One question I have for you guys is about upper body lifts. For the push to pull ratio of exercises should it be about 3X as many pull REPS or 3X as many SETS? Thanks.
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Both.
SS11,
In case that confused you, here is what I understand about Jon's teachings and how they apply.
Say you do 3x6 DB Bench for push
Then you would do 3x6 for three pull exercises, such as pullups, barbell rows and dumbbell rows.
Correct me if I am wrong Jon!
In case that confused you, here is what I understand about Jon's teachings and how they apply.
Say you do 3x6 DB Bench for push
Then you would do 3x6 for three pull exercises, such as pullups, barbell rows and dumbbell rows.
Correct me if I am wrong Jon!
Wow - that's a lot of pulling exercise vs. the pushing. Maybe someone could elaborate for the reason for all this extra work for the back. I read of stories of lifters who have benched for years and have problems from lack of back work being done and muscular imbalances occuring, but I wouldn't think that would be the reason for Jon to recommend this as he is dealing with baseball players who are not in the above situation.
Tim Robertson
Tim Robertson
3-1 ratio is what is needed in most individuals in order to create muscular balance.
Everything we do in life is anterior...sitting, driving, computers, etc. This alone creates and imbalance. Not to mention mixing in imbalances most sports develop.
Most do a 3-1 ratio of chest to back. This, of course would further the imbalances.
It's really difficult to do too much back work. In fact, I've never seen an athlete who could overtrain their back. It is simply too valuable to most athletic movements in addition to everyday posture.
Most of my program involve at least a 2-1 back to chest ratio, and the majority of them are 3-1. Of course this includes exercises such as cleans and snatches.
Everything we do in life is anterior...sitting, driving, computers, etc. This alone creates and imbalance. Not to mention mixing in imbalances most sports develop.
Most do a 3-1 ratio of chest to back. This, of course would further the imbalances.
It's really difficult to do too much back work. In fact, I've never seen an athlete who could overtrain their back. It is simply too valuable to most athletic movements in addition to everyday posture.
Most of my program involve at least a 2-1 back to chest ratio, and the majority of them are 3-1. Of course this includes exercises such as cleans and snatches.
Jon -
Thanks for the explanation. I didn't know you were including DL's, cleans, etc. in the ratio.
Personally (and I'm not the ballplayer, my son is) I dropped benches and chest work for myself years ago due to some shoulder pain, but also since reading of the old time lifters who did little to no direct chest work. I usually do some type of overhead press, a row or chin, and a DL movement.
I would also agree with you from what I've seen in kids with their fascination with bench presses and the non-fascination with chins, rows and especially the heavier back work like DL's.
Tim Robertson
Thanks for the explanation. I didn't know you were including DL's, cleans, etc. in the ratio.
Personally (and I'm not the ballplayer, my son is) I dropped benches and chest work for myself years ago due to some shoulder pain, but also since reading of the old time lifters who did little to no direct chest work. I usually do some type of overhead press, a row or chin, and a DL movement.
I would also agree with you from what I've seen in kids with their fascination with bench presses and the non-fascination with chins, rows and especially the heavier back work like DL's.
Tim Robertson