The longer an athlete goes in for sports, the harder it is for him to progress, this rule also applies to bodybuilding. It is almost impossible to find someone among beginners who does not progress with each workout, but if you search among experienced athletes, it may turn out that half of them are now in a plateau. In order to progress constantly it is necessary to try new training options, use high volume methods, change the intensity, use periodization, etc. One of effective methods overcoming stagnation is the simultaneous training of the antagonist muscles.
Antagonists are those muscles that are opposite to each other, for example, biceps-triceps, chest-back, back-anterior delts, quadriceps-hamstrings of the thighs. The point of training these muscles is that when one of the antagonists is pumped, the opposite muscle group begins to actively recover due to the powerful blood flow, this method also provides more powerful pumping and improves muscle recovery. In this article we will talk about chest and back training in one day, by the way, many professional athletes also trained these two muscle groups in the same workout, one of which was Arnold Schwarzenegger.
Pectoral and back training in one day
Today is a back workout and pectoral muscles one day seems like a very smart decision. In our lesson, we will only use basic exercises that better stimulate growth. muscle mass... For athletes with an experience of 1 to 3 years, we have compiled the following training program:
- Pull-ups wide grip(3-4 X 8-12);
- Bent over barbell (3-4 X 8-12);
- Dumbbell Rows (3-4 X 8-12);
- Press the bar on horizontal bench(3-4 X 8-12);
- Dumbbell bench press incline bench(3-4 X 8-12);
- Wiring with dumbbells (3-4 X 8-12);
- Pullover for stretching chest(3-4 X 8-12).
Try to fit all of these exercises into 60-70 minutes. Rest between sets should be 30-60 seconds. Before starting each exercise, it is recommended to do several warm-up sets, or it will be necessary to increase the weights using the pyramid method.
Arnold Schwarzenegger trained chest and back on the same day and used supersets. By the way, Arnold was one of the first to train antagonist muscles with supersets and succeeded, while other athletes from the golden era of bodybuilding trained on split programs and ended up lagging behind those who used high-volume training methods. It should be said that training with supersets is too exhausting and is only suitable for experienced athletes with many years of experience. If beginners start using such a training program, they will easily get overtrained in a few weeks. If you do not know how to apply this training method, then we recommend that you familiarize yourself with. So, a chest and back workout on the same day with supersets will look like this:
Before starting to work with the working weights, it is necessary to perform several warm-up supersets. Rest between exercises in a superset should be 5-10 seconds, and between supersets 1 minute. It is not recommended to train in this way at every workout even for athletes with many years of experience, since such a training method is too exhausting and can cause a plateau state. We recommend training according to such a training program every other time, once - a regular workout, then - a session with supersets, that is, workouts should alternate. By training in this way, you will progress faster and be able to achieve better results.
Chest and back training with supersets from Stas Lindover
Most newbies and we can say the bulk of experienced athletes in the world bodybuilding give their preference to training according to the classical scheme three-day split(Example: chest / biceps, back / triceps, legs / shoulders). That is, large muscle groups are trained on different days.
But professional athletes are convinced that muscle antagonists must be downloaded in one day, accordingly building your training splits... For example, the biceps need to be pumped with the triceps, and the quads with the hamstrings. Following this logic, it can be assumed that the chest should be pumped in conjunction with the back, since their physiological functions are opposite to each other.
Arnold Schwarzenegger himself became the legislator of chest and back muscle training in one day. He was convinced that working out the back and chest together was the shortest path to building enormous muscle mass in the core.
According to Arnold, the main positive aspects of alternating the load on the muscles of the chest and back are:
- Saving time; the workout is much faster.
- Ability to work with large weights for gaining mass and developing strength.
- Effect and high-quality pumping of muscles (both chest and back) for their complex load; the muscles are filled with blood for a longer time.
- High muscle density due to work with extreme weights.
At first glance, such a training technique may seem very subjective, if not for one very important point... When, after doing the chest exercise, you start training your back, you will certainly find that reps and sets go much easier than when you train these separately. muscle groups... Moreover, it is possible that even the working weight in back exercises will increase by a couple of kilograms. The same result will be expected when you change the sequence of the exercises. For example, if you start your workout with exercises for your back muscles and then work out your chest, you will notice that you can now increase the working weight in chest exercises as well.
Why it happens? The thing is that the contraction of any muscle leads to a simultaneous stretching antagonist muscle... In addition, during the contraction of the working muscle, its antagonist struggles to resist stretching, preventing it from fully manifesting its strength. A similar process applies to the back and chest. However, there is one important feature here: if you first tire the antagonist muscle, then the resistance to stretching will not be so strong. This means that the working muscle will be able to more fully realize its strength potential, while increasing the working weight. And we know that the heavier the barbell, the more fibers are included in the work. That will ultimately result in faster and better muscle growth.
Chest and back program from Arnold in the superset
Arnold Schwarzenegger conducted his training according to the method, that is, there is an exercise on the chest, and then, without rest, an exercise on the back.
- + - 5 sets + 1 warm-up
- rest 1-3 min
- + - 5 approaches
- rest 1-3 min
- + - 5 approaches
- rest 1-3 min
- with weights + - 5 sets
- 5x15.20 reps
There is one thing about this program - it is quite heavy, if Arnold himself was so exhausted after it that he could hardly breathe, and sweat poured from him like from a stream.
A simplified version of this program without supersets
V basic exercises be sure to do a warm-up approach. In all work sets, be sure to keep the repetitions accurately.
- Bench press - 4 x 6,6,8,10
- Wide grip pull-ups - 4 x 8,8,10,10
- Incline Dumbbell Press - 3 x 8,8,10
- T-Bar Row - 3 x 8,8,10
- Set with dumbbells - 3 x 8,8,10
- Bent over barbell - 3 x 8,8,10
- Dumbbell Pullover - 4 x 10,10,12,15
Thus, joint back and chest workouts are really the very tool that allows you to short time make yourself massive muscles shoulder girdle.
This program focuses on the back and chest. The biceps and triceps are less loaded, the deltas and abs are even less.
This program is prohibited by beginners due to the high load on the back (deadlift). Recommended to be performed in order, the elements of the exercise are designed so that at the beginning of the workout you perform the most difficult elements that require a lot of effort and for which then, there will not be enough strength to perform. There is a nuance to the order in which pull-ups and deadlifts are performed, it is better to perform pull-ups at first, which will reduce the load on the vertebrae in the future, but if your back is okay and you are equipped with good equipment. Can be done initially deadlift, then pull-ups.
Every day, at the beginning of the workout, we knead the joints, it is better to come to the gym by bike, which warms up the muscles before the upcoming workout. At the end of the workout, hang for 20-30 seconds to straighten the vertebrae. When you exercise with a lot of weight, your vertebrae move towards each other a little, which leads to a decrease in height. Therefore, this item should be required if you do not want to suspend your growth yet. Weight should be calculated at your discretion, as they say "for each his own."
The program looks like this:
The first day
Breast
1. Light weight barbell press. For warming up muscle fibers.
3-4 sets of 15-20 reps.
3-4 sets of 10-12 reps.
Triceps
3. Dips on the uneven bars. For experienced ones - push-ups with a pronated grip, for more triceps load. (This exercise is done at will, not strictly mandatory)
3-4 approaches to the maximum.
3-4 sets of 8-15 reps.
Legs
5 . (heavy weight).
4-5 sets of 8-15 reps.
Press
3-4 sets of 6-10 reps.
Biceps
4. Biceps pull-up narrow grip to the chest.
3-4 approaches to the maximum.
2-4 sets of 8-10 reps.
Press
6. ... It is advisable to perform this exercise with straight legs, but depending on your capabilities, it can be performed with legs bent at the knees, but in no case change the angle during execution.
3-4 sets of 15-25 reps.
As a result, we get a bunch of BACK + BACK + BACK + BICEPS + BICEPS + PRESS.
Breast:
A dumbbell press is perfect for pumping this muscle group. It is important not to repeat everything you do with the bench press. The more sets you do with dumbbells, the less effective they will be.
An improved system will help you here. How it's done:
The first step is to choose a dumbbell weight that you can barely do 12 reps. Do the approach to failure. Next, carefully place the dumbbells on your chest and rest for about 15 seconds. Then do it again to failure and rest again. You need to do 5 of these sets with breaks.
Ideally, there will be about 25 reps. If the times do not coincide strongly, then adjust the weight of the dumbbells up or down. Once you've done it, hit it all with push-ups. Strive to do 50 times. Remember to do it to failure, then take a short break and do push-ups again. Until you get to 50 times. Congratulations! If you did it, then the most powerful pump is guaranteed!
Back:
The same training method can be applied to lats back. With the rest-pause method, do 25 repetitions of the barbell row to the belt. Then blow on horizontal pull-ups in Smith. You need to pull yourself up off the floor 50 times.
For a mighty cp, use a barbell, not a block deadlift. This is where you better replace the bent over row with a T-bar row. V this exercise it's easier for you to keep your balance. Because of neutral grip you turn on your lats to the fullest.
Most beginners start training their back and chest on different days, but professional athletes are convinced that the antagonist muscles need to be pumped on the same day, building their training splits accordingly. For example, the biceps need to be pumped with the triceps, and the quads with the hamstrings. Following this logic, it can be assumed that the chest should be pumped in conjunction with the back, since their physiological functions are opposite to each other.
This rule was followed by Arnold Schwarzenegger, who was convinced that joint training of the back and chest was the shortest path to building huge muscle mass in the core. At first glance, such a training method may seem very subjective, if not for one very important point. When, after doing a chest exercise, you start training your back, you will certainly find that reps and sets are much easier than when you train these muscle groups separately. Moreover, it is possible that even the working weight in back exercises will increase by a couple of kilograms. The same result will be expected when you change the sequence of the exercises. For example, if you start your workout with exercises for your back muscles and then work out your chest, you will notice that you can now increase the working weight in chest exercises as well.
Why it happens? The thing is that the contraction of any muscle leads to a simultaneous stretching of the antagonist muscle. In addition, during the contraction of the working muscle, its antagonist struggles to resist stretching, preventing it from fully manifesting its strength. A similar process applies to the back and chest. However, there is one important feature here: if you first tire the antagonist muscle, then the resistance to stretching will not be so strong. This means that the working muscle will be able to more fully realize its strength potential, while increasing the working weight. And we know that the heavier the barbell, the more fibers are included in the work. That will ultimately result in faster and better muscle growth.
Thus, joint training of the back and chest is really the very tool that allows you to make yourself massive muscles of the shoulder girdle in a short time. However, do not try to use super-sets. The method of training the chest and back is such that first you perform working approaches for one muscle and only then move on to approaches for another. Start your workout with a chest exercise, then move to your back. Then again for the chest and after it again on the back. Practice this split no more than 1 time per week.
- rambosix
I wondered if it was worth changing the trainer and making biceps-triceps and back-chest
- DIDRO
Yes, Schwarzenegger visited the gym 2 times a day and hung out there for several hours, plus pharmaceutical support, but normally you can't pump your chest and back in one workout, it takes from 40 minutes to an hour on my back.
- DIDRO
Biceps-triceps is another matter, I always do this.
- rambosix
DIDRO,
here are many doing back biceps, I got it on the back, shoulders and biceps with a trapezoid!
and so I pump my back and there is no strength left on the trapezium, but I don’t know how to try it on the chest
- smn85
Back chest all-so too volume training... I would not be able to work well on this and that.
It's another matter if the back is broken, for example, by thickness and width, then one part can still be
- pressman
Back - Chest are exceptions, biceps - triceps can be considered as antagonistic muscles.
Famous athletes also spoke about this, I believe that 3 main muscle groups - back, chest, legs should be pumped exclusively on different days!
- Cyborg
You just don't need to swing your chest and back in one day!
- artemiyz36
Cyborg,
yes. it is preferable to do large muscle groups on different days
- redwer
One day stupid back - and biceps, etc. / another day chest and triceps (according to the trainer's method) .... I don’t remember but something like that! it seems to me a sense to delve into it until you try it yourself ....... you work out like this and roskazy as a result - I will be glad to listen
- konstantin2302
Hello Athletes! Muscles - antagonists can be "pumped" in one workout. You can even combine the "incompatible" let's say legs and chest ... or biceps-deltas-calf-triceps-quadriceps thighs .... I think many have seen this in the halls.
In K-1 training or other martial arts, athletes use many muscle groups and after the main training they go to the "rocking chair" to earn some volume and relief.
I do not want to provoke a confrontation .. but the PL and BB can now say that I'm wrong. That you need to give "explosive strength" or "isolated" training so that everything grows and grows.
Let's not forget that our body does not like "constancy" and sooner or later will turn on self-defense systems, or, as we say, a plateau or stagnation.
INDIVIDUAL training program is an INDIVIDUAL approach to building your body.
The coach is always right, but don't be afraid to give him advice on the reaction of a particular muscle group.
The athlete always knows what he needs, but do not exclude the possibility that your bench press colleague dominates the results and the ways to achieve them.
You are an individual development system! Do not forget about this and do not rush to "do the same as that quality over there" or "chew like our idol in the hall."
Pull yourself together and make it what you want. Learn to FEEL yourself, learn to UNDERSTAND YOUR BODY.
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