Bench & Rows
Chins & OHP
or
Bench & OHP
Rows & Chins
I lift every other day.
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05-21-2014, 06:09 PM #1
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05-21-2014, 06:27 PM #2
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05-21-2014, 07:10 PM #3
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05-21-2014, 07:19 PM #4
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05-21-2014, 08:13 PM #5
- Join Date: Jun 2011
- Location: Indiana, United States
- Age: 35
- Posts: 604
- Rep Power: 1779
Not saying I would necessarily group this way, but check out Lee Boyce's new article: http://www.t-nation.com/training/4-c...ur-programming.
Look at "Mistake #2: Choosing the Wrong Supersets"
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05-21-2014, 08:39 PM #6
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05-24-2014, 08:25 PM #7
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05-25-2014, 11:41 AM #8
As a beginner, frequency>volume, so pairing a push with a pull will be far more beneficial for you since you can hit each muscle with more frequency without the issue of overlap, with that said the first option is better. If you were to do the second option, you will most likely not be able to work that same muscle group again every other day since it has not recovered yet, especially the back since you would be doing both rows and chins and those work pretty much the same muscle groups, so the extra volume would warrant extra recovery time, and doing bench and ohp 3x a week, your shoulders will not be happy....
Last edited by GymFreak25; 05-25-2014 at 11:48 AM.
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05-25-2014, 12:27 PM #9
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05-25-2014, 09:25 PM #10
I'm a big fan of doing push/press super sets. Unless you are going for a complete burnout at the end of workout it seems kind of redundant to pair two exercises that work the same muscle groups.
If you're gonna die, die with your Chucks on.
Best lifts to date:
Bench- 315 (Paused)
Squat- 365
Front Squat (Clean grip)- 275
Dead Lift- 415
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