Super Growth With Supersetting For Chest & Back
Most training articles involving specialization tend to focus on the limbs.
Arm and leg articles are always in demand, since these muscles are highly visible and for many bodybuilders, underdeveloped.
The torso muscle groups of back and chest and neglected for the most part.
You train them once a week, and let genetics do its thing.
However, this isn't always the best solution.
The chest is a body part which is viewed in nearly every bodybuilding pose.
The back may be even more important, often the key determinant in who win the trophy and who does not.
In the beginning of their training, many bodybuilders tend to train their arms and legs very intensely, and neglect the chest and back.
It's not an intentional thing.
It's just easier for the new trainer (without guidance) to curl dumbbells and complete leg extensions.
Those movements are quite self-explanatory.
Over time, however, imbalances can occur.
It's only through intelligent training which emphasizes the torso muscles that this can e corrected.
Here is one such routine which involves supersetting, or combining the muscles of chest and back into one training day, which takes place twice each week.
Monday
You will always complete your chest/back supersets on Monday and Thursday, for example.
You can still train muscle groups such as shoulders, arms, and legs on their own days, and only once a week, which is preferable.
The goal of this routine is to push the chest and back to new levels never previously reached.
Combining them not only draws more blood into the region, but it also allows you to hit them each twice during each training week, with a bit less volume.
When using this routine, you should work to ensure all of your recovery factors are in play.
The days before and after this routine, you are certainly going to require more sleep than usual.
You'll need more food, as your body will benefit tremendously from the addition of carbohydrates, protein, and above all, plain ol' calories.
Overtraining can be a concern with a training regimen such as this one.
If you feel yourself becoming run down while using this routine, you probably have two options.
You can choose to abandon this routine, instead returning to your standard one-day-per-week independent body part training.
Or, you can opt for a reduced volume routine.
You obviously cannot recover fast enough from a workout involving two major body parts in such a short time.
However, you may be able to bounce back quickly if each workout only consists of 8 or so supersets.
Mix it up, and see what works best for you!
Arm and leg articles are always in demand, since these muscles are highly visible and for many bodybuilders, underdeveloped.
The torso muscle groups of back and chest and neglected for the most part.
You train them once a week, and let genetics do its thing.
However, this isn't always the best solution.
The chest is a body part which is viewed in nearly every bodybuilding pose.
The back may be even more important, often the key determinant in who win the trophy and who does not.
In the beginning of their training, many bodybuilders tend to train their arms and legs very intensely, and neglect the chest and back.
It's not an intentional thing.
It's just easier for the new trainer (without guidance) to curl dumbbells and complete leg extensions.
Those movements are quite self-explanatory.
Over time, however, imbalances can occur.
It's only through intelligent training which emphasizes the torso muscles that this can e corrected.
Here is one such routine which involves supersetting, or combining the muscles of chest and back into one training day, which takes place twice each week.
Monday
- 5 sets incline dumbbell press, immediately followed by deadlifts
- 4 sets flat bench press, immediately followed by barbell rows
- 3 sets incline cable flyes, immediately followed by lat pulldowns
- 5 sets incline bench press, immediately followed by bodyweight chin-ups
- 4 sets flat dumbbell press, immediately followed by dumbbell rowing
- 3 sets incline cable crossovers, immediately followed by cable rowing
You will always complete your chest/back supersets on Monday and Thursday, for example.
You can still train muscle groups such as shoulders, arms, and legs on their own days, and only once a week, which is preferable.
The goal of this routine is to push the chest and back to new levels never previously reached.
Combining them not only draws more blood into the region, but it also allows you to hit them each twice during each training week, with a bit less volume.
When using this routine, you should work to ensure all of your recovery factors are in play.
The days before and after this routine, you are certainly going to require more sleep than usual.
You'll need more food, as your body will benefit tremendously from the addition of carbohydrates, protein, and above all, plain ol' calories.
Overtraining can be a concern with a training regimen such as this one.
If you feel yourself becoming run down while using this routine, you probably have two options.
You can choose to abandon this routine, instead returning to your standard one-day-per-week independent body part training.
Or, you can opt for a reduced volume routine.
You obviously cannot recover fast enough from a workout involving two major body parts in such a short time.
However, you may be able to bounce back quickly if each workout only consists of 8 or so supersets.
Mix it up, and see what works best for you!
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