T Nation

Tbt Question

my friend told me i should have push and pull days, can anyone please give me an example of what total body training push and pull days would look like? thanks

Well this is a split…so not total body. This is just ONE type of training split. May not be the best for everyone

The split is just what it says one day is pushin work. While the other is pull.

Push (chest, legs, some tri and delts)

Pull (Back, bis, some tri and delts)

You break up your workput into 2-3 push and 2-3 pull days each week

If you push the weight on the exercise it goes into push, and vice versa.

Pretty basic stuff

tg is right. Some people also like to do a push/pull/leg split. Push is just upper body pushing, pull is upper body pulling, and legs is self explanatory.

This is not really TBT at all, I know this post is off topic but its just something else to consider. I did this for awhile, and I think Zephead is (or was) doing this as well.

[quote]njrusmc wrote:
tg is right. Some people also like to do a push/pull/leg split. Push is just upper body pushing, pull is upper body pulling, and legs is self explanatory.

This is not really TBT at all, I know this post is off topic but its just something else to consider. I did this for awhile, and I think Zephead is (or was) doing this as well.[/quote]

I’ve really wanted to give push/pull/legs a try. Maybe later this year.

Push/pull is just like it sounds.

If you wanted to a full body push session, you would include Squats, lunge variations, any bench variations, OH press, etc. A total body pull session would be Deadlift Variations, single leg DL variations, anything for your back, chins, etc.

TC wrote a good article with a push/pull split.

Push/pull/legs wasn’t too bad, I saw good gains from it. Definitely worth trying though … but I personally have better gains from a 4 way split between quad-dominant legs, horizontal push and pull, hip-dominant legs, and vertical push and pull. I think I got this idea from Jrocco here at T-Nation.

From my understanding, main idea behind a push/pull workout is to match your pushing and pulling work, i.e. for every vertical push you have a vertical pull, horizontal push you have a horizontal pull, and also a quad dominant leg and a hamstring dominant leg.

Example of a tbt push/pull workout:
Squat/Romanian Deadlift
Bench Press/Row
Military Press/Pull Up

Its just a simple way to split your workouts…similar to a upper/lower split

Not a big fan of any of these splits or tbt for that matter

I like 3-5 way splits personally and get the best gains from this

[quote]njrusmc wrote:
Push/pull/legs wasn’t too bad, I saw good gains from it. Definitely worth trying though … but I personally have better gains from a 4 way split between quad-dominant legs, horizontal push and pull, hip-dominant legs, and vertical push and pull. I think I got this idea from Jrocco here at T-Nation.[/quote]

Hmm, that’s really interesting. Sounds like a good idea.

I’m going to go back to Upper/lower next month and see what happens. I hit a month of total body training this month (couldn’t get to the gym a lot), but it’s almost over. 1 more week hard then deload for a week.