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Training Systems
Training Systems

Push-Pull System

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push-pullagonist-antagonistmuscle-balancesplit-routinebodybuildingathletes

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DefinitionA short reference note, not a full lesson.
Definition

Pairing pushing exercises with pulling exercises so agonist and antagonist groups are balanced and stabilizers are not overworked.

Detail

The push-pull system is very popular among athletes and bodybuilders who frequently employ the split routine system of training. There are 2 variations.

The most common way is to use different muscle groups: for example, a chest routine (pushing) followed by a lats/traps routine (pulling) on the same workout day. The second variation uses consecutive exercises for the same muscle group, achieved by exercises incorporating chest presses (pushing) followed by another set of cable crossovers (pulling).

The two advantages of this system are:

  1. There is muscle balance between agonist and antagonist muscle groups.
  2. Stabilizers and assistive muscles will not be overworked, since this system does not involve either all pulling or all pushing exercises on the same workout day.

The push-pull system is noted as very popular in the strength training program (structural exercises before body-part exercises), and is one of the five steps applied in the GNL rotational system.

Key facts

  • Variation 1: different muscle groups (chest push then lats/traps pull, same day).
  • Variation 2: same muscle group (chest presses push then cable crossovers pull).
  • Advantage 1: agonist/antagonist muscle balance.
  • Advantage 2: stabilizers and assistive muscles not overworked.

Connections

Sources

Historical reference · reference manual (page cited)
p.136p.532
Pages: 136, 532.

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Atlas Connections

Principle of Muscle Balance
Train all major muscle groups — and both sides of every joint — because a disproportionately strong muscle predisposes its weaker antagonist to injury.
Exercise Order / Order of Exercises
The sequence of exercises in a workout — typically large to small muscle groups (structural → supplementary → body-part), with pre-exhaustion reversing this for advanced lifters.
GNL Rotational System
A rotational scheme — a few muscle groups per workout with long-term planning — to prevent overtraining and allow high-intensity work for each group.
Split Routine SystemClosely related
Different body parts are trained on alternate days so each can be worked thoroughly at high intensity without overtraining.
Super Set System
Two exercises done back to back with little or no rest, either for opposing muscles or for the same muscle. Supersets save time and build strength and muscle about as well as traditional sets.