chest/back split

[L3]

ok so i am experimenting with my chest/back split.

up till now I have been training chest/back in one day as follows in that order:
------
1 flat BB bench
2 chin ups
3 bent over rows BB palms out
4 neutral grip machine press
5 super set with pyramid- machine bench / close grip palms up cable pulldowns
------

my set/rep scheme for each excercise is dynamic, but usually i stick to 1-2 warm up sets, then 2-3 work sets with a RP, and depending on the excercise a strip set immediatley follwing the RP, always train till fail never more than 10 reps (unless its a strip)

takes a little over 1 hr, and i am ****ing toast by the end


so ive been reading and the majority of the board likes to split up back and chest in two consecutive days, so i figured i'd experiment.

yesterday was chest day and i used this excercise routine:
---------
1 incline BB benchpress
2 flat DB benchpress
3 cable flys (hi to low)
4 dips
5 machine press, switch bentween wide and neutral grip strip sets
---------
all kept it at light weight high reps to get the muscles used to the movements only took 40 mins, just peachy afterward, and that felt very very werid

i know ive only had 1 workout and no way can i possibly judge the effectiveness of it by that, but im just curious, has anyone noticed any significant advantages to training chest and back in the same day vs. different days.

im raising the issue because my arms have exploded in strenght and size ever since i started to train bi/tri in one day

im starting a cycle in june so fatigue should be no issue, just looking for experience/opiniopns for people who have trained chest/back in one day vs in two days

thanks bros

[Born2Juice4Ever]

I have been following convenctional practices for many many years myself.
For example:

M-Chest bi or tri
T-Quads only 40 cardio
W-Back (this includes traps of course) bi or tri depending on what was done Monday
T-off--can sometimes hit 4o cario alone
F-shoulder alone, or with tri, bi abs
S-Hams calves--cardio depending if my 3rd day of cardio in 7 days
S-Off
Cardio always 3 times per week 40 min session.
Tri, or bi, or abs interchanged during the week with various big muscle parts.

2 days off, 5 days on. Muscle working days not always as per schedule, days off not always as per schedule--that was just an example.
I rarely opt for ulternating big muscles during the same workout. Back and chest for example, that even though DO work synergestically, it just takes too much time IMO and too much energy out of me.


B2J

[O-Train]

IMO high frequency, high intensity with lots of recovery works the best (for me anyways). For that to work you need to train a lot of muscle groups together. I train everything 2x every 8 days but only spend about 4hrs in the gym/week.

[L3]

ok thanks for the input boys!

[IronRobi]

I've trained this split before. It had it's pro's and con's. For one, I always left the gym feeling like the thickest guy in town because I had a pump in front and in back. Training back would stretch the chest out, and training chest stretches the back. Felt good. The con was that since it was 2 huge muscle groups, I didn't feel I could train each to their fullest. That's why I switched to Chest/Shoulders and train back on it's own now. I also have an arms day where I do bi/tri/forearms. And legs on their own.

There have been studies that show that stretching between sets promotes blood flow and recovery which leads to more gains. One thing you can try is superset between chest/back exercise. Example: 1 set of flat bench followed by 1 set of bent over rows. Or try 3 sets of chest exercises followed by 3 of back, etc. etc...

[C-money]

I've trained this split before. It had it's pro's and con's. For one, I always left the gym feeling like the thickest guy in town because I had a pump in front and in back. Training back would stretch the chest out, and training chest stretches the back. Felt good. The con was that since it was 2 huge muscle groups, I didn't feel I could train each to their fullest. That's why I switched to Chest/Shoulders and train back on it's own now. I also have an arms day where I do bi/tri/forearms. And legs on their own.

There have been studies that show that stretching between sets promotes blood flow and recovery which leads to more gains. One thing you can try is superset between chest/back exercise. Example: 1 set of flat bench followed by 1 set of bent over rows. Or try 3 sets of chest exercises followed by 3 of back, etc. etc...


This is the exact reason i quit doing that split aswell, felt awesome after, but i could tell i could stimulate the muscle groups better training them on different days... especially back, i have to do huge volume for back to make any gains

[Dozer1980]

id do back and bi's day 1 chest and tri's day 2 legs and shoulders day 3 with 1 day on 1 day off style