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Chest and Tris Together During Bulk Phase
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I've decided to do chest and tris together during bulk phase. Working the chest unavoidably works the tris, so no point in working the tris again just two days later (especially when they are still recovering from chest day).

I'll either do biceps on their own day or more likely either work bis on back day or perhaps do beast cardio on the same day I do bis. Bis are not a very arduous workout.
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RE: Chest and Tris Together During Bulk Phase
11/6/12 4:56 AM as a reply to Andrew999.
good luck.
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RE: Chest and Tris Together During Bulk Phase
11/6/12 4:50 PM as a reply to Andrew999.
I like this idea. I might try it myself.
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RE: Chest and Tris Together During Bulk Phase
11/7/12 10:47 AM as a reply to seanm777.
I did one workout in which I combined chest and triceps. It worked well. The workouts are not so long or taxing that it doesn't work. I will now try to combine bulk back with biceps.
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RE: Chest and Tris Together During Bulk Phase
11/7/12 12:42 PM as a reply to Andrew999.
Andrew999:
I did one workout in which I combined chest and triceps. It worked well. The workouts are not so long or taxing that it doesn't work. I will now try to combine bulk back with biceps.


I like this idea. I would like to turn this into a 3 day a week workout (the non cardio workouts)

1. Legs/Shoulders
2. Back/Bis
3. Chest/Tris

What do you guys think?
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RE: Chest and Tris Together During Bulk Phase
11/7/12 3:00 PM as a reply to bnurick.
bnurick:
Andrew999:
I did one workout in which I combined chest and triceps. It worked well. The workouts are not so long or taxing that it doesn't work. I will now try to combine bulk back with biceps.


I like this idea. I would like to turn this into a 3 day a week workout (the non cardio workouts)

1. Legs/Shoulders
2. Back/Bis
3. Chest/Tris

What do you guys think?


I wonder if legs/shoulders on the same day might be too much, but, as I mentioned, I'm going to combine back/bis and chest/tris on the same day.
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RE: Chest and Tris Together During Bulk Phase
11/8/12 5:01 AM as a reply to Andrew999.
by doing chest& tri's/back & bi's in the bulk phase do you guys just mean you're doing the build workouts in the bulk phase or you're doing bulk chest with just the tricep moves from bulk arms (and the same for bulk back with the bicep moves from bulk arms)?

i don't understand.
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RE: Chest and Tris Together During Bulk Phase
11/8/12 5:46 AM as a reply to Andrew999.
I am referring to the moves in Bulk. Simply sliding the moves around to create your own multi-muscle day.

And I was thinking about Legs/Shoulders. Build: Legs was literally exhausting, yet I do not get that same "out of gas" feeling with Bulk:Legs. I will give it a try with my proposed combo, also being that Bulk:Shoulders is shorter than the other workouts.

This in combination with me trying the IF diet plan, might be a great schedule to help me get past my stubborn 14% body fat.
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RE: Chest and Tris Together During Bulk Phase
11/8/12 11:20 AM as a reply to Andrew999.
With the amount they're worked in bulk chest they still have plenty left to kick ass in bulk arms. I'd stick to the schedule.
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RE: Chest and Tris Together During Bulk Phase
11/12/12 7:05 PM as a reply to Jacob83.
Combining chest/tris and back/bis in bulk phase works perfectly. Wish I had thought of this sooner.
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RE: Chest and Tris Together During Bulk Phase
11/13/12 6:25 AM as a reply to Andrew999.
@Andrew999, what exactly do you mean by combining chest/tri's and back/bi's in the bulk phase? can you give an example of the schedule you're doing? so far i don't get it.
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RE: Chest and Tris Together During Bulk Phase
11/13/12 4:01 PM as a reply to dirtydon.
dirtydon:
@Andrew999, what exactly do you mean by combining chest/tri's and back/bi's in the bulk phase? can you give an example of the schedule you're doing? so far i don't get it.


I am doing bulk chest and the triceps exercises from bulk arms on the same day. I am doing bulk back and the biceps exercises from bulk arms on the same day.
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RE: Chest and Tris Together During Bulk Phase
11/14/12 2:27 AM as a reply to Andrew999.
oh i see. i originally asked if that's what you guys were doing but bnurick said he was doing something else so i was confused. so what are you doing on the arms day? more arms?
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RE: Chest and Tris Together During Bulk Phase
11/19/12 7:27 AM as a reply to dirtydon.
dirtydon:
oh i see. i originally asked if that's what you guys were doing but bnurick said he was doing something else so i was confused. so what are you doing on the arms day? more arms?


Actually I said exactly what the poster said. Just thought how to extend his idea into turning the Bulk lifts into a 3-day workout.

I started Saturday with Chest/Tris (assembled as Andrew says from Bulk:Chest and Bulk:Arms). It was a really good workout, and combination. I agree with you 100% Andrew.

Doing the Bulk:Bis and Bulk:Back combo tonight.

Wednesday I will try the Bulk:Shoulders and Bulk:Legs together. That seems to be the wild card in terms of overall fit together.

I also modified my Chest workout to drop Decline Pushups and go with a Drop Set of Decline Press during my initial Bulk Phase. Loving this one.
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RE: Chest and Tris Together During Bulk Phase
11/19/12 9:00 AM as a reply to Andrew999.
It makes sense to combine "pushing" exercises (chest, tris, shoulders) together, and to combine "pulling" exercises (back, biceps) together for the reasons you mention. But you might want to cut out some of the exercises to shorten the workouts. If you're pushing on 90 minutes or so, then this can be counterproductive. There is evidence that extending a weight training workout beyond an hour leads to excess cortisol production, which can impair muscle growth.
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RE: Chest and Tris Together During Bulk Phase
11/19/12 11:14 AM as a reply to PaulX2.
PaulX2:
It makes sense to combine "pushing" exercises (chest, tris, shoulders) together, and to combine "pulling" exercises (back, biceps) together for the reasons you mention. But you might want to cut out some of the exercises to shorten the workouts. If you're pushing on 90 minutes or so, then this can be counterproductive. There is evidence that extending a weight training workout beyond an hour leads to excess cortisol production, which can impair muscle growth.


Paul, as always, I appreciate your insights and contribution on this board. Having now had the chance to do some more research on this, I intend to move exclusively to a push/pull/legs regimen after completing Body Beast. (Currently, I do shoulders on their own day.)

Do you have any advice on what the breakdown/exercises for the push & pull days should be? I’m actually going to have two different push & pull days, just to mix it up a bit. I’ve started to do my own research on this, but there is a lot (too much) of information to read through.
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RE: Chest and Tris Together During Bulk Phase
11/19/12 7:23 PM as a reply to Andrew999.
Andrew999:
Do you have any advice on what the breakdown/exercises for the push & pull days should be? I’m actually going to have two different push & pull days, just to mix it up a bit. I’ve started to do my own research on this, but there is a lot (too much) of information to read through.

Hi Andrew,

I'd suggest focusing on the highest yield exercises first, and then adding from there. Highest yield means that you're training MOVEMENTS rather than training MUSCLES. This means that you need to conceptualize a difference between horizontal vs vertical pushing, and horizontal vs vertical pulling.

The flat bench press (with dumbbells or with bars, doesn't matter) is your horizontal pushing movement. It is higher yield than chest flys, because it engages your triceps and deltoids much more. By using these muscles you can increase the weight too (compared with a chest fly), and lose nothing of your chest exercise.

The standing press (basically a military press, but standing on your feet) is your best vertical push exercise. There is a kinetic chain that goes all the way from your feet to your hands, so it's a great core exercise too. Standing press is a GREAT chest, upper back, tricep, and shoulder exercise.

The combination of this and the flat bench may be all you really need -- and there certainly is no real added benefit of doing some triceps or deltoid isolation exercises (like kickbacks or lateral rows). There's no real point in doing incline benches if you're already doing them flat and upright -- it's redundant. There's also no real point in doing wide benches and narrow benches. If you have a fairly normal grip width with vertical forearms (at the bottom) then you're working the maximum range of motion and hitting tris and deltoids proportionally.

For pulling your best horizontal pull is the row. You can do it one handed with a dumbbell or with an EZ curl bar. The key is start the weight from the floor with each rep to maximize the distance it travels.

Of course for vertical pulling nothing beats the chinup or pullup. Chinups are probably better because you work your bicep more -- when your hand is completely supinated you work the entirety of your bicep. It takes some work off your back to do chinups, but you can make up for that with more reps (or by adding weight).

And if you do these exercises, then you'd be hard pressed to find a need for bicep curls. Do enough rows and chins and your biceps will be toast.

If you were to add one more pushing move, I'd suggest dips (and by these I mean dips on a parallel bar or dipping station, not just on a bench). These are great lower chest / tricep / upper ab moves.

If you were to add one more pulling move, I'd suggest the heaviest frickin' deadlift you can do with dumbbells. You can probably put 50s in each hand and do 3 sets of 5. If you stand up straight and shrug back your shoulders a bit at the top of the deadlift, you work the traps really well.
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Showing 17 results.