This is your quick training tip, a chance to learn in a few moments how to work smarter so you can get right to your workout.
When it comes to weightlifting, one of the most common (and understandable) mistakes is to focus on “mirror muscles”. Your chest, biceps, abs and quads are most noticeable in the mirror, and they are also your body’s biggest head turners. This is a big reason why these muscle groups appear prominently in most people’s workouts. But it’s also why many men end up with rounded shoulders and a neglected, underdeveloped posterior necklace.
The classic way to correct your imbalances is to adjust your weekly exercise plan to perform two pull-ups for each push-up exercise you do for several months. But an even easier solution – especially if you want to avoid any math in your workout plan – is to completely reconsider your workouts: follow a push / pull workout.
The idea is as simple as it sounds. Day one of your training week focuses on push-ups such as bench press, shoulder press and dip. On day two, the emphasis shifts to pulling exercises (e.g., rowing, pulling up, and biceps curling). What about the lower body, you ask? This is the next part of the traditional push-pull trifecta — day three is bone day.
The beauty of this training division is threefold. First, it helps you eliminate muscle imbalances by making it harder for you to play favorites with those common muscle groups. Second, it ensures that your posterior chain (i.e., the part of your body that is largely responsible for explosive power and dynamic athletics) does not become briefly included in your exercise plan. And third, make sure you do not hit any muscle group too often.
Your move: Implement the push / pull / leg exercise distribution as part of your periodized exercise plan. But here’s the key to optimizing its effectiveness: Repeat the triple distribution twice a week. This way, you make sure that you hit each muscle group regularly enough to optimize your gains.
Equally important, you will always give yourself at least 48 hours to recover between workouts targeting the same regions. In short, it virtually guarantees that you will live in the sweet spot for strength training.
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