back routine and chest

[halinsmm]

i was just curious what everyone else does on their back days and is it necessary to train my chest twice a week (monday and friday) since my chest is the hardest muscle group to gain size with.

[sarcasm]

Go check your estrogen levels. usually guys that are wimps have very small underdeveloped chests.

i kind of do the same thing i have a main chest day where i hit flat and decline barbell presses and flat flyes and i hit either dumbell or barbell inclines a few days later when i'm fresh with shoulders, for back lately i've been hitting barbell rows, db rows and pulldowns, every other week i add some kind of deadlift as well, i always train back by itself.

[sarcasm]

Add in some chins on the back routine and as far as chest, you can try sarcasm's routine or train it one day all out and let it rest and grow.  You have to see what works for you.

i get too many shoulder problems from chins and everytime i add them in my bench goes down so i do pulldowns instead, barbell rows and deads are the big movements for back anyway.

[Jr. Yates]

haha! thats quite the offer

[Jr. Yates]

and no i don't use Dorains routine

[lilwoday09smb]

switch up dumbbells and barbells, if youve been doing one for a while the new motion will help growth. also try overloading the muscle. i do incline barbell bench. flat barbell bench, incline dumbbell bench, and dips. its wrking good. you could also add in a fly movement i just choose not to because of a bad shoulder. however the most important thing is heavy weight. get a spot and do 3 working sets in the 4-6 rep range.

[lilwoday09smb]

for back i would reccomend chins ( or pulldowns), barbell rows, dumbbell rows, cable rows, and if possible deadlifts.

[Petrucci]

My last trainning routine was made by myself and i had great gains on my back. Its more thick and defined...it was
 Deadlifts
 t-Bar rows on the corner
 Dumbell rows
 Pulldowns (with a close grip) on the front
 Pulldowns with a wide grip, pulling to the back
 shrugs...

 The most effect ones for me was deadlifts and t bar rows...excellent exercises...Nowadays im not doing deadlifts anymore because i injured my lower back, but i do all the other exercises , but even like that i noted a difference in my back for worse already, after stopping deadlifts...
 So i agree with a lot of people that say that probably the deadlifts is the major exercise for back. Just do it right and you will see results

[Hedgehog]

You seem to be running for mrs. cleo with that attitude.

It *may* be okay doing your funny guy routine on other boards alexxx.

Not on this board though.

YIP
Zack

[blondmusclhunk]

Do chest and every muscle group once a week. I get the best results that way and Im sure most on here do the similar routine.  For chest try the following

Flat bench
incline bench
flyes
incorporate dumbells every so often for each excercise.

For back:
Front cable pull downs using a wide bar.

T bar rows

dumbell rows

dead lifts.

The key is heavy enough without losing form. 

[JPM]

Chest & back workout:

Pullover & press...bent arm version...great compound exercise for chest/back in the same exercise..2 sets
chins... medium curl grip..1 set
dips...added weight..1 set
Shrugs..wider grip..2 sets
Rep range 6 to 12..Twice a week or three if you wish...Six set total.

If  just doing BB'ing and not lifting too heavy, than SS the chins & dips...2 set cycle. There are dozens of different combinations for  chest & back workouts. Every one should be explored to find the key one for themselves. That would also include many rep and set plans.

Petrucci gives good advice for the most part. Though I would prefer rack DL's from about knee high.Take's much of the stress off the lower back. For me anyway.  All in all, I have always picked the SLDL over the regular DL. With the GMornings a chose second. And of course hitting the abs strongly helps to balance out the core strength when doing DL's in any form. Good Luck.

Good Luck.

[homer77]

if you want your chest to grow you need to give it time to heal up.  once a week or once every 6 days is what you need.  I have tried twice a week for lagging parts and you know what happens?  they stop getting sore and they stagnate in growth.  back- i like to do a pulldown motion followed by a row motion and flip flop.  so, chind- bent rows- pulldowns- db rows- then i do low back and rear delts.  i never do the same workout twice.  put the exercises in a hat a draw what you like. 

[buffbong]

once a week is definalty enough  of course ive done the twice a week for lagging parts like throwing in one exersize at the end of the week but after a while u do that and ur workouts get cluttered.
 ok here is my current routines for chest and back
chest
flat barbell bench
incline barbell bench
e-z bar pull pull overs
incline flyes

back
barbell deadlifts
chin ups
dumbell pull overs
one arm dumbell rows

i definatly notice from doing rows or deadlifts first my whole back has improved lats included.

also i started alternating what i do first incline or flat after every month i switch which one i do first.

[Superman]

I do alot of rows for my back, just because I've seen more gains from rows. I also do dumbbell shrugs and change it up with barbell upright rows. I advise you should train every body part, not just chest twice a week. Better results, can you dig it.

[NoCalBbEr]

heres mine, i like more free weights

chest
bench press 3 sets
incline db press 3sets
decline bb press 3sets
flat flye 3sets'
db pullovers 3sets

back
rack deads 3sets (rack deads seems to make me wider the full deads)
weighted chins 3 sets
yates row 3 sets
corner t bar rows 3sets
db rows 3 sets

I know that its alot but it works for me. you can cut it down to three to four movments and just do  12 totall working sets. i do werm up set on deads and a feel set on the chins with just bodyweight.

[davie]

Im finding chest a wee prob too.
Cumin to end of 6 week routine and goin bak to upper/lower split (as a rugby player i think this is great for me).
I train 3 times a week
Week A: upper /lower/upper
Week B: lower/upper/lower.
Im trying to really work shoulders hard so on i work them 1st (3x8 machine press [im enjoying this at mo insteasd of Db though i might try front military] then 3x10 lat raises) and i feel my Db incline bench is sufefring from the weakened tris.
More of a rant really eather than question or asking for solution....though on weeks i have 2 upepr workouts i work chest/back before shoulders on 2nd upper workout. seems to help alot.
keep muscles guessing,not always the samw order of bodyparts worked.

davie