I'm a 28yo male, 5'4" 140lbs. NOTES: *Switch around the exercises you do for biceps and triceps. Instead he has been doing a Chest/Bicep and Back… Good, let’s get into the workouts to … Monday: Chest, Back, and Abs; Tuesday: Quads, Hamstrings, and Calves; Wednesday: REST; Thursday: Shoulders, Traps, and Abs; Friday: Triceps and Biceps (Forearms may also be added) Saturday: REST; Sunday: REST; 4 Day Split #5 - Leg Focus. When i was powerlifting i would do back work every day, lat pull downs, shrugs, low rows etc, something different day. Chest and Triceps: Don't train chest the day after triceps, or vice versa.The triceps are heavily involved with pressing movements used to hit the chest. Many trainees will also include Shoulders on this day as well, to get in all the push muscles in one session. 2. Certain viral infections, herpes too can cause chest and back pain together, if the particular area is affected. Day 3: Leg workout; Day 4: Repeat, or rest and repeat of day 5; I mentioned 3 days a week, but some bodybuilders and weightlifters will use this as a 6-day a week program. I know chest and back are heavy workouts, so should i stick with this or just do chest one day and back another day. The considerable central and physical demands that heavy deadlifts put on your back make them the main course for back day. This allows you to hit each muscle twice a week and get more overall volume in. I never train them on same day or even back to back. I suggest you do the same and take an identical approach when tackling this workout. 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. I prefer chest/back, shoulders/tris/bi’s then legs. In this way your pressing stregth will most likely improve since your pressing muscles will get more rest before doing another exercise. You'll be fine. Generally, a person rarely experiences both chest and back pain together. Is there anything wrong with doing Chest and Biceps on the same day? The same goes with pulling and biceps. Push and Pull . Superset 1: Bench Press (5 x 8-10) & Wide Grip Pulldown (5 x Failure) Try an alternative template next month or stick to your favorite template. Requires rest day the day following last workout (ABCX), 3 days on, 1 day off. 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. Training chest and triceps twice per week is a standard to which both beginners and advanced lifters should adhere. For growth it f you wanna target your back for a bit including something daily could help, 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. You know you have one. I certainly do. You’ll get used to the work in a little while. 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. thank u. Monday: Quads, Calves, and Abs; Tuesday: Chest and Triceps; Wednesday: REST If you insist on doing chest and back on the same day, a superset workout is your best bet. Those are typically pushing movements. When you're doing chest workouts, you’re necessarily doing triceps. 4 sets of incline bench. Change exercises monthly. PPL is great because it groups all muscles together to manage this fatigue. Final Thoughts on Chest and Back Workouts on the Same Day. 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. These muscles on the back of your shoulders are highly engaged in multijoint back exercises where you bring your elbows back behind the plane of your body—in other words, rowing motions and that end-of-shoulder-day classic, the rear-delt fly. Allows me to hit everything 3x a week at varying degrees of intensity and volume. Would this be wise? 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. Choose optional exercises sparingly in effort to keep keep workout duration to a minimum. I think it depends on what your goals are. On Day 1, work on training the chest, shoulders, and triceps muscle groups. Good, let’s get into the workouts to … Exercising multiple muscle groups, such as chest and triceps, on the same day can be an effective way to work out and build strength in less time. Works for me. This article discusses about when a person feels chest and back pain together. A typical two-day split, for example, works your lower body one day and upper body the next day. With me so far? It's not superset, since you will rest in between the 2 exercises. While you hold deadlifts for last on leg day, put them first on back day. 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. If both occur, physical discomfort increases to a large extent. if i train chest and legs same day.i ll only use safety stands once one same day. For me, I make better gains doing back and chest on separate days. Dedicating an entire training day to arms or shoulders is unnecessary for most individuals. So it's "chest and shoulders," not "shoulders and chest." The best examples for the middle traps are: *Bent … They're the steak in your back-day exercise meal, and everything after is just the potatoes. Hopefully you have learned a little more about whether doing chest and back together on the same day is a good idea for you. So if you train chest and triceps on a Monday, plan on hitting them again on Thursday or Friday. Try as I might to love leg day, my heart lies with Chest and Bicep day. I also do shrugs on the days that I don't do this, usually for 5-6 sets. This type of workout pumps up the whole upper body. The same principle applies to weight training. You can't get your triceps out of the push-up and presses. If you want to get a stronger Bench Press, you need to do more presses! And if you train triceps on the same day you work chest, it's always chest, then triceps. You can also grow stale using the same kind of equipment for months or years on end. Single-leg line hops forward/back 15 on: 15 rest 9. 5 sets of cable flies. It’s common to double up biceps and triceps with larger muscles and then repeat that same workout a few days later. Yes no problem at all. I do back everyday I lift. Chest/Tri is a standard pairup; it's been successfully used for years. Keeping your core braced, lie back on a decline bench, holding a pair of medium-to-heavy dumbbells at arm’s length over your chest, with your palms facing your feet. Workout 1: Mass and Strength. 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. 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. For example, if you train chest 3x a week, you can do a heavy barbell bench on one day, a lighter barbell bench on the next day, and a flye version on the last day for 2 total exercises in the week. Drive through your feet to reverse the movement back to starting position.) In fact, that’s exactly what the legend Arnold Schwarzenegger did when he was in his prime. Someone told me your should only do chest with tricepts but I tried that and once I'm done doing my tricepts my chest is so tired I cant even finish any of my chest sets and end up benching half what I can do if i didn't do tricepts. If you work triceps the day before chest, your triceps will be fatigued and could limit your chest workout productivity. I believe strongly in variation. With your feet flat on the floor, slowly lower the dumbbells to the sides of your chest. That's how I do it,but only because I was having difficulty putting on mass in those areas. Push and Pull . You know you have one. The rule is to focus on large muscles group on a given day and then move to the small group! Is it okay 2 do chest and triceps the same day or split them up in the week. As you can see in the video, Arnold trained hard and with intensity, which only made the workout and pump better. For example, if you train chest 3x a week, you can do a heavy barbell bench on one day, a lighter barbell bench on the next day, and a flye version on the last day for 2 total exercises in the week. 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. Those are typically pushing movements. This approach is quite outdated and can actually hinder progress. The muscles complement each … Personally, I do Chest/Tris/Legs on the same day and Back/Bis/Shoulders the next. I suggest doing chest then back exercise then chest and back again. I still get to feel like I exerted lots of energy like on a full body routine, with the rest that an upper/lower split allows me to have. But as when you are working your back, your rear delts are engaged and with a lot of work. If you can lift more weight on shoulder press a day after your bench day then do that. 4 Day Split #4 - Chest and Back. The same principle applies to weight training. It's fun! ! With some splits, pull-day muscles (biceps, back) are trained on the same day. It’s wrong to play favorites. Try as I might to love leg day, my heart lies with Chest and Bicep day. I started with a PPL split and stuck with that for 7 months. Hopefully you have learned a little more about whether doing chest and back together on the same day is a good idea for you. With workouts being so personal and needing to fit time and ability there is no one size fits all option. Deadlifts in a Back-Day Workout. The arms (biceps and the triceps) and the shoulders get a pretty fair workout from a chest/back routine too, so you have to watch out that you don't over-train them on the shoulder/arms day. When we think of push and … 8 sets of barbell rows. 04-Aug-2007, 08:25 PM #3. lilj888. A chest and back workout is sometimes referred to as a push and pull workout. Since you are still new, I would suggest picking up something new or going back to PPL. After exercising this particular muscle group, you can wait a week to train them again. On the third day – one works whatever was not included in the first two days: shoulders, legs and abs. Every day is back day as far as I'm concerned. I'm looking into a Push/Pull routine where I'd get do quads/chest/shoulders/triceps-focused one day and alternate every other day with a hamstrings/back/biceps-focused day. On Day 3, legs. Here’s a look at what that routine was like. This is an arnold split and I really like it. 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. 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. Training chest and triceps twice per week is a standard to which both beginners and advanced lifters should adhere. 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. 2. However, I occasionally throw in a Chest/Back day to change things up. 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. Then I would start my back workout with Pull ups, Cable rows, Lat pull downs, and finally T bar row. The first chest and back workout below is based on mass and strength building. On the third day – one works whatever was not included in the first two days: shoulders, legs and abs. The chest pain may become more pronounced with deep breathing and coughing. I was wondering how many out there do chest and back on the same day. There are children foods you like more than others, and the same goes for workouts. The Arnold split is really good! 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. I'm going to mix chest and back so I get a full workout instead of doing all chest then back. Never Feel Married To Certain Equipment. Final Thoughts on Chest and Back Workouts on the Same Day. Pause and then push the weights back up to the starting position. I'm doing all upper body on one 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. 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. Why not do chest/tri/shoulders, back/bi/reardelts, legs? 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. I'm so used to doing efficient full body and upper/lower routines, I feel like I'd be cheating myself when I just do chest/shoulders/triceps or back/biceps. On arms I super set bicep with triceps and get a better workout. 2 years ago. chest workouts will suffer,. 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. Or something like that... Yeah I think I just need a while to adjust to it. View Profile View Forum Posts View Articles Pro Bodybuilder Join Date Jan 2006 Posts 1,455 Rep Power 78. I'd reccomend doing deadlifts on leg day for extra back volume. On Day 1, work on training the chest, shoulders, and triceps muscle groups. 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. 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. This is an interesting paring. And if you train triceps on the same day you work chest, it's always chest, then triceps. For me, whenever I’m stuck in a training rut or in need of an absolutely killer pump, I always go back to Arnold’s Chest/Back template. I'm still quite new to weightlifting but i've been lifting for almost 8months. 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 … 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. You can. I feel PPL routines are filled with a bunch of inefficient fluff-n-pump. You can also grow stale using the same kind of equipment for months or years on end. 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. I also do PPL. Chest/Back on one day and arms on another, or chest and tris, bis and back? After that, you’re going to continue training heavy with more compound exercises, though you’ll bump up … Italicized exercises are optional. 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. I’m deciding weather to add my back exercises into my chest day work out routine? I ran the Arnold BluePrint awhile back and stuck with that just because i liked pairing two larger muscle groups together. The order of your workout routine depends on your fitness goals. When we think of push and pull, we are thinking of movement patterns. 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. A better way to train is to pair muscle groups together, for example, shoulders and arms, or a chest and back workout. Some exercises you can do include barbell bench presses, shoulder presses, cable flys and lateral raises. Training Split Rules. So if you train chest and triceps on a Monday, plan on hitting them again on Thursday or Friday. You should pick a real program because it seems to me that you are doing to much volume and overemphasizing one muscle over the other. I also do PPL. I train for hypertrophy and I like to superset between chest and back sometimes, aiming for 20 sets for each muscle. Press question mark to learn the rest of the keyboard shortcuts. Most people have no fucking clue what they're doing. I used to do chest/back, tri's/bi's, legs/shoulders. Someone told me your should only do chest with tricepts but I tried that and once I'm done doing my tricepts my chest is so tired I cant even finish any of my chest sets and end up benching half what I can do if i didn't do tricepts. You can't get your triceps out of the push-up and presses. 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. I prefer PPL. You’re going to start with the most powerful compound exercise for both chest and back. With me so far? 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. Never Feel Married To Certain Equipment. However, I occasionally throw in a Chest/Back day to change things up. When you're doing chest workouts, you’re necessarily doing triceps. 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. I just recently switched to a chest/back, Legs, Arms/shoulder split, and on Chest/Back I can feel myself struggling to finish my back workouts. Press question mark to learn the rest of the keyboard shortcuts. ON BACK DAY – MIDDLE AND LOWER TRAPS. 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 !! The same goes with pulling and biceps. Some do upper and lower body splits. Simply put, you are working both the front and the back part of one particular area of the body on the same day. Then I would start my back workout with Pull ups, Cable rows, Lat pull downs, and finally T bar row. I try to get to the gym 4-5 times a week. 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. And because you need 48 hours of rest for the muscle you work, it is convenient to follow up the next day with a different part of the body. This is a nice routine that bridges the goals of gaining muscle and conditioning at the same time. For my chest and back workout this morning, I did this: 4 sets of flat bench. I tend to do one set of chest excercises then a set of back excercises and alternate that way and I really feel … However, this article will guide you to perform the shoulder and chest workout with dumbbells. You can use the same exact routine, or employ some variables in grip, angle, and exercise selection each session. The chest pain may become more pronounced with deep breathing and coughing. I also tried this split and really enjoyed it. There are children foods you like more than others, and the same goes for workouts. Keep in mind that Arnie would always superset as he thought that would lead to a bigger pump. 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. If you want to get a stronger Bench Press, you need to do more presses! On Day 2, back and biceps. After exercising this particular muscle group, you can wait a week to train them again. I’m sure my workout would suffer if I tried to do them at the same workout. ! I can punish myself on chest till I’m dead then the next day so the same for back. I know chest and back are heavy workouts, so should i stick with this or just do chest one day and back another day. Traditional strength-training guidelines suggest an exercise order of larger muscle to smaller muscle. Some exercises you can do include barbell bench presses, shoulder presses, cable flys and lateral raises. 5 sets of chin ups. 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. 6 sets of lat pulldowns. It’s all preference. With workouts being so personal and needing to fit time and ability there is no one size fits all option. Most people who do have a clue start by following a program. But the antagonistic superset had a number of other benefits as well, and this old-school method is a great way to switch up your training from time to time. 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. 2. Novices can get away with training on same day. And you can sacrifice some chest work if you want and do ohp, incline bench, and/or close grip bench on shoulder day. Chest and Back Superset Workout. The rule is to focus on large muscles group on a given day and then move to the small group! We allow two days: shoulders, chest and back on same day reddit the back part of one particular of! Grow stale using the same chest and back on same day reddit for workouts are children foods you like than. Day after your bench day then do chest and back on same day reddit can use the same day you chest... 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