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  1. #1
    Registered User BigStu81's Avatar
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    Balancing chest and back work?

    Bit of a noob question, but how important is it to balance horizontal pushing vs pulling as opposed to just chest vs back work?

    I like the look of the below program, but unlike most full body programs you do a bench variant on both days. There's only a horizontal pull on one day, so I wondered if this would cause an imbalance over time? Or do the pulldown/facepull/RDL counteract the effects despite not being horizontal rows?

    Workout A

    Squats: 3×6-8
    Bench Press: 3×6-8
    Pull-Ups or Lat Pull-Downs: 3×8-10
    Shoulder Press: 3×8-10
    Leg Curls: 3×8-10
    Biceps Curls: 3×10-15
    Face Pulls: 3×10-15

    Workout B

    Romanian Deadlift: 3×6-8
    Seated Cable Rows: 3×6-8
    Incline Dumbbell Press: 3×8-10
    Leg Press or Split Squats: 3×10-12
    Lateral Raises: 3×10-15
    Triceps Pushdowns: 3×10-15
    Standing Calf Raises: 4×6-10
    Last edited by BigStu81; 11-14-2019 at 05:24 AM.
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  2. #2
    Registered User Oleg1975K's Avatar
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    facepull, pulldowns and rdl actually balance.
    bench press 165 kgx1, 125 kgx13, 100 kgх24
    overhead press 100 kgx1, 82,5 kg 4 sets х 5 reps
    deadlift 230 kgx1, 200 kgx4, 190 kg 3 sets x 5 reps
    raw squat 180 kgx1, 150 kg 5x5
    chin-ups +25 kg x10 reps
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  3. #3
    Registered User dazitmayn's Avatar
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    you're overthinking it OP everybody has imbalances of some sort and outside of really ridiculous ratios you can't really know with certainty what will and what won't cause imbalances, as well not all imbalances lead to injury, and not all are very practical or feasible to fix.

    something like 1 horizontal pull vs 2 horizontal pushes is unlikely to make any sort of difference, especially in the context of a lifetime of lifting where programs and exercises will vary drastically within that time period.
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    HeMB's Avatar
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    Originally Posted by dazitmayn View Post
    you're overthinking it OP everybody has imbalances of some sort and outside of really ridiculous ratios you can't really know with certainty what will and what won't cause imbalances, as well not all imbalances lead to injury, and not all are very practical or feasible to fix.

    something like 1 horizontal pull vs 2 horizontal pushes is unlikely to make any sort of difference,
    no, it will make quite a difference
    Skwat bench ded
    but still DYEL?
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    Registered User dazitmayn's Avatar
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    Originally Posted by HeMB View Post
    no, it will make quite a difference
    and how so? when you are doing face pulls/rdls?

    you aren't become hunchback of notre dame in 6 months 1 horizontal pull to 2 horizontal pushes, especially as long as you do vertical pulling/face pulls/rdls

    the whole 2 pulls to 1 push or your shoulders will explode i see peddled while maybe useful for a novice who likes to do all the chest exercises is just dogma not to mention different for everybody.

    the program presented above is perfectly fine for all intents and purposes
    Last edited by dazitmayn; 11-15-2019 at 07:11 AM.
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  6. #6
    Registered User BigStu81's Avatar
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    Ok, cheers guys. Will continue with this program. I've been on a simple full body routine for a while but struggling now to deadlift twice a week. I like that this program focuses on compounds but has a good mix of strength/hypertrophy and isn't just bench/row/squat alternated with press/pulldown/deadlift.
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