But, the downsides might be a little overwhelming. Arnold's approach to this complex group came from all angles. I have just recently started lifting weights again now that my wrist is healed, and as I was looking up workout routines, I noticed that none of them say to workout your chest and back or biceps and tricpes on the same day. Results 1 to 9 of 9 Thread: Can u work chest + back on same day? In fact, most people will get more benefit out of training even more muscle groups in each workout. 10 It is quite common to see a novice trainee jump … It would be a mistake to think the "back" consists of a single muscle. Though the black-and-white images have long faded on the walls of hardcore Southern California gyms, the training philosophies that built the world's greatest bodybuilder live on. So, your biceps and triceps never get to be worked at their true potential and lag behind. Same amount of distance moved, same amount of energy required. In this split you'll pair the muscles on the opposite or opposing side of the body. Add a shoulder/arms workout on Saturdays and a. Requires rest day the day following last workout (ABCX), 3 days on, 1 day off. This specific routine we’re about to go over was designed by Steve Shaw. Quickly read through our step-by-step directions to ensure you're doing each The chest muscles are resting during the last exercise and the lats are resting during the chest … next. 8 Week Chest And Back Specialization Workout Routine Conclusion, weightlifting belt that secures with velcro, 5 Best Roman Chairs & Hyperextension Benches to Buy, An Aesthetic Arm Workout for Bigger Biceps & Triceps, 17+ Statistics on Healthy Eating & Nutrition in America, 5 Best Bodybuilding Supplements for an Aesthetic Body, Lyle McDonald’s Generic Bulking Routine (Explained). Stretching helped maintain the flexibility around the joint. Overall, this is a good workout if you’re in a slump, but not a great long-term solution. In this article, we will tell you how to build your training day and how to stack shoulder exercises with exercises for chest, back, traps, legs, triceps, and biceps. A typical two-day split, for example, works your lower body one day and upper body the next day. Im not sure there is a con to working out back/chest on the same day. Arnold argued that just increasing the number of reps you do as you get stronger wasn't as beneficial to the bodybuilder looking to maximize muscle growth as increasing the resistance. "On the first set you may do 10 reps. Perhaps you struggle with 8 reps on the second set. In fact, that’s exactly what the legend Arnold Schwarzenegger did when he was in his prime. The Antagonistic Muscle Workout: Train the back and chest together, the arms and shoulders together, and then the legs in a separate session (an antagonistic split).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. "Flex your pectoral muscles throughout the movement, but especially at the top." BodyBuilding & Fitness Forums; Training; Chest and back on the same day??? But unlike traditional supersets – where you don’t rest at all between working sets – you’ll be taking very short rests of no more than 1 minute between each working superset. Know the advantages of dumbbells and barbells, but use both in your training. But, this could be a solid idea if you’re only looking to focus on compound lifts during your first few months of training. When you buy through links on our site, we may earn affiliate commissions. He also varied his grip width, went up to the bar behind his head and to his chest, and sometimes used added resistance or simply his bodyweight. Although because it is time consuming, I've created my routine with chest/back supersets. BodyFit is your solution to all things fitness. Think about strapping on a weightlifting belt that secures with velcro, a lever, or some other strong buckle for the best leverage. All rights reserved. As an active martial artist, bodybuilder and accredited personal trainer, David employs the latest cutting edge research to enhance his own progress. Of course, this works the upper chest right. And I find upper chest is very important if you wanna get a nice square chest chest. “One of the most important reasons why a chest-back superset program works so well is the fact that most chest exercises are pushing movements, while all back exercises are pulling exercises. You need to determine for yourself which are the best exercises for your body." I also think it’s better for strength progression. workout correctly the first time, every time. A heart attack happens when the blood supply to the muscles of your heart is … "I knew the routine had to be basic and very heavy.". If so, then this isn’t a great idea. Shaw designed this routine for any bodybuilders looking to uncover the true potential of their chest and back muscles. BodyBuilding & Fitness Forums; Training; Can u work chest + back on same day? I'm only doing 1 day of legs because my legs grow faster than the rest and are significantly stronger from all my cycling and running days. Work on building your strength before switching to more of a split routine. Grab the band with a overhand grip and pull it apart with your arms straight, bringing the band towards your chest. I get a crazy good workout in 1 hour's time. Start off the chest-back superset with the exercise combination of Barbell Bench Presses with Wide-Grip Chins. Once you become familiar with the various basic movements in the gym, evaluate your weaknesses and try variations of basic exercises. Day 1 – Chest/Triceps. Join today and unleash the power of BodyFit! It's a group that includes the middle and lower traps, rhomboids, the upper and lower portions of the latissimus dorsi, the erectors (low back), and even the rear delts. You may be familiar with two-a-day training protocols targeting different parts of the body in each workout. (both 3x6) Okay, let’s go over what the benefits of this routine are: Unfortunately, this routine does have a few downsides you’ll need to consider, like: The first question you have to ask yourself is whether you plan to hit your biceps, triceps, and deltoids separately during the week. So same muscle groups every other day. Here’s a look at what that routine was like. Barbell Incline Press 4 x 10 rest 60 sec 4. Just keep in mind that supersets call for very little rest in between sets and tend to be extremely draining. To be honest, my workout, it's pretty simple. I get a crazy good workout in 1 hour's time. It was always one of his strong body parts. For example, i superset bench press and rows. It’s a little silly to leave muscles like the biceps, triceps, and deltoids on the back burner when those muscles are very important in chest/back exercises as well. Let’s take a look at what this routine entails. Though they are both very large muscle groups, Arnold followed a high-volume, high-frequency approach, performing this workout three times per week. Arnold commonly started with 1-2 warm-up sets and then increased the weight on succeeding sets (called a pyramid set) while decreasing the reps. Athletes usually include exercises for the Shoulder muscle in workout routines with along with exercises intended for developing other muscle groups. 1. Not giving each muscle the appropriate time to rest puts you at risk for overtraining. I've just started experimenting with chest/back on the same day, and love the intensity. 8 Week Chest And Back Specialization Workout Routine Details. I've just started experimenting with chest/back on the same day, and love the intensity. It is certainly OK to train both muscle groups in the same workout. Results 1 to 7 of 7 Thread: Chest and back on the same day??? Some role you probably seen this before. Day 4 – Legs. Be the first to receive exciting news, features, and special offers from Bodybuilding.com! The Typical “Chest Day” ... Bodybuilding Bullshit ... and then end with one higher rep back-off set. I do 3 supersets that looks like this: Incline dumbbell chest press / superset with Wide Grip Weighted chinups. Day 3 – Shoulder/Traps. You will want to add in a leg training day, as well as a shoulder and arm day. Variation 2 . Shoulders are rarely trained on separate day. Show Printable Version; 01-20-2006, 07:27 PM #1. the_general64. "I strongly believe that the size of your muscles grows with the size of the weights you're using for repetitions. But it can all work. This is especially so if you have a rest day after Shoulders. The two different types of workouts (high-intensity and rest-pause) will help to hold off that dreaded plateau for at least 8 to 12 weeks. With close-grip and reverse-grip back exercises, the elbows stay in tighter to the sides; this reduces the emphasis on the upper lats and instead places more of the focus on the lower lats. Can You Do Chest and Back Same Day Twice a Week? She had dedicated over three years to the educational field as a health and physical education teacher before deciding to pursue a career in the fitness industry. He’s a frequent contributor to M&S and is pretty highly regarded among the bodybuilding community. Between sets, Arnold stretched out his lats, either hanging from a bar or holding on to a stable object and leaning away. So, here’s everything you need to know about this routine. Arnold hit every body part, not just chest, with high volume and frequency. Bodybuilding.com℠ and BodySpace® are trademarks of Bodybuilding.com. 5777 N Meeker Ave, Boise, ID 83713-1520 USA. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. His offseason routine consisted of up to 26 working sets on a high-volume day, and he trained his pecs three days per week, taking at least 48 hours off between workouts for recovery. THE CHEST AND BACK WORKOUT #1. 6 days on, 1 day off per week. The New Encyclopedia of Modern Bodybuilding. should be done before you give it a shot. Chest and back on the same day??? "My chest grew because I gave it the most attention, placing it first in my workout.". That kind of volume and frequency suited The Oak during his competitive years, but for anyone with a full-time job, it's likely to induce significant jumps in cortisol levels and fatigue. 5 day splits are very popular, especially in the realm of mainstream bodybuilding magazines. Still, he trained in a fairly low rep range, often starting at 12 and working his way down to six. Straight back straight. I'm only doing 2-3 sets per exercise, with about 6-8 reps per set. If you insist on doing chest and back on the same day, a superset workout is your best bet. Legs are usually done on the "pulling" day, or can be done separately on a third day. Already have a Bodybuilding account with BodyFit? (both 3x6) I do 3 supersets that looks like this: Incline dumbbell chest press / superset with Wide Grip Weighted chinups. 1. Filed Under: Gain Muscle, Muscle Building Routines Tagged With: back, chest, workout. Avoid injury and keep your form in check The physics kind, not a job, mind you. Don't risk doing a workout improperly! I try to get to the gym 4-5 times a week. Day 1: Legs, abs; Day 2: Chest, deltoids, triceps, abs; Day 3: Back, biceps, forearms, abs. with in-depth instructional videos. 23-Apr-2008, 10:03 AM #8 stormin67 Arnold pecs were truly impressive, even as teenager. This is not a routine for the faint of heart and this workout will be very short. That's how I built up my chinning power, and I was very successful with it.". Day 6: Legs (Heavy low reps) Day 7: Chest (Med 12-15 reps) Day 8: Back (Med 12-15 reps, Bent over BB row in place of Deadlift) Day 9: Arms (Med 15-20 reps) Day 10: Off. 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. Day Seven – REST. Arnold paired chest with back, which are antagonist muscle groups; while one contracts, the other is stretched. Choose optional exercises sparingly in effort to keep keep workout duration to a minimum. If you make 5 on the third set, you have 23 reps. You continue to add them until you reach 50, even though it may take you 20 sets to do it. Not everyone can do chins or pull-ups with their bodyweight. Chest and Back Superset Workout. This is a very common split routine - it makes a lot of sense as well. Day 1: Glutes-Chest-Arms Day 2: Legs-Back-Shoulders (GCA, LBS, GCA, LBS, GCA, LBS). Thread Tools. Days 1, 3 and 5 – Chest, back and legs Here are some the basic principles Arnold followed when training back. So, you’re going to have to plan out 2-3 days of rest between workouts every time you plan to hit your upper body muscles. Supersetting a chest exercise with a back exercise will pump up all the muscle groups in the upper body. But, it could yield gains if you have a little gym experience under your belt. Here are some of Arnold's best chest-training tips culled from the many articles he wrote and interviews he gave over the years. How to: Start with your left knee on a bench or chair, and your right leg extended behind you.Lean your body forward to about a 90-degree angle and hold a dumbbell in your right hand (a).Pull the weight up toward your chest, palm facing you and elbow staying in close to your side (b).Slowly lower it back down and repeat (c).Then switch sides. Barbell Chest Press 4 x 8 rest 90 sec 2. When he began competing at the elite level, Arnold's back wasn't as imposing as his mammoth chest and arms. Contracting your pecs hard at the top increases the intensity of the movement. What is the 8 Week Chest And Back Specialization Workout Routine? You have 18 reps now. Hardly a day goes by that I don’t get at least a few e-mails from excited new lifters asking me to critique their workout routines. Exercises in which you pull the weight perpendicularly into your body—often called rows—were also a big part of Arnold's back workout. 1. Although because it is time consuming, I've created my routine with chest/back supersets. Train the same muscle groups in both the morning and evening workout. Personally, though, I like to to use separate exercises for this purpose rather than using the same one to train in multiple rep ranges. It was more than three decades ago that Arnold Schwarzenegger last trained for a competition (1980 to be exact), but even today many young bodybuilders point to The Oak as their biggest source of inspiration. Band Pull Aparts. I usually do back and chest on the same day. Arnold typically broke his back training into two types of movements: chinning and pull-downs for lat width, and rows for overall thickness. Hello, ... post comments and send messages to other members. If you insist on doing chest and back on the same day, a superset workout is your best bet. Schwarzenegger, A. “The model of working back and chest together works well, because they are agonist and antagonist muscle groups,” says Ben Booker, owner of Second Change Fitness in Arthur, IL and lead trainer on Live to Fail. For Arnold, with chins or with any other back move, gains in strength meant he'd have to increase the weight. Legs are usually done on the "pulling" day, or can be done separately on a third day. Follow Jay Cutler as he takes Kizzito Ejam through the first workout of Living Large. These two premier exercises are perfect for starting off the chest and back workout. Part 2 of a 4-part series. One technique Arnold favored was to shoot for a total number of chins, say 50, rather than target a particular number of sets. And, here’s a look at this best lifts to date to prove he’s the real deal: In addition to getting absolutely ripped at the gym, Shaw shared his mass-building knowledge on his YouTube channel, Massive Iron. "I seemed to train my chest hard and correctly from the beginning," he wrote. Other variations he commonly tried included using slightly closer or wider grips on the barbell to move the area of emphasis in or out a few degrees. Arnold Schwarzenegger's Mammoth Chest And Back Workout, + This is important because a muscle that's fully stretched is capable of a stronger contraction, so long as you don't overstretch the shoulder joint. Monday: Chest, Back, Shoulders, and Arms; Tuesday: Quads, Hamstrings, Calves, and Abs; Wednesday: REST; Thursday: Chest, Back, Shoulders, and Arms; Friday: Quads, Hamstrings, Calves, and Abs; Saturday: REST; Sunday: REST; 5 Day Muscle Building Splits. Movement, but especially at the elite level, Arnold 's back was n't as imposing his. 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Deadlift triples can be lowered deeper than a barbell. did when he began at... For Arnold, with high volume and frequency feel a better stretch when dumbbells... And try variations of basic exercises Shaw has spent over 30 years in the upper and. Great warm up to activate the upper chest right hit every body part, not just chest with... Years in the gym maxing out his lats, either hanging from a bar or on!