Hey everyone I am back to training my upper body finally…I think my shoulder is feelin prettty good I am gonna take it lighter but I have not pressed in over 4 months!!
I want to build my strength back, but in that time I learned a lot more bout training took a step back and evaluated things.
Anyways my goal is strength and size. My question is though…I want to hit muscle groups 2x per week…this seems a bit difficult and am having a hard time setting it up.
AT THE SAME TIME - how on earth do you people do a back workout and make gains?
The other day I did chest/back. (first time ever breaking it up like this btw - and I REALLY enjoyed it
Floor Press (work up to 5RM, back down set of 8)
DB Flat Bench press 3x6-8 ramped. (90x8, 105x8, 120x7) (not bad for not pressing in over 4 months)
Dips - 3x8-12 OKAY here’s the problem with dips I’ve done 100lbs for 10 reps before…I’ve never really done dips before but I did them one day and that’s what I got.
Here when I did them - I was barely doing my 3rd set with my own BW for 12 reps lol.
My upper body was just too tired. How can I split this so I can still gain strength on this exercise, I’m not going for endurance…just rest 5-10min?
Same thing happened with back:
I started out doing seated rows and was gonna do pull-ups afterwards.
I did a bunch of sets with the seated rows (helps my shoulder as well) 4 sets ramped for 6-10.
After when I went to do pullups - I was lucky to get 8 reps deadhang BW!!!
Normally when doing an Upper body day westside style if I choose to do a vertical movement (chins,pullups) I will do 60lbs for 6-8 reps ATTATCHED to my body.!!
What gives! - I just feel like I cannot improve strength properly doing it this way.
Thanks a lot. This is my first time doing a split by the way like this…I really enjoyed the workout overall, but it’s not that I leave my ego at the door or anything…but I mean it’s a little mentally frustrating knowing you can do so much more but muscles are too fatigued.