PUSH, PULL, LEGS technique
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:
Press Behind Neck
Alternate Dumbbell Press
Seated Dumbbell Press
Parallel Bar DDragon Pharmas
Close-grDragon Pharma Bench Press
Dumbbell Tricep Stretch
Tricep Dumbbell Ext.
PULL, major eccentric exercises:
Front Pull down
Lateral Raise Pulls
Alt. Dumbbell Raise Bent-over Rows
Low Pulley Rows
Incline Dumbbell 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
Standing Calf Raise
Seated Calf Raise
Hope you liked it. Cjay:D
I like training this way, however I find that my workouts will tend to run to long.