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hi guys my name is chris and welcome to
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another my protein masterclass video
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we're going to discuss the difference
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between push and pull workouts explain
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what they are the muscles they work why
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we do them and the benefits of doing so
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the reason we feel it's beneficial to
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cover this topic is because of the
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increased popularity of push-pull leg
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training splits and a lot of confusion
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over what actually means and what you
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would cover and how you would split that
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up to allow you to have a really
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developed training program by doing push
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pull legs and what the difference is
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between that and a different kind of
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workout would be so let's get into it
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the main reasons we try and do a
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push-pull leg split over traditional
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what was classed as a bro split where we
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train one body part per day is because
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we get an increased frequency to train
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each body part so traditionally we train
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each body part once a week 52 exposures
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per year if we now do push pull legs
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we now get 104 so you get double the
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opportunity to grow muscle per year and
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potentially double the muscle growth per
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year now let's break it down so a push
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workout would be defined as a chest
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shoulders and tricep workout all
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together so the exercises we choose
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would attempt to work all those muscles
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at the same time for example a bench
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press that's going to be pressing
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through as a compound movement
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working all those muscles we'd also then
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throw some exercises in that would
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isolate certain muscles to have more
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stimulus specifically in certain areas
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as well but the easiest way to set this
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up across the week would be for example
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if you were to train chest and do five
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exercises on a monday if you take two of
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those exercises and move them to a
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thursday that's the start of your push
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workout because you'll notice after you
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get to maybe exercise number three your
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performance starts to dip if you get
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fatigued so those extra two exercises
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you're doing are not gaining you
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anything more in terms of stimulus
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you're also not needing seven days to
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recover your performance go straight
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back up and you hit all five exercises
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with high performance so then we start
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to build it like this through the week
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where we have those points of stimulus
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and increased results over time because
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our performance is way higher but we're
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actually doing the same amount of work
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we'd have splitting it in a more
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effective manner an example of a push
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workout that i would personally use
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would be a flat pressing exercise first
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like bench press and then an incline
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pressing exercise like a dumbbell press
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so we've got chest and shoulders and
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triceps working there then we'd go to
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maybe a side lateral raise to focus on
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the deltoids which would then allow the
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chest and shoulders to rest slightly
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then we can go into a shoulder press
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with the performance back up now we've
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rested and then for the last two
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exercises we'd maybe go to a dip and
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then a tricep extension so we're
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focusing on all the muscles with the dip
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and then fully isolating the triceps
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with the triceps engine at the end quite
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a simple workout but it's going to hit
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each muscle with almost every exercise
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it's really effective for hitting it
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from all different angles and getting a
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really good stimulus for the muscles to
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grow now let's move on to a pull workout
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a pull workout is slightly more
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complicated because a lot more movement
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patterns to cover and we often see
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people struggling with certain muscles
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when they're trying to target them
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specifically i've seen this firsthand
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whilst working with people on gym floor
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especially the lats where people
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struggle but that's most pull down
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movements and rolling movements and this
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often happens because we don't use them
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in day-to-day life but just remember
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that trying to target your laps is quite
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challenging if you're struggling to feel
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the muscle in the way you're intending
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to the first thing i suggest is trying
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to video yourself so potentially setting
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up a tripod in the gym and getting a
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really good angle so you're able to see
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yourself from that third person's
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perspective and then if you're still
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having problems potentially look at
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hiring a good professional who can work
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with you hands-on to make sure you're
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hitting things in the right manner and
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that your setup is correct a final point
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to note is the fact that we need to
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choose the correct weight most people go
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way too heavy on back and back spec
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sizes and swinging all over the place we
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know most of the time it's a funny joke
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in most gyms people swing all over the
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place going too heavy on bicep kills not
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only does this risk injury but you're
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not actually stimulating the muscle to
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grow the main thing we need to do is
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just use a target muscle to do the
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exercise because otherwise we waste so
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much energy swinging all over the place
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trying to create that stimulus and it's
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just not happening by choosing the
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correct weight we not only reduce our
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risk of injury lower the fatigue levels
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that we're trying to do by swinging
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around trying to create a stimulus but
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we're actually going to gain muscle
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faster because you're using the target
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muscle to do the work keep it precise up
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to the muscles you're trying to work and
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choose exercises that are very effective
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for doing so you'll see far more muscle
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growth over the course of your training
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plan so guys that brings us the end of
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another my protein masterclass video
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hopefully now you've got a better
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understanding of why we do push and pull
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workouts and what they entail if you've
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got any other questions make sure you
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put them in the comments box below like
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the video and make sure you subscribe to
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my protein youtube channel
