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I've been doing weights for 4 months, am 5 foot 6, 67 kg with 9% bf.
I'm making strong gains in all places except Chest and particularly back.
I was wanting advice on these 2 areas.
For Chest, I'm gaining in strength, but have noticed very slight changes in size. For back, I've noticed very little gain in either.
I do for chest:
(with dumbells) 4 sets each of the following: bench, incline bench, decline bench, flys, and 4 sets of Free Motion Cable Crossovers once every 5 days.
For back, I do every 5 days
5 sets of wide lat chins (normally I start with weights on my back, fail, and then do a couple of reps without weights)
4 sets of seated rows
3 sets narrow chins (with weights)
3 sets deadlift
3 sets one arm dumble upright right
3 sets hyperextension.
With chest exercises, I feel it more in shoudlers than chest, although at least I get a chest pump; for back (save for dead lifts and hyperextensions which I feel burn the lower back), I don't really feel much pain in my lats but lots with my bisceps. With neither exercise can I feel that muscle soreness I'm aiming for next day - but the chest exercises will create that soreness in the shoulders, and the lats will in the bisceps.
Is there any advice as to how to change this routine? Should I consider partial movements (i.e., only lifting the dumbells 3/4 way on bench for e.g.)
I've noticed that through running on treadmill on incline I have excellent calves and cycling gave me decent thighs (this was before I even did leg weights). Would rowing by analogy boost my back?
I'm making strong gains in all places except Chest and particularly back.
I was wanting advice on these 2 areas.
For Chest, I'm gaining in strength, but have noticed very slight changes in size. For back, I've noticed very little gain in either.
I do for chest:
(with dumbells) 4 sets each of the following: bench, incline bench, decline bench, flys, and 4 sets of Free Motion Cable Crossovers once every 5 days.
For back, I do every 5 days
5 sets of wide lat chins (normally I start with weights on my back, fail, and then do a couple of reps without weights)
4 sets of seated rows
3 sets narrow chins (with weights)
3 sets deadlift
3 sets one arm dumble upright right
3 sets hyperextension.
With chest exercises, I feel it more in shoudlers than chest, although at least I get a chest pump; for back (save for dead lifts and hyperextensions which I feel burn the lower back), I don't really feel much pain in my lats but lots with my bisceps. With neither exercise can I feel that muscle soreness I'm aiming for next day - but the chest exercises will create that soreness in the shoulders, and the lats will in the bisceps.
Is there any advice as to how to change this routine? Should I consider partial movements (i.e., only lifting the dumbells 3/4 way on bench for e.g.)
I've noticed that through running on treadmill on incline I have excellent calves and cycling gave me decent thighs (this was before I even did leg weights). Would rowing by analogy boost my back?
