[weakling42]

My chest is very weak and it seems most of the time i dont have any stamina on chest days. Although i feel fine on other days. I have probably been working out for 2 years and ive never really developed my back. I never feel like im working it at all. Never any soreness after a workout or anything. I need tips on my back workouts and i think my problem with the chest is linked to my weak back.


any help?

[Dragunov]

then post up u're training for back

[mr_bhana]

Posting your routine would help

The problem is most people use their arms to do all the work on back excercises. Dropping the weight a lil wont hurt and engage the mind-muscle connection. Imagine your arms as hooks with your back doing the work. Form is everything.

[Dragunov]

yep thats wright

[miggitymags]

I think you need to post your entire split and what you do for each muscle group. The body is all linked together, in one form or another, so we need the whole picture..

I actually think your 'weakness' in your upper body may stem from your 'weakness' in lower body..

[GeorgeT]

you back doesn't need to feel sore, heck my back grew like a monster in the past 3months or so and ive only gotten sore the next days like 4-5times but thats becuase i introduced a new exercise. Just make sure your doing the movement theres not alot of exercises IMO for back that you can really stack up very heavy weight, becuase most exercises have a long ROM you need to make sure the weight is light enough so that you can get the full ROM, if you don't already throw in barbbell rows and DB Rows, if you go real heavy on the db rows, like sets of 6reps then you should get be pretty sore the next morning, but like i said make sure you're going threw the full ROM. Now do you mind posting your back routine? and also id like to know is your back growing? i know your not feeling sore but has your back been growing?

[chrispghmuscle]

Please post your entire workout routine, as mentioned above..pls post your stats to..i.e age, height & weight..

[bigjohn510]

lat pulldowns and barbell rows work for me

[weakling42]

Age: 19
Height: 6'1
Weight: 190

Monday: Chest
Flat Bench - 4x8-10
Incline Bench - 3x8-10
Flat Dumbbell Bench- 3x8-10
Incline Chest flys- 3x12
Cable Crossovers- 3x12

Tuesday: Shoulders
Barbell military press- 3x10
Dumbbell press- 3x10
Barbell upright row- 3x10
Lateral raise- 3x10
Dumbbell shrugs- 3x8-10
Barbell Shrugs- 3x10

Wednesday: Legs
Leg extension- 4x10
Hack Squat- 3x10
Leg Press- 4x8-10
Squats- 3x10
Lunges- 3x10
Leg curls- 3x10
Calf Raise- 4x12

Thursday: Back
Lat pulldown- 3x10
Reverse grip pulldown- 3x10
T-Bar rows- 4x10
Seated rows- 3x10
Barbell bentover rows-3x10
Deadlift-3x8-10

Friday- Arms
Cable Curls-3x10-12
Preacher curls-4x8-10
Concentration curls-3x10
Barbell Curls-3x10
hammer Curls-3x12
Dips- 3x12
Incline Skullcrusher-4x12
Tricep ext-3x10
Close-grip Bench-3x10
Rope ext- 4x12

Saturday & Sunday off- or cardio

suggestions on anything are welcome.

[chrispghmuscle]

How about trying a 2 on 1 off split or a 2 on 2 off split. Let your body recover.

[GeorgeT]

how can you deadlift the day after legs?

[miggitymags]

wow. you need to revamp that split homeboy!

1) 5 days ON and 2 days OFF is extreme. like chris said, a 2 ON, 1 OFF will give you better recovery.

2) Stick to compound movements. You have allot of overlapping exercises that I think is overkill.. specifically, arm day.

3) Do complex compound movements FIRST! For example, Deadlift first. Squat first. BB Row first. you get the idea.

4) Research some splits on the forum. I think perhaps you need a fresh new split.

I think you have all of the key components that need to be in a split.. However, I think you aren't getting what you want out of them b/c you might be overtraining (aka - not eating and resting enough), reached a plateau, or whatever.. Either way, I think you need to mix things up across the board..

[mbrown88]

way too much arm work... arms are gettin worked a lil on all upper body days do less exercises .. and as said above dont train all those days in a row.. make sure ur eatin enough n get rest

[bigjohn510]

my split goes like this

monday-chest,biceps,calves
tuesday-legs, abs
wednesday-rest
thursday-back, calves
friday-rest
saturday-shoulders,triceps,abs
sunday-rest

get an idea from mine or maybe even use it up to you but having a sore chest and then doing military presses arent my thing

[Stone_Sour]

not to steal the thread but anyone know of a good 2 on 1 off split that will hit everything twice a week?? thanks. right now im doing a 5 on 2 off split but you just said that wasnt efficient.

[Zack]

It depends on the person dude. 5 on 2 off works great for me :)

[stalion]

basically you have to rest in between leg day and back your lower back will be fatigued from squats and that's why your back workouts are suffering.

you can try
monday chest biceps
tuesday legs
wednesday off cardio abs if you want
thursday shoulders and triceps
friday heavy back day baby.
off
off repeat
works great for me

[weakling42]

I know it seems i overtrain some things. but it just doesnt feel like they are getting worked. Like i can just keep going i dont feel like i have broken down/tired out the muscle. I do the 5on and 2off because im in college and i return back to my home town on the weekends. but if i was to switch it up.

Back
Shoulders
off
Legs
Chest
Arms
off
Hows that? or what a good split?

[Stone_Sour]

its been working great for me. ive been doing

Back/chest
shoulders / arms
legs
chest/back
shoulders/arms


(legs get annhilated, i do 8-10 sets of squats and go to failure on leg press, i also feel like i get enough leg work done by the time my legs heal it is monday and time for deadies, yes thats my nickname for deadlifts haha)

but lately ive been hearing alot about push pull? upper lower and what not and would really appreciate if someone posted a few examples of a split where everything gets hit twice a week and its a push pull or upper lower and its either a 5 on 2 off or a 2 on 1 off. thank you.

[lucifuge]

my personal favorite is
Mon: Legs
Tues: Push
Wed: Pull
Thurs & Fri: Rest
-repeat-