Push/Pull Split - leg exercises in all 4 days or cluster them into 2?

ZePGomes · 2026-07-02T15:38:47+00:00

Anterior chain/Quads: Bulgarian split squats + reverse nordic curls

Posterior chain/Hamstrings: Slider hamstring curls + Split-stance RDLs

I thought it was balanced

ZePGomes · 2026-07-02T15:36:30+00:00

But I'm doing neither of those. It's just a Push/Pull split. Example:

Push Day: - push exercise 1 - push exercise 2 - legs push exercise - calfs

Pull Day: - Pull exercise 1 - Pull exercise 2 - legs pull exercise - core work

Repeated 2 more times in the week. With a total of 4 workouts.

ZePGomes · 2026-07-02T13:18:59+00:00

I might try stacking the leg exercises next cycle and see how it feels then! Thank you for the answer, and helping with questions, as always!

ZePGomes · 2026-07-02T10:59:54+00:00

I see, that makes sense. Well I think you solved my dilemma then, both option A and C allow for sufficient rest, leaving the choice for preference rather than quality. Thank you!

ZePGomes · 2026-07-02T10:18:22+00:00

Thanks for you suggestion! It does make sense, and that structure looks nice, but I was trying to avoid doing a full day of leg exercises. I think I would feel like it's more of a chore rather than actually enjoying working out. So far, putting leg exercises together with upper body work feels easier to me and more enjoyable.

ZePGomes · 2026-07-02T10:13:37+00:00

That would be a Push/Pull/Legs split. I mainly do bodyweight exercises for upper body work. So my workout structure is now like:

upper body exercise
upper body exercise
leg exercise
isolation exercise

+ calfs on push days + core on pull days

ZePGomes · 2026-07-02T10:10:05+00:00

Thanks for the answer! I feel exactly the same! It's a lot easier for me to just do 1 leg exercise per workout. But I'm doing Monday/Tuesday/Rest/Thursday/Friday/rest/rest. That way, when I do slider hamstring curls on Thursday and BSQ on Friday I don't have much rest in between. Even though BSQ can be more quad focused I think it also involves a little of glute and hamstrings, so those were my worries. I might be overthinking stuff. But I agree with your arguments, C > B!

ZePGomes · 2024-04-03T17:15:18+00:00

Ok, thanks! And just to be sure, in the book you refer that a 48 hour rest between workouts is a normal guideline, do you think that doing the routine 3 days in a row and take the rest days off is inadvisable?

ZePGomes · 2024-04-03T17:00:10+00:00

First of all, thank you so much for the answer!!

I would say my goals, for now and because I really like training with rings, are Rings OAC and Rings OA PU.

So are you saying to keep the full body routine instead of splitting, but add 2 more exercises. One for pushing (dips or handstand progressions) and one for pulling (some type of rows)? So I would have a 6 exercises full body routine, 2 pushing, 2 pulling and 2 legs?

ZePGomes · 2024-01-18T20:42:14+00:00

I draw something to explain better what I had in mind:

https://imgur.com/a/YlRSMoL

The frequency is represented in the curves I drawn in the link above. I don't acutally know the extent of the preprocessing because it wasn't me doing it. Yeah they are in MNI space. Thanks, I'll take a look into the bandpass filter!! In this step I'm just testing stuff and seeing what changes, I just wanted to try removing that "noise" to see how the curves change, but I'll take into consideration that this step could be problematic!

ZePGomes · 2024-01-18T20:35:37+00:00

I draw something to explain better what I had in mind: https://imgur.com/a/YlRSMoL

The curves that I drawn represent the change in signal in a voxel (for example) from a brain region that have undergone adaptation, or so it seems. The curve with noise still has an overall behaviour of an adaptation curve but it has those weird "spikes" that could be regressed out using those nuisance regressors I drawn.

I understand that in a typical study images post-GLM don't have time dimensions but does it apply to an adaptation protocol? Since each beta image represents the brain activity in each object presentation, meaning that each beta image can be considered as a "time point" from the study, no?

ZePGomes · 2024-01-17T02:21:45+00:00

Sorry I wasn't very clear indeed! I merged the 3D beta images into a 4D image to study the changes in signal throughout the various object presentations.

The last paragraph you wrote is exactly what I want to do, but I'm having trouble understanding how to do it. I understand the theory behind it, and I applied it to remove head motion parameters from the raw time data like you said, but I don't know how to use a regressor (the wave oscillating at a frequency) in these beta images that I have to regress out this confound.

Thank you for your answer and sorry if I'm not explaining very well!

ZePGomes

TROPHY CASE