Dave Draper’s Musclebuilding Q&A

For a few weeks now I have done the following: machine bench presses, 1 set, 8-10 reps, followed immediately by bentover barbell rows, 1 set, 8-10 reps, followed immediately by seated pec flys, 1 set, 8-10 reps, followed by seated lat pulldowns, 1 set, 8-10 reps. I do this circuit 4 times. Great results. I want to add another exercise for back and chest. So, do you think I continue with the type of alternating back/chest series, or do all the chest work first, then do all the back work?

Good for you. I see creativity and wonder in your training.

Try three separate supersets of chest and back, rather than a six-set circuit.

For example:

Bench press supersetted with widegrip pulldown (4 sets x 8 -10 reps)

Dumbbell incline supersetted stiffarm dumbbell pullover (4 sets x 8 - 10 reps)

Barbell row supersetted with light flys (4 sets x 8 - 10 reps)

A six-set circuit is a bit dizzy and too long to be an efficacious musclebuilder. Single sets will work, but since you are multi-setting with success it might be wise to continue the methodology — and since you might miss the ongoing push.

The truth is in the performance of the exercises — the focused exertion applied by the one welding the iron.

Go… Godspeed… Dave