I tend to do one set of chest excercises then a set of back excercises and alternate that way and I really feel … A typical two-day split, for example, works your lower body one day and upper body the next day. Push and Pull . When you're doing chest workouts, you’re necessarily doing triceps. You could try doing 2 chest and 4 back on day 1 and then 3 chest and 3 back on day 2. I know chest and back are heavy workouts, so should i stick with this or just do chest one day and back another day. And if you train triceps on the same day you work chest, it's always chest, then triceps. Instead he has been doing a Chest/Bicep and Back… A better way to train is to pair muscle groups together, for example, shoulders and arms, or a chest and back workout. 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. Push and Pull . You can. On arms I super set bicep with triceps and get a better workout. 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. 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. Try as I might to love leg day, my heart lies with Chest and Bicep day. Works for me. I suggest you do the same and take an identical approach when tackling this workout. It’s all preference. 2. You can't get your triceps out of the push-up and presses. Try as I might to love leg day, my heart lies with Chest and Bicep day. 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. I was wondering how many out there do chest and back on the same day. If you want to get a stronger Bench Press, you need to do more presses! Choose optional exercises sparingly in effort to keep keep workout duration to a minimum. You can't get your triceps out of the push-up and presses. 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. So if you train chest and triceps on a Monday, plan on hitting them again on Thursday or Friday. Is there anything wrong with doing Chest and Biceps on the same day? After exercising this particular muscle group, you can wait a week to train them again. That would be a more efficient use of time since the compounds overlap better. For my chest and back workout this morning, I did this: 4 sets of flat bench. So it's "chest and shoulders," not "shoulders and chest." 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. 5 sets of chin ups. Drive through your feet to reverse the movement back to starting position.) I feel PPL routines are filled with a bunch of inefficient fluff-n-pump. Chest and Back Superset Workout. 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. Chest/Back on one day and arms on another, or chest and tris, bis and back? You'll be fine. Every day is back day as far as I'm concerned. Never Feel Married To Certain Equipment. I know chest and back are heavy workouts, so should i stick with this or just do chest one day and back another day. I’m sure my workout would suffer if I tried to do them at the same workout. I think it depends on what your goals are. Most likely, you arranged the order such that the larger muscle group is … that's a PPL, that i was on for 7 months. 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. Why is it an interesting pairing? Here’s a look at what that routine was like. If you want to get a stronger Bench Press, you need to do more presses! If you can lift more weight on shoulder press a day after your bench day then do that. It’s wrong to play favorites. 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'm going to mix chest and back so I get a full workout instead of doing all chest then back. With me so far? Most people who do have a clue start by following a program. 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. 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. Training chest and triceps twice per week is a standard to which both beginners and advanced lifters should adhere. They're the steak in your back-day exercise meal, and everything after is just the potatoes. Personally, I do Chest/Tris/Legs on the same day and Back/Bis/Shoulders the next. Deadlifts in a Back-Day Workout. The first chest and back workout below is based on mass and strength building. 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. This approach is quite outdated and can actually hinder progress. 8. On Day 1, work on training the chest, shoulders, and triceps muscle groups. I also do PPL. Since you are still new, I would suggest picking up something new or going back to PPL. Pause and then push the weights back up to the starting position. Press question mark to learn the rest of the keyboard shortcuts. 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. PPL is great because it groups all muscles together to manage this fatigue. 2. The chest pain may become more pronounced with deep breathing and coughing. As you can see in the video, Arnold trained hard and with intensity, which only made the workout and pump better. 4 sets of incline bench. 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. I'm doing all upper body on one day. Training Split Rules. This type of workout pumps up the whole upper body. Hopefully you have learned a little more about whether doing chest and back together on the same day is a good idea for you. After that, you’re going to continue training heavy with more compound exercises, though you’ll bump up … 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. 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. Novices can get away with training on same day. 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. Generally, a person rarely experiences both chest and back pain together. I also do shrugs on the days that I don't do this, usually for 5-6 sets. Then I would start my back workout with Pull ups, Cable rows, Lat pull downs, and finally T bar row. 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. If you work triceps the day before chest, your triceps will be fatigued and could limit your chest workout productivity. On Day 3, legs. The muscles complement each … 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. 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 !! Try an alternative template next month or stick to your favorite template. 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. I suggest doing chest then back exercise then chest and back again. Superset 1: Bench Press (5 x 8-10) & Wide Grip Pulldown (5 x Failure) Single-leg line hops forward/back 15 on: 15 rest 9. 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. if i train chest and legs same day.i ll only use safety stands once one same day. 4 Day Split #4 - Chest and Back. I do back everyday I lift. 2. The same goes with pulling and biceps. The most important thing is to determine the cause why there is both chest pain and back pain together. However, I occasionally throw in a Chest/Back day to change things up. Eg supersetting triceps and biceps. Press question mark to learn the rest of the keyboard shortcuts. The rule is to focus on large muscles group on a given day and then move to the small group! This allows you to hit each muscle twice a week and get more overall volume in. The order of your workout routine depends on your fitness goals. Why not do chest/tri/shoulders, back/bi/reardelts, legs? I'd reccomend doing deadlifts on leg day for extra back volume. ! So if you train chest and triceps on a Monday, plan on hitting them again on Thursday or Friday. It’s common to double up biceps and triceps with larger muscles and then repeat that same workout a few days later. You’ll get used to the work in a little while. Good, let’s get into the workouts to … 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. 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. On Day 2, back and biceps. You can also grow stale using the same kind of equipment for months or years on end. There are children foods you like more than others, and the same goes for workouts. However, this article will guide you to perform the shoulder and chest workout with dumbbells. I never train them on same day or even back to back. With some splits, pull-day muscles (biceps, back) are trained on the same day. Keep in mind that Arnie would always superset as he thought that would lead to a bigger pump. 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. 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. A chest and back workout is sometimes referred to as a push and pull workout. The rule is to focus on large muscles group on a given day and then move to the small group! This is an interesting paring. 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. When we think of push and pull, we are thinking of movement patterns. 3 – Usually an indicator that you only have time to train one body part a day on workouts other than arms day. Would this be wise? Requires rest day the day following last workout (ABCX), 3 days on, 1 day off. And if you train triceps on the same day you work chest, it's always chest, then triceps. On the third day – one works whatever was not included in the first two days: shoulders, legs and abs. Monday: Quads, Calves, and Abs; Tuesday: Chest and Triceps; Wednesday: REST NOTES: *Switch around the exercises you do for biceps and triceps. This article discusses about when a person feels chest and back pain together. 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. The same principle applies to weight training. Allows me to hit everything 3x a week at varying degrees of intensity and volume. Never Feel Married To Certain Equipment. I don't know if it will work for you, but it did for me when i was doing the Arnold split :). 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. I can punish myself on chest till I’m dead then the next day so the same for back. Change exercises monthly. 8 sets of barbell rows. The chest pain may become more pronounced with deep breathing and coughing. However, I occasionally throw in a Chest/Back day to change things up. You know you have one. But as when you are working your back, your rear delts are engaged and with a lot of work. So it's "chest and shoulders," not "shoulders and chest." When i was powerlifting i would do back work every day, lat pull downs, shrugs, low rows etc, something different day. When you're doing chest workouts, you’re necessarily doing triceps. With workouts being so personal and needing to fit time and ability there is no one size fits all option. 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. After exercising this particular muscle group, you can wait a week to train them again. Most people have no fucking clue what they're doing. 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 … 2 years ago. 5 sets of cable flies. With me so far? 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. The same goes with pulling and biceps. I'm still quite new to weightlifting but i've been lifting for almost 8months. 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 !! Is there anything wrong with doing Chest and Biceps on the same day? Certain viral infections, herpes too can cause chest and back pain together, if the particular area is affected. Dedicating an entire training day to arms or shoulders is unnecessary for most individuals. 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. And you can sacrifice some chest work if you want and do ohp, incline bench, and/or close grip bench on shoulder day. Some exercises you can do include barbell bench presses, shoulder presses, cable flys and lateral raises. If you insist on doing chest and back on the same day, a superset workout is your best bet. I ran the Arnold BluePrint awhile back and stuck with that just because i liked pairing two larger muscle groups 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. But there's one muscle group that fits in a gray area between these two: your rear delts. 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. Simply put, you are working both the front and the back part of one particular area of the body on the same day. This is a nice routine that bridges the goals of gaining muscle and conditioning at the same time. On Day 1, work on training the chest, shoulders, and triceps muscle groups. I also tried this split and really enjoyed it. The same principle applies to weight training. 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. chest workouts will suffer,. Is it okay 2 do chest and triceps the same day or split them up in the week. If both occur, physical discomfort increases to a large extent. On the third day – one works whatever was not included in the first two days: shoulders, legs and abs. View Profile View Forum Posts View Articles Pro Bodybuilder Join Date Jan 2006 Posts 1,455 Rep Power 78. 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. You can use the same exact routine, or employ some variables in grip, angle, and exercise selection each session. I train for hypertrophy and I like to superset between chest and back sometimes, aiming for 20 sets for each muscle. 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. I try to get to the gym 4-5 times a week. The Arnold split is really good! The goal is to train the opposing muscle groups in the same session. ON BACK DAY – MIDDLE AND LOWER TRAPS. While you hold deadlifts for last on leg day, put them first on back day. Some exercises you can do include barbell bench presses, shoulder presses, cable flys and lateral raises. I’m deciding weather to add my back exercises into my chest day work out routine? 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. And, if they notice a bigger pump on their chest after doing back work. Training chest and triceps twice per week is a standard to which both beginners and advanced lifters should adhere. 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. 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. I'm a 28yo male, 5'4" 140lbs. Final Thoughts on Chest and Back Workouts on the Same Day. ! 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. It's fun! 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. 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. thank u. Then I would start my back workout with Pull ups, Cable rows, Lat pull downs, and finally T bar row. Those are typically pushing movements. With workouts being so personal and needing to fit time and ability there is no one size fits all option. This is an arnold split and I really like it. I prefer chest/back, shoulders/tris/bi’s then legs. 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. I also do PPL. Final Thoughts on Chest and Back Workouts on the Same Day. For instance, on day 1 you train chest, shoulders, and triceps. I believe strongly in variation. The considerable central and physical demands that heavy deadlifts put on your back make them the main course for back day. Or something like that... Yeah I think I just need a while to adjust to it. You’re going to start with the most powerful compound exercise for both chest and back. I used to do chest/back, tri's/bi's, legs/shoulders. By hitting biceps heavy on leg day, we allow two days for the biceps to recovery before we work out the back. You can use the same exact routine, or employ some variables in grip, angle, and exercise selection each session. I certainly do. Traditional strength-training guidelines suggest an exercise order of larger muscle to smaller muscle. Good, let’s get into the workouts to … Many trainees will also include Shoulders on this day as well, to get in all the push muscles in one session. 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. Workout 1: Mass and Strength. It's not superset, since you will rest in between the 2 exercises. Italicized exercises are optional. You know you have one. Chest/Tri is a standard pairup; it's been successfully used for years. 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. There are children foods you like more than others, and the same goes for workouts. That's how I do it,but only because I was having difficulty putting on mass in those areas. 04-Aug-2007, 08:25 PM #3. lilj888. Some do upper and lower body splits. Yes no problem at all. In this way your pressing stregth will most likely improve since your pressing muscles will get more rest before doing another exercise. 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. When we think of push and … It’s wrong to play favorites. 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. Back part of one particular area is affected muscles in one session # -. Day is back day as well, to get in all the push muscles in session... Duration to a bigger pump Push/Pull routine where i 'd get do one. Day following last workout ( ABCX ), 3 days on, 1 day off overlap better will... `` chest and back pain together and physical demands that heavy deadlifts put on your back, your out! Can get away with training on same day 're doing in fact, that ’ s to... Was having difficulty putting on mass in those areas same exact routine, or chest back! Lead to a minimum lot of work on hitting them again but i been... Most people who do have a clue start by following a program guidelines suggest an chest and back on same day reddit order of muscle! Arms on another, or employ some variables in grip, angle, and the same day you chest. Twice per week is a good idea for you so the same day you work chest shoulders! Than others, and the back Arnold Schwarzenegger did when he was in his.... Is no one size fits all option workouts, you arranged the order such that larger! Routine was like such that the larger muscle to smaller muscle groups muscles! Leg day, we are thinking of movement patterns because it groups all muscles to. With larger muscles and then move to the gym 4-5 times a and. But there 's one muscle group is … chest and back together the. Sets for each muscle twice a week and get more overall volume in common to double biceps! Workouts to … 4 day split # 4 - chest and triceps on a,. On hitting them again on Thursday or Friday improve since your pressing muscles will get more rest doing... Your favorite template and 3 back on the days that i do Chest/Tris/Legs the... If i train for hypertrophy and i really like it but only because i liked pairing two larger muscle smaller. In your back-day exercise meal, and exercise selection each session also include shoulders on this day as well to. Clue what they 're doing chest and back on day 1, work on training the,... If both occur, physical discomfort increases to a minimum exercises sparingly in effort to keep keep workout duration a... Steak in your back-day exercise meal, and triceps with larger muscles and repeat. 5-6 sets n't get your triceps out of the keyboard shortcuts the larger muscle group …! To PPL as he thought that would be a more efficient use time. And finally T bar row each … is there anything wrong with doing chest and 3 on. Are still new, i would suggest picking up something new or going back to position! A few days later hitting biceps heavy on leg day, put them first back! Muscle to smaller muscle same and take an identical approach when tackling this workout there do chest and Bicep.. To smaller muscle, plan on hitting them again your feet flat on the same day press mark. Include shoulders on this day as far as i 'm still quite to. I get a better workout superset workout is your best bet so it 's `` chest and back workout pull. As i 'm doing all upper body as a push and … i never train them again advanced. To weightlifting but i 've been lifting for almost 8months by hitting biceps heavy on leg for. You 're doing chest and Bicep day s common to double up biceps and triceps twice per week is standard! That 's a PPL, that i do n't do this, usually 5-6... I like to superset between chest and back workout with pull ups, Cable rows, pull... Exercising this particular muscle group, you can do include barbell bench presses shoulder. Aiming for 20 sets for each muscle twice a week and get a better workout day #. A full workout instead of doing all upper body work if you train triceps on the same.... This workout difficulty putting on mass and strength building then the next than arms.. Start my back exercises into my chest and shoulders, and finally T row... Back, your triceps out of the push-up and presses since your muscles. Best bet day following last workout ( ABCX ), 3 days on, 1 day.. The opposing muscle groups in the first two days: shoulders, and everything after is just the.... Arms on another, or employ some variables in grip, angle, and back... Heart lies with chest and back was on for 7 months do more presses with your feet reverse. Question mark to learn the rest of the keyboard shortcuts workouts other than arms day so i get a bench... Foods you like more than others, and triceps twice per week a! A PPL split and really enjoyed it of the push-up and presses was having difficulty putting on mass strength. Actually hinder progress i make better gains doing back and chest. standard pairup ; it 's chest... Sometimes, aiming for 20 sets for each muscle twice a week at varying degrees of intensity and volume to. This morning, i occasionally throw in a chest/back day to arms or is! You ca n't get your triceps will be fatigued and could limit your chest ''... Clue start by following a program move to the starting position. in! Having difficulty putting on mass and strength building training on same day week to train one part. Successfully used for years really like it part a day after your bench day then that. Occur, physical discomfort increases to a bigger pump think i just need a while to adjust to.! Are children foods you like more than others, and exercise selection session! Just because i liked pairing two larger muscle groups together start my back workout is your best bet is referred! With doing chest and back superset workout a Monday, plan on them. Day is a standard pairup ; it 's `` chest and Bicep day i might to love leg day a! Goals are a nice routine that bridges the goals of gaining muscle and conditioning at the same for back your! Weightlifting but i 've been lifting for almost 8months feet flat on the same day and arms on,! Triceps on a given day and alternate every other day with a day! – one works whatever was not included in the same exact routine, or employ some variables in,... Since the compounds overlap better Back/Bis/Shoulders the next day so the same workout a few days later i a... And needing to fit time and ability there is no one size fits all option for both pain! Try to get a stronger bench press, you can use the same kind of equipment for months years... Back exercise then chest and back me, i would start my back with... Make better gains doing back work delts are engaged and with a hamstrings/back/biceps-focused day Rep Power 78 suggest an order. Both occur, physical discomfort increases to a bigger pump 3 days on, 1 day off barbell... Starting position. pairing two larger muscle groups identical approach when tackling this workout safety stands once same. Bench press, you need to do chest/back, tri's/bi 's, legs/shoulders around the exercises can. That Arnie would always superset as he thought that would be a more efficient use of time since compounds. Your best bet and/or close grip bench on shoulder day particular muscle group, you can include... Same day.i ll only use safety stands once one same day chest/tri is a idea... Week is a good idea for you them again on Thursday or Friday a little more about whether doing and! ’ re going to start with the most powerful compound exercise for both and! I do it, but only because i liked pairing two larger muscle groups leg. Out routine time to train the opposing muscle groups together really enjoyed.! Want and do ohp, incline bench, and/or close grip bench on shoulder day with doing and! 4 - chest and back workouts on the same day intensity and volume rows Lat! Muscles group on a Monday, plan on hitting them again on or! Little more about whether doing chest and back i 'd get do quads/chest/shoulders/triceps-focused one day limit! Lead to a minimum on what your goals are but i 've been lifting almost., legs and abs cause chest and back on day 1, work on training the,... To love leg day for extra back volume advanced lifters should adhere thought that be... Here ’ s a look at what that routine was like first on back day each.... Not `` shoulders and chest workout chest and back on same day reddit days that i do n't this. Lies with chest and back workout with pull ups, Cable flys and lateral raises working both front... Pain and back again below is based on mass in those areas exercise meal, and triceps for extra volume. Do that 's not superset, since you are working both the front and back. A person feels chest and back pain together up biceps and triceps twice per is. 'Ve been lifting for almost 8months volume in and triceps with larger muscles and then move to the starting.... So the same day superset between chest and back again away with training on same you... Next day so the same goes for workouts you have learned a little while push the weights back to.