Is there an advantage to doing biceps and triceps the same day? I do Mon-Fri in the gym and concentrate Tues on biceps and Fri on triceps. I'm seeing gains as is but if there's a better way I'm always up for changing things.
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A lot of people group tri's with back and bi's with chest also. You can work them harder with heavier weight if they aren't pre-exhausted.
I hope your not saying you give a full day to biceps and a full day to triceps, if so id like to see what the rest of your week looks like.Is there an advantage to doing biceps and triceps the same day? I do Mon-Fri in the gym and concentrate Tues on biceps and Fri on triceps. I'm seeing gains as is but if there's a better way I'm always up for changing things.
You shouldnt ever work small bodyparts before bigger ones. You ALWAYS want to work the biggest muscle group first, then proceeding down to the smaller ones. Same as compound movements to isolation. In other words, squats come first, bi's last. Why wouldnt you want all your energy non obstructed (even by smaller muscle groups such as bis and tris) going into a full body movement? Doesnt make sense. But I do agree with not nec. needing a specific arm day, your compound movements will hit your arms pretty well on their own, if you do give them their own, make it the last day of your week before you rest and after your bigger major muscle groups.Do 1-3 sets of biceps and triceps after some other workout. Built usually recommends doing them before legs if i'm not mistaken, which is probably the best place for them. They won't be tired from other work, and they won't interfere with squats at all.
In fact, yeah. Put a few sets for bis and tris before your squats on leg day. When i say a few, i mean a max of three. Don't lose any sleep if you don't do any arm work whatsoever. The last two years i've trained arms directly about twice and they've grown from about 15" to 16.5".
Best way to gain an inch on your arms is to put on 20lbs bodyweight. Put them wherever you like, do whatever exercises you like, just don't waste any more than 15 minutes a week on them.
You shouldnt ever work small bodyparts before bigger ones. You ALWAYS want to work the biggest muscle group first, then proceeding down to the smaller ones. Same as compound movements to isolation. In other words, squats come first, bi's last. Why wouldnt you want all your energy non obstructed (even by smaller muscle groups such as bis and tris) going into a full body movement? Doesnt make sense. But I do agree with not nec. needing a specific arm day, your compound movements will hit your arms pretty well on their own, if you do give them their own, make it the last day of your week before you rest and after your bigger major muscle groups.
Heres a good Bi and Tri WO
DTP Superset:
- Alternating Dumbbell Curls:
1 set of 50 reps
1 set of 40 reps
1 set of 30 reps
1 set of 20 reps
1 set of 10 reps
1 set of 10 reps
1 set of 20 reps
1 set of 30 reps
1 set of 40 reps
1 set of 50 reps- 3-Exercise Tricep Extensions:Alternate between Skullcrushers, Rockers, and Head Smackers.
1 set of 50 reps
1 set of 40 reps
1 set of 30 reps
1 set of 20 reps
1 set of 10 reps
1 set of 10 reps
1 set of 20 reps
1 set of 30 reps
1 set of 40 reps
1 set of 50 repsStarting Highest reps with the lightest weight. As the reps decrease the weight moves up, heaviest at 10 reps then reverse it. You stay with the heaviest weight with 10 reps then dropping the weight as the reps increase.
A total of 600 reps. You are going to have a massive pump at the end of this WO. You do the 50 curls then right away going for the 50 tri's then rest. Continue the super set alternating bi's and tri's 40, 30, 20, 10 then 10, 20, 30, 40, 50
This seems great for a shock, or a change of pace, But i wouldn't use it all the time. Seems it would be great for a plateau style breaker