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  1. #1
    Registered User I_Need_Vertical's Avatar
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    Doing chest after leg day = bad?

    So since i've started seriously lifting, i always did a hard leg day and always followed by chest the next. day I read an article on here saying that's a no no, any truth to that?
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  2. #2
    Registered User mtblax's Avatar
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    i don't know if theres truth to that but i always to legs first. i'd rather be 100% for squats then for benching but thats my opinion. anybody know if this is actually detrimental?
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  3. #3
    Negs from 1938 to 1945 Drekkor's Avatar
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    This shouldn't be an issue... personally, my rotation is...

    Day 1: Legs
    Day 2: Chest
    Day 3: Arms
    Day 4: Shoulders
    Day 5: Back
    Day 6: Off
    Day 7: Off

    Sometimes the off days rotate as needed to meet a schedule glitch..
    GL
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  4. #4
    Registered User rivet0r's Avatar
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    Originally Posted by Drekkor View Post
    This shouldn't be an issue... personally, my rotation is...

    Day 1: Legs
    Day 2: Chest
    Day 3: Arms
    Day 4: Shoulders
    Day 5: Back
    Day 6: Off
    Day 7: Off

    Sometimes the off days rotate as needed to meet a schedule glitch..
    GL
    No offense, but personally.. that's a horrible setup for a routine; way too much overlapping imo
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  5. #5
    Negs from 1938 to 1945 Drekkor's Avatar
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    Originally Posted by rivet0r View Post
    No offense, but personally.. that's a horrible setup for a routine; way too much overlapping imo
    Yeah? I'll keep that in mind.
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  6. #6
    My farts don't smell aleeboy's Avatar
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    Originally Posted by Drekkor View Post
    Yeah? I'll keep that in mind.
    Looking at your size, I think you know what you're doing, mate. I do similar as well and have been getting results with "overlapping" my workouts.
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  7. #7
    Registered User Mourning Tide's Avatar
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    i do chest day before legs, my split:
    sun: off
    mon: chest
    tues : legs
    wed: shoulders
    thurs: arms
    fri: off
    sat: back
    risk nothing, gain nothing
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  8. #8
    Negs from 1938 to 1945 Drekkor's Avatar
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    Originally Posted by aleeboy View Post
    Looking at your size, I think you know what you're doing, mate. I do similar as well and have been getting results with "overlapping" my workouts.
    It's a relatively common split, perhaps the rotation isn't for everyone. However, the idea is to keep legs/back at some distance to keep deads/squats from negatively affecting eachother. Other than that, the only is keeping chest work from dipping into delt work too much. The Tri work does affect lifts but not too adversely so - as tri's respond pretty well to volume and seem to recover quite quickly for me.
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  9. #9
    Registered User FrankyOnions's Avatar
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    i squat benchpress and deadlift on thr same day zomg!
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  10. #10
    Negs from 1938 to 1945 Drekkor's Avatar
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    Originally Posted by FrankyOnions View Post
    i squat benchpress and deadlift on thr same day zomg!
    Blasphemy, you will be soon smited with a mighty dumbell!!
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  11. #11
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    Originally Posted by rivet0r View Post
    No offense, but personally.. that's a horrible setup for a routine; way too much overlapping imo
    6 foot even at 175lbs VS 5 foot 11 at 214lbs.....

    No offense, but PWNED!!

    Originally Posted by Drekkor View Post
    Yeah? I'll keep that in mind.
    When you stop growing on that horrible program drop revet0r a line....


    OP....As long as you're making progress on any program who is to say it's wrong? Doing chest after legs is perfectly fine. Don't believe everything you read.
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  12. #12
    Less internet, more gym DontRevMe's Avatar
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    nothing wrong with that, not many muscles will be recovering from a leg workout to a chest routine.
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  13. #13
    Less internet, more gym DontRevMe's Avatar
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    Originally Posted by rivet0r View Post
    No offense, but personally.. that's a horrible setup for a routine; way too much overlapping imo
    More gym, less net
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  14. #14
    Negs from 1938 to 1945 Drekkor's Avatar
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    Originally Posted by SquatTilYouDrop View Post
    6 foot even at 175lbs VS 5 foot 11 at 214lbs.....

    When you stop growing on that horrible program drop revet0r a line
    No insult was taken, pretty much any half-decent routine can get someone results. Rev's pretty cut up - looks fine imo, but yeah... if he tries to add another 30-40lbs he might sing a different tune... or maybe not, or maybe not lean... tough to say until he does it imo.
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  15. #15
    Registered User Mourning Tide's Avatar
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    Originally Posted by DontRevMe View Post
    nothing wrong with that, not many muscles will be recovering from a leg workout to a chest routine.
    u forgot to add: muscles that would notably hinder ability to do chest exercises.....because after leg day your whole lower body musculature is recovering...
    risk nothing, gain nothing
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  16. #16
    Registered User rivet0r's Avatar
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    Originally Posted by SquatTilYouDrop View Post
    6 foot even at 175lbs VS 5 foot 11 at 214lbs.....

    No offense, but PWNED!!

    When you stop growing on that horrible program drop revet0r a line....


    OP....As long as you're making progress on any program who is to say it's wrong? Doing chest after legs is perfectly fine. Don't believe everything you read.

    Wow, do you fail to understand what "in my opinion" actually means? Come on now champ, look beyond the internet **** talking outlook. Wasn't meant to bash on him, I simply stated that IN MY OPINION (this is where you take time to comprehend what I had actually said), that it's too much overlapping.. I don't feel that 2 days is worthy enough to be considered a full recovery. And overlapping doesn't mean you won't make gains, but you can't assume that it doesn't hinder either.

    For the love of God.. grow up and read a full post.
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  17. #17
    Registered User KuruptLifter's Avatar
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    I don't see why that wouldn't be alright..

    My routine started as a 5 day split 3 years ago and has evolved into (and will continue to ever evolve):

    day1:Chest/Back (arm work if i feel like it)
    Day2: OFF
    Day3:Legs/.. 6-11 set shoulder if im up for it
    Day4:Chest/Back (arm work if i feel like it)
    Day5: off
    Day6:Legs.. 6-11 set shoulder if im up for it
    Day7: off or chest/back day if i feel lke training again

    Leg day i usually squat sometimes dead.. for some reason i haven't deadlifted regularly for a year.. i got to 500 for a max and stopped because of a new split i tried and never workedthem back in.. maybe i'll put them on 2nd leg day every week
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  18. #18
    Registered User rivet0r's Avatar
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    Originally Posted by Drekkor View Post
    No insult was taken, pretty much any half-decent routine can get someone results. Rev's pretty cut up - looks fine imo, but yeah... if he tries to add another 30-40lbs he might sing a different tune... or maybe not, or maybe not lean... tough to say until he does it imo.
    I may have come off the wrong way, even though I had thrown in "no offense".. but here is my reasoning, as simple as it is:

    Day 1: Legs
    Day 2: Chest
    Day 3: Arms
    Day 4: Shoulders
    Day 5: Back
    Day 6: Off
    Day 7: Off

    I don't know about you, but I'm pretty spent after a good leg workout, and that can continue into the next day. Chest is a pretty important day as well. Now, I'm not sure what you incorporate into your chest workout, but I'm pretty sure you have at least 2 chest presses; these work the triceps pretty hard to be expecting an arms day the following day. Also, your front delts are hit hard on a chest day, and 2 days later to be working shoulders again.. I wouldn't feel like they were fully recovered. And again.. a good back workout definitely involves a lot of biceps, which you had just worked 2 days prior.

    Just an opinion, just figured I would throw it out there.. god forbid. It's all about being open-minded.
    Last edited by rivet0r; 01-28-2009 at 10:55 PM.
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  19. #19
    Registered User rivet0r's Avatar
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    Originally Posted by Drekkor View Post
    No insult was taken, pretty much any half-decent routine can get someone results. Rev's pretty cut up - looks fine imo, but yeah... if he tries to add another 30-40lbs he might sing a different tune... or maybe not, or maybe not lean... tough to say until he does it imo.
    And anyways, congrats on the weight loss! I'm almost a year in, and I started at about 220lbs, not sure on my bf% as I didn't want to check it and become unmotivated too quickly haha. Dropped down to 9% and now I'm doing a bit of a bulk.. we'll see how it goes. Anyways, keep it up!
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  20. #20
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    ill just add that, over time the body adapts to the demands of specific workloads and becomes conditioned so that the you are able to recover more effectively to be able to suit the needs and stresses of a particular routine.

    again , all comes down to the individual
    risk nothing, gain nothing
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  21. #21
    Aspiring fit model danklord's Avatar
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    fu*ck might as well throw up my routine too..

    monday arms/abs
    tuesday legs/traps
    wednesday rest ab/s
    thursday chest/shoulders/tri
    friday back/bi's/abs
    facial and body aesthetics coming soon...june 30th, follow me misc i wont let you down.

    always pick 5
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  22. #22
    Team Inner Armour bowskie69's Avatar
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    Originally Posted by FrankyOnions View Post
    i squat benchpress and deadlift on thr same day zomg!
    I do to....for the last week of my 5 week cycle, I do deads, squats and bench on Mon, Wed and Fri Then I take a week off and usually gain some serious mass!
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    Originally Posted by rivet0r View Post

    For the love of God.. grow up and read a full post.
    I read your full post. That's what drew me into the commentary of it. I don't believe it's too much overlapping. Neither does the person you addressed. And more to the point. The results speak for themselves.
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    I don't see how doing chest after legs is bad and whoever said that should get pee'd on.

    Back after legs though that's an entirely different story.
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    Originally Posted by Drekkor View Post
    This shouldn't be an issue... personally, my rotation is...

    Day 1: Legs
    Day 2: Chest
    Day 3: Arms
    Day 4: Shoulders
    Day 5: Back
    Day 6: Off
    Day 7: Off

    Sometimes the off days rotate as needed to meet a schedule glitch..
    GL
    I get what you are saying concerning squats and deads.

    Have you ever thought though that if the set up was different your results would be even better?

    For me to avoid so much overlap I'd go with

    Day 1: Chest
    Day 2: Back
    Day 3: Off
    Day 4: Shoulders
    Day 5: Legs
    Day 6: Arms
    Day 7: Off

    or alternately do shoulders/triceps on day 4 and biceps/forearms on day 6.

    With a split like that what I even do myself is not even do deads on back day and just stick to rows, pulls, and shrugs.

    Then just do stiff legged deads on leg day.
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    Originally Posted by danklord View Post
    fu*ck might as well throw up my routine too..

    monday arms/abs
    tuesday legs/traps
    wednesday rest ab/s
    thursday chest/shoulders/tri
    friday back/bi's/abs
    That's not bad at all.
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  27. #27
    Negs from 1938 to 1945 Drekkor's Avatar
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    Originally Posted by Los_Diablo View Post
    I get what you are saying concerning squats and deads.

    Have you ever thought though that if the set up was different your results would be even better?
    Maybe, it all depends on how strict the days off stick to weekends. The delt, tri, bi 'overlap' if you will doesn't seem to be a big deal. They respond to volume and recover quite quickly. It's only the intense leg days that are of any concern for me. Definately don't want quad soreness for deads, and that can take 3-5 days to fully recover as an old man
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  28. #28
    Registered User entropy1's Avatar
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    to OP, no the chest and legs have nothing in common, as long as you eat, sleep and rest enough during the week you'll be fine

    Originally Posted by Drekkor View Post
    Maybe, it all depends on how strict the days off stick to weekends. The delt, tri, bi 'overlap' if you will doesn't seem to be a big deal. They respond to volume and recover quite quickly. It's only the intense leg days that are of any concern for me. Definately don't want quad soreness for deads, and that can take 3-5 days to fully recover as an old man
    but you are hitting tris etc 3 days a week IN A ROW
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  29. #29
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    Originally Posted by SquatTilYouDrop View Post
    Don't believe everything you read.
    Unless I've wrote it

    Originally Posted by entropy1 View Post
    to OP, no the chest and legs have nothing in common, as long as you eat, sleep and rest enough during the week you'll be fine
    x2. Question answered.
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  30. #30
    Negs from 1938 to 1945 Drekkor's Avatar
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    Originally Posted by entropy1 View Post
    but you are hitting tris etc 3 days a week IN A ROW
    Good Lord... you're right!
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