Thread: bi's n tri routine

Originally Posted by jimm

Arite guys,

I done my first bi/tri session every today and fuckin loved it

i was suppersetting

Just wondered if any you have had alot of succsess with the bi/tri routine seem to have hit a platue with my arms and it pissed me off im wanna incorporate this for a few months see what it does...

Are you referring to a specific routine that focuses on arms or just talking about working out bi's and tri's together for a workout?? just a little confused by the way you phrased your post..

one piece of advice that I found quite effective for getting some extra size on my arms is use synthol. (kidding - before i get bashed lol)

My arm workout I've found to be most effective (especially with biceps, tri's i go a little higher rep overall) is doing one exercise with as much weight as I can handle with correct form, allowing for rest-pause set(s) and a few cheat reps on the last set. then move to an exercise using close to max weight, but able to complete 10 good reps on each side. then final exercise or two hit a little higher reps and use these exercises for your "shaping" exercises (i'm currently trying to bring up the long head of my biceps so i do exercises focusing there)

i was reffering to it as a bi's and tri's only workout yes so just arms i just usually do back n bi's chest n tri's sorta thing but my arms are lagging now so i wanna incorporate this to see what it does as my arms wont be used to it want to see if any one else has had good succsees from it..

I've said this on this board before but I'm going to throw a fun fact your way again anyway. When I was in my early 20's I wanted bigger arms... badly, so it was obvious to me to start hitting them hard in any way I could. I spent multiple days a week doing all kinds of bicep and tricep exercises only to learn a few months of hard isolation work for the arms attributed to a mere half inch improvement in both arms when it comes to size. A couple of years ago I decided to train compound lifts only: bench press, dips, shoulder press, bb rows, chins, pull-ups, deadlifts, squats and rack pulls. I went heavy on these lifts for 3 months not doing a single isolation exercise for bis or tris and my arms exploded. I gained 2 inches in my right and 1.5 in my left. So having had that experience I am now a true believer that adding size to certain body parts is best done collectively by doing multiple muscle compound lifts rather than focusing on the weak points by isolating them and in turn reducing the effort that can be devoted to compound movements. This may be old news to you but I thought I'd throw the idea your way anyway since I wish I learned this earlier.

Originally Posted by CaptainNapalm

I've said this on this board before but I'm going to throw a fun fact your way again anyway. When I was in my early 20's I wanted bigger arms... badly, so it was obvious to me to start hitting them hard in any way I could. I spent multiple days a week doing all kinds of bicep and tricep exercises only to learn a few months of hard isolation work for the arms attributed to a mere half inch improvement in both arms when it comes to size. A couple of years ago I decided to train compound lifts only: bench press, dips, shoulder press, bb rows, chins, pull-ups, deadlifts, squats and rack pulls. I went heavy on these lifts for 3 months not doing a single isolation exercise for bis or tris and my arms exploded. I gained 2 inches in my right and 1.5 in my left. So having had that experience I am now a true believer that adding size to certain body parts is best done collectively by doing multiple muscle compound lifts rather than focusing on the weak points by isolating them and in turn reducing the effort that can be devoted to compound movements. This may be old news to you but I thought I'd throw the idea your way anyway since I wish I learned this earlier.

I think the fact u spent muiltiple days a week doing arms along didnt help.

yep its old news to me but thanks for your 2 cents! all ive ever done is compound moves except squat and dead first year i training i dont think i even knew i had legs but now i do them every week.

That beeing said its the old sayin what works for some doesnt always work for others.. ive never trained in a bicep tricep same day arm only routine so im gonna try it i think my bodys to used to my routines right now and its time to change up all i can say is the pump was insane im used to having a pump in say bicep on back day and tricep on chest day but having bicep and tricep pumped and same time felt as arnold would say "it feels like im cumming with a beautifull women" yeah this deffo feels good right now im stickin to it for couple weeks.

I include bi's and tri's at least to some extent on every workout ( i train 5-6 days a week) but i alter weight and volume a great deal and always train my tris 2times more than my bi's

I have tried bis and tri in the same routine, currently trying it again to shock my system. I hit a plateau, called beer and laziness for a year. Next, after 6-8 weeks I will try what napalm mentioned. I have tried that years ago also. I am 34 going on 21, trying to get back in shape for our trip to Jamaica next spring. I wanna be the guy people stare at and say "that guy is fuckin unreal". I think we all like chicks lookin at us and their boyfriend or husbands hatin on us.

I find that my arms grew the most when I gave them there own day. Usually when working a primary first your too tired too dedicate the proper workout

Did you say that you don't do squats and deads? Those are the two biggest compound lifts. I hope I'm reading that wrong otherwise you really haven't done any compound movements(I know you'll say bench but come on bro).

Originally Posted by the_predator

Did you say that you don't do squats and deads? Those are the two biggest compound lifts. I hope I'm reading that wrong otherwise you really haven't done any compound movements(I know you'll say bench but come on bro).

yeah you reading it wrong bro i said for the first year i never really did squats and deads thats a lie i did squats soon as i started workin out i just didnt do them consistently i didnt like doin legs, i would put them off for weeks at a time inbetween doing them, that was when i started i actually quite enjoy doing legs nowadays. and yeh i cant really remeber doing deads when i started i also like doing deads now there one of my favourite its just pure strenght love it.