The push pull legs is a weight training technique that works the body in three different groups: the upper body muscles capable of pushing (push), the upper body muscles capable of pulling (pull) and the legs (legs). The push-pull-leg is currently considered to be a complete exercise, which develops several muscles.
This is the reason why the method is widely used in gyms. Also, the push pull leg can be suitable for all types of athletes, beginners or professionals. It is the type of exercise to be performed that makes the difference between the two categories of practitioners.
What is the push pull leg?
The push pull leg is a training programme, from the simplest to the most advanced. It divides the body into three distinct parts. The exercises to be performed during each session allow each of these parts to be worked alternately. The technique is known for its simplicity, and is currently being used more and more, especially by stars such as Arnold Schwarzenegger.
According to the Push pull legs method, the muscles of the body to be worked are divided into three groups:
The muscles of the upper body capable of pushing: pectorals, triceps, shoulders.
Muscles of the body that are used for pulling: back muscles, biceps
Lower body: legs, quadriceps, calves to glutes
How does the push-pull leg program work?
The three muscle groups that make up a push-pull leg programme involve three types of sessions. During each session, you have to work one muscle group. In one session, for example, only the muscles that can push should be worked. In another session, only the muscles that can pull are worked.
The third session of the week is reserved for the muscles of the lower body. The three types of sessions consist of push, pull and leg movements. The fourth day of training is reserved for rest. The body is given time to recover properly so that the programme can be restarted on the fifth day.
The training sessions for the muscle groups should be separated during a push-pull-leg method. This will avoid working two different muscle groups on the same day.
This has the advantage of giving each muscle group more recovery time. To summarise, you train on the first three days of the week. Take a break on the fourth day. The workout is repeated on the fifth day.
Push pull legs: training intensity and frequency
The frequency and intensity of work during a Push Pull Legs programme depends on the fitness and weight training experience of the user. If you are a regular user of the programme, you can train frequently because your body is more resistant and can recover more quickly.
At the beginner level, however, it is recommended that those with little experience in strength training use a coach to assist them at the beginning of the programme.
Also, not everyone has the same body type or the same endurance and tone. We do not have the same muscle mass, which is why the intensity and frequency of training must be adjusted according to the respective capacity and objectives of the participants.
Advantages and disadvantages of push pull leg training
The push-pull leg programme allows for sufficient muscle recovery, which accelerates the formation and development of muscles. During the programme, not all muscles work at the same time. Other muscle groups that have not been working can rest and recover. Sufficient rest and recovery is the major key to building quality muscle mass.
The push-pull leg programme is also very easy to perform. It does not require any specific equipment or location to be performed. It is suitable for beginners as well as for top athletes.
Its main disadvantage is that it is mainly focused on upper body work. The other parts of the body are somewhat neglected. The athlete must therefore supplement it with other exercises to balance the development of the muscles.
Push pull leg programme
Push pull leg: exercises for beginners
To start the program, training 3 times a week is ideal.
- Monday: push
Bench press exercise, on barbell or long bar in 4 sets of 6 repetitions per set
Incline press, barbell or long bar, 3 sets of 6 reps per set
Shoulder press exercise in 3 sets of 6 repetitions per set
Triceps exercise with pulley, in 4 sets of 8 repetitions per set
- Tuesday: rest
- Wednesday: pull
Rowing exercise; in 4 sets of 8 repetitions per set
Pulley pull: in 4 sets of 8 reps per set
Biceps curl: in 4 sets of 6 repetitions per set
Dumbbell curl: 3 sets of 4 reps per set
- Thursday: rest
- Friday: Legs
Leg curl: 4 sets of 8 reps per set
Thigh press: 4 sets of 8-12 reps per set
Machine extension: 4 sets of 5-8 reps per set
Calves: 6 sets of 6-10 reps per set
- Saturday and Sunday: rest
Push pull legs: expert programme
It is the intensity and duration of the work that differentiates a beginner from an expert. A more expert version of this programme consists of doubling the series and repetitions according to the experience of the practitioner. You can also double the frequency in one week, from 3 days to 6. Also, in addition to the push-pull leg exercisesother exercises can be added to build up other muscle groups not covered by the programme.
