Daily Fit 06/26/2019: The Lifting Routine You Need To Try

The lifting routine you need to try

Victor Freitas / Unsplash

Workout Tip Of The Day: Following a push-pull schedule when it comes to your weightlifting routine allows each muscle group to fully recover and helps you avoid getting injured.

What is push-pull training?

In push-pull training, you choose which muscles to target each day based on their mechanics. On push days, you’ll focus on muscle groups responsible for movements that consist of “pushing” the weight away from your body during an exercise, as you would when performing a chest press. You can separate pushing movements from pulling movements because, in the former, your muscles contract as you push the weight away from your body and they lengthen as you bring the weight back towards you. During pulling movements, on the other hand, your muscles contract when you pull the weight towards your body and they lengthen as the weight pulls away from you. An example of a “pull day” upper body exercise would be seated rows. Muscle groups that assist in pushing actions include the shoulders, chest and quadriceps. The traps, lats and hamstrings, on the other hand, all primarily assist during pulling moves.

What are the benefits?

Splitting your strength training workouts between “push” and “pull” days ensures that you’re not working out the same muscles two days in a row, which gives each muscle group optimal time to recover and helps you avoid overuse injuries. A push-pull schedule also allows you to target bigger muscle groups more frequently, which is essential for both weight loss and muscle gain. What’s more, once you can distinguish between “push” and “pull” muscle groups, it’ll be easy for even novice weightlifters to understand which muscle groups to target each day. Click through for an example of a push-pull weekly weightlifting schedule. [Aaptiv]

Did You Know?

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