Thread: back and chest

I think your doing way to much both for each body part and in the same workout. Deadlifts should be moved to your Leg day. Flat and Incline presses in the same workout along with Flat BB presses? How often per week do you do this routine?

yea, not too often I see people combine those large groups. Especially not with such hardcore exercises for each

I'd be done after the back.

aggressive!

i know a lot of people frown on working 2 major muscle groups per session, but ive always done iso training. found this workout in the bodybuilding encylopedia. and so far im seeing growth. granted i have added a few more movements than arnold would reccommend. but thats because i like them.

im a real stickler when it comes to form. thats why i do regular deadlifts for back, you just have to be really aware of your lower back when you do them. also i never put in there that i do BB presses. i typed BB rows. i actually plateaued on my BB bench, so i switched to DB's to help me get past it.

I do chest/tri's, back/bi's, shoulders/legs.. It works fine without exhausting me too much. But if that works for you bro then keep going!!

Originally Posted by kevinrex86

i know a lot of people frown on working 2 major muscle groups per session, but ive always done iso training. found this workout in the bodybuilding encylopedia. and so far im seeing growth. granted i have added a few more movements than arnold would reccommend. but thats because i like them.

im a real stickler when it comes to form. thats why i do regular deadlifts for back, you just have to be really aware of your lower back when you do them. also i never put in there that i do BB presses. i typed BB rows. i actually plateaued on my BB bench, so i switched to DB's to help me get past it.

Arnold's encyclopedia is great for nutrition, physiology, psychology, and some of the exercise descriptions. However, the programs are more on the archaic side. What would be wiser would be to educate yourself on training principles so you can develop your own programs.

Also, deadlifts are NOT a back lift. They are a hamstring/glute-dominant (i.e. legs) lift. At no point in the lift do any back muscles contract; they are worked only through isometric tension.

Originally Posted by Phineas

Arnold's encyclopedia is great for nutrition, physiology, psychology, and some of the exercise descriptions. However, the programs are more on the archaic side. What would be wiser would be to educate yourself on training principles so you can develop your own programs.

Also, deadlifts are NOT a back lift. They are a hamstring/glute-dominant (i.e. legs) lift. At no point in the lift do any back muscles contract; they are worked only through isometric tension.

Wow, are you fckn serious?? So I should do deads on my leg day instead of back? What should my back workout look like? It is currently:
2x10 Straight leg deads
2x10 Bent leg deads
3x8 bent over row
2x8 single arm row

What is a good workout. I do back/bi's together and I usually superset 2 exercises at a time.

SLDL - Hamstrings
Deadlifts - Glutes and Hamstrings

But deadlift are also great for abs and I feel it in my traps at the top when I arch back and squeeze.

Originally Posted by aja44

SLDL - Hamstrings
Deadlifts - Glutes and Hamstrings

But deadlift are also great for abs and I feel it in my traps at the top when I arch back and squeeze.

I take it you are doing BGB? Looks similar to half my day 3 workout.

Originally Posted by suprfast

i take it you are doing bgb? Looks similar to half my day 3 workout.

bgb?

stands for baby got back, by built. Great workout using two of the similar workouts you mentioned on one of the days. GHR get the hams and really do wonders on the abs at the same time.

I have Built's "Baby Got Back" saved on my computer desktop. But that contradicts a lot of what I have read by others. Most have said that DL should be part of your leg routine as it main focus is glutes and Hams. Built's stating that Deadlifts are "The king of back development".

All I know for sure is that they are a MUST in any routine.

Originally Posted by ceazur

Wow, are you fckn serious?? So I should do deads on my leg day instead of back? What should my back workout look like? It is currently:
2x10 Straight leg deads
2x10 Bent leg deads
3x8 bent over row
2x8 single arm row

What is a good workout. I do back/bi's together and I usually superset 2 exercises at a time.

A lot of people put deadlifts on back days, since they still do lead to back development. I prefer to classify them as lower pull lifts, since the hams/glutes are the dominant muscles. It really doesn't matter, as long as you're doing them. I find -- and many agree -- that it's more efficient to train your lifts according to planes of motion. I used to do deads with "back" work when I use to do body part splits, and my deads have increased and improved in form a great deal since then.

I would move both those deads to either a "leg" day or better yet a "lower pull" day (meaning you would have a lower push day, making it two leg workouts a week). I think by bent leg deads you mean Romanian Deadlifts. Are you starting from the floor? If so, you're thinking of conventional deads. Romanians start (usually) from a racked position and you drive your hips out and the BB remains close to your legs on the eccentric.

If you're doing 4 exercises for your "back" day you could do two vertical pulls and two horizontal pulls. So, something like...

-pullups
-chinups OR unilateral pulldowns
-BB bent-over rows
-DB uni rows