How many exercises for back and Chest do you guys do??

[jb160]

I normally do 4 to 5 different exercises for my back and for my chest at 4 to 5 sets with 7 to 10 reps each set. Is that too much training or is that not enough? What do you guys do ?

 

[Lee]

3 for chest, 4 for back.

 

[Dial_tone]

When I do each bodypart twice a week it's about 12 sets; now it's once a week for 13-15 sets.

 

[SlavikHavik]

Twice a week
Four sets for chest
Four sets for back

 

[eat big]

heres my chest routine now thats worked really well, i require a lot of volume to grow:
flat bench 5x5
incline bench 5x5
decline bench 5x5
peck deck 4x12
cables 4x12
incline flyes 4x12
dips 2x12

my chest is one of my stronger parts, im only 18 too

 

[string_bean00]

Two pressing movements for chest, 8 total sets.



Deads and rows for back, 8 total sets.

 

[JohnRobHolmes]

ive been wondering this myself. am am wanting more for my traps, but i dont know what i can do.

back day
-pullups
-DB rows

chest day
-close grip bench
-10% incline DB press
-dips

i also do overhead presses from the chest, but it doesnt really get the chest much, except MAYBE a touch where the delt and pec interconnect.

should i have more back stuff? i deadlift and squat too, but thats lower back stuff.

 

[eat big]

that wouldnt even be considered a workout for me really, but i follow a volume training method, if your a powerlifter then i cant help

 

[JohnRobHolmes]

nahh, not a PLer, but i want to get in top shape. not bodybuilding, but not competing PLing either. im sticking to a 5x5, so i get some volume in my workouts

 

[InTraining]

I train Chest and Back 2x per week

For chest I do around 4-5 worksets in one workout

Back maybe 8 worksets in one workout

I don't go to failure much though, so recovery is not compromised

I found that my back responds best to higher volume while chest gains better at lower volumes..

 

[wnt2bBeast]

heres my chest routine now thats worked really well, i require a lot of volume to grow:
flat bench 5x5
incline bench 5x5
decline bench 5x5
peck deck 4x12
cables 4x12
incline flyes 4x12
dips 2x12

my chest is one of my stronger parts, im only 18 too

you cant be pushing a heavy weight doing all those pressing movements..if your doing 5x5 that should be pretty darn taxing enough..i dont see how you can be making gains even if you were on gear!!! im not being a dick but thats your "mind" telling you you need all that volume to grow..ive been there and done the high volume and it worked to a point..heavier weight with less volume is the ticket

 

[Synpax]

Hiya -

I use 5x5 but for back I throw in a few extra exercises since it's a big area with a lot of muscles. I do the same for legs.

Back looks like this:
5x5 deads
3x5 weighted wide pullups
2x10 cable rows
2x10 lat pulldown (carefully behind head)
2x10 shrugs

Chest is basic 5x5
5x5 Flat/Inc Bench (alternate each session)
2x10 flat DB press
2x10 incline flys

However, as some of the chest exercises hit my tris, my tri 5x5 hits my chest- weighted dips, though my 2x10s for tris do not (rope pulldown, lying db extensions).

 

[cwick0]

you cant be pushing a heavy weight doing all those pressing movements....heavier weight with less volume is the ticket

Yes and no on this one.

I can hit is heavy as hell and still kill the reps, but then again i am probably an exception to the rule. Last night's chest workout was great, but didnt get enough volume, so i wasnt tired or fatigued one bit.

incline barbell: 20,10,10,10,10 (60 reps total)
flat barbell (all rest pauses): 10,3,3,3,3, 2 (pr with 425).
incline flys: 3 sets of 10

50 pushups.

 

[wnt2bBeast]

Yes and no on this one.

I can hit is heavy as hell and still kill the reps, but then again i am probably an exception to the rule. Last night's chest workout was great, but didnt get enough volume, so i wasnt tired or fatigued one bit.

incline barbell: 20,10,10,10,10 (60 reps total)
flat barbell (all rest pauses): 10,3,3,3,3, 2 (pr with 425).
incline flys: 3 sets of 10

50 pushups.

but surely your normal chest workout does not include 20+ working sets?

 

[cwick0]

but surely your normal chest workout does not include 20+ working sets?

Overall sets yes, but not working sets. However, you must remember that i dont count anything until i hit 315 on flat and 225/275 on incline.

 

[wnt2bBeast]

Overall sets yes, but not working sets. However, you must remember that i dont count anything until i hit 315 on flat and 225/275 on incline.

totally understand you..
i just switched my bench routine yesterday but even when i was on 5x5..i always did about 4 warm up sets in addition to the 5 work sets..

 

[cwick0]

totally understand you..
i just switched my bench routine yesterday but even when i was on 5x5..i always did about 4 warm up sets in addition to the 5 work sets..

I usually have 3 warmup sets on bench, 135x20, 225x10, and 275x8-10. It sucks but that is what it takes to get everything warm enough to manhandle 315-405.

 

[JohnRobHolmes]

i find that i warm up easy on bench and squat with just 5 rep sets, bumping up the weight maybe four times before the work sets. but for back stuff, if i dont warm up within 10 reps of anything, something is wrong. i just have an easier pump with pulling. however, i dont use crazy heavy weights yet, so injury is not as likely doing 135 5x5 as 405 1x5 and my "warmups" arent the same as you bigger guys.

 

[cwick0]

i find that i warm up easy on bench and squat with just 5 rep sets, bumping up the weight maybe four times before the work sets. but for back stuff, if i dont warm up within 10 reps of anything, something is wrong. i just have an easier pump with pulling. however, i dont use crazy heavy weights yet, so injury is not as likely doing 135 5x5 as 405 1x5 and my "warmups" arent the same as you bigger guys.

Taking forever to warmup is one thing that sucks the bigger you get, you usually dont expend and exorbinate amount of energy on them, but the reps still add up over the course of time.

 

[eat big]

you cant be pushing a heavy weight doing all those pressing movements..if your doing 5x5 that should be pretty darn taxing enough..i dont see how you can be making gains even if you were on gear!!! im not being a dick but thats your "mind" telling you you need all that volume to grow..ive been there and done the high volume and it worked to a point..heavier weight with less volume is the ticket

no they arent all working sets,and i used to do higher weight less volume and it didnt work for me where as high volume lower weight does. i know what works for me, im growing and getting stronger so im going to keep continuing to do what i do as long as it works. for my fly movements i go really light, im usually not even sore the enxt day after that routine.

 

[Griz1]

Just finished my chest.

Flat bench press off the excersise ball (designed specifically for weights and rated to 3000lbs) 4X10

Incline bench press 2X10

DB flys (off the ball) 2X8

Next week, I go back to 5X5

Flat bench off the ball 5X5 (last rep usually gets my head spinning and shoots one of my testicles across the room)

Incline bp 2X10

flys off the ball, db bench off the ball, or dips 2x10

Do this for a month, then switch back to previous routine (4X10).