PITT SPLIT

Trainingstipps zum "Großwerden", Techniken, Theorien, Pläne & Experimente
(u.a. PITT Training, 5x5, Volumentraining, Rest/Pause uvm.)

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Lifter
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PITT SPLIT

Beitragvon Lifter » 17. Dez 2006, 00:49

I am still struggling to design an ideal PITT workout. Could any of you in the know please help me, maybe share your own approach? Thanks.
Lifter

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meisterproper
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Beitragvon meisterproper » 17. Dez 2006, 01:09

I will try to help you tomorrow morning, ok?
I have to got to bed right now :wink:
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sponsored by BBGenics, Silberrücken & ScSPORTS

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Lifter
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Thanks

Beitragvon Lifter » 17. Dez 2006, 02:06

OK, thanks. Have a good sleep, I look forward to hearing from you. :-D
Lifter

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Simi
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Beitragvon Simi » 17. Dez 2006, 13:25

PITT goes Australia! :thumbup:
Für den korrekten Gebrauch des Imperativs, welcher, hingegen einer offensichtlich weit verbreiteten Schmierenkampagne mit der Formulierung "les", beim Verb "lesen" nach wie vor "lies!" lautet...

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karsten
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Beitragvon karsten » 17. Dez 2006, 13:27

..and canada and florida ( some well known athletes :wink: ) :thumbup:
Ein starkes Training: http://www.pitt-force.com
Eine starke Athletin: http://www.nicolepfuetzenreuter.de
PITT-Force...the next Level - Das Buch - Jetzt erhältlich!

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Beitragvon Sloni » 17. Dez 2006, 13:42

I doubt that there is any "ideal" workout that fits for everybody. Nevertheless I am looking forward for some good argumentations here! :-D

Bye

Sloni

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karsten
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Beitragvon karsten » 17. Dez 2006, 14:28

if it is about an "ideal" or even "perfect" workout i will wait here with you guys too.... :D
Ein starkes Training: http://www.pitt-force.com
Eine starke Athletin: http://www.nicolepfuetzenreuter.de
PITT-Force...the next Level - Das Buch - Jetzt erhältlich!

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Beitragvon meisterproper » 17. Dez 2006, 14:50

Hello Lifter,

as I know that you are very experienced in weight lifting resp. BB-training and have been working our for about 20 years, I will try to present my approach to PITT-training which is not really suitable for beginners. I hope it is at least to some extent suitable for you, but that depends on the stress-tolerance-level of your body and how the excercises work for you. I agree with Sloni that there is no ideal workout that fits for everybody. But I think you have enough experience to find out wether a workout-routine works for you and in which way it has to be adapted for your needs.

I follow a PUSH / PULL / LEG - Split-routine. I train legs once a week and always on the weekend as I am not able to do a proper leg-workout with the needed intensity and focus after a normal work day. I need my sleep, a good breakfast and some hours of rest before I can do my squats properly :wink:

I go into the gym every second day and alternate my PUSH- / PULL-workouts. In detail:

Mo: Push 1
Tue: -
Wed: Pull 1
Thu: -
Fri: Push 2
Sat: -
Sun: Legs
Mo: -
Tue: Pull 2
Wed: -
Thu: Push 1
Fri: -
Sat: Legs
Sun: -
Mo: Pull 1
Tue: -
Wed: Push 2
Thu: -
Fri: Pull 3
Sat: -
Sun: Legs
Mo: -
Tue: Push 1
Wed: -
Thu: Pull 2
Fri: -
Sat: Legs
Sun: -

etc ...

Let's start with the easiest part, the leg-workout. I always do:
1. squats
2. leg-extension (leg after leg)
3. leg-curls (both legs together)
4. calf-raise (I alternate sitting and standing calf-raises)

The two different PUSH-workout's are quite similar though I use different machines resp. excersises.

1. push-excercise for chest (different machines)
2. isolation excercise for chest (flyes lying on the ground / butterfly)
3. push-excercise for deltoids (shoulder press)
4. isolation excercise for deltoids with focus on the lateral part (lateral side raises with dumbells in slightly bended forward position or lateral side raise machine)
5. isolation excercise for triceps (due to some problems with my ellbow I can only do triceps pushdowns at the moment, I would love to do french presses for example)
6. crunches or something else for abdominals

As the PULL-muscles are quite complex and have a lot of different parts, I use a lot of different excercises but not in just one workout. As there are three basic excercises I wanted to implement in my workout-routine, I defined three different PULL-workouts.

The first starts with dead-lift (as you can see I took care that after this workout there is enough time for my lower back to recover until the next leg-workout !!!), the second starts with "rowing in bended-over position with barbell" (is this the correct name for this excercise in english!?!?), the third starts with chin-ups.

Every PULL-workout includes at least one rowing-excercise, one excercise with a movement pulling from above and one excercise for the rear-deltoids / upper-back (lateral raise in bended over position or shrugs).
A PULL-workout includes 3-4 excercises for back, neck and rear deltoids and one excercise for biceps.

As I do not know your equipment and the possibilities you have, I think it does not make any sense if I go into detail any further.
For biceps there is no special excercise I always do, I just do what comes into my mind.

Every second week, I do an additional set for my calfs in the middle of the week as they recover very fast and need more attention than anything else :-(

I hope I could give you some ideas how your split-routine could look like.
As I already said, there is no guarantee that it works for you as well. But I am very confident that a PUSH / PULL / LEG - split works best for most people (well if they do want to do a split, which may not be necessary or suitable at the beginning!).
Deutscher Meister & Gesamtsieger 2010
www.peter-baers.de

sponsored by BBGenics, Silberrücken & ScSPORTS

http://www.pitt-hooks.de - Der Shop für PITT-Hooks®,
Magnetgewichte & mehr!

Karl
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Beitragvon Karl » 17. Dez 2006, 16:32

karsten hat geschrieben:..and canada and florida ( some well known athletes :wink: ) :thumbup:


Habe bei Youtube schon private Mails mit Fragen aus den USA, Kanada,
Brasilien und Japan bekommen ?
Da sich auch schon Leute aus Australien dafür interessieren, bleibt von allen Erdteilen nur noch "Afrika" übrig. Mal schauen, vielleicht mach ich meinen nächsten Urlaub mal dort...dann werden die auch noch misioniert.
:wink:
PITT "Force your muscles rep by rep",

"long term Progressive Overload Training"
"inspired by Karsten Pfützenreuter"

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karsten
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Beitragvon karsten » 17. Dez 2006, 17:16

:thumbup:
Ein starkes Training: http://www.pitt-force.com
Eine starke Athletin: http://www.nicolepfuetzenreuter.de
PITT-Force...the next Level - Das Buch - Jetzt erhältlich!

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Sturm1990
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Beitragvon Sturm1990 » 17. Dez 2006, 21:28

bist du Charlys69 bei youtube???

wenn ne schick mal links zu dne videos :)

danke dir im voraus
Karsten:
"entweder ganz oder gar nicht, vollgas oder lassen, reinstecken oder nicht, aber nicht halb reinstecken und dann das tollste erwarten"

:D

Karl
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Beitragvon Karl » 17. Dez 2006, 21:51

ja bin ich....jetzt sag aber nicht, dass Du dich da als "Japaner" angemeldet
hast.. :wink:
PITT "Force your muscles rep by rep",



"long term Progressive Overload Training"

"inspired by Karsten Pfützenreuter"

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Sturm1990
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Beitragvon Sturm1990 » 17. Dez 2006, 21:58

ne ich owllte nur mal sagen.. mhh das du ein ganz schönen Tier bist, fast soviel wie ich ;)... ne nur mal so daher gesagt... deine Ausführungen finde ich mhh sehr gut ^^

ok man :D
Karsten:

"entweder ganz oder gar nicht, vollgas oder lassen, reinstecken oder nicht, aber nicht halb reinstecken und dann das tollste erwarten"



:D

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Lifter
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Nice!

Beitragvon Lifter » 18. Dez 2006, 01:34

meisterproper... thankyou for the wonderful indepth outline of your routine and how you apply PITT-Force. :-D

You are right, I too am advanced, come next March I will have -- gulp -- 30 years of training behind me. So, yes, I have a solid grasp on what exercises suite me best, and how much tolerance I have for each workout... especially as PITT is so draining compared to conventional training.

I have always been fond of the three-way split, probably as Mike Mentzer endorsed it, and his influence on my training throughout my life. I am with you about legs requiring a once weekly similus, as I'm always drained with deep soreness after nearly every leg workout. I like your idea about working leg extensions a leg at a time, as I struggle to feel them using both legs, so it would be ideal, allowing lighter weights and less risk on my knees.

Funny you should mention floor flyes, as I was just thinking of those yesterday, and how well they would suite PITT training! I have found preacher curls especially effective for training my biceps PITT style, as I can simply rest the bar on a stool in front of me between reps. For triceps I find pushdowns effective. Using a length of chain, so the bar is low enough to rest the weight stack between reps, I am able to squeeze out a decent amount of weight, leaving my triceps worked to the bone!

For delts, I find presses inside my power rack works nicely as I rest and re-psych between reps. Dips - best for chest, as I can stand and rest between reps, without the risk of being stuck as I find with incline presses training alone. Chinups work my lats far better than normal style. Though I don't get many more reps PITT vs normal, the effects deep within my lats is unique. Parallel pulldowns are another effective exercise, working my lats from the other end due to the change in stress.

The bonus I find with PITT training is how thoroughly the muscle bellies of my forearms are worked. I'd like a little more size on my forearms, though I rarely work them, but I find with PITT they are worked regardless, saving time and energy having to train them directly. :thumbup:

Thanks again, much appreciated! Merry Christmas!
Lifter

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Beitragvon Sloni » 20. Dez 2006, 05:22

Hi lifter (again :-D ),

as you asked "us" about our workouts, it would be interesting for me to read what you with all your experience finally will do.

Adding perhaps my small experiences to what was written already, I have to say that 3 workouts per week was too much for me (I was splitting Push - Legs - Pull). So I changed to that split similar to Mentzer's consolidation training that I mentioned in the other post. As on Monday it was very hard to continue training after my squat - leg extension - superset, I think that sooner or later I will try to split on three days again. Perhaps three days, training every third day - which means training one muscle every ninth day. Another possibility would be a programm similar Meisterproper's but with more resting days. Something like legs every 9th or 10th day and the two upper body days about every 6th or 7th day.

Bye

Sloni


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