Can you workout chest and shoulders on the same day? Every person has a different opinion regarding the workout schedule, and the type of exercise they will perform in their training session. If you are a beginner, you are wondering why other people follow a certain order to train their muscles.
Every beginner goes through this phase, and it’s very common. For beginners, the training schedule is to target every muscle and keep a single muscle group for each training day.
It is because a beginner needs time to get adjusted to the technique of lifting weights. In this article, you will get to know, how you should work out your chest and shoulders on the same day.
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Can you workout chest and shoulders on the same day?
Yes, you can train back and chest on the same day. There are several ways to manage your muscle groups in your training schedule and missing it well with safety.
Training your muscle groups on a single can also make your workouts more effective.
However, training two muscle groups on a single day can also create some weakness in your workout session. So, you need to also know how to structure the chest and shoulders exercises.
Most gym accidents happen because a person pushes their limit in the early phase and leads to several health problems.
But if you are an advance or intermediate lifter, you are probably wondering, why not try mixing some exercise? You probably want to target those muscle groups, more than one time a week. And it is only possible if you start mixing your training schedule.
In this article, we will go through everything you need to know about training chest and shoulders on the same day, whether it is right for you, and if you were to, how you would structure it.
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Is Working out Chest And Shoulders On The Same Day Safe?
Yes, it is perfectly safe to train chest and shoulders on the same day. Both Chest and shoulders are considered as ” Push” muscles. This is because these exercises mostly involve pushing the resistance ( weight) away from the body.
Training, chest, and shoulders on the same day are a very common training split.
Although, training both “push” muscles on the same day, well lead to drastic burnout sessions, and possibly less than effective results.
This is because, pushing the resistance away from the body in all the exercise, will lead to bringing out and the muscles will require more time to fully recover.
However, there is nothing dangerous about training similar muscle groups on the same day. Several, advanced lifters perform chest, shoulder, and tricep workouts in the same training session.
It is because, if exercises are done safely with the appropriate technique, by calculating the number of sets, weights difference, and several reps, it will be safe to execute both muscle groups on the same day.
Is Chest And Shoulders Work Out On The Same Day Effective?
Chest and shoulder are both “push” exercises where a lifter has to push the weight away from the body, and it can be effective, as a lifter performing the same movement over and over.
The effectiveness of the exercise also depends on other factors, like muscle mass or maximum strength.
For lifters who are opting for muscle mass from the combination of these exercises, the research proved that there is no definite order required to train.
It’s the lifter’s wish to perform the exercise as per his requirement. But according to lifters, 80% of lifters prefer to work chest before shoulders.
On the other hand, if the lifter option for increasing strength, the order of the exercise does matter, this is proved by some studies conducted.
For increasing strength, the lifter wants to perform a heavy compound exercise at the beginning of the workout, like the bench press.
If a lifter wants to get stronger shoulders, you can choose any heavy compound shoulders exercise, but make sure that it is the heaviest among all the other shoulder exercises you are going to do later.
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Benefits Of Working Out Chest And Shoulders Together
- Time-efficient way of training
- Allow to train muscle group twice
- Balance muscle training
Time-efficient way of training
When a lifter trains two muscle groups in a single day, he is bound to take more time for his workout.
Even if he takes a minimum amount of rest in between his sets. So, to avoid this problem, the superset term is introduced by powerlifters.
The superset is a technique, where two exercises of different muscle groups are intertwined.
To elaborate, when a lifter performs a set of one of the muscle groups, he instantly switches to a set of different muscle groups, before taking a rest.
This helps the lifter to train all muscle groups in the desired time and without losing efficiency.
Allows to train muscle groups twice
If you train chest and shoulder in one day, rather than two days, you can spend another day training chest and shoulders. This means you can spend training on your chest and shoulders at least twice per week.
If you are a beginner in lifting, the training schedule will consist of performing a single muscle group in a single day.
This is because beginners do not have the correct technique of the exercise and also it will be not effective to perform two muscles on a single day. The taring schedule for beginner, mostly consist of:
Day 1: chest
Day 2: back
Day 3: arms
Day 4: abdominals
Day 5: legs
Day 6: shoulders
But as you move forward, the training schedule changes. And intermediate lifter training schedule mostly consists of:
Day 1: chest and shoulders
Day 2: legs
Day 3: back, abdominals, and arms
After this, the lifter can again follow this routine and will have the ability to train a muscle group twice a week rather than just once.
Balance muscle training
When a lifter chooses to train chest and shoulder together, he can opt for the benefit of balance training sets.
As a lifter you know, sometimes you overuse your muscle, and it leads to severe pain. This problem can be overcome with the intertwining of two muscle groups.
When a lifter trains a single muscle group in a single session, he is bound to overuse muscles and it leads to poor mobility and postural issues.
Also, after tarin a muscle group, a lifter gas to wait for a week, to again train that muscle group.
But when a lifter chooses to train two muscle groups on the same day, first and foremost he will be given the option to train those muscle groups twice per week.
Secondly, training chest and shoulder on the same day will lead to more intensity in the muscle, which will help you strengthen these muscles faster.
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How Should You Program Your Back And Chest Workouts?
Here are 3 ways to structure your back and chest workouts:
- Weak Chest – train chest first
- Weak Shoulders – train Shoulders first
- Balanced Chest and Shoulders – alternate between muscle groups
Weak Chest – Train Chest First
Chest Exercises should be trained first with high-intensity loads
Day 1
- Bench Press – 3 sets 8 reps
- Dumbbell Bench – 3 sets 10 reps
- Cable Pec Fly – 3 sets 12 reps
Day 2
- Incline Bench Press – 3 sets 8 reps
- Incline Dumbbell 3 sets 10 reps
- Push-Ups/ Bench press– 3 sets 15 reps
Weak Shoulders – Train shoulders first
Shoulders exercise shoulders to be trained with high-intensity loads.
Day 1
- Bent-Over Dumbbell Lateral Raise – 3 sets 8 reps
- Upright Barbell Row – 3 sets 8 reps
- Seated Dumbbell Press– 3 sets 8 reps
Day 2
- Cable Reverse Fly – 3 sets 8 reps
- Cable Reverse Fly – 3 sets 8 reps
- Push Press – 3 sets 8 reps
Balance chest and shoulders – Alternate between muscle group
Day 1 – High-intensity loads of chest followed by balance shoulder loads
Day 2 – High-intensity loads of shoulders, followed by balance chest loads
Balance training will not only benefit you in time efficiency but also will increase your endurance and agility.
Training balance exercises continuously will lead to strengthening the muscles as they gain the power to withstand the weight for a long duration.
Final thought
Training chest and shoulders on the same day is an effective method to increase endurance, agility and better to train two muscle groups on a single day.
This is an effective technique, which is followed by several lifters all around the globe.
