Training Ambiguous Muscles on Push or Pull Day? First, I love your site because of the scope of the information and the fact that it is based on science. Now, my issue is with the push vs pull split workouts. I think the hip abductor (a pushing motion) and the hip adductors (a pulling motion) are listed under the incorrect workouts. Consider this silly track workout: 2X1000@13.1+4×1600@26.2. Or, you know, every CrossFit acronym ever. “Push-pull,” meanwhile, means exactly what it says and says exactly what it means. It isn’t a workout, but a prescription for how to split one’s lifting during a given week. This is a great Pull workout for ALL fitness Level both men and women looking for a great and effective workout. I have included lots on tips in the video a 1-PUSH. A push is, well, a push. It’s a press of any kind or any movement where you are “pushing” something away from you. A push-up is a push. A press is a push. It’s pretty simple. 2-PULL. A pull is where you are pulling an object close to you or demonstrating some type of pulling motion. Think of rows here as the classic example. Spread the love. In this way, you end up training many of the same body parts multiple days in a row, which may overstress your muscles with time ( 3 ). The push-pull training regimen allows your muscles the recommended 48–72 hours of rest to fully recover before training again ( 3 ). Table of Contents show. This video explains how to start a PUSH PULL LEGS routine for beginners and why it’s the best training split to build muscle. I talk about what the PUSH PULL Prepare your shoulders by promoting some stability through pulling exercises. Any row variation is a good way to put some blood into the scapular muscles and light up the tissue to protect the shoulder capsules. Personally, I love pairing paused lat pull-downs with push-ups. Lee Boyce Paused Rep Lat Pull-downs. Watch the video - 0:33 Agonist-antagonist supersets are beneficial for the quads and hams but there may be nothing quite so satisfying as the immediate, visual benefit of a well-constructed, hard-fought, superset-heavy, upper body workout – full muscle bellies and striking vascularity the evidence of the power of push-pull. 7QKlPM.