Should workouts have both Push and Pull lifts? Or should Push workouts have only Push evolutions, and Pull workouts have only Pull evolutions.
Yes!
Either way Wes. Do whatever works for you. Lats/upper back are assistance for bench/OHP.
Thanks Hizzie!
The only hard rule is, there should be an equal volume of pushing to pulling. Whether you do them at the same time, depends on the program and other variables.
Equal volume in the same session, or over time? The context I was considering was Wendler’s 3-2-1, Boring But Big variant. In this case, the main lifts are high in intensity, but low in volume, while it’s the opposite for the accessory lifts, which are much much higher in volume. But if one workout has has a high volume of Pull accessory lifts, the next workout has an equally high volume of Push accessory lifts. Is that a correct way of going about things?
“Whether you do them at the same time, depends on the program and other variables.”
There’s plenty of different strokes for different folks. Some people like to do both pushes on the same day. So chest and tris. And then both pulls on the same day. Lats and bis.
Me personally I like doing my larger push group with a smaller pull group. So chest and bis. Then the larger pull group with the smaller push group. Lats and tris.
My personal reason for doing this… And I’m not saying it is “the answer”. Is because as I do chest my tris are getting fatigued. And as I do Lats my bis get fatigued because the smaller groups are partially worked when hitting the larger group. I like to have my smaller groups fresh when I hit them and it allows me to do more weight for more reps.
That’s me, you can figure out if you like to blast your smaller groups after your larger group or not.
Try different things and see what works/you like.
I haven’t done a small muscle group lift in years. They get plenty of work IMO. Just kind of depends of your goals.
This is what I’ve been doing for a while now. I really like an upper/lower split.
Day 1: DB bench/DB row
Day 2: DL
Day 3: Dip/Pullups
Day 4: Front squat
Not all in a row like it looks. Might be one day in between or more. Just depends on how I feel or if I have time to lift. Also sets/reps depend on feel. This is what happens when you have been lifting for a long time…
I’ve seen plenty of guys that are all hunched over cause the bench 3 times a week and neglect back.