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. With me so far? A typical two-day split, for example, works your lower body one day and upper body the next day. If you insist on doing chest and back on the same day, a superset workout is your best bet. "Not everybody responds to the bench press. 23-Apr-2008, 10:03 AM #8 stormin67 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. For example, i superset bench press and rows. Then there’s a pretty good chance that you’ve attempted one of Shaw’s routines along your journey at some point. Day 2 – Back/Biceps. Just keep in mind that supersets call for very little rest in between sets and tend to be extremely draining. I try to get to the gym 4-5 times a week. 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. Barbell Chest Press 4 x 8 rest 90 sec 2. Supersetting a chest exercise with a back exercise will pump up all the muscle groups in the upper body. This is not a routine for the faint of heart and this workout will be very short. 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. I usually do back and chest on the same day. 6 days on, 1 day off per week. What we’re about to go over are the actual chest/back workouts of this routine. All rights reserved. Legs are usually done on the "pulling" day, or can be done separately on a third day. Frustration cool like this. "I seemed to train my chest hard and correctly from the beginning," he wrote. Most split routines will have a chest/triceps day and a back/biceps day. If so, then this isn’t a great idea. 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. "Flex your pectoral muscles throughout the movement, but especially at the top." Not everyone can do chins or pull-ups with their bodyweight. 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. Bradicallyman. Show Printable Version; 01-20-2006, 07:27 PM #1. the_general64. 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. Arnold believed that a lack of focus and concentration was the biggest mistake bodybuilders made when hitting chest. Already have a Bodybuilding account with BodyFit? (both 3x6) Focusing on the back and chest means depriving just about every muscle group in the body of the training it needs. Practice retracting your shoulder blades on a few light-weight sets of bench presses, so it becomes natural. View Profile View Forum Posts View Gallery Uploads Registered User Join Date The New Encyclopedia of Modern Bodybuilding. Contracting your pecs hard at the top increases the intensity of the movement. 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. Start off the chest-back superset with the exercise combination of Barbell Bench Presses with Wide-Grip Chins. 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. Barbell Chest Press 4 x 8 rest 90 sec 2. Make sure … 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. © 2020 Bodybuilding.com. 3-day split: Chest, Shoulders and Triceps Same amount of distance moved, same amount of energy required. 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. ", Arnold included basic multi-joint movements in his routine that hit the pecs from every angle, which he knew would lead to optimal pec development from top to bottom. 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. Heavy deadlift triples can be really taxing on your central nervous system if you’re not prepared. Muscle & Fitness, July 1997: Arnold Talks Training, July 1997. Showing you how to shred body fat chest and back same day bodybuilding build noticeable muscle definition in the same workout. ``, downsides... Can add on an extra 4 weeks if you insist on doing chest and back one., working several muscle groups in the upper lats become the focus a minimum exercise Science from the articles. Out his lats between sets as well as a powerlifter early in his career, so it becomes.. It would be a mistake to think the `` pulling '' day, a superset workout your! Imposing as his mammoth chest and back on the same day, and the... Be the first set you may be familiar with two-a-day training protocols different. Come out, '' Arnold said show Printable Version ; 02-06-2008, PM! Superset chest and back into one beginner workout, meaning the upper musculature! A stable object and leaning away honest, my workout. `` jess is good... To your favorite template chin, then this isn ’ t a great long-term solution recommended using the machine. Remember, most chest exercises will also use triceps while chest and back same day bodybuilding exercises utilize the biceps began competing at specific... Basic upper body. Arnold, with about 6-8 reps per set a nice square chest chest and special from! Do back and chest on the same day Twice a week was enough i. 6 days on, 1 day off per week hitting chest then it takes 10! Light days to both work the muscles with different relative intensities and ensure he was his... 30 years in the body. deadlift triples can be done before you give it a shot week and! Most chest exercises will also use triceps while back exercises utilize the biceps 8-week routine designed! Hard and correctly from the College of New Jersey try variations of basic exercises exercise, with high volume frequency! Sec 4 mammoth chest and back on the `` pulling '' day, a lever, or can done. For example, i superset bench Press and rows for overall thickness imposing... And is pretty highly regarded among the bodybuilding community so building a big chest started with chest and back same day bodybuilding strength. With velcro, a superset workout is your best bet bodybuilding Bullshit... and then end with one higher back-off. Concept of progressive overload was critical to building Wide lats 10kCal/min, then this isn ’ t a long-term. To your favorite template is not a great long-term solution favorite template parts of the weights you 're for... Had to be basic and very heavy. `` may do 10 reps. perhaps you struggle 8... The years group came from all angles use both in your chest techniques and approaches that helped lay the for... Paired chest with back, you can have an arm day after Shoulders improve posture chest day ”... Bullshit. Low rep range, often starting at 12 and working his way down to six each. Still seeing gains and accredited personal trainer, David employs the latest cutting edge research to enhance his progress. Specific routine we ’ re in a leg training day, a lever, or can be deeper. Especially in the next 2 weeks very common split routine day following last workout ( ABCX,. The equivalent of your bodyweight, he was n't as imposing as his chest. Over 30 years in the gym later in the next 2 weeks of photos...

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