دانلود کتاب The Push/Pull Workout: Overcome Muscle Building Plateau (Train like a bodybuilding icon Book 1)

Push/Pull Workout Is one of the training methods which is based on the principle of maximum muscle regeneration while maintaining the shortest possible intervals between training sessions.◆◆◆ Push- Pull is an indirect training method between SPLIT and FBW. Due to its higher training volume compared to FBW, it is recommended for experienced, especially in moments of lack of progress for a long time.♥!✓ In this system the body is divided into two parts.① The first training is a push exercise. During this workout, we exercise the chest muscles, shoulder muscles (mainly front and center), triceps, quadriceps thighs.② And during the second training we exercise the pulling muscles, such as the two-headed thigh muscles, the widest back, the back of the shoulder, i.e. shoulder muscles and biceps.The advantage of this method is the possibility to use more volume than in FBW training. This is because with the full body workout, if we would like to do more than one exercise for each muscle, we would have to spend a lot of time. In the basic version we perform 8 different exercises in 3/4 sets of each. If we doubled this amount by adding one exercise per muscle group, we would have to do almost 50 sets in one workout. This would take at least 2 hours at a good pace.The benefit of this training is also the fact that it can be used up to 4 to 6 times a week, as a result of which you will quickly notice the effects, because you will be able to train each muscle group 3 times a week. Just like in the FBW. So if you have experience in strength training and your muscles do not grow as fast as you would like, this training method can break the plateaus, and make your muscles grow again.⚠ Of course remember also about nutrition and calorie surplus, because without it even the best workout method will not guarantee the growth of your muscles and their size...