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  1. #1
    Registered User BBforum5's Avatar
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    Fullbody pushing and pulling question

    Hello, i just want to ask one thing -> Should i alternate pushing and pulling exercises in a full body workout? I mean should i first do all my pulling exercises and then all my pushing exercises, or if im doing lets say 3 sets per exercise, is it better to do 3 sets of pull-ups -> 3 sets of bench-press -> 3 sets of rows -> 3 sets of dips etc. ? What do you think is better for muscle building ? Thanks
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  2. #2
    Registered User safcpaul's Avatar
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    It really doesn't matter and if you're doing a basic full body there shouldn't really be alot of different pushing and pulling exercises. It should be a few big compound movements for each that you progress with
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    Registered User paulinkansas's Avatar
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    I would alternate between pushes and pulls. Gives your biceps and triceps a time to rest between the compound movements.
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    Registered User RicerDalemon's Avatar
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    Hi! Been reading OG2 and now i need some help on my routine. About me: Climbing and bouldering for 5+ years and developed my pulling strength accordingly. My PBs include 1RM 1,7 BW Pull-ups, 5s full front lever and OA-rows. I incorporated the RR with handstand progression into my training one year ago and enjoyed it. However, i`m weak in the pushing exercises and now i want to create my own routine focusing more on pushing while not neglecting pulling and legs completely.

    Goals: Balancing my push-pull strength ratio, avoiding injuries, focusing on my weaknesses. Straddle Planche 10s (current level: 2s tuck) HSPU (current level: 0) 30s Free HS (current level: 10s, but not in a straight line!)

    Frequency: Full body routine 3x week with one cardio and one bouldering day. I also do 30min mobility and flexibility work + handstand practice every day.

    M: Bwf T: Rest W: Bwf T: Cardio (biking, skiing, running) F: Bouldering S: Bwf S: Rest

    Warm up Blood flow up and running, Shoulder rolls and dislocates, Wrist warm up, Skin the cat, Hollow body, Arch, Handstand, 5-10 min

    Strenght I have not tested my max yet, but i will use the charts to ensure a good volume. Pairing push/pull/legs exercises with 90s rest.

    Plance Lean parallel bars (3 x Xs) Paired with 1 leg raise (3 x 8)

    Box HeSPU parallel bars (3 x X) Paired with L-sit parallel bars (3x 20s)

    PPPU parallel bars (3 x X) Paired with 1 leg kb DL (3 x 8, 28kg)

    Back lever (3 x Xs)/ Weighted Pull-ups ( 3 x 8, 28 kg) Alternating, Weighted Pull-ups are taxing. Paired with Compression work (3 x 10s)

    Flexibility and cool down Pancake on a yoga block (3 x 30-60s), Splits (3 x 30-60s), Ankle stretch, Shoulder stretch, Deep breathing

    Any critique for improving this routine is highly welcome.
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    Registered User EliKoehn's Avatar
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    Alternating pushes and pulls between individual sets is a solid approach for a number of reasons. While it falls on the smaller side of the 80/20 fence, there are some definite advantages to this approach, IMO.

    Arnold referred to this as the "agonist-antagonist principle"

    1.) Economizes time - if you, say, alternate bench presses and rows, you can take shorter overall rest periods as the alternate group is still being rested somewhat while its opposite is being worked. This allows for greater intensity of training and is more efficient schedule wise.

    2.) The ecentric motion stretches the previous concentric, and vice versa. I won't relay bro science or pretend to know exactly how this works, but a pump and stretch of the opposite group assists its mirrored concentric. Benching will stretch the lats and pump the chest, and rowing with pump the lats and stretch the chest. There is a synergy there.

    3.) Tends towards a more even development. If you train opposite groups together with similar intensities, you're far less likely to become disproportionate. Many trainers, for instance, inordinately press and so their shoulders have a pronounced, forward droop and they slouch together. Not only does this look weird if you're training for aesthetics but in the long run it's bad news for your pressing strength. There is research that shows a positive correlation between pulling volume and pressing progression - guys that just bench plateau off faster.

    Only disadvantage I find is that sometimes this ends up being too much to train all at once and the subsequent day you might be overlapping too much. I'd imagine this would be good to pair with squats every other day on an upper/lower split. Deadlifts for instance are hard to throw in with this, though.
    Bench: 320
    Squat: 375
    Deadlift: 495

    "... But always, there remained, the discipline of steel!"
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