A strong back and sculpted chest make the body not only beautiful, but also physically resilient. Although these areas are not as prone to fat accumulation as the buttocks, thighs and abdomen, they need to be worked on to strengthen muscle tissue. The chest and back are antagonists. This means that working one muscle group promotes blood flow to the opposing muscles, which allows for increased productivity and effectiveness of the workout.
Rules for training the back and pectoral muscles in one day
Chest and back training, organized on the same day for several weeks, will allow you to quickly build muscle mass in your core, creating a beautiful relief. To understand this effect, it is necessary to consider the peculiarities of the functioning of the antagonist muscles, which include the “back-chest” groups.
When any muscle of the human body contracts, a simultaneous stretching of the antagonist occurs, during which the latter exerts resistance. This is manifested by the fact that the stretched antagonist prevents with its strength the maximum development of the trained muscle. This phenomenon is also observed in the “back-chest” muscle group pair. In view of this physiological feature, you need to exercise within one day.
Training to simultaneously work out the muscles of the chest and back necessarily includes strength exercises, which require crossbars, barbells, dumbbells and sports benches. To achieve the desired result, you need to organize classes in a fitness room equipped with high-quality sports equipment.
Be sure to watch: “Making” breasts without surgery and diets: exercises for the sternum muscles for women and girls Recommendations on how to pump up a girl’s breasts and quickly tidy up a man’s sternum muscles at home Pump up the chest correctly and with maximum impact Exercises that will help pump up the muscles man's sternum
Training frequency
Any muscles should not be loaded too often - they will not have time to recover from the previous workout. This pattern is determined by the biochemistry and physiology of all living things: muscle fibers are destroyed during active work, and then they are built up with a reserve, “ensuring themselves” in case of more severe tests for the body.
Therefore, the optimal frequency of strength training is 2-3 times a week with breaks of at least a day. Classes should last no longer than an hour. For muscle growth you also need to eat well and properly, consume at least 100-125 grams of animal protein per day
It is equally important to add vitamin and mineral supplements and protein shakes to your diet. Athletes need to drink at least 2.5-3 liters of clean water per day
In this video you will learn how to train your chest and triceps at the same time.
The concept of supersets is an effective combination of exercises for different muscles
A superset is an effective approach to organizing strength training. The complex consists of exercises grouped in groups of 2-3. They are performed without a rest break.
There are 2 types of supersets in bodybuilding:
- exercises are grouped to work one part of the body, for example, the chest;
- Several exercises differing in technique and area of influence are grouped.
The back and chest superset has the following benefits for the bodybuilder:
- The duration of the workout is reduced without compromising its productivity.
- Training using the superset program allows you to work with large loads, which makes it possible to intensively strengthen the muscular corset of the back and chest.
- A pumping effect is achieved: muscle tissue during intense training without rest breaks is strongly pumped with blood, stretching its fibers. Due to this, the muscle tissue is qualitatively worked out, acquiring a noticeable relief. The pumping effect leads to muscle volume increasing by 5-10%.
The program described above is suitable for both beginners and advanced athletes. The specifics of the development of the complex will depend on the level of physical fitness of the person.
Important! A complex of intensive back-chest training designed for men. For women who are not professional bodybuilders, supersets are not suitable due to the intense strength loads. Also, excessive pumping of the muscles of the back and chest will lead to disturbances in the proportions of the female figure.
Use supersets
This is not a new idea, but supersets will help the widow reduce the time she spends in the gym, allowing her to do more work in less time, giving her an incredible feeling of fullness in her muscles. There are no strict rules for creating your own supersets, but most often they consist of a combination of two exercises on the antagonist muscles.
Let's look at how this is done using the example of the chest-back ligament.
Supersets were popularized by Arnold Schwarzenegger and have repeatedly led him to victories in numerous competitions. The superset recommendations described below will allow you to achieve the kind of upper body volume that the great Arnie would approve of.
If you plan to do this workout today, don't wear a T-shirt that is too tight unless you want to rip it. Get ready, an incredible pump awaits you!
In the classic sense, a superset is when you perform the first exercise, and then immediately (after catching your breath if necessary) move on to the second exercise. Both of these exercises together make up one set of your superset.
Move on to the next superset after completing all sets of the previous one. Rest no more than 90 seconds between sets; if 60 seconds is enough for you, rest less.
Superset 1: Bench press with medium grip / pull-ups
It may seem more logical to you to start with the bench press in combination with the lat pulldown, but the proposed implementation is better for two reasons. Firstly, the incline bench press develops the upper pectoral muscles, and, you see, there is not a single athlete who could complain about an overdeveloped upper chest. Secondly, there is nothing better than pull-ups for developing a wide and powerful back.
If you cannot freely perform pull-ups with a wide grip, still try not to replace this exercise with lat pull-downs. Use your partner's help, let him support your feet. Whatever you do, try to stay within your target rep range.
If you cannot lower the bar low enough due to a weak shoulder sprain or previous injury, then stop a few centimeters from your chest in a position where your shoulder joints feel comfortable. Use restraints if necessary to protect you from injury.
Superset 2: Dumbbell Flat Press/Dumbbell Bent Over Row
I love this combination because both exercises work well together. When we pump the pecs with dumbbells rather than a barbell, we force each arm to work separately and this allows us to engage many stabilizer muscles. As you perform, focus on the negative portion of the movement, slowly lower the dumbbells, and then actively but control the weight back up. Use the peak contraction method at the point of maximum tension.
Don't give in to your ego when you're in the gym. If your barbell weight is 90kg, that doesn't mean you should use two 45kg dumbbells for this exercise, they're not the same thing.
Superset 3: Crossover/Close Grip Lat Pulldown
It is normal if you feel tired at this stage, especially if you are new to this type of back and chest training. Exercising on a cable machine will give you a little respite, but this does not mean you can relax or work half-heartedly.
When performing a crossover exercise, try to stretch and contract the pectoral muscles as much as possible at the extreme points of the amplitude. Doing this exercise will help fill your muscles with blood and nutrients.
When performing a lat pulldown, similarly focus on contracting your back muscles at the bottom of the movement. Lower the implement very slowly in a controlled manner.
4 superset. Push-ups/hyperextension
While these chest and back exercises are great when done with just your body weight, you can make them more difficult by lifting one leg during push-ups or picking up extra weight when doing hyperextensions.
Hyperextension is an exercise that involves the hip joint. The lumbar region should not be overloaded. Focus on working and contracting the upper gluteal muscles.
And finally, a pullover
Arnold regularly did this exercise, rightly believing that it allowed him to enlarge his chest. Lower the weight slowly, counting to five, and raise the weight quickly, counting to one. Contract the muscles at the top as hard as possible before lowering the weight again.
Effective training program
The program for simultaneous training of the back muscles and sternum involves a duration of 45 minutes. Before interacting with large loads, a preliminary warm-up is always necessary. The maximum pause between exercises from one complex does not exceed 10 seconds.
To achieve the desired result, preventing the “plateau” effect and complications from the musculoskeletal system, it is recommended to organize supersets no more than 3 days a week. High-intensity strength training alternates every other day with regular sports loads in the gym or at home.
List of classic exercises performed in pairs:
- bench press combined with wide-grip pull-ups;
- power techniques with dumbbells in a lying position on a bench along with bent-over barbell rows;
- push-ups on the bar along with pull-ups with a narrow grip on the bar;
- “half-over” to work the chest muscles.
The superset is suitable for advanced athletes, while for beginners it is optimal to train at a less intense pace.
Three-day split for mass is one of the most effective training programs
The three-day split is not only one of the most common training programs, but also one of the most effective. It is used not only for gaining muscle mass and increasing strength, but also for losing weight.
Dividing the training process into three parts per week allows you to effectively work out muscle groups and give them time to recover.
Advantages:
Three workouts a week is a classic not only in bodybuilding, but also in other sports. The optimal frequency of training allows the practitioner to gain muscle mass very effectively. Naturally, to improve the effect, you need to eat right and get enough sleep; muscles grow in your sleep.
Each muscle group is worked once a week. Usually this is one large + one small muscle group. For example, on the first day you train your legs and shoulders, on the second - your back and triceps, on the third - your chest and biceps.
At the beginning of training, you always first perform heavy basic exercises that involve many large and small muscle groups, then move on to lighter and isolating exercises.
Professional advice from experts
Famous bodybuilding gurus will share secrets that help increase the effectiveness of your training.
Yuri Spasokukotsky, professional bodybuilder, sports blogger
If a beginner chooses Australian pull-ups to pump up his chest and back, then you can train with a weighting device, for example, a backpack on your back. This approach will prepare the body for exercises associated with more intense strength loads.
Stas Lindover, European bodybuilding champion
It is optimal to start a superset by working the chest using the bench press exercise. You need to combine this technique with pumping up your back muscles by performing block pulls.
Sergey Yugay, professional bodybuilder in the 90 kg weight category
The wide-grip bench press, which begins the superset, is not suitable for men whose chest muscles are weak to work. In this case, it is optimal to start the complex with an incline press.
Sample bodybuilder menu for every day
The following diet is approximate and is suitable for all bodybuilders and other athletes who need increased consumption of protein and carbohydrate foods (powerlifting, arm wrestling, biathlon and other strength sports).
Proper nutrition for a bodybuilder
- First: a bowl of oatmeal with egg white and pieces of fruit or yogurt
- Second: protein shake
- Third: chicken breast, vegetables and jacket potatoes
- Fourth: protein shake
- Fifth: fruit salad
- Sixth: grilled steak, potatoes and sweet dessert
- Seventh: protein shake
- Eighth: boiled eggs
- Ninth: protein shake
To our great joy, strength training in our time is available to every person, do it regularly and persistently, believe in your strength. You don't have to take steroids and strive for muscles like Ronnie Coleman or other monster bodybuilders.
You can progress quite successfully in the gym and in natural bodybuilding, that is, without the use of hormonal drugs, but with the use of competent training and sports nutrition.
Superset workout: chest back[edit | edit code]
Paradoxical solutions are valued in any business, but in bodybuilding they are even more important, since they are given only to truly extraordinary minds.
Remember how the hypnotist begins his session with a call to relax. The answer is that tense muscles serve as that strong shield that protects our mind from other people's interference. The surface layer of the brain, called the cortex, is a patchwork quilt woven from virtual projections of all muscles and muscle groups. As long as your muscles are in good shape, the electrical tone of the cerebral cortex will be high. The brain seems to be covered with a protective force field. However, as soon as the muscles relax, the field goes out, opening the way for suggestion to the so-called. the subcortex, where the intimate mechanism of individual thinking lies. As a result, the hypnotist can put any information he needs into the patient’s subconscious.
This situation is the main problem of all bodybuilders. The fact is that the act of suggestion takes place whenever our muscles get tired. And then at the end of the training, when the athlete can barely stand on his feet, he becomes his own hypnotist. The exercises he performed, their order and the working weights used are firmly imprinted into the bodybuilder’s brain. As a result, against his own will, the athlete becomes a retrograde. He stubbornly sticks to a routine training rut, resolutely rejecting new techniques and training methods.
It’s hard to imagine how many talented bodybuilders have become victims of subconscious self-hypnosis! They have become slaves to the established order of things, both in training and in life. Their existence turned into running in place, without a goal or any guidelines.
Initially, Arnold trained according to a complex that his older comrades put together for him. They were local authorities and in the evening they filled a small athletic club, where they competed with each other in working weights and the number of repetitions done. If Arnold had been different, he would have joined their ranks, and the world would never have known the Terminator. However, he was distinguished by a surprisingly lively mind, and the shackles of the training routine failed to fetter his will. Arnold was not satisfied with provincial glory, and he set out to conquer the world, and it was precisely his inquisitive mind that led him to an unusual decision: contrary to the rules, he began to train daily, and even twice a day. However, the topic of this article will be another revolutionary discovery of Arnold, which, according to him, made the native of Austria a multiple champion of Olympia. The author Joe Weider himself declared supersets a technique for small muscles. However, Arnold decided to combine exercises for the chest and back muscles into supersets. The result of such training amazed the imagination of those around him: Arnold became twice as wide right before their eyes!
Content
- 1 Superset workout: chest back
- 2 Paradoxes of practice
- 3 The secret of progress
- 4 Superset #1 Bench Press + Wide Grip Pull-Ups
- 5 Superset #2 Incline Bench Press + T-Bar Row 5.1 Arnold: Double Split
