If you are doing
a heavy chest workout and additional heavy overhead pressing each week, then performing an additional 60 reps of heavy tricep training is going to be too much.
Take for example the pushing day: You work your chest, shoulders and triceps in one day.This gives your pushing muscles more recovery time than splitting them into separate days of the week, where you may find yourself doing triceps or shoulders just 48 hours after
a heavy chest workout.
Not exact matches
By beginning your
workout with isolation exercises which, as the name implies, effectively isolate your
chest fibers, you will be able to adequately fatigue your
chest before moving on to the multi-joint presses which will engage the front delts and tri's as secondary muscle groups, allowing you to keep on pounding hard and
heavy with the assistance of these fresh muscles.
This applies to all
workouts in your life, but it's especially important for
chest training because people often start by overloading the
chest, as if it's the only muscle which doesn't require any warming up before the
heavy work.
As you start to lift
heavier, you'll find each
workout will give you greater levels of fat loss in your
chest, belly and love handles, than you ever thought possible.
There is nothing wrong with training triceps or shoulders 48 hours after
chest workout, except the fact that you won't be able to use maximal weights to build muscle, because your triceps and shoulders will be tired after all that
heavy benching you did 2 days earlier.
The most effective
chest workouts are those alternating very
heavy with lighter weights, so if you want massively pumped
chest muscles for a hotter summer look, make sure to start with a very
heavy weight, with which you can only do 2 - 3 repetitions.
In terms of
chest workouts, that means your bread and butter is
heavy barbell and dumbbell pressing, and your dessert is supplementary work like dips and flyes.
That's why this variant of the
chest bench press provides a
heavy workout for the triceps, as the movement is more similar to an extension than a press.
My entire
workout routine is completed always around the magic 1 hour mark... the 100 squats takes me approx 3 - 4 mins, I take a 3 - 5 min break inbetween my squats depending on how
heavy I'm breathing then when I move toincline
chest dumbbell it usually takes also another 3 - 4 mins depending on how hard I'm breathing, I take another 3 - 5 min break and move into my back rows which take approx 3 - 4 mins.
Also, I just want to mention, I have suffered shoulder impingement lifting
heavy and have struggled to to do any powerlifts with my shoulders and
chest because of it... I have done physio, chiro and nothing helped my shoulder until I started doing very light weight high rep shoulder
workouts... I kinda figured because the shoulders are smaller, they require high reps, but I never would have though legs,
chest and back would also give you a lot of benefit through high reps.