Thread: BAck before biceps?

If you train the smaller muscles first (biceps in the case of back, triceps in the case of chest) they will be pre fatigued and not assist the larger muscles as effectively, resulting in the larger muscles not getting the workout they need.
Sure, the bis and tris will get a great workout but the larger muscles will not.
Basically, you should do them in reverse (back then bis or chest then tris).

Yes you normally would train back first so you can put max effort into it. If you pre-exhaust the bi's it makes the back lifts much harder to handle and you ussually go alot lighter but for a change of pase you can do bi's first and really mix things up.

I would go chest/delts/tri's but be sure to change everything around and rotate your routine. If you don't it may cause a body part to lack due to not getting worked properly.

in other words, keep doing it the way you are.


for your chest/shoulder/tri day I would do it in that order.

Alright awsome.
Thanks.

You should usually train largest to smallest, unless you are trying to bring up a weaker body part.

no no no... dont listen to these guys

biceps first THEN back THEN calvs and obliques!

why would you do bis first????

back then bis... chest then tris. Chest, Shoulders and tris is too much for one workout....IMHO.

putting chest and shoulders in the smae workout would be alot on the delts

Originally Posted by lilguy_bigdream

putting chest and shoulders in the smae workout would be alot on the delts

That too...good point. I always try to space out chest/tris from my delts day by at least 48 hours. I like to sandwich back/bis in between.

Originally Posted by ChrisROCK

back then bis... chest then tris. Chest, Shoulders and tris is too much for one workout....IMHO.

Thank God, someone else accually agrees with me! Chest, Shoulders and tris is too much.

Oh, and yes back and bi's is the way to go.

I agree too

Forearms, bi's, shoulders, 20 sets deadlifts, THEN do the upper chest exersizes that use lats/traps.

actually biceps should have their own workout day.

10 sets barbell curls
10 sets preacher curls
10 sets hammer curls
10 sets incline DB curls
10 sets concentration curls

My routine,


Sunday: Resting day
Monday: Back - Biceps
Tuesday:Resting Day
Wed: Chest - Tris - Shoulders
Thursday: Legs
Friday: Resting day
Saturday: Abs

Is the only one that I think worked for me. I cant seem to find a better workout routine than this,

Originally Posted by lilguy_bigdream

putting chest and shoulders in the smae workout would be alot on the delts

Who says? I have been doing it for ages now and find it works best for my shoulders. I've noticed great gains doing it this way. All you need is minimal work ont he delts and by doing them on the same day you prevent them from getting worked twice a week...once directly and then worked secondly with chest.

Icf you work with the proper volume you can perfect perfection and get great results. Many people do both in the same workout to prevent over training.

agreed. Chest and shoulders same day can work well.

I disagree, personally

Originally Posted by Duncans Donuts

I disagree, personally

ok...everyone has their own style of training...I've done both and enjoy both but I have had most success with training them on the same day. To each is own as they say...

I have done chest and shoulders together before. If you want to reduce the volume a little bit, then coupling anterior and lateral deltoids with chest day and posterior deltoids with back day makes sense.

However, I feel it is totally viable to use that split. Just make sure to do a very low amount of volume for your anterior delts, as they will already be pounded by any pressing movements.

Originally Posted by CowPimp

I have done chest and shoulders together before. If you want to reduce the volume a little bit, then coupling anterior and lateral deltoids with chest day and posterior deltoids with back day makes sense.

However, I feel it is totally viable to use that split. Just make sure to do a very low amount of volume for your anterior delts, as they will already be pounded by any pressing movements.

Thats exactly what I do heh.

Originally Posted by DeadBolt

Who says? I have been doing it for ages now and find it works best for my shoulders. I've noticed great gains doing it this way. All you need is minimal work ont he delts and by doing them on the same day you prevent them from getting worked twice a week...once directly and then worked secondly with chest.

Icf you work with the proper volume you can perfect perfection and get great results. Many people do both in the same workout to prevent over training.

ya i see what you meen but i like to pump up the wieght when i do shoudlers.