The Five Biggest Contradictions in Fitness
Latest Article

The Five Biggest Contradictions in Fitness

Its no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
More Recent Articles
Contrast Training for Size
By: Lee Boyce
An Interview with Marianne Kane of Girls Gone Strong
By: Jordan Syatt
What Supplements Should I be Taking? By: Jay Wainwright
Bench Like a Girl By: Julia Ladewski
Some Thoughts on Building a Big Pull By: Christopher Mason

Facebook Join Facebook Group       Twitter Follow on Twitter       rss Subscribe via RSS
Results 1 to 13 of 13
  1. #1
    Super Moderator vdizenzo's Avatar
    Join Date
    Jan 2007
    Location
    CT
    Posts
    5,363

    Question for those who have two upper days

    I have two bench days. For those who do the same, who prefers doing all upper body both days versus splitting them into a predominantly push chest/shoulders/tri day and a pull back/biceps day?


    Supplements I currently take: Nitrean , BCAA , Creatine 500 , Multi-Plus , Fish Oil

    My Training Log , My Youtube Videos

    "The weak will never understand" - Vincent Dizenzo

  2.    Support Wannabebig and use AtLarge Nutrition Supplements!


  3. #2
    Senior Member
    Join Date
    Mar 2011
    Posts
    303
    I like doing full-body. I got used to it after Sheiko. With that being said, my experience doesn't really apply here, since the only real upper body work I do is simply to improve my OHP and maintain my chest (usually just 3 sets of 8 chest flies).

    I found that once I got close to a 44 plate bench (not that great, I know), it wasn't really worth it anymore. It just made my physique look stupid (big chest, small shoulders and triceps).

    Here's how I see it:

    I'll always be able to bench at least 100+ pounds more than I can OHP. If I can get my OHP to 3 plates, I'll be able to do a 4-plate bench without even hitting chest that hard.

    Cliffs:

    -My upper body days basically consist of OHP and variations

  4. #3
    Senior Member Invain's Avatar
    Join Date
    Sep 2005
    Location
    Michigan
    Posts
    3,949
    I have a heavy bench day, and then I bench a second time on "shoulder day" - usually higher volume incline or close grip. I work my back on a different day, after some type of pull variation.
    Last edited by Invain; 12-04-2013 at 07:42 PM.
    Best lifts: 615/475/660, Raw w/ Wraps
    http://www.youtube.com/user/invain622002

  5. #4
    Senior Member
    Join Date
    Feb 2009
    Location
    San Jose, CA
    Posts
    2,486
    I do one pressing and one rowing day. My shoulders don't recover if I press twice a week. I've also made much better gains in rowing movements since dedicating a day to it.
    www.wildirongym.com
    Become a fan of Wild Iron on Facebook:
    http://tinyurl.com/WildIron

  6. #5
    Senior Member
    Join Date
    Oct 2011
    Posts
    757
    I have been doing 3 upper body days usually every 8-9days. Only one is a bench day with chest/triceps, shoulders/arms separate day (although I only do shoulders every couple weeks not every week), and back separate day. I have always thought there are way too many things to do as far as upper body to be all in one day, or even two is hard to fit in without alternating some things one week and some the next.
    Best competition lifts:
    650lbs. raw squat
    441lbs. raw bench
    580lbs. raw deadlift
    1650lbs. raw total

  7. #6
    Westside Bencher Travis Bell's Avatar
    Join Date
    Jan 2008
    Location
    Westside Barbell, OH
    Posts
    8,920
    All accessory work on ME day is done to heavy sets of 8 or so for me. 2 - 3 tricep movements, 2-3 back movements and finishing with rear delts and some lateral raises.

    DE day is pretty much the same except all the stuff is done to sets of 12-15 and often times I superset the movements to keep things going.

    max effort days are brutal.


    AtLarge Nutrition Supplements Get the best supplements and help support Wannabebig!

    Superior Athletics - Northeast Ohio's Center for Athlete Training
    *Westside Barbell Certified Gym

  8. #7
    Senior Member
    Join Date
    Oct 2009
    Posts
    1,993
    I like to split mine up. Chest, shoulders tris one day and back, biceps, upper back the next.
    Best Lifts unequipped
    765
    505
    755
    Best lifts Equipped
    1050
    840
    715

    Thankfully Representing AtLarge Nutrition and EliteFTS

  9. #8
    Train Hardcore!!! muscle_g's Avatar
    Join Date
    Aug 2008
    Location
    South Carolina
    Posts
    1,652
    I split mine up. I do Chest, delts, & triceps on Wednesday's and on Friday's I hit Upper Back/Lats, Traps/neck, & biceps.
    Last edited by muscle_g; 12-07-2013 at 02:03 PM.
    Train Hardcore

    Best Lifts(SQ/BP/DL)
    625/450/500 multi-ply
    520/405/500 single-ply
    405/315/475 raw

    Training log
    http://www.wannabebig.com/forums/thr...72#post2635572

  10. #9
    Wannabebig Member gaz90's Avatar
    Join Date
    Sep 2012
    Location
    ireland
    Posts
    97
    i prefer to not split it up, i like training back twice a week... on ME day i generally use barbells only, for pressing, rowing and extensions. on DE day i will use mostly dumbbells for similar rep ranges, but obviously the weight used when using dumbbells vs barbells is less. that way i only have a heavy bar in my hands once a week and im always excited about ME days. so mentally and physically its a plus for me
    Last edited by gaz90; 12-07-2013 at 04:50 PM.
    last meet, GPC, Irish Open: 03/11/2012
    @ 82.5kg/ 181 junior raw
    S: 192.5kg/424
    B: 130 kg/286
    D: 225kg/495
    best gym lifts:
    S: 182.5kg/400
    B: 135 kg/300
    D: 220 kg/485

  11. #10
    Senior Member 44pirate's Avatar
    Join Date
    May 2009
    Posts
    732
    On ME days I do 4 sets of 10 with all my accessory. Tris, shoulders, back and bi.
    On DE days I do 3 sets of 15
    http://www.wannabebig.com/forums/sho...s-Training-Log

    5'`9.5" 238
    Comp Lifts
    2ply Squat 550 10/17/09 Bench 470 10/17/09 DL 480 10/17/09
    Raw Squat 550 10/26/2013 Bench 425 5/14/11 DL 530 10/26/2013

  12. #11
    Wannabebig Member
    Join Date
    Jun 2011
    Posts
    27
    I guess I have 3 or 4. I have one main bench day, a close grip bench day, and an overhead press day. Then, Ill usually have a day dedicated to just rowing movements.

  13. #12
    Senior Member
    Join Date
    Nov 2010
    Posts
    313
    I like doing full upper body each day. On de day I do speed bench superset with chins, a second pressing exercise superset with rows, flys superset with more lats, then bis and tris superset. Get lots of lat volume and the short rest makes it really hard. My bench had really taken off with this training. ME day is like this, but the first exercise is not superset obviously.

  14. #13
    Administrator chris mason's Avatar
    Join Date
    Jan 2001
    Location
    Charlottesville, VA
    Posts
    12,607
    I definitely prefer to do my whole upper body. With that said, it is just pressing, upper back, and triceps work.


    AtLarge Nutrition Supplements Get the best supplements and help support Wannabebig!

Similar Threads

  1. Upper Body Pictures and BF % Question
    By colinS3 in forum Members' Pics and Videos
    Replies: 4
    Last Post: 01-14-2011, 09:05 PM
  2. A question about training upper and lower body in the same day...
    By jbrin0tk in forum Powerlifting and Strength Training
    Replies: 0
    Last Post: 08-12-2008, 10:43 PM
  3. Best Split/Routine to Train Consecutive Days? Push/Pull, Upper/Lower, ME/DE?
    By collin44 in forum Powerlifting and Strength Training
    Replies: 7
    Last Post: 05-31-2008, 03:26 PM
  4. Upper and Upper/Inner Chest question
    By FoxTrot in forum Bodybuilding & Weight Training
    Replies: 1
    Last Post: 12-03-2004, 05:28 PM

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •