Then proceed to do your next favorite chest and back exercises. Now you’ve completed a 4 set superset of chest and back. A chest and back superset workout would look like this.ġ set bench press, followed by 1 set deadlift. Take your favorite back exercises and your favorite chest exercises and pair them together.įor example if you do 4 sets of bench press usually on chest day, and 4 sets of deadlifts on back day.
This saves time in the gym because it keeps you on your toes. This means you superset chest and back together in your workout. What is a good chest and back workout?Ī good chest and back workout utilizes the top pull exercises and the best push exercises. This is also valid for every other muscle group. So, yes! It is totally okay and even recommended to workout chest twice a week!
However, as you advance, you will need to increase the volume in order to keep progressing and you can further divide the total volume into 2 training sessions. However, if you do those 20 sets in two separate workouts, you will be able to lift heavier, for more repetitions, thus creating a bigger volume and more stimulus for gains.īeginners can reap the benefits of training with just 1 workout per muscle group, per week and about 5-10 working sets.
Think of it this way – If you do 20 sets in one workout, you’d be exhausted on the last 5-10 sets, thus creating a lesser volume. Generally, the total training volume is what will make the biggest difference, but training frequency is what will optimize the volume. Is it OK to workout chest twice a week?Īnother often misunderstood concept is the training frequency in your split, or in other words, how often you train a muscle group. This is exactly what makes a superset chest and back workout suitable for relatively lighter workouts, where your goal is not only to stack weight & volume, but feel the muscles better, overall. The best thing about this is that while one of the muscles contracts, its antagonist (opposing muscle group) receives a relaxation signal & stretches.
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