Most people who do pull or push workout also enjoy alternative exercises. And that’s the beauty of it — you can choose an exercise that suits you.
If you’re looking for the right equipment for working out at home or setting up a mini-gym at home, here are OUR TOP PICKS:
What Is a Push/Pull Workout?
The push-and-pull workout puts all similar exercise-sets together to attain an enhanced and more symmetric outcome. Depending on the lifting age, upper and lower body workouts are then divided accordingly.
The upper and the lower body workout plans are divided depending on the lifting age of a certain athlete.
A 4 day pull push workout routine is very effective because it trains the entire body and major muscle groups, gives the trainer adequate time for recovery and can be tailored to suit everyone, irrespective of training goals, schedules, histories, and lifestyle.
This push pull workout helps your core muscles so that you can achieve great results with your workout:
Shoulder, Triceps, and Chest
Back and Biceps (also, if you’re deadlifting)
So, the selection of an apt workout plan will depend on your workout span. More the time you have spent for a workout, the more advance will be the plan.
These workouts can be split up in various ways depending on the conclusive objective, period, and the required expertise.
This article will guide you about one of the multiple plans of push/pull workout, the 4-day push/pull workout, particularly for the beginners.
Well, I will elaborate all three expertise levels for better understanding and then the all talk would be about how to get started a workout routine.
Are you all set to start a gamble? Let’s do it.
Beginning level (less than 6 months workout)
The general plan for the beginners includes a 3-day workout. However, this workout accompanies a low to moderate workout amount.
Commonly, the new trainee holds an intense workout with dynamic movements and plans to build the strong stamina.
However, I believe that an intense workout at the very beginning level may lead you to a muscles ache situation.
Moreover, I recommend you to perform the legs workout in the middle of the upper body exercises.
In this way, you will gain more muscles strength, the enhanced stamina and sufficient rest span to regain the energy.
The workout plan
Day 1 – push/leg/pull
Day 2 – push/pull/legs
Day 3 – push/pull/legs/pull
Day 4 – Rest
Intermediate level (6 months – 2 years workout)
Now, talking about the intermediate level workout, the push/pull format includes usually 3 to 4 days of calisthenics.
However, this stage of exercise requires a moderate intensity of the workout.
As an intermediate level athlete has developed already enough muscles stamina, they need an accessory workout to maintain their gained strength.
Here I would like to suggest again that the intermediate level athletes should limit their accessories to a certain extent. They should focus on the compound rather than the accessories.
The workout plan
Day 1 – push/pull/legs/pull
Day 2 – push/legs/pull/legs
Day 3 – push/pull/legs/pull
Day 4 – push/legs/pull/legs
Advanced level (More than 2 years)
Well, it’s time to talk about the advanced level workout. At this stage push/pull format constitutes 4 to 5 days workout, usually.
The athlete focuses on the end aims of the workout and considers compounds and accessories equally important. Moreover, the advanced lifters should plan their workout to build the shape of a body.
The workout plan
Day 1 – push/pull/legs/pull
Day 2 – push/legs/pull/legs
Day 3 – push/legs (push)/pull/legs (pull)
Day 4 – rest
4 days workout plan to get started
Day 1: Pull
Hold a pull-up bar with a strong grip so as your palms are facing away from you.
Now, keep your hands shoulder-width apart. Maintaining this position, stretch your upper-back muscles upward. Now, pull your chest towards the bar. Meanwhile, relax your lower limbs. Repeat the workout six-times with four sets in each rep.
Hold a barbell in your hand with ultimate strength. Now, bend your knees and hinge from the hips while holding the barbell in your hand.
Meanwhile, let your back to be a bit concave. On the other hand, keep your shoulder blades slightly backward.
Now, pull the weight toward your lower chest. Then, slowly return back to the initial position. Repeat this performance eight-times, each repetition with three sets.
Whether at home or in the fitness center — training with the medicine ball is an integral part of a good and healthy workout. All you need is a mat, a medicine ball and an interval timer. Before we show you how to train your workout cleanly and properly, we want to give you some basic information.
Since there are medicine balls in many designs, weights and materials, it is important that you find your personal medicine ball before you start your workout.
If you have more exercises in your future workouts, in which you have to bounce your ball a lot on the floor or on the wall, then choose a plastic medicine ball. If you prefer support exercises, choose a leather medicine ball. It is important that you start your training with the right weight.
Men usually start with a 3 kg to 5 kg ball. Please do not increase your weight until you can do your exercises cleanly and correctly. Less is often more! You don’t have to prove anything to anyone.
How do you train with a medicine ball?
Medical ball training not only promote strength and fitness but also serves to improve coordination. That is why one or two exercises with medicine balls belong in the training for team and competitive athletes as well as in the workout at home or in the studio.
The special feature of a medicine ball is its universal applicability: Its weight can be used to support strength exercises as well as for certain throwing exercises that strengthen throwing power and body coordination.
In some sports, specific exercises to improve the technique and strength of an athlete are possible – however, most variants in medical ball training are cross-sports.
Training variant 1: Medicine balls as fitness equipment
To create an efficient workout with a medicine ball, all you need is a little space and a gym mat. Even classic exercises such as squats, sit-ups or push-ups become much more demanding due to the use of heavy balls.
For example, when the body rests one hand on a medicine ball during push-ups, it has to use the back muscles much more to balance than with normal push-ups.
Exercises in a suspended position where the athlete sits on the floor and slightly raises his bent legs are also very efficient for daily workout.
The ball is held in the outstretched arms and guided from right to left and back again by rotating the upper body. The legs tilt slightly to the opposite side of the ball as compensation.
In this way, both the abdominal and lower back muscles can be trained very well. In the workout, ten to 15 repetitions should be performed for each of the exercises shown.
A good whole body workout in such a workout is also diagonal lifting: The ball is moved from the bottom left to the top right out of a deep knee bend. At the beginning of the exercise you are squatting — and then straighten up, while your arms are stretched with the ball diagonally upwards over your head.
Also for this exercise, ten to 15 repetitions are recommended per page.
In addition to strength, fitness also includes elasticity and a sense of balance. All three factors can be promoted with a simple medical ball exercise: the standing scale. To do this, bend the upper body forward from a standing position with one leg extended backwards.
Meanwhile, the ball is held in front of the chest. When the scale is reached, it is carefully placed on the floor and immediately lifted up again. The whole process should be carried out about ten times for each mainstay.
Training variant 2: medicine balls for special training in ball sports
In ball sports such as basketball, handball or volleyball, the aim is to combine technology with throwing power and explosiveness in order to be successful.
In addition, coordination skills are important in order to optimally implement movement sequences and the handling of the cue ball. All these factors can be trained very well with medical ball training.
Exercises for throwing power are very popular, for example: A medicine ball is thrown upside down or played in front of the chest as a pressure pass.
The whole thing can be implemented both in one-to-one training against a wall and in training with a partner.
When catching a ball thrown in this way, however, care should be taken, as medicine balls are not as easy to brake as hand or volleyballs due to their high weight. Therefore, a medicine ball should always be caught with both hands.
Your 15-minute home workout to get abs:
First, set your interval timer to 50 sec / 10 seconds pause.
1. push-up with ball (shoulder and chest muscles)
You go into the push-up position and take the medicine ball by the hand. One hand is on the ground as usual and the other hand is on the medicine ball.
Important: The body must form a straight line. Do not press the back into the hollow back and hold tension in the abdomen. Interval timer goes to 50 sec/10 seconds pause.
Now you go deep into the first push-up and up again. You inhale as you go deep and exhale as you push up. Now you quickly roll the ball in front of you to the other hand and repeat the process. Always keep an eye on the tension in your stomach and make sure you stay straight.
The times when women thought they would become muscular, massive and masculine by simply grabbing a dumbbell are long gone.
By now most people realize that the opposite is the case. The body can only really be tightened by building muscle mass and breaking down fat mass. And for that, of course, strength training is necessary.
One of the best exercises in weight training is deadlifting. Because an enormous proportion of the muscles is claimed. At the same time, this exercise also has various benefits for the health of the back and can positively influence the attitude.
In this article, we’ll show you 15 reasons why women should make deadlifts too.
1). Deadlift is one of the best exercises for the butt and the rest of the rear chain
When deadlifting the following muscles are claimed directly:
Lower back (Erector spinae)
Front thighs (quadriceps)
Rear thighs (leg biceps)
Adductors (Adductor Magnus)
In addition, many other muscles do auxiliary work. These include, for example, the upper back including neck, calves and abdominal muscles.
Altogether, the deadlift takes up about 70% of the total body musculature, making it one of the most effective exercises in weight training.
Since many women want to build muscle in exactly the areas mentioned above, this is the first reason to incorporate deadlift into your own training.
Of course, the respective muscles are also trained in other movements, but overall, you cover with only one exercise from what you would otherwise need maybe two or more exercises.
When deadlifting you train all essential muscle groups with the deadlifts. Especially your core muscles with abdomen and lower back benefits from this exhausting exercise. Provided you perform all movements correctly, the deadlift will affect your body center enormously.
You will not get a six pack. The strengthening of the muscles there, however, leads to an unprecedented stability while walking, walking and standing.
The holistic nature of the workout, which includes a range of everyday movements, also helps you to achieve a harmonious increase in muscle and strength throughout the body.
2). Deadlift improves the health of the back and posture
Digitalization has given more people than ever a job to do while sitting down. For this reason, the number of people with back pain is steadily increasing.
Especially working in front of the computer can have very negative effects on our posture and our back health in the long run. Deadlifting is the perfect weapon against it!
Because this exercise strengthens the very muscles that often suffer when sitting. So deadlift is also used in the context of physiotherapy to combat back problems.
The only important thing to remember is the absolutely correct execution of the exercise. This is true for any exercise that is done as part of a strength training, but in the deadlift, this aspect is particularly noteworthy.
3). Your Posture Improves — Lifting weight off the ground strengthens your core stabilizing muscles.
Deadlift challenges and trains all the muscles responsible for keeping your body straight. After a while, it is always easier for you to do everyday things with straight posture.
This fact is especially valuable when you consider how many hours you spend every day in a stooped posture and how many muscles are literally atrophying. Regular deadlift training is the perfect balance.
4). Many muscles work at once — deadlifting works more muscles than any other exercise.Continue reading
Performing exercises to lose weight is not the only concern of the people, having a toned figure is even more important than looking thin.
Toning the muscles is to maintain a certain degree of muscle hardness that is usually lost by the little physical activity performed.
The specific gym routines to tone the body include weight training, aerobic exercises, especially a good diet, the three elements in combination will give a quick result.
It is recommended that the intensity of the exercises be three times per week so you will tone and burn enough calories due to the disposition of the whole body in each session also perform compound exercises that involve more muscle mass.
5 tips to tone your muscles better
If you have maintained regularity in the gym but not yet the results represented in toned muscles, it may be that something is wrong, for that reason we wanted to bring you some tips so you know if something is missing in your physical exercises.
a). Start with compound exercises: There is nothing better than starting your exercise routines that involve two or more muscles in movement, which in terms of time allows you to work with moderate intensity two parts of your body that complement, for example, legs or arms and chest.
b). Alternate weight loads: If you do not know some muscles can support greater weight along with other movements that allow a higher overload, while others are less receptive to the increase of this load. When you manage to alternate the loads of weight your muscles will adapt and you will have better results, nevertheless it is very important to always consult the instructor in a personalized training.
c). Change your routine: Try changing the exercises you perform for new ones that involve other parts of the body that you do not use, that is, we advise you to attend at least once a week to new challenges, with the sole purpose of allowing your body to breathe and not get used to the same machines and the same training.
d). Speed: Eye we do not talk that you do all the exercises in record time and that you go from one machine to another doing routines exercises without stopping, what we are saying is that consciously you must work in a more focused way taking the necessary time, to warm up, do the routine and stretch to finish.
When you only do exercises in a hurry, the impulse reduces the work of the muscles and the movement does not take place.
e). Combines routines: There is no other combination of aerobic training exercises such as spinning classes with other endurance classes taking into account the previous tips that we mentioned, since that way you will be able to burn more calories, with exercises to lose weight while you really manage to tone your muscles in a fast and effective way.
Suggested routines depending on the need
We know that if you are a man or a woman, your needs go through different levels, that’s why we have two proposed routines for you to appropriate according to your case.
Monday, Wednesday, Friday = cardio
Use in these three days a cardio machine such as: an elliptical bike, a treadmill, or a ladder, with a duration of 20 minutes, propose to alternate the speed and resistance included in 5 minutes of warm-up, 10 of your full potential and 5 minutes to return to your natural state.
Monday, Wednesday, Friday = resistance
Work all the muscles in groups such as the back, legs, abdominal, biceps, triceps and shoulders, we suggest you perform series of exercises as different weights by muscle groups, keeping in mind that the first group should be heavy but maneuverable. The second set should be heavier reducing the repetitions and the third with fewer repetitions and more weight.
How much exercise do I need to tone my muscles?
Achieving a toned body requires a consistent exercise regimen, as well as a diet plan. You will have to focus primarily on conditioning with cardio to lose excess body fat and sculpt the muscles. Contrary to common belief, you do not need to spend three hours per day in the gym to get a toned body.
How long does it take to tone the muscles?
Toning the body takes time, especially if you are starting from scratch and also have the need to build muscle, as well as reduce body fat. Unfortunately, toning is not a linear process – you will not experience a certain rate of muscle gain or fat loss every week.
Toning without going to the gym
Getting a ripped or toned body requires a lot of work and dedication with a structured exercise and a nutrition regime. Despite what you may think, you do not need to spend countless hours in the gym to achieve a toned physique.
Instead, take advantage of the great outdoors and comfort of your own home to burn calories and strengthen muscles.
Weight lifting belts reduce stress on the lower back by lifting weight upright and help prevent hyper-extension of the back by lifting weight over the head.
A belt reduces lumbar stress by compressing the abdominal cavity. This increases intra-abdominal pressure, which offers more support in the lower back.
This allows the erector muscles of the spine, which normally provide the support of the lower back, to exert less effort during exercise. Another benefit of intra-abdominal pressure is a greater reduction in spinal contractions (less back compression).
A belt will help you maintain back alignment, which can be very beneficial if you have had a recent injury and can help prevent injuries caused by weight gain.
Belts can give you more confidence to lift more weight, even more confidence to train harder for longer. Belts can not only help you lift more weight in the gym, but can also help you at other times when you need to lift, such as when moving furniture.
However, these benefits only apply if you use the lift belt correctly. Remember that belts can protect your back to a certain degree but they do not prevent 100% injury.
Nor is it advisable to use it in all the exercises that make up your training program, you should only use the belt for exercises that put too much strain on your lumbar spine, such as squats or dead weight where you reach failure when you do few repetitions.
Constant wearing of the belt can cause muscle atrophy of the back and abdominal muscles. Weakened back muscles can increase the potential for injury. It is advisable to learn how to create intra-abdominal pressure by naturally tightening the abdominal muscles without having to rely on the support of a belt.
When to start wearing a lifting belt
Some cases have been listed in which the use of a belt is not recommended (high repetition workouts with low weights or when there is some type of injury).
Although, when the execution is correct and we have a core worked is not strictly necessary the use of belts, does not mean that in certain occasions its use can benefit us.
A clear example in which it would be advisable to use it would be in those occasions and those that we are trying to improve our PR in some survey.
Certain equipment and accessories of our training should be seen as what they are, simple accessories, but never forget the accessory muscle work to form a good body structure.
The weight-lifting belt serves to increase the stability of the mid-lower part of the spine by increasing intra-abdominal pressure. If your level of weight lifting is just for physical conditioning and toning the belt will be of little use.
It is when great intensities and heavy weights are introduced when the use of the belt is necessary, since the stability provided by the abdominals and lumbar becomes insufficient.
Therefore, the belt is a useful element, but in those specific moments where we believe that the load is too intense and can compromise stability.
Recent studies suggest that an abuse of this element can cause the stabilizing muscles of the lower part of the spine to lose tone and become vague.
Therefore, the belt must be limited to certain exercises and certain specific situations, but the work of stabilization of the spine falls on the belt and we are limiting the function of the muscles.
If your case is that of an injury and you use the belt to protect the area, it is still better to consider choosing a different exercise that does not compromise your injury. Wearing a belt is synonymous with going to the limit, a limit that at a healthy level does not suit us because any limit can lead to injury.
The best to stabilize the lower back is with the muscles themselves, following the principle of progression in intensity little by little these muscles tone up and make their function better. Why take too much weight if we cannot take it?
This is already a subject for bodybuilders.
Best weight lifting belts
Considerations to take into account when buying a belt:
The first thing to look for when buying a belt is to choose the material, nylon or leather. There are advantages and disadvantages to each of them.
The leather belts are stiffer, which in turn provides more firmness and protection to the back. However, the disadvantage of wearing a leather belt is that it is very hard on the skin and can be a problem for people with sensitive skin…
Nylon straps, on the other hand, while holding the back are more flexible. However, you will not get the same sense of security you will get with a leather belt. They are also much more comfortable for sensitive skin and leave no marks.
The next thing you need to look at is the belt lock mechanism. In general, you will have two options, buckle or Velcro. If the belt size is correct, the buckle system allows the belt to be tightened as tightly as possible. Velcro gives a personalized fit most of the time. You can slide the belt diameter whenever you want.
Choosing the right weight belt can be the key to optimizing your workouts. Make sure you take the time you need to find the one that best suits your needs.
Belt types and how to place them
Basically there are two types of belts: nylon and leather, the latter being more rigid, so they offer greater firmness and safety to the lower back, in other words, are more effective. However, nylon ones are more flexible and can be less uncomfortable for some users.
Another point that is important to emphasize when choosing a suitable lumbar belt is the size and type of closure.
The size should allow us to tighten the belt to the waist as much as possible, so that the widest part of the belt is located in the lower back, that is, behind the trunk, in the lower back.
There are two types of closure: buckle (Image 1) (It has a series of holes and fixed positions) and Velcro (Image 2) (It can be adjusted perfectly to the waist of each individual to not have fixed positions).
How to wear harbinger lifting belt
If you ask several people in your gym whether or not you should wear a belt when you lift weights, many will say yes and many others will not.
However, the question is not whether you should use it, but when you should use it.
In other occasions, we have talked about the belt as a necessary complement to our training. True, but we must qualify this.
In training routines and exercises with light weight it is not necessary to use it. The fact of carrying it without needing it can harm us more than benefiting us, causing injuries and stopping working muscles of the back and abdomen that we use as stabilizers.
If you train with a lot of weight, you should use the belt to improve the stability of the torso and avoid injuries in these cases. You can also use it in the last series of a given exercise, when we are close to the failure. A clear example of people who need (and use) the lifting belt is weightlifting athletes.
Other details that we have to take into account regarding the use of the training belt are:
Wearing the seat belt while injured, we risk a more serious injury.
The belts can reduce the lumbar range of movement, reducing the risk of injury to the lower back.
The belts can give us the feeling that we can lift more kilos, thus increasing the risk of injury due to this sensation.
Ask a partner or monitor to “watch” and correct your posture and exercise.
What exercises to use weight belt
There are studies that show that using the belt can help us in sports performance, increasing strength, speed and stability. In the long run, this will cause you to develop more muscle mass and strength power; yes, considering that we use it correctly.
Among the most common exercises in the weight rooms we can highlight some that present a higher risk of lumbar injury, among them we name the following, not in order to avoid them but with the objective of performing them taking greater precautions such as making sure you have rachis (back) aligned and starting from a correct and safe initial position for the rest of the joints:
Standing bicep curl.
Press of shoulders without support in bench or backrest.
Front elevation of shoulders.
Rowing to the neck.
Horizontal rowing with bar and / or dumbbells.
Good morning or trunk flex in front.
Elevation of heels in machine.
These exercises are the most susceptible to use the lumbar belt when the occasion demands it.
Other times when we can make reasonable use of the belt?
When we are going to use high loads that can compromise our lower back; nevertheless, we must remember that we must train with adequate loads and that this, as a rule (although with exceptions) excludes loads that are so high that they force us to wear a belt.
When we suffer any discomfort or injury in the lower back and, thanks to the belt, we can complete the training without causing further damage or harming the recovery of the cause in question. Be very careful with this, “the fix” cannot always be viable and could make the situation worse.
When the lumbar area is fatigued and needs that extra support of the belt to finish the training. Although it may be the case, perhaps the solution is to plan the training so that we avoid such a situation, either by changing the choice of exercises, their order, load, workload, etc.
What type of belt is better?
There are different types of belts in the market. There is leather with buckle and nylon closures or synthetic materials with Velcro closure and the like.
In our opinion, we recommend leather, because they are harder and more durable. Although if the nylon ones are more comfortable, they are also a good option.
Oh, that to use it is not enough to adjust it to my waist? You are not putting the belt that holds your Zara jeans, but you will activate it when you press your abs out and against them when you exercise. What this does is increase the intra-abdominal pressure to stabilize the spine.
Keep in mind that, normally, this accessory is aimed at power lifters, bodybuilders and strength athletes. If all you do is train with a moderate weight, do not even consider using it.
Can everyone use it?
As we told you before: no. Besides not belonging to the named sector, it is possible that it bothers you and does not make you do a good training. Do not insist. There are accessories that are not made for everyone and your sports performance will not be affected for worse if you avoid it.
Also avoid it if you suffer from hernias or have high blood pressure. By forcing the intra-abdominal pressure, we will be increasing the values of both problems.
Are there any risks in its use?
Although many think that future injuries will be avoided, it is true that their (wrong) use can increase the risk of injury. It happens especially if you do not know how to use it or you put it wrong.
The belt does not create an aura that will free you from a bad move or bad technique. Do not put it too low, we do not look for a postural correction as if it were an orthopedic device. And, of course, do not fall into the error of adjusting it as if you were a Kardashian with a corset.