A simple but very effective “push-pull” superset includes exercises to increase mass in the chest and back. Let's analyze the program for mass with supersets for the pectoral and back muscles.
You'll do one pulling exercise and then one pushing exercise, resting 1-2 minutes between each set.
This will be an intense workout that gets progressively harder and harder, so make sure you're well fueled with your workout food and ready to smash it!
Always start with some light stretching and do a couple of warm-up sets, alternating between the first two main exercises for the chest and back. For example, the first set (warm-up) for one of the muscle groups (back - bent-over barbell row). Afterwards, switch to another, for other muscle groups (chest - dumbbell press on a flat bench).
Once you've completed a few warm-up sets, you can begin working on your first work set. Continue this cycle until each of the four sets of the superset has been completed for both exercises. You'll do your first set on the back, then switch and do the first set on the chest, then the second set on the back, rest for 1 or 2 minutes and move on to the second set on the chest... you get the idea.
The percentage of weight shown is based on your one repetition maximum weight (the maximum amount of weight you can lift in one repetition). So, if the maximum amount of weight you can lift on a bench press for one repetition is 100 kg, then for your warm-up press about 25% of this weight. Your next set will be around 60% of your 1RM.
Training schemes for the back and chest
Why chest plus back? It's simple.
These are antagonistic muscles that perform opposite actions, but work in pairs. While you are doing the bench press, the lats receive an indirect load, stabilizing the position.
For example, in powerlifting it was calculated that when bench pressing a barbell of 180 kg, the help of the lats is up to 60 kg.
The situation is similar during pumping of the lats - here a small, but still, load is placed on the chest.
Training the back and pectoral muscles on the same day fits perfectly into many programs, so there may be several types of training schemes.
Ways to create a workout:
- Classic bodybuilding
At the beginning, sequentially do all the exercises for the pectoral muscles (usually 3-4), and then move on to the back, performing another 3-4 exercises on it.
Or vice versa - first pumping the back, then the chest.
The question immediately arises, which of the two muscle groups to start with.
Anatomically, the back is an order of magnitude larger and stronger. Therefore, if you want to gain overall muscle mass, start your workout there.
But it often happens that the back muscles progress much faster. In such a situation, the principle of priority .
First of all (while more strength and energy) the lagging muscles, that is, the pectoral muscles, are pumped.
- Alternating exercises
First comes the chest exercise in 3-4 working approaches, then the lat exercise, also in 3-4 approaches, and so on until the entire complex is completed.
- Alternating approaches
Quite an interesting and very effective modification of the previous technique.
For example, in the first set you have a bench press and pull-ups on the bar.
After warming up, you begin a working set of bench presses, then rest for 2-3 minutes and perform a set of pull-ups on the horizontal bar. After this, proceed again to the next set of bench press.
In this mode, you do as many approaches as planned, and then move on to the next combination. For example, incline dumbbell presses and bent over barbell rows.
Experienced athletes will say that this is somewhat reminiscent of supersets, only “lazy”, with rest.
- Supersets
The most popular and widespread option when training the chest and back is carried out on the same day is supersets (two sets). This is the hardest and perhaps the most effective method.
They are performed without rest between two exercises. For example, they do a bench press, then a overhead pull-down, and only after that comes a pause. Next, the following approach is performed. You can read more about supersets in this article.
Judo push-ups
Starting position: standard push-up rack. You push back a little with your hands, lifting your pelvis up. Then you begin a push-up, moving your body forward, elbows bent along the body, pelvis slightly raised, hips not touching the floor. Continue moving down until your chin almost touches the floor. At this point, you sharply push your body up into the “cobra” pose. Then return to the starting position, doing everything in the opposite direction. At the same time, your hips and knees should not touch the floor!
Push-Pull program
In bodybuilding, there is a conditional division of muscles into pushing (in our case, pectoral) and pulling (back).
Based on this principle, split training is designed, when antagonist muscles are pumped in one session:
- chest and back
- biceps and triceps
- quadriceps and hamstrings
The “Chest-Back” program is compiled depending on factors such as experience and the purpose of the training.
For beginners, the first option of the training scheme is optimal:
Basic muscle exercises
In the narrowest sense, the “base” often refers to 3 exercises (“golden three”, etc.) that ensure the growth of almost all muscles: squats, deadlifts and bench presses. They are difficult because they require heavy weights and low reps to achieve maximum growth. And as a result, they are unpopular in the sense that no one wants to make them. But everyone does them. Anyone who wants to make progress. Therefore, if you don’t want to squat with a barbell because it’s so hard, realize that you are faced with the same problem as almost all the athletes before you. Therefore, overcome yourself - and move forward. Otherwise there will be no growth.
Preventive actions
In order to prevent the development of this unpleasant symptom, you need to take a number of measures:
- Treat inflammatory processes in a timely and correct manner;
- Eat right, minimize the consumption of salty, spicy, excessively fatty foods;
- To live an active lifestyle;
- Avoid stressful situations;
- Follow a daily routine, set aside enough time for sleep;
- Regularly undergo preventive examinations.
Don't forget: a burning sensation in the sternum can be a sign of serious illness. Its occurrence is a reason to seek professional medical help!
- Low heart rate
- Hypercholesterolemia
Isometric contraction
After finishing his workout, Arnold always stretched and posed for a few minutes. He was of the opinion that after training it was necessary to supply all the muscles with oxygen-rich blood and believed that it was thanks to this technique that his muscles looked more pumped up and sculpted.
Finally, after 45 minutes of hard work and several liters of sweat, Arnold completed his morning workout. “Going into the shower, I felt tired but satisfied - like a heavyweight boxer who spent 15 rounds in the ring with the champion and knocked him out a few seconds before the end of the fight!”
Chest/Back
Superset:
Bench press 5
sets of
15, 15, 12, 8, 6
reps
Wide grip pull-ups 5
sets of
15, 15, 12, 8, 6
reps
Superset:
Bench press with a positive incline 5
sets of
15, 12, 12, 10, 10
reps
Bent-over T-bar row with both hands 5
sets of
15, 12, 12, 10, 10
reps
Superset:
Dumbbell curl while lying down 5
sets of
15, 12, 12, 10, 10
reps
Bent-over barbell row 5
sets of
15, 12, 12, 10, 10
reps
Superset:
Dips - an option for working the pectoral muscles 5
sets of
15
reps
Reverse grip pull-ups 5
sets of
12
reps
Completion:
Straight arm pullover with dumbbells lying on a bench 5
sets of
15
reps
Pullover with straight arms
Although there is still debate about the effectiveness of this exercise in terms of expanding the chest, Arnold had no doubts about this and performed pullovers throughout his professional career.
No matter what anyone says, the pullover is an excellent exercise that not only works the latissimus and hard-to-reach serratus muscles, but also stretches the pectoral muscles well.
Typically, Arnold would lie across the bench to keep his hips as low as possible and provide maximum chest extension.
“You won’t believe how this exercise feels in the chest area!” said Arnold. “It literally rips apart the ribcage and causes it to grow.”
Despite the brutal fatigue, he squeezed himself out, breathing deeply, for five sets of 15-20 repetitions at full amplitude. Only after this the training was completed.
Treatment of osteochondrosis of the thoracic spine according to modern standards
The disease occurs in the form of alternating exacerbations, when all the symptoms clearly manifest themselves, and remissions - periods of improvement.
During exacerbation of osteochondrosis, spinal traction is used. The patient is placed on a bed with a raised head and secured with special rings by the armpits, so that traction occurs due to the weight of his own body. Underwater traction can also be used. The patient is in a vertical position in the pool, a special float is attached to his neck, and a load of a certain weight is suspended from his legs.
Pain syndrome due to thoracic osteochondrosis is combated with the help of painkillers and anti-inflammatory drugs. The doctor may use a paravertebral block, when an anesthetic solution is injected into the area of the affected nerve roots. According to indications, sedatives are prescribed to help relieve stress and nervous tension caused by the disease.
Physiotherapeutic procedures include ultrasound treatment, electrophoresis with novocaine, diadynamic currents, and UHF therapy. To unload the spine, a neurologist may prescribe wearing a corset.
During remission, treatment of thoracic osteochondrosis includes massage, physical therapy, physiotherapy, and sanatorium-resort treatment.
The need for surgical treatment for osteochondrosis of the thoracic region occurs very rarely.
Do not self-medicate - it may not only be useless, but also cause harm. In order to receive effective therapy for thoracic osteochondrosis, you need to undergo an examination, understand the causes of the problem, the pathological processes that occur in the body. Make an appointment with a specialist at the medical center International Clinic Medica24 - this can be done at any time of the day by calling +7 (495) 230-00-01.
The main symptom of osteochondrosis of the thoracic spine is pain. It is characterized by some features:
- By nature, she is most often stupid. Burning, aching pain is less common.
- The pain intensifies during sudden movements, turns of the body, during a deep breath, after prolonged stress on the back, sleep (especially on an uncomfortable mattress or pillow).
- Most often, pain is localized between the shoulder blades, but can be of a girdling nature.
- At night, there may be sensations that many patients describe as: “as if the back was being squeezed by iron pincers.”
In addition to pain, thoracic osteochondrosis may cause other symptoms caused by compression of the nerve roots.
Dumbbell curls lying on a horizontal bench + Bent-over barbell rows with a wide grip
Arnold was a great expert in exercise techniques. This was most obvious in the lying dumbbell exercises.
Guys in gyms doing this exercise lower the dumbbells, usually to chest level, and bring them together at the top of the movement (before impact). Arnold used a completely different technique - he tried to lower his elbows as low as possible so that the dumbbells were approximately at the level of the bench. In the positive phase, he moved his arms strictly in an arc, stopping the movement at the point at which the distance between the dumbbells was about 30 cm (when the tension in the pectoral muscles began to decrease).
For the bent-over barbell row, Arnold stood on a bench or high platform for maximum muscle stretch at the bottom. His torso was almost parallel to the floor. All repetitions were performed with perfect technique. No jerking; the entire load went to the back muscles.
For both exercises, Arnold did pyramid sets of 15, 12, 10, 10, and 10 reps.
Incline Dumbbell Bench Press + Incline T-Bar Row with Both Arms
After resting for two to three minutes before the next superset, Arnold continued his workout. The T-bar row was one of the champion's favorite exercises. It thickens and widens the lat muscles and provides them with a good stretch.
Again, Arnold performed this superset in a pyramid fashion, starting with 15 reps and moving to 12, 12, 10, and 10.
Conducting warm-ups
To maintain correct posture and good vision, it is necessary to periodically warm up. Every half hour you should get up from the computer and stretch your neck, back and muscles. All movements must be smooth and careful, no sharp turns, otherwise you will get sprained or pinched. The most effective exercises for posture:
- turning the head in different directions;
- circular movements with hands;
- stretching the spine upward;
- bends down and to the sides.
Also, we must not forget about the eyes. To restore your vision, do special gymnastics:
- to improve blood circulation, blink quickly for a minute;
- look at a distant object for a few seconds, and then at a near one;
- close your eyes tightly for 5-10 seconds to strengthen the eyelid muscles;
- look around, “draw” circles and other geometric shapes;
- do a light eyelid massage.
Prevention will strengthen your body and keep you healthy for a long time.
Types of rashes
Back and biceps in one day: training program
There are different types of rashes on the body
It's important to know them to differentiate a normal rash from a severe allergy or rash.
1. Rashes due to infectious diseases
The appearance of a rash on the skin is typical of infectious diseases that mainly affect children: chickenpox (chickenpox), rubella, scarlet fever, measles.
Also, a rash on the body is observed with herpes, enterovirus infection, syphilis, tuberculosis and some other infectious diseases.
The most alarming thing is the appearance of a hemorrhagic rash. Such rashes are caused by rupture of surface capillaries and represent pinpoint hemorrhages. When pressed, the elements of the hemorrhagic rash do not disappear and do not even turn pale. Such a rash may indicate a meningococcal infection (meningococcal sepsis - blood poisoning). This disease is deadly and develops rapidly.
2. Rashes due to allergic diseases
Rash is a common allergic reaction. The rash has an allergic nature in the form of red swollen spots on the abdomen, chest, limbs, less often on the face, which quickly arise, change shape and location, and are accompanied by severe itching. This disease is called urticaria. Contact dermatitis appears as a rash in areas where the skin came into contact with an allergenic substance. Food allergies and allergies to medications (antibiotics, sulfonamide drugs, hormonal drugs, vitamins, etc.) can also manifest themselves in the form of a skin rash.
3. Rashes due to skin diseases
A rash on the body can also be a manifestation of skin diseases such as:
- acne (acne) - manifests itself in the form of papules and pustules on the skin of the forehead, cheeks, nose and chin;
- psoriasis;
- fungal diseases;
- scabies (caused by microscopic parasites).
Redness of the skin is also caused by prickly heat (for infants - a typical reaction to overheating), insect bites, etc.
Basic abdominal exercises
Base for the press - lifting bent legs while hanging and twisting. Hanging leg raises are probably the most effective exercise for the abs - they place the most tension on the rectus abdominis muscle (the one that is visually perceived as a six-pack). Of the crunches, the most effective are crunches on a fitball and crunches with a roller. Also one of the extremely effective exercises is the “bicycle”. It is useful for beginners to remember that such a classic exercise as the “plank” develops and strengthens the abdominal muscles well.
Sample bodybuilder menu for every day
The following diet is approximate and is suitable for all bodybuilders and other athletes who need increased consumption of protein and carbohydrate foods (powerlifting, arm wrestling, biathlon and other strength sports).
Proper nutrition for a bodybuilder
- First: a bowl of oatmeal with egg white and pieces of fruit or yogurt
- Second: protein shake
- Third: chicken breast, vegetables and jacket potatoes
- Fourth: protein shake
- Fifth: fruit salad
- Sixth: grilled steak, potatoes and sweet dessert
- Seventh: protein shake
- Eighth: boiled eggs
- Ninth: protein shake
To our great joy, strength training in our time is available to every person, do it regularly and persistently, believe in your strength. You don't have to take steroids and strive for muscles like Ronnie Coleman or other monster bodybuilders.
You can progress quite successfully in the gym and in natural bodybuilding, that is, without the use of hormonal drugs, but with the use of competent training and sports nutrition.
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