Push/Pull/Legs advice and reps for size

[short a**]

hi there new to this forum but just need some advice. will be starting a push/pull/legs routine after having done 3 fullbodys a week for a few months now. heres the routine ill use:

Push:
Bench Press
Incline Fly?
Shoulder Press
Dips

Pull:
Dead lifts
Wide grip chins
Bentover Row
Bicep iso

Legs:
Squat
SLDL
Calf Raise
(leg extensions/leg curls?)-not sure on these?

hopefully that looks ok but any criticisms very welcome as have never done a push/pull/legs! also what rep ranges would people suggest for size and growth??

thank you in advance !

[ATZ]

So make your main lift on each day a "rep max" or "maximal effort" work. This should be hard but not as in going for a PB, something like 3 x 5 ramping sets up, so you'd go 100kg x 5, 120kg x 5, 130kg x 5 etc, possibly with a back off set at a lower weight? This will stimulate strength development and some hypertrophy.

Then perform the other exercises on the day at more of a hypertrophy range, say 3-4 x 10-15 (sets x reps). Don't focus on making this work too difficult, look to add weight gradually or add extra reps. SO say you did dips after benching, WK1 would be BW x 4 x 10, WK2 BW x 4 x 15, then add weight in the third week but drop back to 4 x 10 etc.

This is similar to how many other successful plans are set up, think Wendlers 531 or Westside and others.

[short a**]

ah ok sounds goood ATZ cheers for the help!! was wondering if perhaps i have to much in my legs day if i have the extensions and curls, what do you think?? also do you think the flys are ok for the push day?

[ATZ]

All seems fine to me mate, give it a go and see how you get on. If you're unfamiliar with lifting etc I'd highly recommend an online ebook such as Wendlers 531.

[short a**]

yer really want to read the 5-3-1 but bit strapped for cash (naturally as being a student :P) i found it for $20 but is there anywhere i can get it cheaper than that?

[Was_once_fat_dave]

Doubt you'll find it cheaper than that. There is a forum somewhere on the web though where it goes into great detail.

[_Paul]

Hi,

What a coincidence, it is exactly the same routine i have recently started. We both can't be wrong. I have done my first week and the routine really fatigues all my muscles. Hopefully it will result in some good gains.

Paul

[short a**]

ah ok well when payday comes i might invest in a copy cheers dave nd atz! haha paul good to hear, wot rep ranges are you going for??

[_Paul]

I usually do 10 to 12 reps. But this time i thought i would try 6-8 reps per set as they are all big compound exercises. Problem i am finding is all the pull or push movements in each training session is really demanding. On my pull day, after deadlift and bent over row, i could not even lift my own body weight to do pull ups. The same happened on my push day with the body weight dips. I guess that must mean i am really working those muscles.

Paul

[michael88]

I think its better to split the push/pull into two categories, vertical p/p and horizontal p/p.

for example, vertical p/p, shoulder press -> pullups/chinups. dips -> upright rows.
Horizontal p/p, bench press -> bent over rows

You catch my drift? Your body works as a unit so its better to train each opposing side in the same day. Once youre done with the big compounds, rows, bench press etc, then do your iso exercises just to finish the muscle off. Dont start with bicep curls because youll be wondering why you cant do one pullup afterwards!!

Dont put deadlift in your pull day!!! Alternate between deads/ squats each leg workout session.