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| Training Learn proper form, techniques, & routines. Post questions about weight training as it relates to muscle building.
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#1 |
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Fitness Celebrity
Join Date: Nov 2003
Location: Cheese Cottage
Posts: 1,430
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back/biceps or back/triceps?
BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com this is the routine ive just started:
mon: chest/shoulders/triceps, abs wed: legs, abs fri: back/biceps, abs i heard that it might be better to do back/triceps on the same day... but that doesnt seem to make sense to me, as a lot of my back exercises use biceps, and chest exercises use triceps? if i switched it up to bakc/triceps and chest/biceps, would it be likely that id be overtraining my biceps and triceps, as i would be working them twice a week? would it make any noticible difference at all? thanks. |
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#2 |
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OMGWTFBBQ
Join Date: Feb 2003
Location: MA
Posts: 4,002
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It depends on if you want to pre-exhaust the biceps or not. Personally, i prefer not to.
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#3 | |
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P/RR/S Advisor
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Re: back/biceps or back/triceps?
Quote:
The way you split up your routine Push/push on monday and pull pull on Friday, if you reversed the split it wouldn't matter because your giving your arms several days break in between. Keep in mind your hitting those muscles as secondary muscle groups when you do back and Chest so it isn't going to tax them as much as when you actually work them as a primary. In short either way works as long as you have those couple of days break in between. |
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#4 |
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Fitness Celebrity
Join Date: Nov 2003
Location: Cheese Cottage
Posts: 1,430
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thanks that helps. just one question tho... what did u mean about putting on arm size though? if i do chest-tris and back-bis would that would that be better for arm size? arm size is what i care about the most of all.
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#5 |
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P/RR/S Advisor
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OK as mentioned above by Mono, you will pre-exhaust the bis on chest day and tris or Chest day. This means you basically did a mini workout for them prior to doing their primary workout for the week. I would suggest that since you are currently doing the opposite (chest/bis; back/tris,, log down your sets and lifts. On your next workouts do the push/push pull/pull method and take note of your reps and poundage. I can safely say they will not be as optimum as they were on the other split when the muscles are fresher.
If you are really looking for massive arms, I'd suggest what I for one do. I prioritize my training by placing arms on their own day. day 1:Chest, 2: Back(and maybe shoulders if time permits), 3: legs. day 4 arms day 5 shoulders if I didnt get them in on back day. 6 and 7 off. |
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#6 |
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Obsessed
Elite Member
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I personally have always preferred chest/triceps and back/biceps, but that's just me. When I hit my biceps indirectly on back day and then again directly on chest day, I feel like I am overtraining them like crazy. For me it's always best to hit your biceps when they're already warmed up, after rows, etc.
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Stats!
23 years old, 5'11.5", 206 lbs., ~8% bodyfat 380/455/655 bench/squat/deadlift (current) 405/495/675 bench/squat/deadlift (goals) The M.J.H. Chronicles |
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#7 |
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P/RR/S Advisor
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for the record: regarding gains from my split version and GOPROS POWER, REP RANGE, SHOCK workout, these are my stats from this past September 29th thru November 1st and 01/08.
................09/29...............11/01 chest: .......47 1/2".............49 upper arm:..16 1/4".............17 1/2 forarms:......13 1/2.............14 1/2 |
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#8 | |
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Obsessed
Elite Member
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Quote:
![]() What is this firestorm? Your gains following gopro's program P-RR-S routine? I have heard good things about this program, but daayyyuummm man! Those are sick gains. What kind of split were you following? |
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Stats!
23 years old, 5'11.5", 206 lbs., ~8% bodyfat 380/455/655 bench/squat/deadlift (current) 405/495/675 bench/squat/deadlift (goals) The M.J.H. Chronicles |
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#9 |
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P/RR/S Advisor
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MonStar,, I have kept a full training log in the Journal section. Here is the link to it. And also, I'm not exaggerating my gains since all the online competitors in this contest had to submit before pictures, halfway pictures and then finally the after pictures for this contest.
http://www.ironmagazineforums.com/sh...threadid=21333 (Fires Online Comp Journal) |
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#10 |
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Obsessed
Elite Member
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Okay firestorm, thanks man, I am going to check it out right now.
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Stats!
23 years old, 5'11.5", 206 lbs., ~8% bodyfat 380/455/655 bench/squat/deadlift (current) 405/495/675 bench/squat/deadlift (goals) The M.J.H. Chronicles |
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#12 |
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Obsessed
Elite Member
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Damn that journal is way too much talking and not enough journal entries, lol.
![]() Do you have AIM firestorm? |
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Stats!
23 years old, 5'11.5", 206 lbs., ~8% bodyfat 380/455/655 bench/squat/deadlift (current) 405/495/675 bench/squat/deadlift (goals) The M.J.H. Chronicles |
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#15 |
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Mad As Toast
Join Date: Oct 2002
Location: Southwest Florida
Posts: 2,811
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squanto there are many different routines that you can do, First of all, getting big arms is not just doing bi's & tri's. To grow big in arms you must do other things like squats, deads, benches power cleans, ect.. Core exercises. You gain LBM all over. And most important, DIET is what will make you grow.
Also, remember to keep switching up your exercise routine so your muscle wont adapt to the same routine over and over. Change the way you do your sets. For example, bench press first then incline bench. The next time you do chest, do incline bench first, then bench. Keep your muscles guessing. This goes for all exercises. And use dumbells intsaed of barbells to help you with stabilizer muscles. Many thing you have to learn to get them BIG ARMS. |
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The statue of Liberty no longer reads "Bring us your tired, your hungry, your huddled masses..."
Now she's holding a baseball bat and it reads "Bring It On." |
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#16 |
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Obsessed
Elite Member
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AIM is just AOL Instant Messenger, nothing special. Go to AIM.com to download it, it's free. Similar to Yahoo MSG and MSN MSG, but a little easier to use if you ask me.
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Stats!
23 years old, 5'11.5", 206 lbs., ~8% bodyfat 380/455/655 bench/squat/deadlift (current) 405/495/675 bench/squat/deadlift (goals) The M.J.H. Chronicles |
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#18 | |
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Obsessed
Elite Member
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LOL.
Nope, no new workout. Lemme know if you get it though, have some questions asked P-RR-S, thanks. Quote:
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Stats!
23 years old, 5'11.5", 206 lbs., ~8% bodyfat 380/455/655 bench/squat/deadlift (current) 405/495/675 bench/squat/deadlift (goals) The M.J.H. Chronicles |
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#21 |
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P/RR/S Advisor
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Sara, I've done them both and I liked them both although that second routine is a damn killer on chest/back day if your training heavy. I found that at my age 41 I would begin to loose some intensity on the 2nd bodypart and don't feel it was getting the full benifit but that is still a popular split.
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#22 |
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cRaZy!!!
Elite Member
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firestorm, what you think of this ?
Back/chest day : X4 wide grip lat pull down X3 close grip row cable X3 seated row machine X4 DB chest press X3 DB incline flye X3 lever pec fly X3 machine chest press |
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#23 |
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cRaZy!!!
Elite Member
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Biceps/Triceps day:
x 3 DB curls x4 Barbell curl x3 Cable curls x4 Seated biceps Machine curl x4 DB extensions x3 seated dip machine x3 press down machine Shoulders day: x4 DB Shoulder press x3 DB lateral raise (standing) x3 DB lateral raise (bent) x3 DB upright row x3 DB front raise x3 DB Shrugs |
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#24 | |
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RAWR!
Elite Member
Join Date: May 2003
Location: Michigan
Posts: 1,294
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Quote:
I know you used to be bigger many years ago and then lost some size; so wouldn't you attribute much of your fast gains to muscle memory? |
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Homer: Hey! I saved your life! That egg sandwich could have killed you by cholesterol.
Lenny: Pfft, forget it, Homer. While it has been established that eggs contain cholesterol, it has not yet been proven conclusively that they actually raise the level of serum cholesterol in the human blood stream. |
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#25 | |
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P/RR/S Advisor
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#26 | |
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P/RR/S Advisor
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#27 | |
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P/RR/S Advisor
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#28 |
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RAWR!
Elite Member
Join Date: May 2003
Location: Michigan
Posts: 1,294
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Yeah, I wasn't doubting Gopros routine at all...I know a lot of people here use it and swear by it. I believe i'm going to give it a try here in a few weeks as well. Either way, now or then, you're still a beast fire!
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Homer: Hey! I saved your life! That egg sandwich could have killed you by cholesterol.
Lenny: Pfft, forget it, Homer. While it has been established that eggs contain cholesterol, it has not yet been proven conclusively that they actually raise the level of serum cholesterol in the human blood stream. |
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