When planning out a workout regimen you will find that most people will do splits of exercises. One of the biggest discussion points I read online frequently is around chest and back is whether you can workout your chest and back together and how to best align them for results. Training chest and back on the same day is frequently argued back and forth.
Why would you do a chest and back workout the same day? Since they are both very large muscle groups it can be very exhausting but will gather tremendous results. Push and pull should be set up where you perform a chest exercise, then a back exercise using antagonistic pairing. This should help manage fatigue more, even shorten overall individual rest times, and get more done in less time.
Since we now understand whether you should work out your chest and back together lets deep dive into the reasons for them to be partnered and additionally the reasons why you would possibly consider this a negative to help you make your decision on how to best approach doing chest and back on the same day.
Should I Workout Chest and Back on the Same Day?
This will ultimately come down to a personal preference and your available time itself, as you will have to figure out what is your available time for the gym.
If you are able to workout for multiple hours each day then you could do a more beneficial split for your week and possibly yield better results. This would be something more similar to back/bi, chest/tri.
If you are like me though and have a super limited amount of time then matching up the 2 big muscles allows me to push out everything I can and get a solid workout without the need to have another dedicated day.
Why Workout Chest and Back Together?
Pairing together two large groups like chest and back on the same day allows for the possibility to work your chest and back on the same day twice a week which could yield better overall results.
When you split up these two then you would want days between the workouts to allow for rest and to be properly prepared for your next large muscle group, to me this makes more sense to pair them and allow more time building strength.
If you want to do this pair successfully you will want to have a large amount of carbs for energy and a large volume of protein to allow for a proper repair cycle with plenty of available amino acids, so you’ll need to eat up!
Drawbacks to Working Your Chest and Back on the Same Day
Much of the drawbacks are that they are two very large muscle groups and when you pair them together you tend to be able to lift less weight overall as you fatigue your muscles.
Though from reading this apparently is more of a risk when you stay on one then start. the other without actually staggering back and forth, an antagonistic approach allows for some recovery on the opposite muscle group.
I do feel that if you are to hammer your chest constantly I could see how that body fatigue would lead to really good chest lifting but then way poorer results on your back work lifts, the exhaustion is real as your body isn’t an instant machine.
Big Reason to Not Workout Your Chest and Back on the Same Day
Your back is about half of your entire upper body and working it out will typically involve a large use of your arms to support the lifts necessary for a good workout.
Your chest is over a quarter of your upper body and also uses your arms to a large extent. This means when you run chest and back together you are using the arms multiple times in support at the same time.
Where the rubber hits the road on this combination, if you start with deadlifts then make your progression to a bench press you would see a loss in performance on your bench press due to the fatigue created from your deadlifts.
Now if numbers aren’t your worry this may not be a big worry for you and continuing if it makes your life easier may be your path, for those who do this drop in “written” strength may impact them mentally.
Additionally this set when done correctly and with proper weight will more than likely gas you and tank out your energy levels. How are you planning to finish your workout now that there is little left in the tank?
Since you were able to complete only two lifts and no other work without being tired you see how this could be a problem for having a solid workout? Many people when I researched online instead chose to branch out everything like doing chest one day, back a different day, and arms being on another separate day.
Final Thoughts on Chest and Back Workouts on the Same Day
Hopefully you have learned a little more about whether doing chest and back together on the same day is a good idea for you. With workouts being so personal and needing to fit time and ability there is no one size fits all option.
If you choose to do daily workouts and have the time then the data would most certainly say that it isn’t the best approach to do a chest/back split. But if you have little time and are trying to maximize your value in working out then this may be the best workout split possible.
Arnold Schwarzenegger loves and continues to do this workout so it most definitely can’t give poor results as he has won numerous competitions and has a physique that even now many men would want and are envious of, this shows me it can work for anyone with the dedication.
Grab High-Quality Home Workout Equipment
My wife and I found Rogue Fitness for home workout setups and have been amazed at the quality and overall craftsmanship. With the current stay at home issues over the virus having a personal gym has become much more of my focus.
Purchasing the Rogue Fitness gear has allowed me and my wife to workout on a timetable that fits us. Also this allows me to skip the gym as I always feel like people are staring and I am self-conscious of how I look still.
I can’t recommend them highly enough, they aren’t the most inexpensive but compared to a monthly charge for a gym membership you do start to become profitable over time by saving the monthly expense.
Do Bodybuilders Do Cardio? Why You Shouldn’t Skip Cardio Day
Something the fitness and bodybuilding communities frequently post about is around do bodybuilders do cardio and if so what form gives the best results.
How Long Should I Run: What is the Optimal Miles For Fitness
For a beginner trying to understand how long should I run is a challenging question as you have no guide. Most of us are too worried to look at speaking with a fitness coach prior.
Bowflex SelectTech 840 Kettlebell Review: Swing Into Fitness
Take your fitness to the next level through full body workouts featuring the Bowflex SelectTech 840 Kettlebell which features amazing features like quick change
How Long Should a HIIT Workout Last? Using Afterburn Benefit
High Intensity interval training is a very good and fast way to help build your body up, increasing stamina, endurance, and muscle strength. Today we will answer how long should a HIIT workout last to be healthy and productive.
NordicTrack RW900 Review: Excellent Full Body Workouts
A Rower is an amazing full body workout which can help you get the sweat going and the pounds dropping without having to use multiple machines. NordicTrack has led the way in fitness devices for 2 decades+ and this one is a solid performer!
Is it Bad to Do Abs Everyday? Best Reasons For Resting Abs
There has been some people in the fitness forums and on Quora and the like asking is it bad to do abs everyday instead of every other day. So I decided to get all the information together to help answer their question.