Push-pull for beginners: how to help you burn fat and define muscle the easiest and most balanced weight training

Do not be afraid: this is not the One Punch Man or the typical hard training of someone like Lara Álvarez to show off an impressive body. If you have doubts about cardio or weights to burn fat and gain muscle, this interests you. A push-pull training split generally refers to workouts focused on muscle groups who perform similar actions. Push workouts train your chest, shoulders, and triceps, while pulling workouts train your back, biceps, and forearms. In this training division a day to train the lower body and core is also included.

The push-pull training regimen supports muscle recovery and anyone can do itregardless of your training level. It is a training style that structures training sessions based on the movement patterns of the muscles. Thus, a day to train the lower body and core is usually followed by a push and upper body workout, either the following day or separated by a rest day. Leg muscles include the muscles located in the front (quadriceps) and back (hamstrings) of the thigh, as well as the glutes and calves.

separate training

Push-pull style of training allows you to target all major muscle groups a maximum of twice a week, assuming you train six days a week with one day off, as recommended. Recent research has shown that for most people, training this way (rather than focusing on just one muscle group each day) can lead to maximal strength gains. Therefore, push-pull workouts are great for anyone looking to increase muscle size and strength, including beginners.


Anyone can perform the push-pull training regimen and reap its benefits. Enough with adjust the number of times you exercise according to your experience in strength training. Beginners with less than six months of training should alternate training days with rest days to allow for a maximum of three training days per week.

those with intermediate experience in lifting weights (between six months and two years of training) can exercise without problems three or four days a week and those with advanced experience in resistance training (over two years) they can train up to six times a week with a rest day in between. You can increase or decrease the volume per workout (reps, sets, and weight) for specific muscle groups, based on your preferences and training goals.

Tips and other factors to consider

Use a weight interesting enough to strive to complete the desired number of repetitions. For example, if your goal is to perform ten repetitions of an exercise, choose a demanding enough weight so that you have difficulty performing the ninth and tenth repetitions. The secret: that you can do them all.

It is a good idea record your repetitions and weight lifted for each exercise so you can track progress over time. Also, incorporate variety in your exercise routine will help you avoid boredom and stimulate your muscles in different ways. You can also add variety to your routine by using dumbbells instead of barbells for certain exercises.

And please: don’t skip nutrition and sleep. Without proper nutrition and enough rest, you will be more likely to suffer injuries and illnesses and it is likely that you will not achieve the results that you could have if one or both of these components were in order. Consume mainly nutrient-rich foods like fruits and vegetables, lean meats, low-fat dairy, nuts, and legumes.