In a one major muscle group with two smaller muscle group workout split, bodybuilding workouts are designed in such a way that the major muscles (such as the chest, thighs, and back) are paired together with two smaller muscle groups (such as the biceps, triceps, hamstrings, calves, abs, and shoulders) in each workout. This next workout caters to bodybuilding and those looking for that bodybuilder shape. Lie facedown on a mat with your arms extended in front of you and your legs extended behind you. Lay flat on a bench with your knees bent and push your feet into the floor. Also, 6-8 exercises are enough if you are at an intermediate level. Before we get ahead of ourselves and start discussing which muscle groups to tackle in the same workout, let's first recap the actual muscle groups. If your relative weakness is your chest, you may choose to perform your chest exercises first. Some of these exercises, like the barbell bench press for example, are compound exercises, which means that they work multiple muscle groups at the same time. Signs of a perfect muscle pairing include exercise moves that complement each other and exercises that enable one major muscle group to rest while the other gets to work. I was looking at my split and was a bit confused on how to move it around, just in case I was working out back on a chest day and that was a no-no. Ive personally tested this and I think youll be amazed at how strong you are on deadlifts after a set of bench press. Here's what a simple bodybuilding split training chest and back together would look like. Start with your arms extended. Keep reading, we have the perfect plan for you. chest/tri and back/bis is a good way to increase your bench (because it gives your triceps a full week to recover) i think chest/back days are best for increasing arm size, because you get a day of indirect arm work, and then a whole seperate day to isolate your arms, it is very effective. Its primary functions are extending, adducting, and internally rotating the shoulder. Day 1: Chest / Back. Because you're doing a bit more volume for each body part, you'll need more rest days before repeating the same workout again. Why? Taking your pecs, lats, and upper back off the table early opens up new organizational possibilities in your weekly training. Day 2 Back Exercises supersetted with Shoulder Exercises. But if you can handle it, there are a surprising number of perks. Barbell "guillotine" bench press. Not giving each muscle the appropriate time to rest puts you at risk for overtraining. Practically speaking, your chest and back perform contrasting functions. It gives you more flexibility and if your splitting days then it will make it akward to come up with a decent plan. Heres what a simple bodybuilding split training chest and back together would look like. Stand with your legs wider than your shoulders and hold a dumbbell with both hands in line with your thighs. Day 1: Glutes-Chest-Arms Day 2: Legs-Back-Shoulders (GCA, LBS, GCA, LBS, GCA, LBS). So here it is: the perfect combination to build serious muscle, ensuring you get the most out of your workouts and continue to see improvements with no threat of a performance plateau. If you want to work your back more, opt for the pull up. Also, most of the back and chest exercises are compound movements like deadlifts, bent-over rows, bench presses, and one-arm rows. Research has shown that the largest gains occur in the exercises performed at the start of the training sessions. But Im glad I gave it a chance, and that I was willing to shift my way of thinking to try something new (at least it was new for me). Keeping your entire body flat like a moving plank, pull your chest up to touch the bar and lower down slowly. Fact checked by Kirsten Yovino, CPT Brookbush Institute. You can perform this workout twice per week youll be surprised at how much strength and size you add in a short period of time, as long as youre eating enough to grow. This is why the barbell row and bench press complement each other its the same motion, just in reverse. Sit holding the weight plate, dumbbell or kettlebell with your arms extended and feet off the floor. As soon as youre done with the second move, go back to the first exercise and begin your second round. Examples for beginners. Some other muscles are worked during these moments, like deltoids, triceps, biceps, and forearms. Neither muscle group really requires an overly-complicated warm-up, meaning you can often jump right into the meat and potatoes of the session. Shoulders and chest are a great combo too. Here are two different ways to split up your bodybuilding workouts. My routine is different. This will act as your finisher for the workout. Hey, I get 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. Glutes and Abs are two of the most popular muscle groups to train together. After that, youre going to continue training heavy with more compound exercises, though youll bump up the reps a little. Now let's take a closer look at Charles Poliquin's all-time favorite training split. Keep your elbows at 45 degree angle. Stand with your feet just-beyond shoulder-width apart, with a barbell across your upper back with an overhand grip. He currently runs his coaching services atstrongambitionscoaching.com. Lay flat on a bench with a dumbbell in each arm, or one dumbbell in both hands, and position your arms above your chest. Think of throwing a football as far as possible, swimming, a tennis serve, or rowing. Day 1 Chest Exercises supersetted with Back Exercises. If youve been sold on the merits of training your torso on the same day, your next task is figuring out what to do with the rest of your week. Control the weight back to starting position and repeat. Not necessarily. There are countless variations, but today well focus on three to give the muscle that finished off feeling. Drive your heels into the floor to push yourself explosively back up. I get a crazy good workout in 1 hour's time. Take a brief rest if needed. Well, perhaps its time to lump both chest and back into one beginner workout! Work on building your strength before switching to more of a split routine. Norman Cheung is a powerlifting coach and an accredited strength and conditioning coach under the UKSCA. You wont need to train for several hours, but you might find that it wears you down over time. We can't stress that point enough. For example, i superset bench press and rows. "For example, combining leg and back exercises requires too much energy and is a drain on the nervous system. This is a terrific primer (warm-up) for your shoulders at the start of your workout. The back muscles act to pull, so picture pulling exercises like a pull-up or bent-overrow variation. It's a little silly to leave muscles like . This creates a general feeling of synchronicity to your session. You probably need more volume than a beginner to add muscle, but that doesnt mean you need to labor for three hours or more in the weight room (unless youre into that sort of thing). As our motto goes - "You don't have to get ready if you stay #alwaysready! But have you ever thought about training chest and back together? We earn a commission for products purchased through some links in this article. When you train your chest and back together, then there is a great chance of overtraining because both are big muscles and take time to recover. You need barbells, dumbbells, and basic upper body machines. A combination of compound exercises and isolation moves, no muscle will be ignored. ), 46(11), 16891697. Think squats, deadlifts and the bench press. I'm only doing 2-3 sets per exercise, with about 6-8 reps per set. The 4 Steps to Build Noticeable Muscle Definition (without Turning Your Life into a Dumpster Fire!). Different equipment and rep ranges offer you the chance to improve your muscular endurance and mind-muscle connection on each lift. Rows will warm up your lats and help make pausing a barbell on your chest feel more secure. Although I do change up my workout routines a few times a year, training chest and back on the same day is something Ill stick to the majority of the time. While performing the dumbbell chest presses, you should have your feet flat on the floor and your lower back arched slightly. About half-way through your chest and back workout, youre going to feel super pumped. For reps 12 and above, you will focus on chasing the pump and muscular endurance. Thats your foundation and should never stray from that, at least not for too long. You can stagger theexercises that alternate between chest and back. Again, using the incline bench for support, this is a great rear delt exercise. Because the muscle groups don't operate individually. Most split routines will have a chest/triceps day and a back/biceps day. Once your upper body is locked in, think of leg pressing the ground away and pulling with your upper body as you stand up. However, in this post's workouts,they are after two exercises that already tire these muscles, so go lighter with the weights. Lastly, youll notice this workout has more overall volume than the other 2 chest and back workouts. Youre going to start heavy and will greatly increase the reps towards the end of your chest and back training. If theyre not, then you can change around the order of the exercises to where it makes more sense for you. 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). For the cable machine, start by holding them in front of you. Mostly, training for 5 days a week is recommended. Email us: info[at]barbend.com, https://www.youtube.com/watch?v=_1U9H_2luY8, What Most Lifters Get WRONG About Progressive Overload (https://www.youtube.com/watch?v=_1U9H_2luY8), https://www.youtube.com/watch?v=7qFp5khuoFA, The Most Effective Science-Based Chest & Back Workout (Full Upper Body) | Science Applied (https://www.youtube.com/watch?v=7qFp5khuoFA), https://www.youtube.com/watch?v=Zw6qCAFsV0w, World Record Bench Press Guide (IPF World Champion Taylor Atwood!) PowerliftingTechnique.com also participates in affiliate programs with Clickbank, CJ, ShareASale, and other sites. If youre a new lifter, torso training is right up your alley. Set the adjustable bench at a 45-degree angle. This isnt your standard V Shred program. Lower the bar slowly until the bar touches your chest. If you are a beginner or at an intermediate level, then training your chest and back together is a very good option. Try this to begin with. There are two workouts here; we suggest doing one earlier in the week, and the other later on in the same week, so youre getting enough sets in to achieve muscle hypertrophy. Its functions include protracting the shoulder blade (pulling it back), depressing the shoulder (pulling it down), and assisting in raising the ribs when you take a big deep breath. But, this could be a solid idea if youre only looking to focus on compound lifts during your first few months of training. Take the chest and back, for example. Talk about getting the most bang for your workout buck. I currently do: Mon Chest/Tris Barbell Bench Press Incline Press Parallel bar dips Triceps Pullover - Rope Attachment Triceps Extension Put them together and youve got a first-class ticket aboard the muscle shuttle. At SFS we strive to equip you with the tools and knowledge needed for your fitness journey. So, your biceps and triceps never get to be worked at their true potential and lag behind. Need we say more? Bench press with suspended weights. Read my other article thaat discusses Can You Train Back And Shoulders Together? Youre not going to do supersets with these workouts, at least not in that sense. Check out my other article answering: Do Powerlifters Lift Every Day? Set your feet shoulder width apart and slightly bend your knees to initiate the move. "After going all out training the first muscle group, you won't able to lift with the same level of intensity when working the second.. For the purpose of increasing muscle strength, you might want to put the desired muscle group first in the superset. Get ready for some serious muscle gain! 3 on 1 off or 2 on 1 off ect. Set up in a high plank position on your hands just outside shoulder width. Your pectoral muscles draw the arm forward in space and toward your midline, while your lats retract and abduct the arm and shoulder. The chest press is the king of upper body pushing movements and pec development. The way it can be done to make it more time-efficient is through a programming technique called supersetting. You may still train back and chest together but youll want to organize the workout slightly differently depending on whether you are training for muscle mass or training for maximal strength. Your presses will feel rock-solid, youll save time between exercises, and perhaps most importantly youll stretch out all your t-shirts. When choosing to work out both back and chest on the same day, there are a few things you need to take into consideration when programming it in. If you train more often, hitting chest and back on the same day will be really taxing on your body and may be difficult to recover from. Don't forget to include some chest stretches post-workout. The key here is to get comfortable with your rows and presses. Start with your arm straight. Lying flat on a bench, reach up and grab the bar just outside shoulder width. Yes, you can train back and chest on the same day. Using a cable machine or lighter dumbbells,lean into the bench similar to the chest-supported row. Which muscle groups should you train on the same day for optimal results? 6 Reasons to Buy the March Issue of Men's Health, 99% Sober: Sobriety Just Not Completely, The Charity Changing Lives Through Jiu-Jitsu. Moreso, Im referring to your ability to recover, since a lack of recovery can lead to burnout or less than effective results. This is repeated until you complete the desired number of sets. For instance, you may want to pay extra attention to growing your arms. (Don't forget that the bench press will work the triceps.). It allows for more appropriate training frequency, It allows for balanced training between agonist-antagonist pairs, Bench Press superset Barbell Row 3 sets 8 reps, Dumbbell Bench Press superset Dumbbell Row 3 sets 10 reps, Cable Pec Fly superset Reverse Cable Fly 3 sets 12 reps, Incline Bench Press superset Chest Supported DB Row 3 sets 8 reps, Incline Dumbbell Bench Press superset Incline Dumbbell Row 3 sets 10 reps, Push-Ups superset Reverse Rows 3 sets 15 reps, Barbell Row superset Bench Press 3 sets 8 reps, Dumbbell Row superset Incline Dumbbell Bench Press 3 sets 10 reps, Machine Reverse Fly superset Machine Pec Fly 3 sets 15 reps, T Bar Row superset Push-Ups 3 sets 8 reps, Cable Row superset Dumbbell Bench Press 3 sets 10 reps, Bent-Over Dumbbell Fly superset Dumbbell Flyes 3 sets 15 reps, Dumbbell Row superset Dumbbell Bench Press 3 sets 10 reps. Knowledge needed for your fitness journey would look like this workout has more overall volume the... 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