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Forum ยป I only do upper body twice a week.
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Thread: I only do upper body twice a week.

post 1688981853 08-25-2023, 10:57 PM
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  1. FinnaGetStronk
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I only do upper body twice a week.

Mon: Pull
Thurs: Push

I go hard af tho. Is it enough?
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post 1688982013 08-25-2023, 11:01 PM
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Yeah that's plenty for pretty much any experience level if you go to or near failure. I do one heavy bench focused day that's a push day with bench accessories, tricep, and shoulder work. Then I do one modified upper body day later in the week. Basically a volume bench day and then a few back exercises. Ive progressed well with that for multiple years now for building muscle and strength
post 1688982043 08-25-2023, 11:04 PM
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Originally Posted By bsrkoacar2⏩
Yeah that's plenty for pretty much any experience level of you go to or near failure. I do one heavy bench focused day that's a push day with bench accessories, tricep, and shoulder work. Then I do one modified upper body day later in the week. Basically a volume bench day and then a few back exercises. Ive progressed well with that for multiple years now for building muscle and strength
u only do a couple back exercises per week?
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post 1688982063 08-25-2023, 11:05 PM
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natties should do upper 1 set to failure 1x a week and spend the rest of the time fkn bitches unless they gay as hell srs
Make Europe Germany Again
post 1688982113 08-25-2023, 11:07 PM
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Originally Posted By FinnaGetStronk⏩
u only do a couple back exercises per week?
Oh never mind. I thought you meant 2 push days, I mis read it.

No I do bench (push), deadlift (pull), rest, legs and biceps, push/pull, rest, rest...

I'd hit push and pull 2x a week if you can. Combine them if you have to and do like 2-3 exercises on front and back. How many days a week are you able to lift?
post 1688982223 08-25-2023, 11:12 PM
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Originally Posted By bsrkoacar2⏩
Oh never mind. I thought you meant 2 push days, I mis read it.

No I do bench (push), deadlift (pull), legs and biceps, push/pull... I'd hit push and pull 2x a week if you can. Combine them if you have to and do like 2-3 exercises on front and back. How many days a week are you able to lift?
oh ok that makes more sense

2xpush 2xpull is too much per week. I ran that in the past and all my lifts dropped

might convert to doing 2x push 2x pull every 10 days
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post 1688982263 08-25-2023, 11:13 PM
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Originally Posted By FinnaGetStronk⏩
oh ok that makes more sense

2xpush 2xpull is too much per week. I ran that in the past and all my lifts dropped

might convert to doing 2x push 2x pull every 10 days
What are your numbers or how long have you been lifting and how much volume are you doing each workout?
post 1688982323 08-25-2023, 11:15 PM
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Also, that sounds more like a volume/intensity problem more so than a frequency problem. Unless you are crossing over from intermediate to advanced. Taking more recovery time generally isn't an issue though.
post 1688982523 08-25-2023, 11:23 PM
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Originally Posted By bsrkoacar2⏩
What are your numbers or how long have you been lifting and how much volume are you doing each workout?
only do dumbbells now

3 sets of everything
3 chest movements
3 shoulder
2-3 triceps

3 rows
2 pulldowns
2-3 biceps
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post 1688982723 08-25-2023, 11:31 PM
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Originally Posted By FinnaGetStronk⏩
only do dumbbells now

3 sets of everything
3 chest movements
3 shoulder
2-3 triceps

3 rows
2 pulldowns
2-3 biceps
Yeah that's a lot of volume. I'd do like 2 exercises each at higher intensities.

I think you'd get better results doing something like

Flat db bench 3x6
Low incline 3x8
Db shoulder press 3x10
Side lateral raises 3x12
Db skull crushers neutral grip 3x8-12
Done

Then if you want to do more of a fly workout on your next chest day do that. And same with back days... But what you are doing now seems like a lot of fluff
post 1688982873 08-25-2023, 11:38 PM
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I brought my bench up into the 400s with almost that exact push workout. I just use a barbell on the flat bench part. And go a bit heavier @ 5x3. And cut out the overhead press work in place for a little more tricep work. You cant add chit without cutting something out. But those first 3 movements also heavily involved the tris so you'd be good with just 1 tri isolation. Or else you just dig yourself into a hole your not gonna recover from.
post 1688982933 08-25-2023, 11:40 PM
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#12
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go to the gym twice a day afternoon bench and arms, later legs and more arms do that 4 days a week
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