Using Push-Pull-Legs Training : A Weight Training Method for Muscle Hypertrophy in Upper Body on Amateur Athletes


  • Vlad Adrian Geanta Faculty of Science, Physical Education and Informatics


Introduction: Over time the information in the science of sports training is
updated fantastically quickly. 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. The aim of this
paper represent the hypertrophic effects that push-pull (PP) training can have
on the upper body of amateur lifters. Methods: The study lasted for 6 weeks
in a fitness center and the subjects (N = 6, M(y)23±1.1y, M(h)179.8±2.9 cm,
M(w)74.3±2.9 kg, BMI(i)23.4±0.9kg/m2) were selected as participants. The
routine consisted of 3 workouts/week. The participants trained using the
method (PPL) but with the observation that the study followed the hypertrophic
effects achieved on the upper body following the push-pull (PP) training.
Measurements of the circumference of the pectoral (Ch), flexed arm (Ar) and
the width of the shoulders (Sh), were measured using a metric band in two
stages, an initial stage (Ch (i) 102±1.8, Ar(i) 37.8±0.8, Sh(i) 46.7±2.7, and a final,
to see if it exists there is -500, and for height a tachometer. For evaluating
body mass W(i), W (f) and body mass index BMI(i) BMI(f), we used an Omron
HGF-500 scale, and a stadiometer for height. Results: After the 6 weeks
of training, the expected hypertrophic results were recorded (BMI(f)22.2±0.7,
W(f) 74.7±1.5, Ch (f)102.9±1.7, Ar(f)38.4±0.6, Sh(f)47.4±2.5). Alternatively,
we used the T test (T = 2.01 for p <0.05) to tell us if there were any significant 

changes. We can say that the PP method is effective at the level of the upper
train. Conclusions: Within the limits of the study, it can be concluded that
significant changes can occur using the PP training method.

Author Biography

Vlad Adrian Geanta, Faculty of Science, Physical Education and Informatics

PhD Student at University of Pitesti