Just kinda wondering what everyone does volume-wise on their chest day. my weekly split has a push and a pull day and I’m just wondering how many compounds I should be doing for my chest/shoulders on the push day. It seems like I can’t do enough on my back days, and I don’t get sore and always come back stronger… but with pushes it’s a different story, i do less volume (considerably less) and still feel like maybe i’m overdoing it. I know my pull volume should be higher than push volume but I guess i just need help figuring out how much. anything helps thx
“It seems like I can’t do enough on my back days, and I don’t get sore and always come back stronger…”
You dont have to be sore to make progress, as you can already see. I’ll just go ahead and confirm that for ya. Although, the reason youre not getting back DOMS might be because it is considerably harder to recruit your back muscles as opposed to chest.
Personally I just about evenly match my pressing and pulling, and everything seems alright. My back might be a touch behind my chest, but not significantly. But, some people advocate a 2:1 ratio in favor of pulling, far as volume goes.
A good rule of thumb that I’m trying to follow, is to keep your 1RM flat BB bench the same as your 1RM weighted chin-up. Ex: if you weigh 200 and bench 350, make sure you can do a chin-up with 150 strapped on.
[quote]Andrewdwatters1 wrote:
Just kinda wondering what everyone does volume-wise on their chest day.[/quote]
I don’t currently have a chest day and can’t remember the last time I did.
What does your weekly plan look like - days, exercises, sets, and reps?
You need to remember that your “back” is actually a bunch of muscles (lats, traps, erectors, teres, rhomboids, etc., some of which are pretty big. Your chest muscles are much smaller relatively.
You should be doing more work for back than for chest, so you’re not all that out of line. If you’re progressing week to week, gaining bodyweight and strength in most lifts, you’re on track. If not, then tweak your program.
I’ve split my back training into two days.
One with pulls horizontal to my body. -Monday
The other starts with dead lifts and then vertical pulls e.i. (pull downs, pull ups). -Friday
I work the chest directly one day a week. -Tuesday
[quote]LIFToholic wrote:
I’ve split my back training into two days.
One with pulls horizontal to my body. -Monday
The other starts with dead lifts and then vertical pulls e.i. (pull downs, pull ups). -Friday
I work the chest directly one day a week. -Tuesday
[/quote]
not a bad idea. i may try something similar to that. i still need 2 good leg days in there tho
and yeah, i’m not going 1:1 obv but i’ll try and tweak it a little and see what happens. thx guys