Back as auxilary muscle

**Caesar** · 02-08-2006, 04:21 PM

Yesterday, i had a very good and intense back workout. Today, i worked my chest, but i was WEAK. I was doing about 20 pounds less than i was the week before. Im trying to figure out why. I just changed my routine so that my chest day is the day after back day. Could a tired back have anything to do with why my chest workout sucked today? Or do you think it has more to do with me starting to cut about a week ago. My diet has been really clean, so im really hoping that's not that reason why it is. Does everyone else's strength go down that far when they cut? Maybe I'm just overtraining......not sure. Thanks for the help.

**Squaggleboggin** · 02-08-2006, 04:39 PM

Your back is involved in most every compound movement you do, so that could be the problem. Whether cutting will affect you depends on how large your caloric deficit is. If it's something small, maybe not; if it's large, it may affect you very much so. Just keep track of which goal you're progressing towards - as long as you're slowly progressing towards one or both, you're doing something right, but it may be a good idea to just cut or strength train instead of doing both at the same time.

**maxpro2** · 02-08-2006, 04:42 PM

How long have you been doing your routine? I would think your bench #'s would go down because your shoulders are used a lot for back exercises as well as benching.

**Caesar** · 02-08-2006, 04:56 PM

this is the first week of the new split and cutting diet. I'm trying to have a 800 calorie deficit. My split looks like this:

Mon- Back
Tuesday- Chest, Traps
Wed- Off/Cardio or basketball
Thurs.-Lower Back/Biceps/Abs,
Friday- Shoulders Triceps
Sat.- Legs

I've also upped my volume and maintained a high intensity to hopefully burn a few more calories, but nothing crazy. I try to never do more than 9 working sets for a large muscle group (back, chest, shoulders, legs), and 5 or 6 for small ones (bi's, tri's, traps..)

If i have i continue to feel weaker, i might take a 4 or 5 day break to try to get some rest and then go back at it with some more energy.

**kenwood** · 02-08-2006, 05:28 PM

Originally Posted by Caesar

this is the first week of the new split and cutting diet. I'm trying to have a 800 calorie deficit. My split looks like this:

Mon- Back
Tuesday- Chest, Traps
Wed- Off/Cardio or basketball
Thurs.-Lower Back/Biceps/Abs,
Friday- Shoulders Triceps
Sat.- Legs

I've also upped my volume and maintained a high intensity to hopefully burn a few more calories, but nothing crazy. I try to never do more than 9 working sets for a large muscle group (back, chest, shoulders, legs), and 5 or 6 for small ones (bi's, tri's, traps..)

If i have i continue to feel weaker, i might take a 4 or 5 day break to try to get some rest and then go back at it with some more energy.

try no more than 12 working sets for large muscles and no more than 7for small

y dont u do try a push/legs/pull routine...with the workout routine u have right now whats the whole workout consist of? exercises/sets/and reps

**kenwood** · 02-08-2006, 05:28 PM

oh yeah basketball is cardio

**Squaggleboggin** · 02-08-2006, 05:30 PM

Originally Posted by kenwood

try no more than 12 working sets for large muscles and no more than 7for small

y dont u do try a push/legs/pull routine...with the workout routine u have right now whats the whole workout consist of? exercises/sets/and reps

He already follows the set/rep parameters you mentioned. I see nothing inherently wrong with his split, assuming he gets ample rest.

**kenwood** · 02-08-2006, 05:36 PM

Originally Posted by Squaggleboggin

He already follows the set/rep parameters you mentioned. I see nothing inherently wrong with his split, assuming he gets ample rest.

haha ur right

**Caesar** · 02-08-2006, 07:48 PM

Im an architecture major in college, so sleep is fairly inconsistent unfortunately, but it does average out to 8 hours/night. There's not much i can do about that, but if i'm feeling fatiued, i'll combine a couple days to rest.

My workout:

Monday- Back
Pullups 2x10
Bent over Rows 3x8 (i have some lower back problems, and when i'm feeling good, i do stiff legged deadlifts instead)
Supinated Grip Rows 3x6
NG Cable Rows 2x 6
Reverse Pec. Deck 3x8

Tuesday- Chest/Traps
DB Press 3x8
Decline Press 3x8
Incline DB 2-8
Weighted Dips 2xF
Shrugs 4x10

Thursday- (pretty light workout day, just trying to concentrate on some weak areas and burn some calories)
Lower Back, Bi's, Abs

Hyperextensions- 5x10
Bar Curls- 3x8
Db Curls- 3x8
Weighted Crunches
Throwdowns

Friday- Shoulders, Triceps

Miltary Press 3x8
NG Bench 4x8
DB Overhead Press 3x6
DB Tricep Extension 2XF
Lateral Cable raises 2xF

Saturday-Legs
Leg Press or Squat 5x6
DB Lunges 3x6
Leg Extension 2x F
Leg Curl 2x F
Weighted Calves Raises 3x F

I havent done a push/pull split in a couple years. I was planning on reworking my training routine once my cutting phase was complete (im guessing a month or so). I'll probably go ahead and go back to that format to do something to change it up. My body is probably adapting to what i've been doing (usually concentrating on fewer muscle groups each workout with 1x/week frequency). I've also really looked into getting into the RR/Power/Shock routine.

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