Physical activity: how does the push-pull routine work to gain muscle mass?

There are various exercise routines to achieve the goals that each person sets, from the simplest to the most challenging. However, there is a special one that offers great results and can help you gain muscle mass effectively.

Wall Pilates: the 20-minute routine to strengthen muscles

Among them is routine push-pull, a planning that is based on a simple strategy that consists of training one muscle group a day, which allows you to gain muscle and burn fat efficiently.

How does the push-pull routine work?

Thus, the push-pull routine includes different muscle groups that are trained on different days. This organization is due to the fact that synergistic muscles are brought together in the same training, so that the routine is more effective, since these muscles work together, guaranteeing a specific and controlled movement.

These tissues contribute to the execution of complex movements, among which they give it its name: pushing and pulling. Among the main advantages of the push-pull routine is that it is ideal for gaining muscle mass and increasing strength, shortening training times and promoting muscle recovery between each exercise session.

What is the push-pull routine all about: how to plan it?

Thus a push-pull routine would be diagrammed something like this: a Monday would correspond to pull, a Tuesday would be dedicated to push. Both pulling and pushing involve the muscle groups of the arms. Wednesday would be leg oriented and one day of the week could be reserved for full body work.

This routine is widely used in weightlifting, a sport in which athletes lift bars loaded with weights and which tests strength and power and those who practice it widely develop their muscle groups.

An example of a push-pull routine

An example of a push-pull routine incorporates pulling exercises for one day, while leaving the pushing activities for another day. This strategy should be interspersed throughout the week. One day arm push, another day pull, one day legs and then start again with the push.

Day one: push

– Bench press: 3 sets of 6 repetitions

– Dumbbell bench shoulder press: 3 sets of 10 repetitions

– Parallel dips or dips: 3 series to muscle failure

– Dumbbell bench flyes: 4 sets of 10 repetitions

– Lateral raises for deltoids: 3 sets of 12 repetitions

– High pulley triceps extensions: 3 sets of 12 repetitions

– Day two: pull

Dominated: 3 x 8

– One-hand dumbbell row: 3 x 10

– High pulley chest pull: 3 x 10

– Gironde rowing: 3 x 10

– Facepull: 3 x 15

– Biceps curl with straight bar: 3 x 10

– Dumbbell biceps curl: 3 x 12