I want to create & program a push/pull routine; need some help

[jeebus344]

I am basically looking for the push/pull equivalent of the Madcow 5x5 routine. I want to know which exercises I need to do and I want to know how I should be progressing through the weights using this push/pull routine. I don't know if anyone else here is like this, but working out 3 days a week is just NOT enough for me; I always feel like I can do more.

There are all kinds of options out there for push/pulls (ex. heavy push, heavy pull ... light push, light pull OR heavy push, heavy pull ... light push/heavy pull, light pull/heavy push ETC). Is there a standard or proven push/pull routine out there that leads to complete body development? How should I be progressing in weights with said standard routine?

Thanks guys

[Archie]

If you were doing the 5x5 correctly you would see that it is ample work for a week! done properly you respect the days off! I swear by the 5x5! give it another go, with a training bud possibly? the exercises are all you need for strength and growth! if you have energy at the end you need to work heavier. the rest is important for growth and the exercises within will certainly give you that done correctly!

Good luck!

[jeebus344]

To be honest with you Archie, sometimes I just feel like getting up and doing something on rest days ... sometimes not =). I enjoy the lifts and programming behind the 5x5, but I feel like I'm neglecting my calves and shoulders/traps with that program - my weakest bodyparts ... calves especially. Is it a total sin to add direct calf and trap work to the Madcow 5x5? If I add these things, should I be progressing up in weight in the same way that I am with core lifts? With what frequency should I be doing these exercises?

[Archie]

It's not a sin, just put them in at the end.....here!

Madcow Training - Table of Contents, 5x5 Programs, Dual Factor Theory, Training Theory

Give it another go!

[jeebus344]

so I should only be adding trap work once a week? I think I'll add it on to the second workout then.

[Grizzly]

Originally Posted by jeebus344

To be honest with you Archie, sometimes I just feel like getting up and doing something on rest days ... sometimes not =). I enjoy the lifts and programming behind the 5x5, but I feel like I'm neglecting my calves and shoulders/traps with that program - my weakest bodyparts ... calves especially. Is it a total sin to add direct calf and trap work to the Madcow 5x5? If I add these things, should I be progressing up in weight in the same way that I am with core lifts? With what frequency should I be doing these exercises?

No, it's not a sin. Here's a suggestion: on your off days...do your calves.

[Grizzly]

Originally Posted by jeebus344

so I should only be adding trap work once a week? I think I'll add it on to the second workout then.

NO! Don't add trap work. If you're doing your rows and deads correctly, then you don't need any. Seriously.