chest and back on one day biceps and triceps the next

[the_alcatraz]

Too much volume. Way too much.

 

[AAden]

Can you break it down by exercise? Are you volume training? Are you follwing a certain type of training program?

Bench press 4 sets
8-12 reps
Inlcine dumbell press 3 sets
8-12 reps

Shoulder press (dumbells)
3 sets 8-12 reps
Shoulder raises
2 sets 8-12 reps

Triceps
close grip bench press
3 sets of 8-12 reps

dips
2 sets of 12-15

Barbell bent over rows
4 sets of 8-12
pull ups
3 sets of 10

The rest of back I use various machines
7 sets of 8-12


Biceps

dumbells
5 sets of 8-12

 

[PWR]

If your doing light weights and high reps it may work I dont recommend doing back and chest on the same day. Thats to much muscle tissue to break down at once IMO. Especially if your trying to gain size and strength. After my chest workout I am smoked, sometimes I just go ahead and leave after that. Same with back. But I train heavy.

 

[Omegasox]

TBH, you aren't training with enough intensity if you're able to do chest and back the same day. Are you going to fatigue? Are you increasing your weight every week? The only thing I do after my chest or back day is either abs or calves. I have no energy left to do anything else.

 

[SaiBoT]

If I do Chest and back on the same day which I do right now, I will do a normal chest routine (which is one or two exercises for me) and only back width or back thickness. Or I will superset my chest exercises with chin-ups then proceed with just one row exercise and deadlift at the end! Like this

Inclined bench 1x6-8 rest a minute proceed with chin ups 1x8-10 rest a minute then repeat one more time.
Dips 1x6-8 rest a minute proceed with chin ups 1x8-10 rest a minute then repeat one more time

So it's really around two minutes rest between chins and between chest.

Then Pendlay rows 2x8 working sets

Deadlifts 2x5-8 working sets.

 

[SouthernLord]

If I do Chest and back on the same day which I do right now, I will do a normal chest routine (which is one or two exercises for me) and only back width or back thickness. Or I will superset my chest exercises with chin-ups then proceed with just one row exercise and deadlift at the end! Like this

Inclined bench 1x6-8 rest a minute proceed with chin ups 1x8-10 rest a minute then repeat one more time.
Dips 1x6-8 rest a minute proceed with chin ups 1x8-10 rest a minute then repeat one more time

So it's really around two minutes rest between chins and between chest.

Then Pendlay rows 2x8 working sets

Deadlifts 2x5-8 working sets.

Nice.

I like pairing body parts by plane of motion.

A1) Horizontal Push/Pull

Flat BB press 5x5, 3x3, singles, etc
Close grip Incline press 4-5x8-12
Pendlay Row 5x5
Chest Support row 4-5x8-12
face pull, Pushdown, hammer curl, lateral raise 3x12-15 in circuit just to catch a pump

B1) Lower Body

A2)
Standing OHP 5x5, 3x3,
Weighted Chins 5x5
Power Shrug 3-5x5-12
DB extensions or EZ curl extensions 3-5x8-12
Lateral raises, Pinwheel Curls, Broomstick Dislocates 3x12-15 in circuit for a pump.

B2) Lower body

I alternate through these training M/W/F or M/T/TH/S depending on recovery. This has really been working out for me well with added strength and size.

 

[SaiBoT]

Nice.

I like pairing body parts by plane of motion.

A1) Horizontal Push/Pull

Flat BB press 5x5, 3x3, singles, etc
Close grip Incline press 4-5x8-12
Pendlay Row 5x5
Chest Support row 4-5x8-12
face pull, Pushdown, hammer curl, lateral raise 3x12-15 in circuit just to catch a pump

B1) Lower Body

A2)
Standing OHP 5x5, 3x3,
Weighted Chins 5x5
Power Shrug 3-5x5-12
DB extensions or EZ curl extensions 3-5x8-12
Lateral raises, Pinwheel Curls, Broomstick Dislocates 3x12-15 in circuit for a pump.

B2) Lower body

I alternate through these training M/W/F or M/T/TH/S depending on recovery. This has really been working out for me well with added strength and size.

Looks great! How does the inclined Close Grip press work for you? I'm currently on the WESTSIDE Training as I told you and thinking about adding it to the rotation.

 

[SouthernLord]

Looks great! How does the inclined Close Grip press work for you? I'm currently on the WESTSIDE Training as I told you and thinking about adding it to the rotation.

Have you ever done these? I know you are long limbed too. I am stoping the bar at about chin level. It would be pointless to take it any lower imo.

I've only trained them three times now. I switched out JM presses for these. So far so good. I will use them as an them as an accessory lift until I stall. I plan on keeping the rep range high(er) for these.

They a tri killer and they pump my upper chest even more so than incline DB presses. I've actually read in a few places that these are one of the best upper chest builders around. If you are into that sort of thing. I guess that is a different thread though

 

[SaiBoT]

Have you ever done these? I know you are long limbed too. I am stoping the bar at about chin level. It would be pointless to take it any lower imo.

I've only trained them three times now. I switched out JM presses for these. So far so good. I will use them as an them as an accessory lift until I stall. I plan on keeping the rep range high(er) for these.

They a tri killer and they pump my upper chest even more so than incline DB presses. I've actually read in a few places that these are one of the best upper chest builders around. If you are into that sort of thing. I guess that is a different thread though

Yeah that makes sense, according to Charles Poliquin this is the most acurate exercise to measure someones upper body strength and he uses it on his structural balance tests.

I will be doing it the same way, as an assistance movement on Max effort day but on the 5-8 rep-range. Cool shit!