chest and back on the same day

  • agent925

    Posts: 39

    May 08, 2009 6:23 PM GMT
    is this the way to go to be bulkier? or is it better to do them separately?
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    May 08, 2009 7:16 PM GMT
    I do it on the same day. When you work the chest, it partially works the back. And when you work the back, it partially works the chest. This direct and indirect action really fatigues your muscles and helps stimulate growth.

    But it doesn't work for everyone. It might be too exhausting since you're working two major muscle groups in one session. I guess you can give it a try and play around with different number of reps and sets.
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    May 08, 2009 9:43 PM GMT
    It's actually called agonist / antagonist training.

    It's way to much for must folks to do in one day to have any real level of recovery.
  • agent925

    Posts: 39

    May 08, 2009 9:45 PM GMT
    shouldnt you give it 5 days to a week for recovery?
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    May 09, 2009 2:36 AM GMT
    I work out 5 days a week and focus basically one body part per day along with abs thrown in...one day I do have to double up.

    For example...

    Monday: Chest
    Tuesday: Biceps/Abs
    Wednesday: Legs
    Thursday: Shoulders/Back
    Friday: Triceps/Abs

    My workouts on Mon/Tues/Fri take about an hour while Wed/Thurs maybe hour and 20-30 minutes

    Sometimes to give myself off during the week Ill do a weekend workout.

    Some people can do back/chest but not for me, Id be too spent from doing chest, I dont even like to do tris with chest because I cant hit them as strong as I would like
  • Webster666

    Posts: 9217

    May 11, 2009 4:04 AM GMT
    This is what I do.

    Monday and Thursday
    Chest, Biceps, Triceps, Abs

    Tuesday and Friday
    Back, Shoulders, Legs, Abs
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    May 20, 2009 5:06 PM GMT
    I usually do my chest and back the same day.
  • UncleverName

    Posts: 741

    May 20, 2009 5:26 PM GMT
    I do my chest and back on the same day.
    It's good to keep them both balanced.
    Tiring as hell though.

    To keep my energy levels up for both, I alternate exercises for each.
    If I did all chest first, then back, I'd be out of steam by the time I got to back.

    And I personally can't mix in legs with pretty much any other big muscle group. Doing heavy Squats or Deadlifts, which are primarily legs, take way too much energy to mix in a good chest or back workout. Unless it's just throwing in some pullups between sets.
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    May 21, 2009 10:14 AM GMT
    No offense, but chest is not a Major muscle group. It is pec major and pec minor, fairly small muscles. Back is ten times more complex. Take a look at an anatomy chart. Most guys overwork chest and underwork back.
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    May 21, 2009 10:23 AM GMT
    There are no best ways to work anything. Just work everything. Whatever works best for you. You can work pulling muscles together or antagonist muscles together. It all works. They key is to work them. Hit the gym. Work the muscles. Make them work and dont worry about the rest. Lift hard, lift heavy, work the muscle group then go home. Simple.
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    May 21, 2009 12:05 PM GMT
    Mix it up, including negatives and various cardio workouts.

    For example, focus on your back and chest during one workout, but the next time you want to hit those muscle groups, try chest, shoulders and biceps, then a couple of days later go for back, triceps, legs and abs.

    The following week, do back and chest one day, legs, shoulders, biceps and triceps a couple of days later, etc.

    Then, take a couple of days out of a workout week to focus on all of the muscle groups but lower the weight and work on negative lifting. Oh, and regardless of your goals, you should start every workout with a little cardio. It's important for heart health, but it also helps to loosen you up and oxygenate the blood prior to lifting.

    Note: The ACE Personal Trainer bible claims that when you exercise after eating, you're blood flow is in competition between providing oxygenated blood to your digestive system and the exercising muscles. Don't eat a meal 1-2 hours before working out b/c oxygenated blood flow to exercising muscles is essential.

    For energy, I recommend ingesting a banana and a low sodium V-8 (an acquired taste, I know) 20-30 minutes prior to working out. Protein drinks are great, too, but they get to be expensive and can cause GI problems if not consumed in moderation.

    Workouts like this help to maintain a balance without exhausting yourself.

    Have fun, don't go for overkill, eat well, and get the proper amount of rest.
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    May 21, 2009 12:08 PM GMT
    I don't think working chest and back on the same day is the best of ideas. They're both fairly large muscle groups and require a bit more attention something like arms.

    After deadlifting my heart out, pulling those rows and doing those pull ups, I don't think I could even consder moving onto bench press. I'd be too knackered.
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    May 21, 2009 12:09 PM GMT

    It is a good way to train, doing chest and back on the same day. You get a balanced increase in definition, strength and size. There a lot of guys who have great pecs and poor backs - that is why their posture is often poor.
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    May 21, 2009 12:49 PM GMT
    Oh well, witchcraft over science. Back and chest are muscle groups like arms? Really? Biceps are basically two small muscles. Triceps are three. Throw in brachii and -radialis and they are still small. Plus, bi's and tri's get worked out with most every chest or back workout. Treat them all the same? Arms get worked out on every day but leg day.

    People need to learn muscles and muscle groups. What works with what. It is not rocket science. Mostly it is learning push and pull. But there is so much BS that passes for science.

    Anyway, that is my two cents.
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    May 21, 2009 12:57 PM GMT
    ya, we understand all muscle groups are different...but keep this in mind.

    Chest and back on the same day? ok, fine...it's an idea. So just do it for 4-6 weeks.

    Like any exercise routine, you should change it after awhile so your body doesn't adapt. So, for the next 6 weeks, you do opposing muscle groups.

    You've got a long life of lifting ahead of you and its really not rocket science...so just try it.

    It's not going to kill you.


    Please consult a doctor before engaging in this or any exercise program. Individual results may vary. If at any moment during this or any exercise program you begin to feel light headed, dizzy, short of breath, neauseated, or intense pain, even if followed by orgasmic relief, please seek medical help immediately.
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    May 24, 2009 7:59 PM GMT
    I think changing the combination of muscle groups is a good idea... it's not rocket science, and you have to see what works best for you. everyone is different. it's also important that the workouts don't get boring. the exact same workout all the time for each muscle group is not good... so I say mix it up.