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Section 1, Part 1, Workout Routines/Fitness Articles/News Updates
PUSH, PULL, LEGS: Hulkster's Workout Routine
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 PressPress Behind NeckAlternate Dumbbell PressTricep PressdownSeated Dumbbell PressParallel Bar DipsIncline PressSupine FliesIncline FliesTricep ExtensionCable CrossoversClose-grip Bench PressDecline PressDumbbell Tricep StretchTricep KickbacksTricep Dumbbell Ext.PULL, major eccentric exercises:
Barbell curlLateral RaiseUpright RowFront Pull downBent-over FliesLateral RaisePullsAlt. Dumbbell RaiseBent-over RowsLow Pulley RowsT-bar RowsDumbbell RowsShrugsIncline Dumbbell CurlsBarbell CurlsAlt. Dumbbell CurlsConcentration CurlsWide-grip Chin Pulls-upsExamples of LEGS/AB exercises:
Incline Twisting Sit-upsRoman Chair Sit-upsHanging Leg RaiseIncline Knee RaiseCrunchesSquatsHack SquatsLeg CurlsThigh ExtensionsLeg PressSissy SquatStanding Calf RaiseSeated Calf Raise
PUSH, PULL, LEGS: Hulkster's Workout Routine
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 PressPress Behind NeckAlternate Dumbbell PressTricep PressdownSeated Dumbbell PressParallel Bar DipsIncline PressSupine FliesIncline FliesTricep ExtensionCable CrossoversClose-grip Bench PressDecline PressDumbbell Tricep StretchTricep KickbacksTricep Dumbbell Ext.PULL, major eccentric exercises:
Barbell curlLateral RaiseUpright RowFront Pull downBent-over FliesLateral RaisePullsAlt. Dumbbell RaiseBent-over RowsLow Pulley RowsT-bar RowsDumbbell RowsShrugsIncline Dumbbell CurlsBarbell CurlsAlt. Dumbbell CurlsConcentration CurlsWide-grip Chin Pulls-upsExamples of LEGS/AB exercises:
Incline Twisting Sit-upsRoman Chair Sit-upsHanging Leg RaiseIncline Knee RaiseCrunchesSquatsHack SquatsLeg CurlsThigh ExtensionsLeg PressSissy SquatStanding Calf RaiseSeated Calf Raise