Muscle Building Exercises... The Push-Pull Protocol & Other Muscle Building Secrets!

If Muscle Building Exercises - The Push-Pull Protocol & Other Muscle Building Secrets sounds like the latest James Bond flick, you would be right!

However, don't let the worrying title scare you...

The push-pull protocol is simply a way of using the body to 'push AND pull' while exercising, and is KEY to any gains you might make.

The Push-Pull Protocol Explained

The Push-Pull Protocol can be seen at work in the following muscle building exercises...

For example, while deadlifting, you PUSH with your legs as you PULL with your arms. This action increases the difficulty, as it engages with MORE of the body - your lower AND upper body both receive a workout at THE SAME TIME.

This difficulty also explains why the deadlift is such a 'beast' exercise!

The hex bar deadlift works in exactly the same way. The push-pull protocol is employed in the PUSH of the legs, while the arms are engaged in the PULL... again there is no easy ride, but rigorous, productive work!

By engaging both the upper-body and lower-body AT THE SAME TIME, the demands on the human musculature are greatened...

Right HERE you guarantee super-fast RESULTS!

For more about this routine, see 20-REP-DEADLIFT

Higher demands yield greater rewards, just as lower demands yield inferior rewards (ask less and you GET less).

By asking MORE of ourselves - by DEMANDING more - the results will happily follow.

This is as true in muscle building fitness as it is in life ;-)

We Work Long, Or We Work Hard

This push-pull protocol can also be seen at play in aerobic activities like rowing (push with the legs, pull with the arms)... here the deadlift is closely mirrored, only the rower is seated and the Herculean weights are absent; this subtle change making the movement aerobic and therefore manageable over a longer, sustained period.

We either work hard, or we work long...

In the squat and the deadlift, we work hard! ;-)

See High Intensity Training for more cycling tips.

And for more muscle building advice, see Muscle Building Tips and Free Workout Routines

Only the squat fails to engage with the arms significantly. However, the squat's difficulty makes building muscle quickly GUARANTEED, easily earning this exercise the mantle of The King and Master Builder!

While 30 repetitions on the leg-extension machine will create a terrific pump, it WON'T tax the central nervous system in quite the same way as these 'beastly' three.

Here your muscle building fitness gets the perfect kick-start!

Our journey begins right here!

For The Mighty Five Exercises you need to grow, see Best Muscle Building Exercises

BUT WAIT! I promised you some secrets, didn't I?

Sure I did.

And ordinary-joe-muscle-building is like your favorite postman: he always delivers ;-)

Go to HIGH INTENSITY TRAINING - Cycling Intensity

Return from EXERCISES to HOMEPAGE