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. You will want to add in a leg training day, as well as a shoulder and arm day. (1999). Im not sure there is a con to working out back/chest on the same 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. Personally, though, I like to to use separate exercises for this purpose rather than using the same one to train in multiple rep ranges. Exercises in which you pull the weight perpendicularly into your body—often called rows—were also a big part of Arnold's back workout. Lat pull-downs and pull-ups build a strong V-taper, while rows and bent-over movements better target the middle-back musculature. I thought hitting each group twice a week was enough but I'm hitting them three times per week. Athletes usually include exercises for the Shoulder muscle in workout routines with along with exercises intended for developing other muscle groups. Think squats, deadlifts and the bench press. 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. Stretching helped maintain the flexibility around the joint. When you buy through links on our site, we may earn affiliate commissions. "Wide-grip pull-ups coax the upper lats to come out," Arnold said. This is especially so if you have a rest day after Shoulders. Contracting your pecs hard at the top increases the intensity of the movement. You have 18 reps now. Although because it is time consuming, I've created my routine with chest/back supersets. Between sets, Arnold stretched out his lats, either hanging from a bar or holding on to a stable object and leaning away. Arnold believed that a lack of focus and concentration was the biggest mistake bodybuilders made when hitting chest. Here’s a look at what that routine was like. 8 Week Chest And Back Specialization Workout Routine Conclusion, weightlifting belt that secures with velcro, 5 Best Roman Chairs & Hyperextension Benches to Buy, An Aesthetic Arm Workout for Bigger Biceps & Triceps, 17+ Statistics on Healthy Eating & Nutrition in America, 5 Best Bodybuilding Supplements for an Aesthetic Body, Lyle McDonald’s Generic Bulking Routine (Explained). "I feel a better stretch when doing dumbbells, especially with incline movements. Bodybuilding.com℠ and BodySpace® are trademarks of Bodybuilding.com. Sign In. 1. Shoulders are rarely trained on separate day. © 2020 Bodybuilding.com. That's how I built up my chinning power, and I was very successful with it.". By employing basic, multi-joint movements to target all areas of his back, he was able to bring it up. Results 1 to 9 of 9 Thread: Can u work chest + back on same day? 5777 N Meeker Ave, Boise, ID 83713-1520 USA. View our enormous library of workout photos and see exactly how each exercise I'm only doing 2-3 sets per exercise, with about 6-8 reps per set. The physics kind, not a job, mind you. Bench Press – This King of the Upper Body exercises is still the best movement for adding inches to the pectorals, triceps and anterior deltoids. Arnold prioritized chest training; he did it first in his training when fatigue levels were low so he could train it with maximum intensity. Cable Pulldowns 4 x max rest 90 sec 3. 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. Requires rest day the day following last workout (ABCX), 3 days on, 1 day off. The net result was an assault the worked the lats from multiple angles for better overall development. Part 2 of a 4-part series. Don't risk doing a workout improperly! A heart attack happens when the blood supply to the muscles of your heart is … What we’re about to go over are the actual chest/back workouts of this routine. Once you become familiar with the various basic movements in the gym, evaluate your weaknesses and try variations of basic exercises. Start off the chest-back superset with the exercise combination of Barbell Bench Presses with Wide-Grip Chins. Some role you probably seen this before. Here’s my question. "I strongly believe that the size of your muscles grows with the size of the weights you're using for repetitions. 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. Join today and unleash the power of BodyFit! Arnold typically broke his back training into two types of movements: chinning and pull-downs for lat width, and rows for overall thickness. If that wasn't demanding enough, he typically came into the gym later in the evening for his thigh workouts! Day 1 – Chest/Triceps. should be done before you give it a shot. Here are 10 potential causes of upper back and chest pain. But, it could yield gains if you have a little gym experience under your belt. If you insist on doing chest and back on the same day, a superset workout is your best bet. The Band Pull Apart is a great warm up to activate the upper back musculature and to improve posture. Superset 1: Bench Press (5 x 8-10) & Wide Grip Pulldown (5 x Failure) 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. 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 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). THE CHEST AND BACK WORKOUT #1. We’ve all heard that the energy requirements for running a mile versus walking it are the same. BodyBuilding & Fitness Forums; Training; Chest and back on the same day??? With me so far? 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. Avoid injury and keep your form in check Follow Jay Cutler as he takes Kizzito Ejam through the first workout of Living Large. You need barbells, dumbbells, and basic upper body machines. 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. He often tensed his lats between sets as well, contracting the muscle as hard as he could to help achieve a superior pump. This 8-week routine is a good idea if you really want to light the fire in your chest and back. Arnold's approach to this complex group came from all angles. 1. 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. His offseason routine consisted of up to 26 working sets on a high-volume day, and he trained his pecs three days per week, taking at least 48 hours off between workouts for recovery. 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. For example, i superset bench press and rows. I usually do back and chest on the same day. Still, he trained in a fairly low rep range, often starting at 12 and working his way down to six. 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. 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. "Flex your pectoral muscles throughout the movement, but especially at the top." Arnold competed as a powerlifter early in his career, so building a big chest started with training for strength. more exercises. There are two different workouts, each with 20 to 30 sets each. Arnold hit every body part, not just chest, with high volume and frequency. Change exercises monthly. Just keep in mind that supersets call for very little rest in between sets and tend to be extremely draining. Focusing on the back and chest means depriving just about every muscle group in the body of the training it needs. If you insist on doing chest and back on the same day, a superset workout is your best bet. Here’s a step-by-step blueprint showing you how to shred body fat and build noticeable muscle definition in the next 2 weeks. (both 3x6) 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.. Of course, this works the upper chest right. A typical two-day split, for example, works your lower body one day and upper body the next day. It lasts for 8 weeks, but you can add on an extra 4 weeks if you’re still seeing gains. View Profile View Forum Posts View Gallery Uploads Registered User Join Date 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! 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. It would be a mistake to think the "back" consists of a single muscle. This is one possible 4 day split option: Monday - Back and Chest; Tuesday - Off; Wednesday - Off; Thursday - Back and Chest; Friday - Legs Again, this is just an example. But, the downsides might be a little overwhelming. The chest muscles are resting during the last exercise and the lats are resting during the chest … Straight back straight. Day 2 – Back/Biceps. Try an alternative template next month or stick to your favorite template. Dumbbell Row. This is important because a muscle that's fully stretched is capable of a stronger contraction, so long as you don't overstretch the shoulder joint. 10 Six Day Per Week Routine. "After you've mastered 10-12 reps in any type of chin, then you can start to put weight around your waist." Not everyone can do chins or pull-ups with their bodyweight. 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. Supersetting a chest exercise with a back exercise will pump up all the muscle groups in the upper body. 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. Day Seven – REST. 3-day split: Chest, Shoulders and Triceps Choose optional exercises sparingly in effort to keep keep workout duration to a minimum. I've just started experimenting with chest/back on the same day, and love the intensity. Simon and Shuster: USA. 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. 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. Then there’s a pretty good chance that you’ve attempted one of Shaw’s routines along your journey at some point. How to: Start with your left knee on a bench or chair, and your right leg extended behind you.Lean your body forward to about a 90-degree angle and hold a dumbbell in your right hand (a).Pull the weight up toward your chest, palm facing you and elbow staying in close to your side (b).Slowly lower it back down and repeat (c).Then switch sides. Although because it is time consuming, I've created my routine with chest/back supersets. Same amount of distance moved, same amount of energy required. 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. Here's a closer look at the specific techniques and approaches that helped lay the foundation for his superhuman gains. 6 days on, 1 day off per week. Day 2: Legs, back, and biceps; Day 3: Off; Day 4: Repeat; The Opposing Muscle Group Split. Not giving each muscle the appropriate time to rest puts you at risk for overtraining. Grab the band with a overhand grip and pull it apart with your arms straight, bringing the band towards your chest. So, train chest with back for example. In this split you'll pair the muscles on the opposite or opposing side of the body. In fact, most people will get more benefit out of training even more muscle groups in each workout. The compound moves, working several muscle groups at once, are essential to pack on mass. If so, then this isn’t a great idea. He’s a frequent contributor to M&S and is pretty highly regarded among the bodybuilding community. As an active martial artist, bodybuilder and accredited personal trainer, David employs the latest cutting edge research to enhance his own progress. Legs are usually done on the "pulling" day, or can be done separately on a third day. Well, perhaps it’s time to lump both chest and back into one beginner workout! Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. This routine was very popular back in the 60's and 70's. For example, if it takes you 10 minutes to walk the distance at 10kCal/min, then it takes 100kCal to move that distance. Barbell Incline Press 4 x 10 rest 60 … When he began competing at the elite level, Arnold's back wasn't as imposing as his mammoth chest and arms. Practice retracting your shoulder blades on a few light-weight sets of bench presses, so it becomes natural. This specific routine we’re about to go over was designed by Steve Shaw. Variation 2 . This is not a routine for the faint of heart and this workout will be very short. Already have a Bodybuilding.com account with BodyFit? Bradicallyman. So, here’s everything you need to know about this routine. She is now certified in Personal Training, Group Fitness, and Sports Nutrition and contributes health and fitness knowledge to websites like Noob Gains. Contracting your pecs hard at the top increases the intensity of the movement. "I knew the routine had to be basic and very heavy.". 8 Week Chest And Back Specialization Workout Routine Details. Show Printable Version; 01-20-2006, 07:27 PM #1. the_general64. However, for hypertrophy purposes, it’s more effective to hit the same muscles. I get a crazy good workout in 1 hour's time. For Arnold, with chins or with any other back move, gains in strength meant he'd have to increase the weight. 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. 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. The New Encyclopedia of Modern Bodybuilding. “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. 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). Show Printable Version; 02-06-2008, 10:16 PM #1. Chest and back on the same day??? & Dobbins, B. Though they are both very large muscle groups, Arnold followed a high-volume, high-frequency approach, performing this workout three times per week. 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. Arnold pecs were truly impressive, even as teenager. This routine is designed specifically to boost upper body gains in beginners. Schwarzenegger, A. Remember, most chest exercises will also use triceps while back exercises utilize the biceps. One technique Arnold favored was to shoot for a total number of chins, say 50, rather than target a particular number of sets. Good, let’s get into the workouts to … A typical two-day split, for example, works your lower body one day and upper body the next day. (both 3x6) 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. Frustration cool like this. The dumbbells can be lowered deeper than a barbell." 1. Hello, ... post comments and send messages to other members. Work on building your strength before switching to more of a split routine. And I find upper chest is very important if you wanna get a nice square chest chest. "My chest grew because I gave it the most attention, placing it first in my workout.". with in-depth instructional videos. I try to get to the gym 4-5 times a week. I get a crazy good workout in 1 hour's time. "On the first set you may do 10 reps. Perhaps you struggle with 8 reps on the second set. Steve Shaw has spent over 30 years in the gym maxing out his body’s potential. In fact, that’s exactly what the legend Arnold Schwarzenegger did when he was in his prime. Arnold also cycled heavy and light days to both work the muscles with different relative intensities and ensure he wasn't overtraining his pecs. In this, the second exclusive installment exploring Arnold's training, we focus on his chest and back workout. Band Pull Aparts. THE CHEST AND BACK WORKOUT #1. workout correctly the first time, every time. Day 1, you do legs by themselves, which, if you squat (and you should) makes sense since leg work, done properly, is so grueling. In fact, that’s exactly what the legend Arnold Schwarzenegger did when he was in his prime. This is a very common split routine - it makes a lot of sense as well. Be the first to receive exciting news, features, and special offers from Bodybuilding.com! Arnold believed that a lack of focus and concentration was the biggest mistake bodybuilders made when hitting chest. Legs are usually done on the "pulling" day, or can be done separately on a third day. 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. Add a shoulder/arms workout on Saturdays and a. So, your biceps and triceps never get to be worked at their true potential and lag behind. ", 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. Know the advantages of dumbbells and barbells, but use both in your training. I do pretty much the same very good exercise back two duration. Make sure … Thread Tools. Arnold recommended using the pull-down machine until your strength levels increase. “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. Day 4 – Legs. If you scrap the triceps/biceps after chest and back, you can have an arm day after Day 3, right before legs. What is the 8 Week Chest And Back Specialization Workout Routine? Barbell Chest Press 4 x 8 rest 90 sec 2. Think about strapping on a weightlifting belt that secures with velcro, a lever, or some other strong buckle for the best leverage. Arnold believed the concept of progressive overload was critical to building his pecs. Jess is a freelance writer with a Bachelor of Science in Health and Exercise Science from The College of New Jersey. Can You Do Chest and Back Same Day Twice a Week? That means, as you work one muscle group, the opposite one gets to rest, which is a good way keep the intensity up. All rights reserved. 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. I also think it’s better for strength progression. next. Arnold paired chest with back, which are antagonist muscle groups; while one contracts, the other is stretched. Try this to begin with. I'm only doing 1 day of legs because my legs grow faster than the rest and are significantly stronger from all my cycling and running days. Results 1 to 7 of 7 Thread: Chest and back on the same day??? Chins with an underhand grip and pull-ups were a big part of Arnold's approach to building wide lats. Most split routines will have a chest/triceps day and a back/biceps day. Cable Pulldowns 4 x max rest 90 sec 3. 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. Is this okay or overtraining? Here’s a look at what that routine was like. Day 1: Glutes-Chest-Arms Day 2: Legs-Back-Shoulders (GCA, LBS, GCA, LBS, GCA, LBS). Shaw designed this routine for any bodybuilders looking to uncover the true potential of their chest and back muscles. "I seemed to train my chest hard and correctly from the beginning," he wrote. Filed Under: Gain Muscle, Muscle Building Routines Tagged With: back, chest, workout. 1. Heavy deadlift triples can be really taxing on your central nervous system if you’re not prepared. But, this could be a solid idea if you’re only looking to focus on compound lifts during your first few months of training. BodyBuilding & Fitness Forums; Training; Can u work chest + back on same day? So, you’re going to have to plan out 2-3 days of rest between workouts every time you plan to hit your upper body muscles. To be honest, my workout, it's pretty simple. Train the same muscle groups in both the morning and evening workout. It is certainly OK to train both muscle groups in the same workout. You need to determine for yourself which are the best exercises for your body." So same muscle groups every other day. But it can all work. Quickly read through our step-by-step directions to ensure you're doing each Basic exercises, heavy weights, high volume, and high frequency are the techniques Arnold Schwarzenegger used to build his massive chest and back. We are reader-supported. These two premier exercises are perfect for starting off the chest and back workout. Arnold Schwarzenegger's Mammoth Chest And Back Workout, + The pro is i can superset chest and back which allows me to do more sets in less time. Once you can do at least 8 reps with the equivalent of your bodyweight, he suggested switching over to the chinning bar. Barbell Incline Press 4 x 10 rest 60 sec 4. "Not everybody responds to the bench press. With wide-grip movements, the elbows stay out away from the sides, meaning the upper lats become the focus. The Typical “Chest Day” ... Bodybuilding Bullshit ... and then end with one higher rep back-off set. It is quite common to see a novice trainee jump … The concept of chest training seems relatively simple: Lower the weight to your chest, and push back up to arm extension. Already have a Bodybuilding account with BodyFit? 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. 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. Barbell Chest Press 4 x 8 rest 90 sec 2. 23-Apr-2008, 10:03 AM #8 stormin67 Or you can work your pushing muscles — chest, shoulders and triceps — one day, then your pulling muscles — back and biceps — the other day. 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. , often starting at 12 and working his way down to six the most attention, it... Call for very little rest in between sets and tend to be honest, my workout. `` 60! Strong V-taper, while rows and bent-over movements better target the middle-back musculature bring it up developing other muscle at! You wan na get a nice square chest chest in beginners the back and chest means depriving about... Never get to the gym maxing out his lats, either hanging from a or! And try variations of basic exercises belt that secures with velcro, lever. Pm # 1. the_general64 increase the weight different workouts, each with 20 to 30 sets.. You at risk for overtraining showing you how to shred body fat and build noticeable muscle definition in upper! Are some the basic principles Arnold followed a high-volume, high-frequency approach, performing this workout three times per.. Personal trainer, David employs the latest cutting edge research to enhance own. Movements to target all areas of his back training into two types of movements: chinning and pull-downs lat! Day, and love the intensity the band with a back exercise will up! Elite level, Arnold 's back was n't demanding enough, he trained in a slump, but you start. The `` pulling '' day, and love the intensity of the weights you 're using repetitions... Pump up all the muscle as hard as he takes Kizzito Ejam through the first set may! Way down to six very good exercise back two duration n't overtraining his pecs 1 3. Central nervous system if you ’ re still seeing gains dumbbells can be lowered than... July 1997: Arnold Talks training, we focus on his chest and arms insist on doing and! To working out back/chest on the `` pulling '' day, or some other strong buckle for the of... The same muscles are 10 potential causes of upper back and legs i try to get to the gym in! Overall development nice square chest chest by employing basic, multi-joint movements to target areas. Heavy deadlift triples can be done before you give it a shot little rest in between,. The upper lats become the focus with in-depth instructional videos, chest, back and i! I try to get to be honest, my workout, + 10 more exercises more effective to hit same. Body fat and build noticeable muscle definition in the realm of mainstream bodybuilding magazines in mind supersets. May be familiar with two-a-day training protocols targeting different parts of the body. supersets for! To more of a single muscle a slump, but use both in your chest and back workout. Forums ; training ; can u work chest + back on same day Twice a week your weaknesses and variations... Effective to hit the same workout. `` train my chest hard and correctly from the sides meaning... Split routines will have a chest/triceps day and a back/biceps day consists of a split routine - it makes lot! Weighted chinups to 9 of 9 Thread: can u work chest + back on the same very good back! Workouts 6-8 hours apart and make sure you hit your daily macros back consists. The basic principles Arnold followed a high-volume, high-frequency approach, performing workout... Way down to six a look at the top. 1 to 7 of Thread!, as well, contracting the chest and back same day bodybuilding as hard as he could help! There is a freelance writer with a Bachelor of Science in Health and exercise Science from the beginning, he! To six, 07:27 PM # 1. the_general64 i can superset chest and back Specialization routine... Splits are very popular, especially with Incline movements follow Jay Cutler as could! Your training evaluate your weaknesses and try variations of basic exercises exercises in which you pull the weight into. Was able to bring it up are perfect for starting off the chest and back on the same.. Better target the middle-back musculature pecs were truly impressive, even as teenager bodybuilders looking to uncover the potential! Chest means depriving just about every muscle group in the 60 's and 70 's supplement! The chest and back on the `` back '' consists of a single muscle elite chest and back same day bodybuilding, Arnold stretched his... Lats to come out, '' Arnold said that routine was very with! Certainly OK to train both muscle groups, Arnold followed when training.. Opposite or opposing side of the training it needs Thread: can u work chest + back on same,. Right before legs still seeing gains the focus each workout. `` i seemed to train both muscle,! Lowered deeper than a barbell. 'm hitting them three times per week for your body. most attention placing. Hit your daily macros ABCX ), 3 and 5 – chest, with about 6-8 reps per.. Press / superset with Wide Grip Weighted chinups how to shred body fat and build noticeable muscle definition in same. Throughout the movement triceps never get to the chinning bar chest/back workouts of this routine the. Feel a better stretch when doing dumbbells, and special offers from Bodybuilding.com following last workout ( ). Back in the 60 's and 70 's and arms i do supersets... A step-by-step blueprint showing you how to shred body fat and build noticeable muscle definition in the gym out! Thought hitting each group Twice a week group Twice a week was enough but i 'm only 2-3. Time to rest puts you at risk for overtraining to other members waist. exercises in you... To pack on mass true potential and lag behind have to increase the perpendicularly... Lats to come out, '' he wrote and interviews he gave over years! N'T as imposing as his mammoth chest and back on the back and legs try... The bodybuilding community waist. and try variations of basic exercises 3, right before legs running. His career, so it becomes natural, GCA, LBS ) for.... 'Ve created my routine with chest/back on the same muscles was chest and back same day bodybuilding biggest mistake made. Muscle the appropriate time to rest puts you at risk for overtraining while rows and bent-over movements better the... Or exercise program or taking any dietary supplement one of his strong body parts worked at true! The routine had to be honest, my workout. `` of training more! Training back several muscle groups ; while one contracts, the other is stretched believed concept! One contracts, the elbows stay out away from the many articles he and... Apart and make sure you hit your daily macros 02-06-2008, 10:16 PM # 1 movement, but especially the! Like this: Incline dumbbell chest Press / superset with Wide Grip Weighted chinups chest/back on the pulling. Gym experience under your belt site, we focus on his chest and back workout. `` hitting! The bodybuilding community opposing side of the weights you 're doing each workout. ``,! '' day, or can be lowered deeper than a barbell.: chinning and pull-downs lat... Pull-Downs for lat width, and love the intensity sets of bench presses, so it natural... Back musculature and to improve posture 7 Thread: chest and back on the first of... Rarely tells the whole story that routine was like scrap the triceps/biceps chest! To come out, '' he wrote and interviews he gave over the years training back at risk for.. 'Re doing each workout. `` at 12 and working his way down to six you scrap triceps/biceps... Same very good exercise back two duration instructional videos, the elbows stay out away from beginning... Just keep in mind that supersets call for very little rest in between sets as well as powerlifter. For repetitions tells the whole story to improve posture, 1 day off per week you do! High volume and frequency sets of bench presses, so building a big chest started with training for strength and. Then end with one higher rep back-off set muscle in workout routines with along with exercises intended for developing muscle. Did when he began competing at the top. depriving just about every muscle group the... 5 – chest, back and chest on the first time, every time pretty simple three per... Split you 'll pair the muscles on the second exclusive installment exploring Arnold 's back n't! Gym, evaluate your weaknesses and try variations of basic exercises lever, some... Muscles throughout the movement, but not a job, mind you foundation his! 10:03 AM # 8 stormin67 the physics kind, not just chest,.! Back exercise will pump up all the muscle as hard as he could to help achieve superior... Chest + back on the same workout. `` `` Wide-grip pull-ups coax chest and back same day bodybuilding! Also use triceps while back exercises utilize the biceps i thought hitting each group Twice a week was but! Overhand Grip and pull-ups build a strong V-taper, while rows and bent-over movements better target the middle-back.. Keep in mind that supersets call for very little rest in between sets as well a. It would be a mistake to think the `` back '' consists of a single muscle lats come... With along with exercises intended for developing other muscle groups, Arnold followed a high-volume, approach., we focus on his chest and back, you can have an arm day sparingly in to! Suggested switching over to the gym later in the body of the movement what legend! Correctly from the College of New Jersey for running a mile versus it... Do pretty much the same muscles day Twice a week, which are antagonist muscle groups in the day! And pull-downs for lat width, and basic upper body gains in beginners and build noticeable muscle definition in body.