ea CPT ata Lb ated SoCo @ Myprotein Share this page “* Writer and expert / Posted on By Edd Oldfield | Bodybuilder and Personal Trainer Monday: chest, Tuesday: shoulders, Wednesday: legs. Sound familiar? Ever noticed people in the gym performing the same body part workouts on the same days, using the same exercises and the same weights... and often look the same? If you're looking to pack on some solid muscle mass, it’s time to mix up an average training routine.Mass-Building Basics Push, pull and legs is a very simple, yet effective training split for anyone, ranging from those picking up their first barbell to hardened gym veterans, Push workouts include chest, shoulders and triceps. Pull workouts take care of back and biceps. While leg workouts cover quads, hamstrings and calves. The reason it works so well is that it places more emphasis on multi-joint compound exercises than on isolation-based exercises. Don't expect set after set of pec deck and preacher curls in this program. The main reason for the majority of these workouts being comprised of compound exercises is exercises like barbell bench press, squats and deadlifts offer the most ‘bang for your buck’. They involve multiple muscle groups and allow the most room for progression of reps and weight. This means more growth for you. Putting It All Together The basic premise of any push, pull and legs programme will always be similar, but there will be subtle differences for those just getting started in the gym to those who have been slinging iron for years. The first major difference between the beginner program and the advanced program is the addition of training days. The advanced trainer will be training jwovdave on and one day:off. which allows for:increased frequency of hitting body parts, leading to more opportunities for growth and recovery. BEGINNERS Routine Split The focus for the beginner should be to learn proper technique and form, therefore all sets should be stopped 1-2 reps shy of true failure (whereby another rep could not be completed without comprising form) unless stated. The beginner is also only training 3 days a week, with at least a day's rest after each session. This is to promote recovery between workouts as a beginner's recovery capabilities will much less than a more experienced gym-goer. Training days >> Monday, Wednesday and Friday. Monday | PULL Exercises Sets & Reps Deadlifts 3x 5-8 repsClose Grip Chin-ups Bent Over Rows Wide-Grip Cable Row Barbell Curls Wednesday | PUSH Exercises Flat Barbell Bench Press Incline Dumbbell Press Standing Military Press Wide-Grip Upright Rows Narrow Grip Dips Cable Pushdowns Friday | LEGS Exercises Squats Leg Press DBell Stiff-legged deadlift 3 (Bodyweight > failure) 2x 8-12 reps 2x 10-12 reps 2.x 12-16 reps Sets & Reps 3x 8-12 reps 2x 10-12 reps 3x 6-8 reps 2x 12-15 reps 3 Bodyweight > failure 2x 12-15 reps Sets & Reps 2x 10-12 reps 3x 6-8 reps 2x 12-16 repsLeg Extensions 2x 15-20 reps As you can see in the beginner programme, there are very few isolation exercises. The programme focuses on the old-school basic mass movements such as deadlifts, squats and standing military press. This is for two reasons: It gives beginners a great foundation of strength and teaches basic lifting techniques rather than relying on machines. It works a large number of muscle groups at once including the all-important core muscles, which are often neglected by beginners and are very important to handle heavier weights as the beginner progresses. Advanced Routine Split An advanced trainer who is used to weights as a stimulus will have much greater recovery capabilities than their less experienced counterparts. They'll be able to benefit and grow with extra training, whereas a beginner could burn out and potentially not progress.Rest days >> Day 3, 6, and 9. Day 1] PULL 1 Exercises Deadlifts Underhand Pulldowns Dumbbell One Rows Pendlay Rows Skull Crushers Rope Hammer Curls Day 2| PUSH 1 Exercises Incline Bench Press Flat Dumbbell Press Wide-Grip Dips Dumbbell Shoulder Press Sets & Reps Ist: 3-5 reps 2nd: 6-8 reps 2x 8-12 reps Ist: 6-8 reps 2nd: 12-15 reps Ist: 6-8 reps 2nd: 12-15 reps 3 x 8-12 reps 2x 12-15 reps Sets & Reps Ist: 6-8 reps 2nd: 8- 12 reps 2x 8-12 reps 3 (Bodyweight > failure) 2x 8-12 reps‘Skull Crushers Underhand Pushdowns Day 4|LEGS1 Exercises Front Squats Feet Low & Close Leg Press Stiff-legged deadlifts Glute Ham raises Walking lunges Day 5 | PULL 2 Exercises Bent Over Rows T-Bar Row Close Grip Chin-ups Rack Deadlifts Barbell Curls Bheccererices die Piel: eee eee ce 3x 8-12 reps 2x 12-15 reps Sets & Reps Ist: 6-8 reps 2nd: 12- 15 reps 2.x 15-20 reps 6-8reps > 8-12 reps Bodyweight > Failure 2x 20 each leg Sets & Reps Ist: 6-8 reps 2nd: 8-12 reps 2x 6-8 reps 3 (Bodyweight > failure) Ist: 3-5 reps 2nd: 6-8 reps 3x 8-12 repsCurls 2x 12-15 reps Day 7 | PUSH 2 Exercises Sets & Reps Decline Bench Press ist seac oes 2nd: 8-12 reps Incline Dumbbell Press 2x 8-12 reps Flat Machine Press 2x 10-12 reps ted Smith Machi Seated Smith Machine ove ereps Shoulder Press Wide-Grip Upright Rows 2.x 12-15 reps Close-Grip Bench Press 2x 6-8 reps Overhead Rope 3x 12-15 Extensions x oe Day 8| LEGS 2 Exercises Sets & Reps Ist: 6-8 reps 2nd: 8- Squats 12 reps Lying Leg Curls 2.x 12-16 reps Hack Squats 2.x 18-20 reps Smith Machine Front Squats 2x 15-20 repson this program to aid the recovery process even more. You will also notice on initial compound exercises the inclusion of a lower rep set. This is in a strength building range, rather than hypertrophy and will give carry over on subsequent hypertrophy sets. The reason for the inclusion of these strength sets is that the advanced trainer should be looking to lift more each session be it by a rep or by an increase of 0.5kg. This is known as ‘progressive overload which means if you're getting stronger each session you will be growing each session and vice versa, So adding in some strength sets will aid this. Also, this means the advanced trainer should be logging workouts every time they train so they can look back and see what was done previously and aim to beat it. This is why there are 2 rotations of each workout as progression can grind to a halt much quicker if following the same workout for body parts over and over. Take Home Message If you're serious about putting on mass and building strength, give push, pull and legs a try. For best results, fuel your muscles with a protein shake after a heavy session.READ THESE NEX Training Dumbbell Hammer Curls | Bicep Exercise Technique 2018-03-19 14:35:29 + By Faye Reid Training What Is A Squat Thrust? | Benefits & Technique 2018-03-14 16:06:46 + By Faye Reid Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you're concerned, aera ier cecal: weet cee le Minee lt vise, slessupplements or introducing any major changes to your diet. ¥9 ff OO m= Myprotein Writer and expert Related Articles Training Lat Exercises And Workout Guide + By Faye ReidSupplements 4 Benefits Of Chlorella For Your Health + By Claire Muszalski Training Myprotein Staff Take On #MyChallenge | Meet Stephen + By Evangeline Howarth Training Top 7 Workout Tips For The Over 40'S + By Faye Reid A Peasé wese?d = Does Eating A Banana Before Bed Help You Sleep? |... + By Lauren Dawes How Much Protein Should | Be Consuming? | The Female Athlete + By Faye Reid NutritionIMIARS LOCKUO WHT VVOTR FOF TOU == FIOW WAU AITEGISS Have... + By Jamie Wright Recipes Gingerbread Protein Pancakes | Brunch Just Got Festive + By Lauren Dawes