Let's talk movements not muscles

OPT SG

When you are looking at selecting exercises don't base it on muscles that are being trained, rather look at movement patterns. If I am talking to a coach or training and they start talking about what muscles they are training and not what movements I know that they don't know much.

here are a list that you should be thinking about.

Horizontal Push
Horizontal Pull
Vertical Push
Vertical Pull
Quad Dominant
Hip Dominant
Accessories (knee/elbow dominant, etc.)

There needs to be a balance between all theses movements.

Think about is then post any questions.

Marco_Simone SG

Which movement pattern do pullovers fall under?

OPT SG

I would class the as an accessory but under vertical pull – think about the same action standing….

Simon Dean SG

movements like clean and jerk, clean and press a variety of different movements right?

OPT SG

Clean can be regarded ar hip dom - everything else combo like you said.

clean press = hip dom + vertical push

borntolive SG

err wad does this means?...for e.g if u do 3 hori push n must to 3 hori pull within the same workout day? that means its hori pull then push then pull then push n so on?

Marco_Simone SG

i tink 1 horizontal push+1 horizontal pull enough for 1 session.

Marco_Simone SG

Vertical push=military press,dips???

OPT SG

A few questions to answer here...

You don't have to do all in the same workout....

Lets say you use a 3 day split

Day 1
Horizontal Push, Vertical Push, Accessories

Day 2
Quad Dominant, Hip Dominant, Accessories

Day 3
Horizontal Pull, Vertical Pull, Accessories

Now there should be a balance here - esspecially between movements on the same plane - eg. horizontal.

Now, for Dips.... if you analize the biomechanics it's actually horizontal push, vertical push could be military press.

Marco_Simone SG

Originally posted by OPT:

Day 2
Quad Dominant, Hip Dominant, Accessories

Squat and DL in the same workout???

borntolive SG

ok some important qns

then is it always necessary to stick for e,g 1 hori pull, push ,pull ,push..can do 2 diff hori pull, 2 diff hori push etc? or even 3?

OPT SG

you can perform more that one exercise for each movement pattern as long as you keep balance...

But the above program - if you do correctly, you will find tough enough and provide more than enough stimulation.

If not come in to my gym - I'll take you through it and see if you are standing at the end!

dranoel maxwell SG

just wanna ask a qns what is donkey calf raises under?

Marco_Simone SG

smells like an accessory to me

OPT SG

accessory