hey guys i was wondering if biceps and back should be on the same day because i do that. if it is not a good idea here is my split and please change it up to ur desire.
MONDAY: rest
TUESDAY: chest tri
WEDNESDAY: biceps back abs
THURSDAY: shoulder trap legs
FRIDAY: biceps back abs
SATURDAY:chest tris
SUNDAY: shoulder trap legs
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Thread: biceps and back? same day?
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04-09-2010, 08:15 AM #1
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biceps and back? same day?
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04-09-2010, 08:20 AM #2
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04-09-2010, 08:36 AM #3
Totally Agree, THat is the basis for Push/Pull workouts, WHen you hit your back you are already using Biceps so If you do 3 Back exercises you already pre exhausted your Bi and then all you need is 3 good Bicep exercises and you have a great workout for the Biceps. This has worked for me to great results, Chest/Tri same day(Mon,Thu), Back/Bi/Legs other day(Tue,Fri)
Jorge
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04-09-2010, 08:38 AM #4
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04-09-2010, 08:44 AM #5
When I do back, I start off with exercises that target the back the most (deadlifts, wide grip pull ups). Towards the end of the workout I start doing exercises that incorporate biceps more into the mix (hammer grip pull ups, supine grip lat pulldowns). This way when I am done my back and biceps are both hit pretty good.
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04-09-2010, 08:44 AM #6
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04-09-2010, 08:50 AM #7
It just made more sense to me to do
Chest, Core
Arms (Bi's and Tri's, Forarms)
Back, shoulder, Traps
Legs, Core, Forearms
Cardio
Rest.
Rest
its what i started doing and it just makes more sense to me so im not running around the weight room benching then curling, especially since my gym is sooooo croweded its insane.
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04-09-2010, 08:55 AM #8
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04-09-2010, 09:36 AM #9
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04-09-2010, 11:30 AM #10
Realistically, it should be on the same day as many of your back exercises involve your biceps too.
However, by the time I was getting to my bi's (isolation at the end), I was not really able to hit them with as much weight as I'd like.
So now I've added a seperate arm day on friday (push on Mon, pull on Tues), due to my lagging arms. It seems to have helped me as now I can move more weight with my arm isolations...
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04-09-2010, 11:32 AM #11
I never do back and biceps on the same day anymore. What's the point if your biceps are already fatigued during your back exercises? I prefer an indirect frequency 4-day split. Here's an example:
Monday: Back/Traps
Tuesday: Shoulders/Tris
Wednesday: Off
Thursday: Legs
Friday: Chest/Biceps
This way your hitting most muscles twice a week in an idirect sort of manner. This way you get a little more frequency for your muscles.
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04-09-2010, 12:04 PM #12
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04-09-2010, 12:06 PM #13
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04-09-2010, 12:40 PM #14
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04-10-2010, 01:28 AM #15
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Fair enough but did it occur to you that the reason you biceps are so wrecked from working your back, was because your biceps were major synergists and got an already solid workload?
In addition to that; you can then do what you can with the bicep movements and really tear them. So this means by the end not only have you used biceps for synergists and secondary muscles during the back session but you have now finished them off totally with training biceps directly.. imo there is nothing comparable.~~~~~~~~~~
''Bro, get yourself under control lol next thing we know Illy is gonna be 175 lbs, addicted to coke, involved in gang activity, and with a 365 max deadlift... ''-Blizzard589
~~~~~~~~~~~~
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04-10-2010, 02:28 AM #16
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04-10-2010, 02:38 AM #17
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04-10-2010, 02:46 AM #18
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04-10-2010, 02:59 AM #19
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04-10-2010, 03:09 AM #20
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04-10-2010, 03:14 AM #21
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04-10-2010, 07:02 AM #22
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04-10-2010, 08:52 AM #23
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04-10-2010, 09:32 AM #24
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Most people won't get the best out of their biceps workout if they train them after back since they will most certainly be fatigued from your back workout. My split is as follows and it works great for me:
Mon: Chest/Biceps
Tue: Legs/Abs
Wed: Off
Thur: Shoulders/Triceps
Fri: Back/Abs
Sat: Off
Sun: Off
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04-10-2010, 02:19 PM #25
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04-10-2010, 04:43 PM #26
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04-10-2010, 05:40 PM #27
All valid points, but I think it depends on whether any bodyparts are lagging. If you have small biceps, then do them on a separate day. In my case, my biceps have always been in proportion with the rest of my body so I just do one, maybe two exercises after I've done my back.
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04-10-2010, 05:41 PM #28
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04-10-2010, 05:43 PM #29
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What's up with this volume, though?
Friday is unnecessary and isn't giving you enough time to recover, and Sunday is too... Do something more like this:
MONDAY: rest
TUESDAY: chest bis
WEDNESDAY: rest
THURSDAY: shoulder traps
FRIDAY: biceps back abs
SATURDAY: rest
SUNDAY: shoulder trap legs
Or, considering you're 135 pounds and a beginner, pick something up like starting strength if you want to make huge strength and size gains.Training, philosophy, nutrition and biomedical discussion (2.0): http://forum.bodybuilding.com/showthread.php?t=146797403
Video log:
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04-10-2010, 05:48 PM #30
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