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Push/Pull training plans
The Push/Pull workout is a well-established favorite among training programs and delivers outstanding results for individuals with both a slightly advanced training level and advanced trainees. In this article, you will discover if the 2-day split following the Push/Pull approach is the right training for you. In addition to comprehensive information about the Push/Pull split, you will also receive valuable training tips and access to free training plans!
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Free push/pull plans
Enhance your workouts with our complimentary Push/Pull training plans. Deliberately separating exercises that involve pushing and pulling aids in achieving a well-rounded muscle development and allows you to reach your goals without incurring any costs.
Push/Pull in the gym for advanced women
Push/Pull in the gym for advanced men
Push/Pull in the gym for slightly advanced women
Push/Pull in the gym for slightly advanced men
Definition of 2 split after push and pull
The categorization of split training into Push/Pull is based on the division of muscle groups that are engaged in pushing and pulling movements. The "Push" category includes muscle groups where moving weights forward is the primary focus. This encompasses the shoulders, triceps, and chest.
During the "Pull" sessions, the focus is on training the antagonist muscles, which involve all the muscles where pulling weights is the primary objective. These muscles include the back, biceps, and rear shoulder. In the 2-day Split Push/Pull, there isn't a dedicated training day for the legs, as they are usually worked on during a Pull day. Due to the higher volume of back and leg training, abdominal muscles are incorporated into the Push day.
Who is the push/pull training plan suitable for?
The widespread belief that strength training is exclusively suitable for muscle building still persists. However, this is not the case! Training not only supports muscle development but also metabolism and fat burning. It is, therefore, advantageous for anyone looking to tone their body or reduce fat. The same applies to the Push/Pull training: While primarily focused on muscle growth, it encompasses all the positive aspects of strength training.
A practical feature of the Push/Pull training is its suitability for both women and men. Beginners as well as experienced strength athletes can engage with the Push/Pull training plan since it can be flexibly adjusted to individual needs.
The customization options in a Push/Pull split are diverse, ranging from training frequency to exercise intensity.
For beginners, starting is usually relatively straightforward since understanding the Push/Pull principle is quite uncomplicated. After all, the muscle groups and their corresponding exercises can be easily identified. Nevertheless, beginners should not immediately dive into a 2-day split like the Push/Pull workout but rather dedicate themselves to full-body training for at least six months (+- three months). This allows the body to gradually adapt to the new stress, and particularly in the initial weeks and months of training, excellent results can be achieved with full-body training.
Training frequency and training volume of the push/pull training plan
Push/Pull training is typically performed between two and five times a week. However, the individual's training experience level is of significant importance: experienced athletes benefit from a higher and more intensive training frequency, while beginners should gradually increase their training volume. In general, a Push/Pull plan is structured so that a rest day is scheduled after no more than two consecutive training days to allow for adequate muscle recovery. A weekly plan for a 2-day split following Push/Pull might appear as follows:
The Push/Pull training sessions themselves typically last between 50 and 60 minutes, with an additional 5 to 10 minutes allocated for warm-up and cool-down. Generally, for each exercise, two to three sets of 8-12 repetitions are performed. Furthermore, it is crucial to incorporate adequate rest periods into every training plan: a minimum of 60 seconds of rest between sets is advisable.
Vor- und Nachteile Push/Pull gegenüber anderer Trainingspläne
The training in the 2-day Push/Pull system offers a multitude of advantages from which athletes, regardless of their experience level, can benefit. However, there are also certain aspects that might pose potential drawbacks to this type of training.
Advantages
In contrast to full-body training, Push/Pull training places a stronger emphasis on the specific muscle groups being exercised. Since similar muscle groups are trained on a Push/Pull day, they have more time for recovery simultaneously. As a result, the 2-day Push/Pull split allows for a higher training volume and more intense workout per muscle group compared to a full-body workout. This can yield improved training outcomes, particularly for advanced individuals.
Disadvantages
Not all muscles can be unequivocally categorized as "Push" or "Pull" because some exercises engage both the pulling and pushing musculature. This dual engagement can lead to overexertion, as certain muscles are subjected to more frequent stress. While some muscle groups are intensely targeted in a 2-day Push/Pull split, the legs and lower body, in general, receive less attention. In fact, leg training is not separately addressed in the Push/Pull regimen. Individuals looking to place a greater emphasis on leg training may find better results with a 3-day split like Push/Pull/Legs or an Upper Body/Lower Body training plan.