Bicep Squat Bicep Split

[WilliamB]

Alright so on Mondays I do squats and on Thursday I do back. On Thursday I do back and then attempt to do some direct bicep work. Most of the time this is unsuccessful due to the fact my biceps are so fatigued from the pulling back movements. However I still dont think I am hitting my biceps hard enough (and im not one to sit in front of the mirror and use the EZ curl bar). Do you guys think this would be okay to do biceps on Monday with squats and then later on in the week do back since that would be hitting the arms twice in a week. Okay this thread has been poorly worded but I think you can get the point.

 

[WilliamB]

On Monday for biceps I would like to do 4 sets of 12 preachers curl. Then on Thurday for backday I would be doing 4 sets of standing bent rows, pullups, lat pulldown, and then 4 sets of hammer curls and 4 sets of precher curl.


The problem is though is I can barley curl a thing after doing the back.

 

[overthepond]

I wouldn't see that as much of a problem. I do my biceps with my chest and my tri's with my back. One could argue that that is sort of like working them twice, but they aren't the main muscles involved so I don't worry.

 

[WilliamB]

Actually overthepond that does sound like a pretty good idea. I might try that out this week. Its kinda hard for me to change something in my routine that much though but Im going to try that out. Thanks for the idea.

 

[KarlW]

Do you deadlift on back day?

 

[Rocco32]

My concern is for me when I hit legs right, I don't have anything left for biceps. Especially if I do Bi's standing I just can't stop shaking LOL. I tried it for 2 weeks. Could be different for you though

 

[tjwes]

Sounds to me like you are seriously overworking your biceps.

I too advise chest & biceps to be done on the same day with all bodyparts being trained once weekly..................you only grow while at rest,so hit `em hard once,get out,eat,and get some R&R.

 

[WilliamB]

Sounds good guys thats what I will do. Chest with bis back with tris. This will help my arms avoid being fatigued after the compound bigger lifts. Appreciate it thanks. How far apart do you guys do chest and back days when using a routine like this?

 

[DimebagDarrell]

on Day 2 of my routine I do back (deads, wide-grip rows, lat pulldowns, good mornings) and then hamstrings (since they're worked by the deads and good mornings). two days later, on Day 4, I hit my biceps since they've had two days to recover from the rows and pulldowns as well as quads and calves. it works great for me.