This is Why You Should Avoid The Push / Pull Method

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Ironically, one of the most common muscle grouping strategies is known as “Push / Pull - but it’s misguided. This is where the (so-called) “pushing muscles” are done on one day, and the (so-called) “pulling muscles” are done on a different day, “so-called” because all muscles actually PULL. No muscles “push”. When muscles contract, they shorten - pulling the ends together - which then either flexes or extends a joint. But, the “pushing muscles” are thought to be the Pecs and the Triceps, and the “pulling muscles” are thought to be the Back and the Biceps.
(Note: Obviously “push” and “pull” were so named ONLY because the weight being moved is getting farther away from the body, or closer to the body, during concentric contraction. But, this is an absurd method of categorizing muscles, because a muscle has no “idea” whether the weight it is moving is getting closer to the body or farther away from it.)
The rationale behind this type of grouping is the belief that while the Pecs are working, the Triceps are assisting - and so one “might as well” finish off the Triceps at that time. Similarly, when the Back muscles (Lats, middle Traps, Teres major, etc.) are working, the Biceps are assisting - and so one “might as well” finish off the Biceps at that time.
There are several problems with this philosophy. If one performs the better Pectoral exercises, there would actually be very little Triceps participation. And if one performs the better “back” exercises, there would be very little Biceps participation.
Watch the video to know which muscles should be grouped together by
Biomechanics Expert Doug Brignole.

[@james197091]

Since buying his book , I’m getting results each and every workout and my joint pains are disappearing!! Just wish I discovered all this years ago !! Would’ve saved me so much time and pain !!

[@RealKrinkle]

Is there actual workouts in the book?

[@martinboanders]

this and all your training-thoughts are completely turning my whole world upside down, and I'M LOVING IT!!!!

[@martinboanders]

or maybe I was downwards, and is now being turned upwards, the right way

[@cosminpopa4377]

Well , training bicep after chest, means bicep is cold and much more likely to get torn, plus, by the time you work your back, bicep only has 1-2 day tops to recover, the bicep will get overtrained fast; if the intensity is big, for low intensity yes, you can do whatever. Same with back and tricep...

[@glennmerlini2895]

exactly push pull has been proven for decades,

[@pogo55555]

Arnold's Encyclopedia of bodybuilding recommends antagonist muscle training rather than push-pull. So that's how I started. I was introduced to the idea of push/pull and tried it for a while, however, I felt that I was getting better results from the antagonist approach. I always assumed that this difference existed because I was simply accustomed to the original methodology. Now I suspect there may have been physiological reasons for this feeling I had.

[@nobodysfitness2852]

Your logic makes sense to me when you talk about arm training and leg training, but not so much for chest/back. For example, what if you're doing a bench press? Your lats won't be completely deactivated then - you're using them for stabilization.

[@ahmedsaif7077]

I suspect you have a misunderstanding of the functions of stabilizer and antagonist muscles( role of muscles) , in bench press the rear delts act as a stabilizer muscle help to stabilize joints

[@joelbennett1246]

Just heard the podcast with Mark Bell Very good stuff! Can't wait to implement these philosophies

[@angusscott1783]

Everything Doug says makes perfect sense, revolutionary..

[@bishopaz]

Great info Doug and Moe. Makes so much logical sense

[@SmartTraining365Biomechanics]

Thank you R Paz

[@richieavella8778]

Awesome info..Can you put up other variations mostly for busy working men?

[@SmartTraining365Biomechanics]

Yes, in the up coming weeks

[@josephlibrado3063]

EXCELLENT AND THANKS.

[@atwaterkent911]

RIP Doug

[@patkob2180]

Strenght curve...so bands are not good because they load the muscle at the peak contraction?

[@SmartTraining365Biomechanics]

But you can use them if you don't have access to a gym, or weights.

[@patkob2180]

@@SmartTraining365Biomechanics I know...but they load opposite...why would this be good...is it more sport specific

[@mountdoomee]

They are helpful with pressing type movements because the gained leverage at the end of the range of motion exceeds the weakening of the muscle at peak contraction

[@williamdahl3318]

@@SmartTraining365Biomechanics Exactly. I use them all the time, and get good results. Optimal? No. Most efficient way to train? No. But if that's all you have, they will work. Minimal chance of injury as well, and very convenient (I take them when I travel).

[@josephlibrado3063]

SIR DOUG PLEASE MAKE A VIDEO FOR LAT WIDTH WORKOUT OR V-TAPER WORKOUT.THANK YOU SIR.

[@CarlosGuzman-ro8tc]

That 4 day routine you presented contradicts what you suggested on another video of exercising each muscle group twice a week.

[@SmartTraining365Biomechanics]

It depends on the person's goals and availability, there's no one way that fits all.

[@justinsuarez4194]

HOW ABOUT SHOULDERS ? WHAT WOULD YOU TRAIN SHOULDERS WITH?

[@rocketeightyseven1823]

I do shoulders and arms. Have you tried antagonistic training? I use Chest/Back, Legs, Shoulders/Arms

[@michaele.v.knight5123]

@@rocketeightyseven1823 i use same

[@rocketeightyseven1823]

@@michaele.v.knight5123 It’s easier on the joints and it helps to prevent muscle imbalances. I love it!

[@josephlibrado3063]

SIR DOUG BRIGNOLE I''M JOHN FROM PHILIPPINES. PLEASE MAKE A VIDEO FOR BACK WORKOUT,BICEPS AND SHOULDERS.THANK YOU SIR AND GOD BLESS.

[@SmartTraining365Biomechanics]

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[@glennmerlini2895]

so all the many champion bodybuilders who have been doing the push pull have been wasting time lol,,this is bullshit

[@SmartTraining365Biomechanics]

@glennmerlini2895 it depends what wasting time means, but the goal is to optimally stimulate the targeted muscle with minimum WASTED EFFORT. If they used a combination of efficient and inefficient exercises, they will achieve great results because the inefficient exercises won't cancel the benefit of the efficient one, what we were talking about is that you can achieve the same results using only the best exercises and eliminate the wasted time, effort and higher injury risk of the inefficient exercises.

[@peternagy-im4be]

All this guy does is debunk every exercise and every exercise plan in order to get you to send him fifty bucks.

[@davepazz580]

Wrong...

[@peternagy-im4be]

@@davepazz580 right ✅️