Personally, I have always heard doing back and bi's was the better combo... though recently I have had friends and trainers who have recommended working out my back and chest together. What do you guys prefer and why? And depending which combination you like better, please offer a workout program for that day... Thanks.
back & bi's vs. back & chest??
- Thread starter bboyr
- Start date
jackcity10
New member
Just deadlift and be done with it 
ManOfMuscle
Death Dealer
Back and chest is awesome but you have to split your workout differently.
MattyBoy682
New member
I do Back + Chest 2 days per week, Bis+Tris+Shoulders 2 days per week, and Legs 2 days per week.
Melbourne
New member
I've done back/chest for a few years now. It ends up being a really big day. I only do it once a week. Maybe twice.
I alternate a chest and back movement. Say 3-4 sets of bench and then 3-4 sets of pulldown and so on. Sometimes, I'll superset as well with 6-8 reps of bench with something like 4 pull ups. Ohh, the pain feels soooo good.
It suits me especially when work is busy and I might have to miss a work out.
I also have a legs day and shoulders/arms day.
You can play around with combinations of exercises, intensity, frequency etc to suit yourself.
Mind you, I did fuck up my shoulder while doing all this, although I'm not sure that the two things are connected.
I alternate a chest and back movement. Say 3-4 sets of bench and then 3-4 sets of pulldown and so on. Sometimes, I'll superset as well with 6-8 reps of bench with something like 4 pull ups. Ohh, the pain feels soooo good.
It suits me especially when work is busy and I might have to miss a work out.
I also have a legs day and shoulders/arms day.
You can play around with combinations of exercises, intensity, frequency etc to suit yourself.
Mind you, I did fuck up my shoulder while doing all this, although I'm not sure that the two things are connected.
silver_shadow
Indiscreet Stalker
BTW, if your refering to doing lats with chest, then WSB says to do it like this anyway. similarly, bill starr has trainees do a whole body workout - yes, that's right a whole body workout for even advanced lifters.
G
GTC
Guest
silver_shadow said:
But don't advanced lifters do like 3 or 4 exercises for each body part?
joshbeam1
New member
Personally back and bi's have given me best results. Thats just me tho.
Also, on back day i do DL's...i can't imagine doing Dl's and chest on the same day and then if u wanna throw in some shoulder work taht'd be insanity.
But, i know some ppl who do back/chest and seem 2 like it, just that i don't.
Also, on back day i do DL's...i can't imagine doing Dl's and chest on the same day and then if u wanna throw in some shoulder work taht'd be insanity.
But, i know some ppl who do back/chest and seem 2 like it, just that i don't.
silver_shadow
Indiscreet Stalker
well, first off, they wouldn't be training body parts, rather compound lifts.GTC said:
secondly, 3 or 4 exercises would be about right for something like WSB (that is irrespective of lifting experience)
bill starr's routine (the other example) has lifters lift M,W,F with something like squats, bench, BB (all 5x5 worksets) and 1-2 assistance exercises. that is a typical workout, but obviously could vary, for instance, replacing bench with push presses or squats with deads. but the basic idea is roughly 3 compound lifts to train the whole body + on some days, assistance exercises. (again this is not dependent on lifting experience)
silver_shadow
Indiscreet Stalker
oh yea, HST too, talks of whole body workouts... and DC is also similar to what i described... so alot of training philosophies (good tried and tested ones) believe in this principle.
MattyBoy682
New member
joshbeam1 said:
How so?
48 hours of rest between each group of workouts.
B
B.Reel
Guest
bboyr said:
They are both fine suggestions. You need to find out what works for you. Some will overtrain biceps doing back/chest and then biceps another day and some can handle even more (gear). I like back/bi's. After i am done with back my bi's are pretty much fried and just need to be finished off...
BACK/BI
chins 3x10
deads 3x6
bb rows 2x6
bb curls 2x8
hammers 1x8
keep it simple...
Melbourne
New member
It just goes to show that everyone is different. I've tried back/biceps and it just felt all wrong. Same with chest /triceps.
I wouldn't do shoulders with either back or chest because they do so much work in both chest and back workouts. In fact, if I have to skip a work out I will usually sacrifice the shoulder day.
Thanks for the discussion.
Go Socceroos.
I wouldn't do shoulders with either back or chest because they do so much work in both chest and back workouts. In fact, if I have to skip a work out I will usually sacrifice the shoulder day.
Thanks for the discussion.
Go Socceroos.
fullypaully
New member
personally i rather do back and bi's l like to leave th big mucels like back, chest etc to be done first when i jsut get to the gym so i can work them out hard without being tired.
roccodart440
New member
bboyr said:
There is a logic for both.
back/bies: The bies are used while working back and are pre-fatigued when you work them. This is my preference
Back/chest: The logic is working opposiing muscle groups. This may be ok for the casual lifter. It is impossible for most serois athelites to do something like this to do this. The two bodyparts are just too large and the main lifts to work them too intense to be combined. Could you imagine doing 10+ sets of bench, hit auxileries and then switch over to pullings deadlifts etc. No way.
