Heres my new push pull that I made. My goal is to increase both strength and size. Doing it 3 days a week, evenutally will move to four. What do you guys think of exercise selection/ order and how it fits in with my goals. Starting tomorrow so just wanted some feedback.
what is the rep/set setup? what is the intensity level?
and why are you doing 1 exercise each day for lower body and 5-6 for upper body? unless you are doing like 10-15 sets of those lower body and 10-15 sets total of the upper body stuff.
i used to try push/pull splits and i found it hard to balance things. i have become to enjoy much more of upper lower splits. here is an example:
upper:
main lift push - bench, overhead, dips, or incline
main lift pull - pullups/chinups, rows, pullovers
secondary work - abz, tricep work, bicep work, facepulls
lower:
main lift - alternate deadlifts and squats
secondary lift - variations on squats and deads
secondary work - low back, and any other weak parts
[quote]JFG wrote:
No, you will overtrain with that…
You just don’t get it, do you?!?![/quote]
this is like the fifth thread OP started in the last few weeks, same shit, didn’t even listen to any of the advice from the other threads
(around 0:20)
[/quote]
Some guys just over-think like hell when they get started. I was very guilty of that and it took me a long time before I realised I had to keep it simple, be consistent and work hard and just let time do the thinking for me.
If he is a troll then he’s a poor excuse for one, if not then he needs to understand that this isn’t ‘rocket science’.
I have experience with push/pull/leg programs and gained 25lbs while on one. So my advice to you OP is limit it to 4 exercises for each. Add in a legs day. Take a days rest after the third day then repeat it. You’ll be hitting all of your body twice a week and trust me you wont over-train like that. Why? Because I trained 6x a week like that but twice a day also and I was fine until it got something ridiculous like 6months in.
I agree with sexyxe, why do you want to reinvent the wheel when there are good programs out there that work fantastically well?
The selection and sequence of exercises is really poor.
Consider that you would be doing Squat Deads Squat and then Deads Squat Deads. Not too smart man.
Also barbbell bent over row after deadlift it’s way too dangerous, your back will be cooked and you’ll injure yourself. BTW why would you throw in another horizontal pull after deadlifts?
Incline and overhead press in the same routine seems too much.
BTW without specifing sets and loading there’s very little to comment on.
The only way to find out if it works or not is to try it and see if it works. Guys who say “you’ll over train” don’t know what they are talking about because they are not you. I squat three times a week and deadlift one of those days and I’m fine (I’m also mid-40s). Eat, sleep, lift, repeat.
I would think through what your weights are and what your progression is. That’s going to be the most important part of your program but it’s what most guys spend the least amount of time on.
OP, Since you clearly LISTEN to people on this site, i’ll give you the best routine ever to get super strong.
It’s a very simple routine and each appendage is worked on each work out. You can choose to either do it 4 days a week or 3; it just depends on how much time you have to sacrifice.
So basically each workout, you’ll stat with some foam rolling, followed by defranco’s agile 8.
Now after that, you’ll start of by masturbating with your left arm for 50 seconds. Do 4 sets of this and then move on to your right arm and do the same. After you’re done with your upper appendages, you’ll then begin to work on your lowers. For your lowers, you basically have to swing your leg hard enough so that you kick yourself in the forhead. Do this 20 times, for 6 set for each leg.
After the workout is complete, be sure to take an ice bath and make sure to have some protein bars.
As far as nutrition goes, I would recommend getting on weight watchers. They have an excellent point system that makes nutrition both FUN and Productive.
Any question?
Seriously, How do you expect people to give you good advice when you never listened to them before?
