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  1. #1
    Registered User adamgentile's Avatar
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    Training back and chest together.

    So I finally did it, trained chest and back together, it's great! I always heard that it would be to much, especially for us older folks, but not the case at all. I stuck to 3 exercises per body part. I changed my PPL now to:

    Day 1 Chest and back
    Day 2 Legs
    Day 3 Shoulders and arms.

    I hope everyone is safe and healthy. I have to say i really appreciate my garage gym even more now, I do feel bad for people who lost their gym. Let's continue to pray and practice our social distancing, so we can get through this.

    I picked up this old school plate loading lat pulldown machine last fall, works like a charm. The seat slides off to perform seated rows like below.

    https://www.youtube.com/watch?v=ynWUYcL2iy4
    Last edited by adamgentile; 03-24-2020 at 10:28 AM.
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  2. #2
    temporary illusion supramax's Avatar
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    When I saw the 'Training back and chest together' thread title, I figured this would be a thread about the pullover exercise.
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    Originally Posted by adamgentile View Post
    I always heard that it would be to much, especially for us older folks, but not the case at all.
    Well, your sources of information suck. Stop listening to them.
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  4. #4
    OCB Pro smokinal's Avatar
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    I've been training that exact program for around 15 years. Dorian said he had good luck with it for a while so I tried it and love it. It's very efficient as you hit arms and delts on their own day; then again as a secondary muscle group on chest/back day.

    The only thing I do different is the order. I do:
    Mon=delts, bis, tris
    Wed=legs (all; quads, hams, calves), traps, forearms
    Fri=chest, back

    I do this to give 1 more rest day between arms and my chest/back day. It's easier to train delts and arms with a sore chest and back then the opposite.
    And I do abs on mon and fri

    There's not a much more efficient 3 day split out there
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  5. #5
    Registered User adamgentile's Avatar
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    Originally Posted by smokinal View Post
    I've been training that exact program for around 15 years. Dorian said he had good luck with it for a while so I tried it and love it. It's very efficient as you hit arms and delts on their own day; then again as a secondary muscle group on chest/back day.

    The only thing I do different is the order. I do:
    Mon=delts, bis, tris
    Wed=legs (all; quads, hams, calves), traps, forearms
    Fri=chest, back

    I do this to give 1 more rest day between arms and my chest/back day. It's easier to train delts and arms with a sore chest and back then the opposite.
    And I do abs on mon and fri

    There's not a much more efficient 3 day split out there
    Nice, I think Dorian did this split early in his career if I'm correct?

    One your split arrangement when you do Chest/back on friday, do you take another day off?
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    Registered User Halfway's Avatar
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    If you're doing the utterly baffling popular variant of PPL of 3 days on one day off, you're basically hammering your shoulder joints and elbows 4 x a week.
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  7. #7
    OCB Pro smokinal's Avatar
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    Originally Posted by adamgentile View Post
    One your split arrangement when you do Chest/back on friday, do you take another day off?
    Not sure I follow...
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  8. #8
    Registered User adamgentile's Avatar
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    Originally Posted by smokinal View Post
    Not sure I follow...
    For example you said on Friday you will do chest/back. Do take the weekend off then start your routine back on Monday?
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  9. #9
    OCB Pro smokinal's Avatar
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    Sorry; yes, I only train 3 days per week
    Mon,Wed and Fri
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  10. #10
    Registered User adamgentile's Avatar
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    Originally Posted by smokinal View Post
    Sorry; yes, I only train 3 days per week
    Mon,Wed and Fri
    Cool, I'm going to start doing this as well. i would take a day off then start right back on my program, I think i need more rest to be honest.
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  11. #11
    Registered User audiospirit's Avatar
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    I have been lifting for about 1.5 years now, and have made decent gains using 5x5, All-Pro and then some Fierce 5 now. Run each program for about 6 months. Ready for something new.

    I am thinking of switching to a PPL routine, and want to make sure I am doing enough volume. Could you recommend (or link) to a program for a beginner/novice?
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  12. #12
    Registered User adamgentile's Avatar
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    Originally Posted by audiospirit View Post
    I have been lifting for about 1.5 years now, and have made decent gains using 5x5, All-Pro and then some Fierce 5 now. Run each program for about 6 months. Ready for something new.

    I am thinking of switching to a PPL routine, and want to make sure I am doing enough volume. Could you recommend (or link) to a program for a beginner/novice?


    Day 1 – Chest, Shoulders, Triceps
    Chest
    Bench Press or Incline Bench Press
    DB Press or Incline Press
    DB Flys
    Dips

    Shoulders
    Barbell Shoulder Press
    DB side lateral raises.
    DB bent over lateral raises.

    Triceps
    Close grip bench or French Press
    DB overhead or Pushdowns

    Day 2 – Legs, Calves
    Squats
    Leg extensions
    Leg Curl
    Calf raise

    Day 3 – Back, Biceps
    Pullups
    Deadlift - every other week.
    Barbell Rows
    Either close grip or wide grip pulldowns

    Biceps
    Barbell Curl 3 sets 8 -10
    Alternate Dumbbell curls, or Hammer Curls 3 sets 8- 10 reps
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    Registered User audiospirit's Avatar
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    Originally Posted by adamgentile View Post
    Day 1 – Chest, Shoulders, Triceps
    Chest
    Bench Press or Incline Bench Press
    DB Press or Incline Press
    DB Flys
    Dips

    Shoulders
    Barbell Shoulder Press
    DB side lateral raises.
    DB bent over lateral raises.

    Triceps
    Close grip bench or French Press
    DB overhead or Pushdowns

    Day 2 – Legs, Calves
    Squats
    Leg extensions
    Leg Curl
    Calf raise

    Day 3 – Back, Biceps
    Pullups
    Deadlift - every other week.
    Barbell Rows
    Either close grip or wide grip pulldowns

    Biceps
    Barbell Curl 3 sets 8 -10
    Alternate Dumbbell curls, or Hammer Curls 3 sets 8- 10 reps
    Thanks, this is great! So would 3 sets 8-10 reps for all of these at RPE 8 sound good?
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  14. #14
    Registered User adamgentile's Avatar
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    Originally Posted by audiospirit View Post
    Thanks, this is great! So would 3 sets 8-10 reps for all of these at RPE 8 sound good?
    That will definitely work. I try to go 9-10 sets per big body part, and 6 sets for biceps and triceps. 8-10 rep range is perfect.
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    Registered User BJoe's Avatar
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    I started doing that when I got back in the gym recently (pre-virus, at least), I would go back and forth between chest and back through my workout to let one recover while working the other over.
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