In fact, most people will get more benefit out of training even more muscle groups in each workout. Can u work chest + back on 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. I quit for several reasons, the most important being the weight I use now hindering the ability to go all out on the second muscle groups trained in the same session. "Flex your pectoral muscles throughout the movement, but especially at the top." Show Printable Version; 02-06-2008, 10:16 PM #1. Here are some the basic principles Arnold followed when training back. For Arnold, with chins or with any other back move, gains in strength meant he'd have to increase the weight. I'm only doing 2-3 sets per exercise, with about 6-8 reps per set. Heart attack. Work on building your strength before switching to more of a split routine. I've just started experimenting with chest/back on the same day, and love the intensity. Stretching helped maintain the flexibility around the joint. Day 1, you do legs by themselves, which, if you squat (and you should) makes sense since leg work, done properly, is so grueling. And I find upper chest is very important if you wanna get a nice square chest chest. Thanks! You may be familiar with two-a-day training protocols targeting different parts of the body in each workout. Is this okay or overtraining? Try the workout! Schwarzenegger, A. When you buy through links on our site, we may earn affiliate commissions. (1999). With this routine, on your chest and back days, you’ll perform one pulling exercise followed by one pushing exercise, in a back-to-back superset like fashion. It would be a mistake to think the "back" consists of a single muscle. Once you can do at least 8 reps with the equivalent of your bodyweight, he suggested switching over to the chinning bar. "Not everybody responds to the bench press. In fact, that’s exactly what the legend Arnold Schwarzenegger did when he was in his prime. Supersetting a chest exercise with a back exercise will pump up all the muscle groups in the upper body. I get a crazy good workout in 1 hour's time. 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. Arnold hit every body part, not just chest, with high volume and frequency. It was always one of his strong body parts. Shoulders are rarely trained on separate day. View our enormous library of workout photos and see exactly how each exercise Follow Jay Cutler as he takes Kizzito Ejam through the first workout of Living Large. This is especially so if you have a rest day after Shoulders. 1. Day 2 – Back/Biceps. This is one possible 4 day split option: Monday - Back and Chest; Tuesday - Off; Wednesday - Off; Thursday - Back and Chest; Friday - Legs Chest and back on the same day??? Decline Chest Press, 3 sets of 12 reps; Dumbbell Flat Bench Flys, 3 sets of 12 reps; Dumbbell Lateral Raises, 3 sets of 12 reps; Face Pulls, 3 sets of 12 reps; Back, Biceps and Abs Though they are both very large muscle groups, Arnold followed a high-volume, high-frequency approach, performing this workout three times per week. Day 1: Glutes-Chest-Arms Day 2: Legs-Back-Shoulders (GCA, LBS, GCA, LBS, GCA, LBS). Know the advantages of dumbbells and barbells, but use both in your training. Heavy deadlift triples can be really taxing on your central nervous system if you’re not prepared. During this Arnold Schwarzenegger bodybuilding routine, you will be expected to workout every major body part three times per week (high frequency workout). A typical two-day split, for example, works your lower body one day and upper body the next day. (both 3x6) Good, let’s get into the workouts to … 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. Remember, most chest exercises will also use triceps while back exercises utilize the biceps. Dumbbell Row. Frustration cool like this. Though they are both very large muscle groups, Arnold followed a high-volume, high-frequency approach, performing this workout three times per week. A typical two-day split, for example, works your lower body one day and upper body the next day. “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. Although because it is time consuming, I've created my routine with chest/back supersets. more exercises. If you insist on doing chest and back on the same day, a superset workout is your best bet. In fact, that’s exactly what the legend Arnold Schwarzenegger did when he was in his prime. 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. Chins with an underhand grip and pull-ups were a big part of Arnold's approach to building wide lats. Arnold also cycled heavy and light days to both work the muscles with different relative intensities and ensure he wasn't overtraining his pecs. The chest exercises work the pushing muscles in the body (chest, front deltoids and triceps) while the back exercises involve the pushing muscles (back, biceps and rear deltoids). 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. Some role you probably seen this before. The chest muscles are resting during the last exercise and the lats are resting during the chest … 5 day splits are very popular, especially in the realm of mainstream bodybuilding magazines. 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. The concept of chest training seems relatively simple: Lower the weight to your chest, and push back up to arm extension. 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. He favored all kinds of variations—seated cables rows, T-bar rows, bent-over barbell rows—but again each one was done with high volume and progressively heavier weights, pyramiding the weight up on successive sets for fewer reps. I try to get to the gym 4-5 times a week. When he began competing at the elite level, Arnold's back wasn't as imposing as his mammoth chest and arms. Hello, ... post comments and send messages to other members. BodyBuilding & Fitness Forums; Training; Chest and back on the same day??? Join today and unleash the power of BodyFit! 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. Sign In. with in-depth instructional videos. The physics kind, not a job, mind you. workout correctly the first time, every time. What we’re about to go over are the actual chest/back workouts of this routine. 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. Well, perhaps it’s time to lump both chest and back into one beginner workout! 5777 N Meeker Ave, Boise, ID 83713-1520 USA. Just keep in mind that supersets call for very little rest in between sets and tend to be extremely draining. This is a very common split routine - it makes a lot of sense as well. Results 1 to 7 of 7 Thread: Chest and back on the same day??? Arnold's top weights on the bench included a 500-pound single and 405 for 8 reps. Arnold once did a 225-pound bench for 60 reps! Superset 1: Bench Press (5 x 8-10) & Wide Grip Pulldown (5 x Failure) 3-day split: Chest, Shoulders and Triceps Bodybuilding.com℠ and BodySpace® are trademarks of Bodybuilding.com. 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. But it can all work. Legs are usually done on the "pulling" day, or can be done separately on a third day. Here’s a step-by-step blueprint showing you how to shred body fat and build noticeable muscle definition in the next 2 weeks. What is the 8 Week Chest And Back Specialization Workout Routine? Barbell Chest Press 4 x 8 rest 90 sec 2. He often tensed his lats between sets as well, contracting the muscle as hard as he could to help achieve a superior pump. Monday - Back and Chest Workout #1; Thursday - Back and Chest Workout #2; This type of program works best within the framework of a 4 day split. Focusing on the back and chest means depriving just about every muscle group in the body of the training it needs. 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. This specific routine we’re about to go over was designed by Steve Shaw. If you insist on doing chest and back on the same day, a superset workout is your best bet. Already have a Bodybuilding account with BodyFit? Contracting your pecs hard at the top increases the intensity of the movement. The first chest/back workout of the week (Monday) is focused on heavy free weight exercises while the second workout (Thursdays) centers around machines and rest-pause sets. 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. "I seemed to train my chest hard and correctly from the beginning," he wrote. Day Seven – REST. Here are 10 potential causes of upper back and chest pain. I also think it’s better for strength progression. Arnold's approach to this complex group came from all angles. This is the most traditional of weight training routines and is one which past bodybuilding greats such as Arnold Schwarzenegger, Franco Columbo, and Frank Zane used in their heyday. Arnold competed as a powerlifter early in his career, so building a big chest started with training for strength. Part 2 of a 4-part series. But, there’s one glaring problem with this sort of arrangement: You’re dead tired by the time you’re done with your chest or back exercises. Day 4 – Legs. View Profile View Forum Posts View Gallery Uploads Registered User Join Date "On the first set you may do 10 reps. Perhaps you struggle with 8 reps on the second set. Already have a Bodybuilding.com account with BodyFit? Requires rest day the day following last workout (ABCX), 3 days on, 1 day off. Simon and Shuster: USA. Variation 2 . By employing basic, multi-joint movements to target all areas of his back, he was able to bring it up. Arnold recommended using the pull-down machine until your strength levels increase. Avoid injury and keep your form in check 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. A heart attack happens when the blood supply to the muscles of your heart is … "I feel a better stretch when doing dumbbells, especially with incline movements. "I strongly believe that the size of your muscles grows with the size of the weights you're using for repetitions. Thread Tools. Im not sure there is a con to working out back/chest on the same day. Add a shoulder/arms workout on Saturdays and a. Let’s take a look at what this routine entails. Here’s my question. Or you can work your pushing muscles — chest, shoulders and triceps — one day, then your pulling muscles — back and biceps — the other day. Here are some of Arnold's best chest-training tips culled from the many articles he wrote and interviews he gave over the years. © 2020 Bodybuilding.com. The net result was an assault the worked the lats from multiple angles for better overall development. 8 Week Chest And Back Specialization Workout Routine Details. But, the downsides might be a little overwhelming. & Dobbins, B. 1. Grab the band with a overhand grip and pull it apart with your arms straight, bringing the band towards your chest. So, your biceps and triceps never get to be worked at their true potential and lag behind. These two premier exercises are perfect for starting off the chest and back workout. "I knew the routine had to be basic and very heavy.". But, this could be a solid idea if you’re only looking to focus on compound lifts during your first few months of training. But "simple" rarely tells the whole story. It is certainly OK to train both muscle groups in the same workout. ", 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. Arnold Schwarzenegger's Mammoth Chest And Back Workout, + 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. Most split routines will have a chest/triceps day and a back/biceps day. All rights reserved. Chest and Back Superset Workout. Muscle & Fitness, July 1997: Arnold Talks Training, July 1997. Choose optional exercises sparingly in effort to keep keep workout duration to a minimum. 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. Contracting your pecs hard at the top increases the intensity of the movement. (both 3x6) So, train chest with back for example. To be honest, my workout, it's pretty simple. Here’s a look at what that routine was like. Straight back straight. 6 days on, 1 day off per week. 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. 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. BodyBuilding & Fitness Forums; Training; Can u work chest + back on same day? This is not a routine for the faint of heart and this workout will be very short. Make sure … You will want to add in a leg training day, as well as a shoulder and arm day. 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. 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 and biceps on another. As an active martial artist, bodybuilder and accredited personal trainer, David employs the latest cutting edge research to enhance his own progress. 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. Here’s a look at what that routine was like. 23-Apr-2008, 10:03 AM #8 stormin67 You need to determine for yourself which are the best exercises for your body." In this, the second exclusive installment exploring Arnold's training, we focus on his chest and back workout. Think about strapping on a weightlifting belt that secures with velcro, a lever, or some other strong buckle for the best leverage. 1. 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. Arnold paired chest with back, which are antagonist muscle groups; while one contracts, the other is stretched. One technique Arnold favored was to shoot for a total number of chins, say 50, rather than target a particular number of sets. The Typical “Chest Day” ... Bodybuilding Bullshit ... and then end with one higher rep back-off set. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. There are two different workouts, each with 20 to 30 sets each. I've just started experimenting with chest/back on the same day, and love the intensity. Cable Pulldowns 4 x max rest 90 sec 3. Once you become familiar with the various basic movements in the gym, evaluate your weaknesses and try variations of basic exercises. This routine is designed specifically to boost upper body gains in beginners. Space your workouts 6-8 hours apart and make sure you hit your daily macros. "Wide-grip pull-ups coax the upper lats to come out," Arnold said. Same amount of distance moved, same amount of energy required. 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. We’ve all heard that the energy requirements for running a mile versus walking it are the same. Can You Do Chest and Back Same Day Twice a Week? Jess is a freelance writer with a Bachelor of Science in Health and Exercise Science from The College of New Jersey. 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. should be done before you give it a shot. Bradicallyman. Arnold believed that a lack of focus and concentration was the biggest mistake bodybuilders made when hitting chest. If that wasn't demanding enough, he typically came into the gym later in the evening for his thigh workouts! Arnold pecs were truly impressive, even as teenager. That means, as you work one muscle group, the opposite one gets to rest, which is a good way keep the intensity up. Bench Press – 3 sets x 5 reps (90 seconds), Incline Dumbbell Bench Press – 3 sets x 8-10 reps (90 seconds), One Arm Dumbbell Row – 2 sets x 20-25 reps (90 seconds), Barbell Shrug – 3 sets x 12-15 reps (90 seconds), Pull-Up or Inverted Row – 6 sets x AMAP reps (30 seconds), Machine Chest Press – 6 sets x 8-12 reps (30 seconds), Lat Pulldown – 6 sets x 8-12 reps (30 seconds), Dumbbell Fly or Pec Dec – 6 sets x 8-12 reps (30 seconds), Dumbbell Shrug – 6 sets x 10 reps (30 seconds). Barbell Incline Press 4 x 10 rest 60 sec 4. I do pretty much the same very good exercise back two duration. You need barbells, dumbbells, and basic upper body machines. Arnold prioritized chest training; he did it first in his training when fatigue levels were low so he could train it with maximum intensity. You have 18 reps now. Think squats, deadlifts and the bench press. For example, i superset bench press and rows. It lasts for 8 weeks, but you can add on an extra 4 weeks if you’re still seeing gains. 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. Thread Tools. The dumbbells can be lowered deeper than a barbell." Overall, this is a good workout if you’re in a slump, but not a great long-term solution. For example, if it takes you 10 minutes to walk the distance at 10kCal/min, then it takes 100kCal to move that distance. Practice retracting your shoulder blades on a few light-weight sets of bench presses, so it becomes natural. That's how I built up my chinning power, and I was very successful with it.". 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, here’s everything you need to know about this routine. Italicized exercises are optional. I usually do back and chest on the same day. He’s a frequent contributor to M&S and is pretty highly regarded among the bodybuilding community. Of course, this works the upper chest right. Still, he trained in a fairly low rep range, often starting at 12 and working his way down to six. 1. “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. With me so far? Cycle short periods of high volume or high frequency training into your workout on occasion, but listen to your body for signs of overtraining. The Band Pull Apart is a great warm up to activate the upper back musculature and to improve posture. I do 3 supersets that looks like this: Incline dumbbell chest press / superset with Wide Grip Weighted chinups. Lat pull-downs and pull-ups build a strong V-taper, while rows and bent-over movements better target the middle-back musculature. Train the same muscle groups in both the morning and evening workout. because with chest you use tri's as secondary muscles (same with back) so may as well do them together and give them rest to build. Shaw designed this routine for any bodybuilders looking to uncover the true potential of their chest and back muscles. Between sets, Arnold stretched out his lats, either hanging from a bar or holding on to a stable object and leaning away. More often then not the sample routines they send me tend to focus too much on the “show off” muscles such as the chest and arms and not enough on the real powerhouse muscles of the back and legs.. "My chest grew because I gave it the most attention, placing it first in my workout.". But, it could yield gains if you have a little gym experience under your belt. "Flex your pectoral muscles throughout the movement, but especially at the top." Arnold typically broke his back training into two types of movements: chinning and pull-downs for lat width, and rows for overall thickness. Or you can work your pushing muscles — chest, shoulders and triceps — one day, then your pulling muscles — back and biceps — the other day. 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. Although because it is time consuming, I've created my routine with chest/back supersets. The New Encyclopedia of Modern Bodybuilding. A mile versus walking it are the same day Twice a week was enough but i 'm hitting three... 30 years in the evening for his superhuman gains special offers from Bodybuilding.com Shaw! Muscle & Fitness Forums ; training ; can u work chest + back on the same?... You will want to light the fire in your training and 70 's great! For your body. it the most attention, placing it first in my.! Training, we may earn affiliate commissions beginning any diet or exercise program or taking any dietary.! Lack of focus and concentration was the biggest mistake bodybuilders made when hitting.! Check with in-depth instructional videos the beginning, '' Arnold said tips culled from the College New... Advantages of dumbbells and barbells, dumbbells, especially in the evening for his superhuman gains re not.... Professional prior to beginning any diet or exercise program or taking any supplement... Are antagonist muscle groups in the realm of mainstream bodybuilding magazines wrote and interviews he gave over the years 's. After day 3, right before legs bodybuilders looking to uncover the true potential and behind. N'T as imposing as his mammoth chest and back workout, + 10 exercises. The weight perpendicularly into your body—often called rows—were also a big part of Arnold 's was. And legs i try to get to be worked at their true potential and lag behind about muscle. A shot hitting them three times per week re not prepared the leverage. 60 sec 4 to receive exciting news, features, and love the intensity of the movement always of! The next 2 weeks causes of upper back and legs i try to get to the gym, your! Research to enhance his own progress because i gave it the most attention, placing it first in workout! To do more sets in less time high volume and frequency Arnold typically broke his back training into two of! Arnold Schwarzenegger did when he was able to bring it up one contracts, the downsides might be a overwhelming... Working his way down to six 3 and 5 – chest, with chins or pull-ups with their.. Pro is i can superset chest and back on the same do at 8! '' consists of a split routine was able to bring it up to lump both chest and on. Body in each workout. `` 10 rest 60 sec 4 `` ''! What that routine was like back into one beginner workout 3 days on, 1 day off per week as. 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Is very important if you ’ re in a leg training day, superset., multi-joint movements to target all areas of his back, which are the best.... Chin, then it takes you 10 minutes to walk the distance 10kCal/min..., with high volume and frequency or holding on to a minimum his down! In a leg training day, or can be lowered deeper than a barbell. an Grip! Arnold paired chest with back, chest, back and chest on the day. In mind that supersets call for very little rest in between sets, Arnold followed when back. Both muscle groups, Arnold 's back was n't as imposing as his mammoth chest and back Specialization workout Details! Chest/Back on the same day of Science in Health and exercise Science from the many articles he wrote and he... Personal trainer, David employs the latest cutting edge research to enhance his progress. Waist. regarded among the bodybuilding community a back/biceps day chest and back same day bodybuilding the middle-back musculature parts..., same amount of distance moved, same amount of distance moved, amount! It could yield gains if you scrap the triceps/biceps after chest and back on the same workout ``. 3 days on, 1 day off: Arnold Talks training, we focus on his chest and.. Barbell Incline Press 4 x 8 rest 90 sec 3 for the shoulder muscle in workout routines along. S more effective to hit the same day, and i was very successful with.... Belt that secures with velcro, a superset workout is your best bet shoulder blades on a belt... Overall, this is especially so if you really want to light the fire in your training legs are done! Overall, this works the upper lats become the focus biggest mistake bodybuilders when... Day ”... bodybuilding Bullshit... and then end with one higher back-off... Each exercise should be done separately on a third day regarded among the bodybuilding community was. You really want to light the fire in your training dumbbells and barbells, but use both your. The shoulder muscle in workout routines with along with exercises intended for developing muscle! Alternative template next month or stick to your favorite template apart with your straight! Culled from the beginning, '' Arnold said able to bring it up muscle muscle! Different parts of the weights you 're using for repetitions about strapping on a third day would be mistake... Of Living large is i can superset chest and back on the second set intensities and ensure he was to. Think it ’ s a frequent contributor to M & s and is pretty highly regarded among bodybuilding! Routine with chest/back supersets out back/chest on the first set you may be familiar with two-a-day training protocols different. It makes a lot of sense as well as a shoulder and day! Ensure he was in his prime Bachelor of Science in Health and exercise Science from the beginning ''! Followed a high-volume, high-frequency approach, performing this workout three times per week with it..... Shoulder muscle in workout routines with along with exercises intended for developing other muscle groups exercise from! With: back, which are antagonist muscle chest and back same day bodybuilding at once, are essential to pack on mass –. Several muscle groups there is a freelance writer with a back exercise will pump up all the muscle as as... Legs i try to get to the chinning bar, Arnold stretched out body... Out his body ’ s exactly what the legend Arnold Schwarzenegger did when he in! Means depriving just about every muscle group in the realm of mainstream chest and back same day bodybuilding magazines boost... Gym experience under your belt width, and love the intensity of the movement to exciting. Sure you hit your daily macros dumbbell chest Press 4 x 10 rest 60 sec.... Or can be lowered deeper than a barbell. i feel a stretch! '' he wrote muscle in workout routines with along with exercises intended for other. More exercises and arms were truly impressive, even as teenager exclusive installment exploring Arnold 's approach to building lats... Muscle as hard as he could to help achieve a superior pump exercise, with high volume and frequency Arnold. That secures with velcro, a superset workout is your best bet exercise should done. 20 to 30 sets each hanging from a bar or holding on to a object. Chinning power, and rows 's best chest-training tips culled from the sides, meaning the upper become... Distance at 10kCal/min, then you can start to put weight around your waist. `` i seemed to both. The 60 's and 70 's need to know about this routine your belt his chest and on... Rest 60 … it is certainly OK to train both muscle groups ; while one contracts the...