Should I do more?

xcaseyxjonesx · 02-07-2006, 05:14 PM

Hey all, on my chest/back day I feel like I haven't really recieved the burn I want on my back. Do you think it would be ok to do like 4 sets of bb rows being that they are my last workout of that day?

wato20 · 02-07-2006, 05:26 PM

alrite bro maybe dont do ur back on the same day as ur chest as they are 2 of ur biggest muscle groups. do chest one day and back another. wat exercises do u currently do for back?

jornT · 02-07-2006, 05:31 PM

How about add to the intensity instead of the volume?

Lineski · 02-07-2006, 06:53 PM

I think it'd be easiest for us to give a better evaluation if you posted what you do for chest and back as far as typical exercises and sets...at least the number of sets per bodypart would be beneficial. Also, is your back not growing at all or have you hit a plateau? Are you looking to add width, detail, or thickness? I think all the guys here including myself would love to help, but we could help more if you gave us just a tad bit more to go on.

**tim290280** · 02-07-2006, 08:38 PM

More info!

At a guess I'd bet you do chest first, try doing back first.

Nothin' but a peanut!! · 02-08-2006, 03:47 AM

always try to finish with a pump
sometimes going back to your first exercise for one final burn out set works
like jorn said do more intensity rather than doing more

Rocky · 02-08-2006, 05:55 AM

Hey man. I've recently changed to a chest and back split and it's working well for me (most of the time!)
Until I see your routine, I can only make general suggestions. As JornT said - maybe your intensity should be the first thing you look at - more volume is rarely the answer in a programme.
Another thing I do in all my sessions is to add some sort of intnesity technique to 1 or 2 of the exercises per body part. For example:

Bench press - 2 sets to failure followed by a couple of forced reps
Pec Deck - 2 sets to failure follwed by a flushing set

Bent over rows - 2 sets to failure then partial reps
Close grip chins - 2 sets to failure then a couple of rest-pause reps

Might be just what you need to increase the overload on the muscles.

jornT · 02-08-2006, 06:08 AM

Quote:

Originally Posted by Rocky

Hey man. I've recently changed to a chest and back split and it's working well for me (most of the time!)
Until I see your routine, I can only make general suggestions. As JornT said - maybe your intensity should be the first thing you look at - more volume is rarely the answer in a programme.
Another thing I do in all my sessions is to add some sort of intnesity technique to 1 or 2 of the exercises per body part. For example:

Bench press - 2 sets to failure followed by a couple of forced reps
Pec Deck - 2 sets to failure follwed by a flushing set

Bent over rows - 2 sets to failure then partial reps
Close grip chins - 2 sets to failure then a couple of rest-pause reps

Might be just what you need to increase the overload on the muscles.

Hey Rocky, you're training sort of like me not so long ago, Bodypart split, but going to failure...and beyond. That's NOT the best way. I know we bodybuilders are used to think more is better, but it isn't always. You definitly overtrain if you do that often.

Rocky · 02-08-2006, 06:15 AM

Am starting to wonder the same thing. It's been working for ages, but hitting a sticking point again, so may change it around. I still believe that it's a highly productive style though. And I don't do every exercise to failure if I manage to get my target number of reps out I stop, and I only add intensity techniques to 1 maybe 2 exercises per session, not all of them cos that would be too much!

jornT · 02-08-2006, 06:28 AM

Not so long ago I thought overtrainig was BS which only happend to people who live at the gym, but I've been reading alot lately. With going to to the target reps you already work your body hard and training longer then 3 weeks for 90% means your body can't keep up with recovery. That's why you need to periodise. Week four, cut out alot of volume. Training ub/ul split hitting every muscles twice a week leads fast to overtraining (or simply fatigue, which means your not overtrainend already, but you just hit a platue, while with a week low volume your body catches up and week 5 your good to go again). Like Hdogg said, protein synthese is highest 26-48 hours after training. Yes it takes longer for a muscle to recover fully, but I don't care about full recovery, I care about maximum growth. So if you are recoverd for say 80% after three days, don't wait a another 3 days to be 95% revovered, it's not efficient.

xcaseyxjonesx · 02-08-2006, 06:31 PM

Day 1 : Chest and Back
Flat Barbell Bench Press : 2 x 6-8 reps
Low Incline Dumbbell Press : 2 x 6-8 reps
Dips : 2 x 6-8 reps

Chin ups : 2 x 6-8 reps
Deadlifts : 2 x 6-8 reps
Barbell Rows : 2 x 6-8 reps
Shrugs : 1 x 10 reps

sorry bout that. maybe ill try the back first, but i think the chest work out would be better first wouldn't it? I'm the noob though so i'll try it. I also do db rows.

Rocky · 02-09-2006, 06:33 AM

Another thing you could try is supersetting between the muscles.
I did this on arms yesterday and it felt great! If the gym isn't too busy I'm gonna try it on Chest and Back day.

Something like Flat Bench and chin ups, do a set of bench and then straight to a set of chins and then back again until you've finished all your sets for each exercise. Probably won't be able to use as much weight but it shuttles the blood back and foirth and you get a great pump and my arms are really feeling it today from doing it! Works really well with antagonistic muscle groups.

xcaseyxjonesx · 02-09-2006, 03:33 PM

dang rocky your a madman, but i'll try it. pray for me.

**tim290280** · 02-09-2006, 09:10 PM

I train like that all the time, the supersetting between muscles is good stuff. The only time I found it hard was doing hamstrings and squats, but then again I'm missing a chunk out of my hammy that they used to patch up my knee.....

Just on the overtraining thing; I used to go in for the hardgainer/mentzer/jones mentality of training and really did find it hard to recover between workouts. But that was due to working to failure. When I started palying football I couldn't train to failure so I found that working within your limits you can still progress, and your recovery is much better. Plus you can up your workload which means that your body can handle more bouts (which means more hypertrophy, more muscle, more strength).