You’re going to start with the most powerful compound exercise for both chest and back. This allows you to hit each muscle twice a week and get more overall volume in. The same principle applies to weight training. I usually work out my chest/back twice a week and on the 2nd workout on chest I use the bar, and cables instead of dumb bells. 04-Aug-2007, 08:25 PM #3. lilj888. The idea here is that by training the chest and back together, a great deal of blood is maintained in the torso, creating a tremendous pump. Hopefully you have learned a little more about whether doing chest and back together on the same day is a good idea for you. But as when you are working your back, your rear delts are engaged and with a lot of work. I also do PPL. ! I also do PPL. I don't know if it will work for you, but it did for me when i was doing the Arnold split :). It's not superset, since you will rest in between the 2 exercises. If you want to get a stronger Bench Press, you need to do more presses! I used to do chest/back, tri's/bi's, legs/shoulders. 1-2 days on legs, 1 day for shoulders and rear delts, but i'm torn between doing chest and back on the same day and arms on a different one, or chest and triceps on one day and back … After that, you’re going to continue training heavy with more compound exercises, though you’ll bump up … Chest and shoulder exercises are the workouts to do every day for every bodybuilding enthusiast who wants a chest and shoulder like Triple H. You can perform the chest and shoulder workouts in many ways using dumbbells, rowing machines, etc. Certain viral infections, herpes too can cause chest and back pain together, if the particular area is affected. I believe strongly in variation. Chest workouts target the triceps more than shoulder workouts do, so it’s better to pair the “light” day with the chest and the “heavy” day with the shoulders. In that training split, you attack back and biceps on one day, hit your legs on a separate day, and then, on push days, you hit chest and triceps. ON BACK DAY – MIDDLE AND LOWER TRAPS. 2 years ago. While you hold deadlifts for last on leg day, put them first on back day. By the end of this blog post you will learn how to do a chest and back workout in 3 different ways using the same 8 exercises. This type of workout pumps up the whole upper body. Currently I'm using this 2 day split, Chest/Shoulders/Tri/Abs and Back/Biceps/Legs; Even at that, after the back workout, I'm hurtin' for energy for my leg workout, but I'd be toast if I mixed chest with legs. So it's "chest and shoulders," not "shoulders and chest." If you work triceps the day before chest, your triceps will be fatigued and could limit your chest workout productivity. Most people have no fucking clue what they're doing. It’s wrong to play favorites. Would this be wise? You can also grow stale using the same kind of equipment for months or years on end. Gastritis: Gastritis, or inflammation of the stomach lining, generally occurs after fasting or alcohol intakes and it can cause abdominal discomfort or even sharp pain in the right side of the chest and upper back. The chest pain may become more pronounced with deep breathing and coughing. Traditional strength-training guidelines suggest an exercise order of larger muscle to smaller muscle. The most logical approach, in my opinion, is to consider the largest muscle groups of the body (chest, back, and legs) and schedule the week around those body parts, making sure to not combine them on the same day. You'll be fine. It’s wrong to play favorites. Never Feel Married To Certain Equipment. After exercising this particular muscle group, you can wait a week to train them again. I suggest you do the same and take an identical approach when tackling this workout. However, I occasionally throw in a Chest/Back day to change things up. If you want to get a stronger Bench Press, you need to do more presses! I train for hypertrophy and I like to superset between chest and back sometimes, aiming for 20 sets for each muscle. Try as I might to love leg day, my heart lies with Chest and Bicep day. I'm a 28yo male, 5'4" 140lbs. A typical two-day split, for example, works your lower body one day and upper body the next day. After last week’s Work It Out FAQ post, I received a lot of questions about what a typical week of workouts looks like for me. It’s common to double up biceps and triceps with larger muscles and then repeat that same workout a few days later. Good, let’s get into the workouts to … When we think of push and … On Day 1, work on training the chest, shoulders, and triceps muscle groups. The goal is to train the opposing muscle groups in the same session. That's how I do it,but only because I was having difficulty putting on mass in those areas. 2. Is there anything wrong with doing Chest and Biceps on the same day? 5 sets of cable flies. New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. Works for me. 8 sets of barbell rows. I tend to do one set of chest excercises then a set of back excercises and alternate that way and I really feel … When you're doing chest workouts, you’re necessarily doing triceps. Yes no problem at all. It's fun! By hitting biceps heavy on leg day, we allow two days for the biceps to recovery before we work out the back. There is no way I could do heavy deadlifts and accessory work, then go into heavy bench, etc... depends on how experienced you are in the gym too. Most people who do have a clue start by following a program. With workouts being so personal and needing to fit time and ability there is no one size fits all option. The considerable central and physical demands that heavy deadlifts put on your back make them the main course for back day. So if you train chest and triceps on a Monday, plan on hitting them again on Thursday or Friday. Training Split Rules. Many trainees will also include Shoulders on this day as well, to get in all the push muscles in one session. And, if they notice a bigger pump on their chest after doing back work. Push and Pull . After exercising this particular muscle group, you can wait a week to train them again. Choose optional exercises sparingly in effort to keep keep workout duration to a minimum. On the third day – one works whatever was not included in the first two days: shoulders, legs and abs. 4 Day Split #4 - Chest and Back. You can't get your triceps out of the push-up and presses. I usually work out my chest/back twice a week and on the 2nd workout on chest I use the bar, and cables instead of dumb bells. The first chest and back workout below is based on mass and strength building. With some splits, pull-day muscles (biceps, back) are trained on the same day. You can also grow stale using the same kind of equipment for months or years on end. That would be a more efficient use of time since the compounds overlap better. You’ll get used to the work in a little while. If you insist on doing chest and back on the same day, a superset workout is your best bet. You then take a day of rest on Day 4, before repeating the cycle on Days 5, 6, and 7, followed by another day of rest on Day 8. I try to get to the gym 4-5 times a week. And you can sacrifice some chest work if you want and do ohp, incline bench, and/or close grip bench on shoulder day. The best examples for the middle traps are: *Bent … Your middle and lower traps are worked with many back exercises, so it makes sense to implement these movements so that you are killing two birds with one stone. After last week’s Work It Out FAQ post, I received a lot of questions about what a typical week of workouts looks like for me. Hello, guys today in HS bodybuilding we talked about can we train biceps and triceps together or on same day or at same time this is most commonly asked questions among people and that’s why we give you the answer to this question in full detail so let’s talk about can we train biceps and triceps together or on the same day. You can. You know you have one. Eg supersetting triceps and biceps. This is a nice routine that bridges the goals of gaining muscle and conditioning at the same time. By the end of this blog post you will learn how to do a chest and back workout in 3 different ways using the same 8 exercises. In this way your pressing stregth will most likely improve since your pressing muscles will get more rest before doing another exercise. Is it okay 2 do chest and triceps the same day or split them up in the week. I suggest doing chest then back exercise then chest and back again. With workouts being so personal and needing to fit time and ability there is no one size fits all option. Chest/Tri is a standard pairup; it's been successfully used for years. You can use the same exact routine, or employ some variables in grip, angle, and exercise selection each session. I think it depends on what your goals are. 3 – Usually an indicator that you only have time to train one body part a day on workouts other than arms day. 2. I also tried this split and really enjoyed it. Press question mark to learn the rest of the keyboard shortcuts. Drive through your feet to reverse the movement back to starting position.) When i was powerlifting i would do back work every day, lat pull downs, shrugs, low rows etc, something different day. I know chest and back are heavy workouts, so should i stick with this or just do chest one day and back another day. Instead he has been doing a Chest/Bicep and Back… A chest and back workout is sometimes referred to as a push and pull workout. The most important thing is to determine the cause why there is both chest pain and back pain together. Thursday: chest and back superset workout A; Friday: off; Saturday: legs workout; Sunday: chest and back superset workout B; It’s the same 4-day split, with an adjustment to where each training days lands. On Day 2, back and biceps. Push and Pull . I was wondering how many out there do chest and back on the same day. This allows you to focus all of your energy on back training only instead of "sharing" energy with another big muscle group like the chest. While it's common to put chest and back together on the same training day—Arnold used to do this—it makes more sense to work back on it's own day, followed by biceps and forearms. Simply put, you are working both the front and the back part of one particular area of the body on the same day. This approach is quite outdated and can actually hinder progress. He brought up a number of good points as to why he enjoyed training chest and back together, starting with the fact that Arnold felt he could fit in way more training by combining pushing and pulling motions into the same workout. A friend of mine mentioned to me that he no longer does the typical PPL style split because he doesn't like how a Chest/Triceps pairing on the same day results in less than optimal tricep intensity due to partial tricep fatigue from bench presses. In fact, that’s exactly what the legend Arnold Schwarzenegger did when he was in his prime. The body building concept advices that you alternative between small and large muscles group to arrive at the peak growth, so ideally yes working out chest and back on the same day will help you !! Chest/Back on one day and arms on another, or chest and tris, bis and back? Training chest and triceps twice per week is a standard to which both beginners and advanced lifters should adhere. I also do shrugs on the days that I don't do this, usually for 5-6 sets. Press question mark to learn the rest of the keyboard shortcuts. I ran the Arnold BluePrint awhile back and stuck with that just because i liked pairing two larger muscle groups together. Most gym-goers train a different muscle group each day of the week, so Monday would be exercises for chest, Tuesday would be back, Wednesday legs, and so on. Strengthening your back and biceps on the same day is a good pairing, as the biceps are an assisting muscle group for many back exercises. The general idea is that they're opposite muscles so I do a few sets on chest then a few on back then back to chest. I never train them on same day or even back to back. One of the most common ways is known as “Push – Pull”, which requires a person to work the “pushing” muscles (chest and triceps) on one day, and the “pulling” muscles (back and biceps) on the next day. A chest and back workout is sometimes referred to as a push and pull workout. Workout 1: Mass and Strength. That is the reason why it is very essential to diagnose its exact reason why the patient is experiencing both the chest pain and back pain together. 4 sets of incline bench. Generally, a person rarely experiences both chest and back pain together. A typical day would be DB bench, Incline DB bench, incline Hex press, Chest fly I would super set my DB bench and chest fly, my incline DB bench with incline hex press. That ’ s get into the workouts to … 4 day split # 4 - chest back! 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