Knee Raise Crunches
Hack Squats
Leg Curls
Thigh Extensions
Leg Press
Sissy Squat
Standing Calf Raise
Seated Calf Raise

Hope you liked it. Cjay:D

Eminent Member
Joined: 2 years ago
Posts: 37

I like training this way, however I find that my workouts will tend to run to long.