The routine consisted of 3 workouts/week. Methods: The study lasted for 6 weeks in a fitness center and the subjects (N = 6, M(y)23☑.1y, M(h)179.8☒.9 cm, M(w)74.3☒.9 kg, BMI(i)23.4☐.9kg/m 2) were selected as participants. The aim of this paper represent the hypertrophic effects that push-pull (PP) training can have on the upper body of amateur lifters. In weight training, in addition to classic training methods, the popularization of new training methods is sought, which come in support of the performer athlete or the individual who practices in the form of agreement, in achieving the stability objectives. Introduction: Over time the information in the science of sports training is updated fantastically quickly. Within the limits of our experiment, we consider that by only using the PPO, significant improvements can be obtained on the targeted muscle groups. Although the values of the T-test, at both groups, are identical, it seems that the PPO effective size (ω ² ) is larger in the back (14%) compared to the chest (12%). Measurements of the pectoral muscle (M c ) and back muscle (M b ) were carried out in two stages: an initial test (C i, B i ) and a final test (C f, B f ), to see at the end of the experiment, if there are improvements.Īfter 12 weeks of training, the final results indicate an increase of the average of both chest and back muscles (C i 102.6, C f 107.4 and B i 109.6, B f 113.8). Subjects underwent bodybuilding-specific training with a predominant focus on PPO. Muscle perimeters were measured using a metric band. One sample (N= 8 subjects, 8 men, with a mean age of 20.4 ± 0.74 years), trained for 12 weeks with a frequency of 4 workouts per week, in a sports center from Arad county. To gain muscle mass, this principle consists of progress in weight, number of repetitions, frequency and sets.Īlthough it is a widely used principle, trough our study, we wanted to ascertain if, after training sessions applying Weider’s principle of progressive loading (PPO), we can highlight significant increases in some muscle groups (chest M c, and back M b ), in non-performance subjects. The concept of progressive overload is one of the most well known and well understood principles in strength training around athletes.
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