View Full Version : Push/ Pull Vs Bodypart Split Routines
01-08-2009, 03:42 PM
So I've noticed different people use different approaches to Weight training; and to generalise into 2 categories for the purpose of my question; in your opinion, what are the advantages of a Push/ Pull/ Legs training split over an specific bodypart split, such as Chest/ Tris, Back/ Bi's, Legs/ Shoulders....and visa versa?
01-08-2009, 03:57 PM
depends on your goals really
01-08-2009, 04:52 PM
Push/pull/legs is more about training groups of muscles together where as the bodypart split obviously works muscles individually. I'm no expert but I think it depends more on the actual lifts that you do, like when I used a push/pull/legs split I was looking mainly at compound movements instead of isolating the individual muscles, kind of to try gain strength as efficiently and proportionately a possible. Most bodybuilders I know tend to use specific bodypart splits.
01-08-2009, 05:06 PM
Its basically down to function over form. Training a function rather than a muscle group. The body fights as one machine and the mechanics of fighting require the body to work compoundly. In a nutshell, different muscle groups work together to perform a function/technique/move whatever you want to call it. Isolation or muscle group dictated exercises are not specific or have a good level of transfer to the movements of fighting.
Pushing/pulling/punching/kicking/sprawling/shooting/throwing are all functions you perform. Isolation work is not at all good for sports specific performance, unless you have an in balance, for instance in one of your limbs. A weak left arm can be isolated, with a view to converting any improvements into functional progression with specific functional training at a later date.
Shameless plug for Stapes360 but his column in MMAUNLTD breaks stuff like this down into understandable "Everyman Science". Meaning follow his advice and it all makes sense.
I'm currently doing 1x push, 1x pull, 1x lower body, 1x core in strength sessions. You'll feel the benefit in your rolling, sparring and pad work in no time.
01-08-2009, 05:18 PM
Awesome; thats what I was looking for!, cheers mate
01-08-2009, 09:32 PM
If you split your workouts into bodyparts, you're living in the 70s. I don't think push/pull/legs either but its much closer to what I do. I lift a weight over my head, I squat a weight on my back, I pull a weight off the floor. These equate to clean and press, squats and deadlifts and I feel these lifts build strength and power in the areas I need (I also do a couple of other bits but these are my main areas)
02-08-2009, 02:30 AM
Thanks for the answers, guys; up til recently I've been lifting weights in more of a bodybuilding sense and was wondering why it really wasn't helping me, I'm starting to pay more attention to technical aspects of weight training and the like
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