I notice that on Wednesdays my triceps are a little tender from benching on Monday. Do I need more rest before I work my triceps on Wednesday. Or should I not worry about it. Or Maybe I should change Wednesdays and Fridays around.
Posted by: NeedMuscleMass
What kind of grip do you use on bench pressing?
if your using a norrow grip that could be the reason your tris are sore.
Posted by: BlueCorsair
Personally I do this:
Friday: Chest & biceps
Saturday: rest
Sunday: Back & Triceps
Monday: rest
Tuesday: Legs & Shoulders
Wednesday/ Thursday: Rest
That's three days working out, and 4 days of rest. A good set up for a hardgainer like myself. I used to have the biceps and triceps in place of each other, but I found my biceps got a bit of a pump working my back, so when I did them after my back, I found I had less strength, and they felt rather "inflated" already. Likewise with the triceps on the chest day. Deltoids also get worked by some chest exercises, such as pec-deck, so I seperated them.
I think this split makes sure both the main target, and synergist muscles get the most rest possible without heading to a four-day split (which wouldn't work for me).
I've been told that my split is quite good by some people, (I gain little muscle though due to my build unfortunately) so you might want to give that set-up a try, or feel free to ignore me
