Pec and Bicep day, what do you think?

[GFR]

Dr.E

Evidently I do.



Why does it hit biceps 2x a week? Because the biceps do alot of work during chest exercises?

sorry I was assuming that you trained lats on another day......I see that you don't

 

[NeilPearson]

I think what he is hinting at (without coming right out and saying it) is:

If you train chest/biceps you work the biceps hard.

Then on your back day you work the biceps again which means you've worked them twice... So maybe back/biceps is a better combination?

 

[ihateschoolmt]

If you hit your biceps very hard then there would be no need for a biceps routine.

There isn't a need for it. My biceps get enough from back day.

 

[PreMier]

There isn't a need for it. My biceps get enough from back day.

For you.. and mine get stimulated and will grow, but they do best with direct stimulation. Everyone is different, but they are effected on back day.

 

[Skate67]

First of all

Ummmmmm when you train your back you hit your biceps very hard

Not if you use correct form.

For you.. and mine get stimulated and will grow, but they do best with direct stimulation. Everyone is different, but they are effected on back day.

I agree with this. I also strongly agree with what Foreman said about how, if you're doing direct bicep work on back day, that you only need 3 or 4 sets (i personally do 6 however which might even be overtraining for me).

I don't think id ever hit chest/bis, then later on in the week hit back/tris because then your arms are getting hit four times in one week. I either work the primary group/secondary group on the same day, or dedicate a day to both bis/tris.

 

[CowPimp]

The routine looks fine to me. Just make sure that you put a day of rest in between whatever day you perform this workout and whatever day you perform your back workout.

 

[99hawkins]

Dr.- I see what you mean. Finally....eh?

CP - Will do. Thanks,

 

[CancerNV]

Yes doing 4 sets of 225 bent over BB rows and 4 sets of wide grip pull ups and 4 sets of T-bar rows have little or no effect on the bicep and forearm muscles

Who said "little to no effect"?

I said if you want to hit your bis "VERY HARD" like you said, then you have to do bicep excersizes.

PS: Did you ever notice the first one to use smileys in their posts are the first ones to lose an argument?

 

[CowPimp]

Who said "little to no effect"?

I said if you want to hit your bis "VERY HARD" like you said, then you have to do bicep excersizes.

PS: Did you ever notice the first one to use smileys in their posts are the first ones to lose an argument?

I totally disagree. You can hit your biceps really hard using a sledge hammer. I've put 2" on my arms in the past month like that.

In all seriousness, you are being ridiculous. How is it only possible to hit your biceps hard doing bicep exercises? Goto failure on a set of chinups and tell me your biceps weren't hit hard.

That's like saying you can only workout your lower back by doing hyperextensions, and deadlifts won't cut it because it's not an isolation movement.

 

[CancerNV]

I totally disagree. You can hit your biceps really hard using a sledge hammer. I've put 2" on my arms in the past month like that.

In all seriousness, you are being ridiculous. How is it only possible to hit your biceps hard doing bicep exercises? Goto failure on a set of chinups and tell me your biceps weren't hit hard.

That's like saying you can only workout your lower back by doing hyperextensions, and deadlifts won't cut it because it's not an isolation movement.

I honestly think Im right on this one.

If you set up 2 groups of people and had one group do regular arm excersizes and another group do just back for arms who would have better arm development?

I dont disagree that you hit your bis when doing certain back excersizes. Im just saying "hard" isnt the word to use. Especially if you use proper form.

I try to mix up arm excersizes quit a bit. I hardly ever say "I hit my arms hard today". I NEVER say I hit my arms hard on back day.

 

[GFR]

Who said "little to no effect"?

I said if you want to hit your bis "VERY HARD" like you said, then you have to do bicep excersizes.

PS: Did you ever notice the first one to use smileys in their posts are the first ones to lose an argument?

Post #12 shows us all how stupid you are
enjoy your fake win dummy

 

[CowPimp]

I honestly think Im right on this one.

If you set up 2 groups of people and had one group do regular arm excersizes and another group do just back for arms who would have better arm development?

My opinion is that the person doing the compound exercises would have better or equal development to the person only doing isolation arm work. Part of this has to do with the response of the endocrine system when stimulating more muscle groups; part of it has to do with the fact that you are placing the arm muscles under greater tension during the heavier compound movements.

I came across this abstract from a study based on such a question:

The Effect of Supplemental Isolated Weight-Training Exercises on Upper-Arm
Size and Upper-Body Strength

RA Rogers, RU Newton, KP McEvoy, EM Popper, BK Doan, JK Shim, LR Bolt, JS
Volek, and WJ Kraemer. Human Performance Laboratory, Ball State
University, Muncie, IN.

Journal of Strength & Conditioning Research, 14(3)3, Aug 2000 (p369)

The aim of this study was to examine the hypothesized additional training
effect of programming isolated supplemental exercises in conjunction with
compound weight-training exercises on muscle size and strength. Seventeen
national-level baseball players volunteered to participate in this 10-week
training study and were randomly divided into 2 groups. The control group
completed a 10-week training program consisting of the bench press, lat
pull-down, dumbbell incline press and dumbbell 1-arm row exercises. The
treatment group completed the same training program but with the addition
of biceps curl and triceps extension exercises. A tape measure was used to
record upper-arm circumferences, and a 5 repetition maximum (5RM) was
determined on the bench press and lat pull-down for each subject before and
after training.

Both the treatment and control groups displayed significant increases in
upper-arm circumference (6.6 and 6.5%, respectively), 5RM bench press (21.4
and 22.1%, respectively) and 5RM lat pull-down (15.7 and 14.5%,
respectively).

There were no significant differences between the groups in the percentage
change before and after training. The findings of this study suggest that
isolation exercises are not necessary in order to increase compound
movement strength or increase upper-arm girth. These findings also suggest
that strength coaches can save time by not including isolation exercises
and still achieve increases in strength and size.

Eric Burkhardt
Strength and Conditioning Coach
UC Irvine

I dont disagree that you hit your bis when doing certain back excersizes. Im just saying "hard" isnt the word to use. Especially if you use proper form.

No matter what form you use you are still performing full elbow flexion.

I try to mix up arm excersizes quit a bit. I hardly ever say "I hit my arms hard today". I NEVER say I hit my arms hard on back day.

That doesn't mean you didn't.

 

[AKIRA]

I never train biceps wth chest.................all you are doing is hitting biceps 2x a week by doing this and not hitting chest or lats 2x......dont see the point...
After 8-12 sets of lats all you need is 3 or 4 sets of bicep work and youre done...

Maybe his arms dont grow.

Jesus, I love the teeter-totter effect ont his site sometimes. First I see the majority spread the "different strokes for different folks" adage, then I see an arguement about how hard Bis are hit on back day. No shit, people.

All the guy is asking is if his workout is hindering other future or past workouts. He wasnt concerned about overworking his Bis...yet. Let that be for another "overtraining" topic. But like I said at first, maybe HIS arms dont grow. H I S.

 

[AKIRA]

This site is full of smart asses... haha
too funny...

Exactly. Nothing but a bunch of bullshitting-around-the-point-bullshitters.

Someone comes and asks a clear question of help and he gets sarcasm in return.

 

[AKIRA]

The routine looks fine to me. Just make sure that you put a day of rest in between whatever day you perform this workout and whatever day you perform your back workout.

Thank you for being one of the few that kept his eye on the ball.

 

[Toughenuff]

I agree with foreman, better doing bi's on back day

 

[99hawkins]

Thank you for being one of the few that kept his eye on the ball

I'll second that!

 

[CowPimp]

Thank you for being one of the few that kept his eye on the ball.

Haha, surely. I still couldn't stand for misinformation like, "back work doesn't hit your biceps hard", to be spread. Gotta at least address the original post though!

 

[camfit]

Just think about your primary and secondary muscles. You want to hit them together. Your secondary muscles that you work with your pecs is your triceps, and your secondary muscles that work with your your back is biceps, not hard to figure out.