T Nation

Chest/Tris & Back/Bis or Chest/Bis & Back/Tris?

I’ve always stuck to a push/pull split but recently have given thought to training Chest/Bis instead of Chest/Tris. Then next workout doing Back/Tris instead of Back/Bis. My arms are usually taxed after compound movements, and this way I could work them with more intensity. My only concern is will this regimen allow me enough recovery time? I am thinking of

Mon: Chest/Bis & Abs
Tues: Martial Arts
Weds: Back/Tris & Hyperextensions
Thurs: Martial Arts
Fri: Chest/Bis & Abs, Martial Arts
Sat: Leg day
Sun: Off

Sat and Sun often switch due to intensity of martial arts on fri night or from being out of town on saturdays.

Any opinions on the pros/cons of chest/tri vs. chest/bi routine? Also, if I switch, what days should I work on shoulders. Will I be neglecting my back too much by only hitting it one day a week now? I’m really getting confused. Maybe I should just stick to my current routine as I am still getting decent growth. Please help.
Thanks,

Read today’s article- Question of Strength by Poliquin. I think that will give you some good insight.

That’s actually what got me all stirred up about this! Now, I almost wish I didn’t read it, lol.

Try both and see what you like more. I usually do chest and tris together. Sometimes I do chest with bis. I like training both ways and I make progress with both.

As for what day you should train shoulders, why don’t you try replacing Friday’s second chest/bis workout with a shoulder day.

[quote]AngryVader wrote:
Try both and see what you like more. I usually do chest and tris together. Sometimes I do chest with bis. I like training both ways and I make progress with both.

As for what day you should train shoulders, why don’t you try replacing Friday’s second chest/bis workout with a shoulder day.[/quote]

I second the notion for replacing the 2nd chest day with a shoulder/traps day. Why do you want to be hitting your chest twice as often as you hit your back and legs?

completely agree with above poster.

training chest:back in a 2:1 ratio is bad fucking news

I also agree. In my previous routine I would hit both my chest and back twice/week. Legs twice, one heavy weightlifting session, and the other comes from the martial arts workout. Sometimes I have to push legs to Sunday instead of Sat, as they are too sore to go heavy on Sat from Fri’s MA workout.

But now that I would like to try to switch to a Chest/Bis routine I can’t figure out how to get in both chest and back twice a week with proper recovery time. Any suggestions?

[quote]josh86 wrote:
AngryVader wrote:
Try both and see what you like more. I usually do chest and tris together. Sometimes I do chest with bis. I like training both ways and I make progress with both.

As for what day you should train shoulders, why don’t you try replacing Friday’s second chest/bis workout with a shoulder day.

I second the notion for replacing the 2nd chest day with a shoulder/traps day. Why do you want to be hitting your chest twice as often as you hit your back and legs?[/quote]

My back grows a LOT faster than my chest…could be my mind-muscle connection or whatever.

Point is I trained back & biceps on Monday and won’t be back in the gym till tomorrow because of my DOMS. I train my chest 1-2 times a week because I can hit it more often and it doesn’t limit my other body parts if it’s too stiff - my back however, does.

I like to train back with triceps and chest with biceps. This is because you can make the best use of your time by doing compound sets.
I have tryed doing curls between my rows or watever but my biceps get too tired to use enough wieght on my back movements.

Same with chest triceps. so to get my workout done in an hour I have to do back triceps and chest biceps or wat I have been doing lately is back, chest and biceps/triceps all on different days.

As for shoulders, if you cant add in another workout for them (you could do this by replacing your second chest day as already suggested) add shoulders to whichever workout is the shortest.

you cant have perfect program,what you need is to try out and give it a chance.some people will grow with one some with other program.because of the martial arts you wont be neglecting your back.no need to do bis 2 a week