It’s pretty unusual for gym-goers to work on the back and chest on the same day, well it won’t be after reading this article as we’re going to change that belief. I have personally tried and mastered this new technique where one can attack these two muscle groups on the same day with intense volume technique.
Volume training is a scientific word that means pumping as much blood into the muscle being worked, which is achieved by repetitions and working until muscle failure, that is “when you can’t lift a single more rep“.
The total number of exercises will be about 2 for the back and 2 for the chest, with eight sets each, the number of repetitions will be until failure. Feel free to choose any four exercises but preferably free weights with compound movements (deadlifts and bent-over rows for back, bench press and dumb bell press for chest).
Starting with the back workout, you will notice that along with the primary muscle, the secondary group such as biceps and shoulders will also have an appreciable pump which is normal and beneficial. The arms as the second group will be partially exhausted before one begins the chest workout.
The chest workout with the pre-exhausted arms and shoulders, which are the secondary support muscles will be more challenging and beneficial as the working load will be entirely on the chest muscles without much on the pre-exhausted arms and shoulders secondary group. One will also notice the intense activation of the fast and slow-twitch muscle groups leading to fuller pumps and muscle growth.
At the end of the training, even lifting your arms will be challenging as your muscles will be completely exhausted. Try this workout on your next gym visit and be assured of promising results.