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bicep/tricep question

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Posted by: fieldmedic

I'm trying to gain mass. Should you do 2, 3, or 4 exercises for biceps and same for triceps? I'm doing chest/tri on Mon, legs/shoulders on Wed, back/biceps on Fri.


Posted by: CowPimp

This is highly dependant on genetic factors. You have to find out the volume that works best for you. If you do a lot of compound exercises that involve these muscles (Pressing, rowing, and pullups), and you frequently go to failure or near failure, then you shouldn't need more than 6 sets for either muscle. I have seen improvements with no direct arm work before.


Posted by: Tough Old Man

Agree w/ Jersey. Because of my compound exercises, like today when i worked arms I did 8 sets for tri's and 7 for bi's. That's it once a week for arms. 30 min's in and out


Posted by: Egoatdoor

Quote:
Originally Posted by fieldmedic
I'm trying to gain mass. Should you do 2, 3, or 4 exercises for biceps and same for triceps? I'm doing chest/tri on Mon, legs/shoulders on Wed, back/biceps on Fri.
In general, I would say most people should limit it to 2 exercises using this cycle. Your tris are already being worked during the chest workout and so are the bis with the back, so you should limit the volume to avoid overtraining, which would lead to atrophy, not mass building.

I think legs and shoulders are rather taxxing working on the same day and would prefer to see chest/shoulders Monday and legs/tris on Wed instead.

If you want to add some volume to arms such as 3 exercises rather than two, then work them on days where they are not assisting muscles. A sample split I use is 1) Chest/back 2) Shoulders/Bis 3) Legs/Tris

Chest and back most people say is too much in one day, but its OK for me because its my first workout of the week( more energy) and I always have at least 2 days off before that.







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