Question About the Best Way to Do Push and Pull Training Splits – PUSH TO PULL MUSCLE GROWTH CLOSER TO YOU

A reader who we would refer to as “Pete” sent me an inquiry earlier via the CONTACT form and asked about which one of the two sets of regimens I would prefer and recommend him doing.


In the process he gave us a nice training split that is push-pull oriented. For those of you who don’t know what push-pull is; it’s basically doing pushing moves in one day and pulling moves on the other.


Another thing I love about the split you will see below is that it can become a great 30 minute killer workout!
So without further ado let us now answer Pete’s inquiry – first off we would show you Pete’s message.

Note: For those of you with questions please don’t hesitate to email me through the contact form or through webmaster(at)aboutlifting(dot)com and I will answer your question personally.

Subject: Workout Question
From: “##################
Date: Sat, August 8, 2015 2:54 pm
To: “About Lifting”
Priority: Normal
Options: View Full Header | Print | Download this as a file
Really enjoy your site, Have been training for 30 years, mostly HIT. Weigh 232 lb at 6,1
Would like your opinion on which two routines are best for sheer size,,,





Thanking you for your reply in advance
Best Reguards..
My Response:

Nice program you got here. Simple and straightforward – it reminds me of Mentzer’s “consolidated” training regimen; minimalistic but focuses on increasing your numbers on the respective lifts and in turn, reaps the fullest possible muscular development from each compound move.

But unfortunately I cannot choose from one of the two sets

In a proper training regimen you really must have a SET A and a SET B
What I have noticed is that your regimen is designed to incorporate a push day and a pull day. On your first set (SET A) you have dedicated day 1 to pushing moves such as presses and dips. And on your day 2 (which is Thursday) you have dedicated that to purely “pulling” moves such as chins.

On your alternate Set I see that you incorporate both pushing and pulling movements on both day 1 and day 2 (Monday and Thursday I assume).


Which is good just the way it is – Both workout groups balance out the pushing and pulling moves quite nicely; I say you will reap great rewards from doing both Set A and Set B.


Dips is one of the great pushing moves one can do in their “push” day, here’s Evan Centopani doing some hardcore dips :

evan centopani dips


Do set A first then do Set B on your second week (or second workout cycle – which could be less than a week). I personally prefer Set A since I can just focus on PUSHING on one day and PULLING on the other. But it is essential that you have an alternate set or an alternate block of workouts that you can do on the following week or else you will be doing the same thing over and over again.

Some minor recommendations though:

Squat last – Yes I know that generally legs must be performed first since it is a larger muscle group. But for very advanced lifters such as yourself (I assume based on the details that you provided), who are able to do very intensely on the squats – the aftermath mostly tends to ruin the rest of your training day. Squats can be done too intensely that it can mess up your presses but the reverse is rarely true. Even if you do very intensely on your presses it can do very little to mess up your squats.

Incorporate longer and higher volume regimens – I very well love the simplistic push-pull program since it focuses on your big moves which gives the most bang for your buck. However I still recommend (since your goal is muscle size) that you alternate the program that you have with the basic training regimen where you will focus on each muscle group for a day and simply do straight sets (since I know you incorporate HIT with your push-pull program) and do 3-4 sets of 8-10.

Here are some of my favorite programs that you can alternate with yours:

The Basic Regimen

The 2 in 1 Regimen (CNS training and Bodybuilding “pump” training together)

You can incorporate those other regimens after 1.5 – 2 months of doing your push pull regimen. Do the other regimens for a month then return to your regular lifting regimen. Try it out and let us know how it went.

What do you think? Any reactions, agreements, violent reactions; please do the community a favor and comment them below. If you know someone who would benefit from this information please click on the share buttons below for Facebook, Twitter, Pintrest, or Email. Eat your eggs, people!

A-Lifter- Don't forget to leave your comment/feedback below.  If this article was helpful, I am sure our book Real Talk Muscle will help you even more in your quest for muscle gain. Check it out you can read the first few chapters as well.
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