Pull/Pull Weight Training Program

When performing a weight training routine, muscle various primary muscle groups can be classified as either a pull muscle group or a push muscle group.

A pull muscle group can be defined as a muscle group that contracts when a pulling motion is performed.

As such, a pull/pull weight training program can be defined as performing a weight training session where all muscles exercised during that session belong to pull muscle groups.

This is different from the typical approach to weight training (push/pull), in which a combination of push muscle groups and pull muscle groups are worked in a single session.

For example, when performing a standing barbell curl, the biceps pull the bar toward the chest. In another example, when performing wide grip pulldowns, the latissimus dorsi (back) muscles, along with the biceps (secondary muscle group), pull the bar down toward the back of the neck.

When performing a pull exercise, the primary muscle group required to perform the movement will contract. More specifically, when performing a standing barbell curl, the biceps will contract (i.e. shorten) when the bar is pulled toward the chest, and the biceps will lengthen when the bar is returned to the starting position. The contraction, or shortening of a muscle, is defined as a concentric movement, while the lengthening of the muscle is defined as the eccentric portion of the movement.

On the other hand, push weight training exercises are exercises where the primary muscle contracts when the weight is pushed away from the body, rather than when it's pulled toward the body. As the weight is pushed away from the body, the primary muscle performs the concentric portion of the movement (i.e. the muscle shortens), and the eccentric portion of the movement (i.e. the muscle lengthens) when the weight is returned its starting position.

For example, when performing the flat barbell bench press, the pectoral muscles (i.e. chest muscles) contract when the barbell is pushed away from the chest (the concentric portion of the exercise), and lengthen when the barbell is returned to its starting position (the eccentric portion of the exercise). This makes the flat barbell bench press a push weight training exercise.

Primary Muscle Groups

• Abdominals: The muscles that make up the front of your mid-section.

• Biceps: The muscles located on the front of your arm between your shoulder and elbow.

• Calves: The muscles that make up the lower portion of the back of your leg below your knee.

• Deltoids: The muscles that make up a large portion of the curve of your shoulder.

• Forearms: The muscles located on the lower arm between the elbow and wrist.

• Gluteals: The muscles of your posterior.

• Hamstrings: The muscles located on the back of your leg between your gluteals and knee.

• Latissimus Dorsi: The muscles located on the sides of your upper back under the arm pit.

• Pectorals: The muscles of your chest.

• Obliques: The muscles on the sides of your mid-section.

• Quadriceps: The muscles located on the front of your leg between your hip and knee.

• Trapezius: The muscles located on the sides of your neck.

• Triceps: The muscles located on the back of your arm between your shoulder and elbow.

Pull Muscle Groups




The muscle groups listed below are considered pull muscle groups. When performing a pull/pull weight training routine, you will want to choose multiple pull muscle groups and exercise them in a single workout. For example, a pull/pull weight training routine may consist of combining the Latissimus dorsi, trapezius and biceps muscle groups and performing a single workout that exercises each muscle group.

• Abdominals

• Biceps

• Forearms

• Latissimus Dorsi

• Hamstrings

• Obliques

• Trapezius

Many individuals prefer exercising their larger muscle groups first, so their workout may consist of performing their latissimus dorsi exercise routine, followed by their trapezius exercise routine, followed by their biceps exercise routine. This is because the larger muscle groups typically require a higher level of effort and energy to exercise. Ultimately, however, the order in which you exercise the muscle groups within a single workout will be up to you.

One important fact to remember is that when performing a pull exercise, the primary and secondary pull muscle groups may be exercised simultaneously. For example, when performing wide grip pulldowns, the primary muscle group is the latissimus dorsi and the secondary muscle group is the biceps. By performing the latissimus dorsi muscle group exercises first, the biceps muscles will be pre-fatigued prior to exercising them within your biceps exercise routine.

Incorporating Supersetting

An additional weight training concept that is well worth considering and can be added to your pull/pull weight training routine is supersetting. Supersetting is an advanced weight training concept and can be implemented using one of the following two approaches.

Under the first approach, you could perform the first set of your first latissimus dorsi exercise followed by the first set of your second latissimus dorsi exercise.

The rest period between performing each of the exercises should be as minimal as possible.

Once the first set of the second latissimus dorsi exercise has been completed, you will then perform the second set of the first latissimus dorsi exercise and the second set of the second latissimus dorsi exercise.

Once you have completed the second set for both latissimus dorsi exercises you would continue in this fashion until all sets have been completed for each of the two latissimus dorsi exercises.

The key is that you're only performing one set of a given exercise before alternating to a different exercise that works the same muscle group, then switching back to the first exercise.

In addition, you could perform a super set routine with as many latissimus dorsi exercises as desired. This approach is defined as performing a super set routine within a single muscle group.

The second approach is to implement the super set technique across multiple muscle groups. For example, you would perform the first set of your first latissimus dorsi exercise followed by the first set of your first biceps exercise. Again, minimal rest should be taken between the two sets.

Thereafter, you would perform the second set of your first latissimus dorsi exercise followed by the second set of your first biceps exercise. Continue in this fashion until all sets have been completed for your first latissimus dorsi exercise and your first biceps exercise.

In addition, you could perform a super set routine with as many latissimus dorsi and biceps exercises as desired. One benefit to this approach is that you will fatigue the secondary muscle group (biceps) that are required to support your primary muscle group (latissimus dorsi) when performing a latissimus dorsi exercise.

This, in turn, will force your latissimus dorsi muscles to work harder when performing a latissimus dorsi exercise as the biceps will be pre-fatigued. Many individuals use this technique to "break through" a plateau in terms of increasing the maximum amount of weight they can lift for a specific exercise.

Pull/Pull Program Requirements

Pull/pull weight training routines are designed for individuals that have already met the following weight training criteria:

• Developed a reasonable level of structural strength

• Familiar with all primary muscle groups and how they operate

• Familiar with the various weight training exercises, the intention of each exercise, and how they work each muscle group

• Able to perform all weight training exercises with the correct form

Ready Your Body

Regardless of your level of weight training experience, you should always prepare your body for the weight training session that you are going to perform. Below are a few tips related to weight training in general:

• Determine and use an amount of weight that will force your body to work hard to perform the number of repetitions that you defined for each set of each exercise. However, if performing sets to failure, the actual number of repetitions will be unknown.

• Consult your medical professional if you have any doubts or concerns with modifying or beginning a weight training program.

• Allow each muscle group sufficient rest between workouts. In general, you will want to allow each primary muscle group between 24 and 48 hours of rest before exercising it again. By doing so, you will allow the muscle group the necessary time to recover and repair the muscle tissue that was damaged.

• Always perform a warm-up and stretching routine before beginning your weight training session. Perform your warm-up routine first and your stretching routine second. A reasonable warm-up routine should consist of 10 to 20 minutes of light cardiovascular exercise (i.e. walking or jogging on a treadmill, riding an exercise bike, etc.).

  Once you have completed your warm-up routine, you will want to perform your stretching routine. Your stretching routine should include stretching exercises that stretch all primary muscle groups and joints. During your stretching routine, you may want to focus on performing additional stretching exercises relevant to the muscle groups that you are going to exercise during your weight training routine. Typical stretching routines should require 5 to 15 minutes to perform.

• Learn to listen to your body. Regularly performing a weight training routine will create a level of discomfort in the muscle tissue and the joints. It is important that you learn the difference between "good pain" and "bad pain." Good pain is to be expected, and consists of muscle soreness due to the weight training workout that should diminish within a day or two. Slight joint soreness and stiffness may occur as well. However, muscle or joint pain that persists may be an early indication that the muscle or joint is being stressed or overworked.

Pros of Performing a Pull/Pull Weight Training Routine

• Performing a pull/pull weight training routine can facilitate "breaking through" a strength plateau for the specific muscle group. For example, by performing your latissimus dorsi exercise routine prior to your biceps exercise routine, you will pre-fatigue your biceps. Thereafter, by performing your biceps exercise routine with a high level of intensity and a refusal to decrease your current weight level, your biceps will be forced to develop in size and strength in order to perform the exercise routine.

  Once you have performed your pull/pull weight training routine in this manner for 4 to 8 weeks, you can then design a weight training program in which your biceps are fresh and intentionally not pre-fatigued. This will allow you to perform the biceps exercises with a heavier amount of weight.

• Pull/pull weight training routines promote rapid lean muscle tissue development and strength gains, especially when taking a super set approach to exercising the primary and secondary muscle groups.

• Pull/pull weight training adds variety to your weight training routine and forces your muscle groups to adapt to the new demands that you are placing on them. This promotes continual muscle growth and development.

Cons of Performing a Pull/Pull Weight Training Routine

• Pull/pull weight training exercise routines can place a large amount of stress on the same joints and muscles.

• Soft tissue and joint injuries may occur at a higher rate of frequency when performing pull/pull or push/push weight training routines.

Regularly modifying your weight training routine is essential for continual muscle growth and development. Adding the pull/pull concept to your list of options when modifying your weight training routine provides you with additional choices for ensuring that you are continually forcing the various muscle groups to increase in not only lean tissue mass, but strength as well.

By learning and understanding the various weight training techniques you will be better equipped to optimize your weight training program so that it is better alignment with your personal weight training goals. In other words, by varying your weight training routine you will continually keep your muscles in a state of confusion, and hence, a state of growth in both density and strength.

However, it is important to understand that a pull/pull weight training routine will increase the level of stress on the muscle tissue and joints that are being exercised.

For this reason, you will want to pay careful attention to how your body is responding to the new pressure being placed on your muscles and joints. Detecting potential muscle and joint problems early is essential to preventing serious injuries down the road. This being said, you will want to learn to "listen to your body" and understand the difference between "good pain" and "bad pain".

To this end, pull/pull weight training routines should not be used as your primary weight training approach for an extended period of time. Instead, they're intended as a temporary technique that can "shock" the muscle group and force it to elevate to the next level. Once this is achieved, you should return to a weight training routine that utilizes a push/pull approach.