Why do people pair Chest and Triceps / Back and Biceps in splits?? Makes no sense..

[maxcoleman]

brb triceps are severely diminished after a decent chest workout and I can't lift as heavy with them. Close grip bench after 4 chest exercises??? Errr no.

brb just done one arm rows, wide grip pull ups, bent over row and deadlifts and I can barely curl 30's with good form.

I've been training:

Chest / Bicep

Legs / Shoulders

Back / Tricep

Training the biceps, triceps and shoulders in this order means they've barely been touched by the previous exercises = no fatigue, maximum weight can be lifted.

It makes much more sense, you can lift maximum weight on your second muscle group and i've been getting stronger week on week in nearly every exercise.

What is the bro science behind pairing assistance muscles rather than antagonistic??

Why do I see no splits paired in this way?? It FEELS right when you're doing it fgs

Surely: Lift more weight = bigger gains

Not: 'Hit the assistance muscle that is severely depleted after main exercises with lower weight'

[mcphersm123]

maybe you zuk my dik?

[SketchBrah]

I always did back tri's < maddest pump in both + PR's all the time. and chest with bi's same thing.


Feels good man.

[justhime]

I just train one muscle group a day personally. Seems to work for me.

Routine:
Sunday: Legs
Monday: Chest
Tuesday: Biceps
Wednesday: Shoulders
Thursday: Triceps
Friday: Back

Saturday: Rest

[BrollicWraith]

in for broscience answers

[EpicNoobHax420]

lol tricep muscles already broken down after working chest, so breaking them down more is the same benefit even if youre using lighter weight since they are fatigued. if you don't train tris on chest day then you have to work harder on your tris to get maximum break downnededness

[Jay89LDN]

Pretty much do the same, chest/bis and back/tris right now

But if im on PHAT or an upper lower split i'd do chest/tris back/bis - see no problem with that and i don't moan like a bitch just because my arms are tired from the heavy compound movements

[maxcoleman]

I always did back tri's < maddest pump in both + PR's all the time. and chest with bi's same thing.


Feels good man.

Exactly, me too!

Chest + Shoulders??? wtf?

Overhead Press after Bench press??

No. Squats etc and then new PRs on OHP every week please. I've gone from 90lb x 8 to 150lb x 6 x 3 in the last month.

[Cobbaa]

i agree. Although i do change it every few weeks and sometimes do back and bi's to mix it up.

Thats my 900th post you better enjoy it

[Withoutreason]

it really doesn't make much of a difference

[maxcoleman]

in for broscience answers

lol tricep muscles already broken down after working chest, so breaking them down more is the same benefit even if youre using lighter weight since they are fatigued. if you don't train tris on chest day then you have to work harder on your tris to get maximum break downnededness

I know he's being sarcastic but this is pretty much the stock broscience answer. It makes zero sense.

[ChikN10der]

OP i pair chest/tri, and back/bi but i will give your split a shot.

My split was
chest/tri
back/bi
should/trap
legs

I mainly did it because my tri's are more developed and my chest is behind, this way i can focus on chest while still hitting tris
My inner back/traps were more developed and my lats/biceps were behind
and my traps were coming in fast but not shoulders.

Im filling in better now, but im gonna try yours for a while.

[752]

brb triceps are severely diminished after a decent chest workout and I can't lift as heavy with them. Close grip bench after 4 chest exercises??? Errr no
Surely: Lift more weight = bigger gains

muscle grows when its stimulated, so you're saying lamar gant who deadlifts 300kgs, must be huge? hes 63kgs or something

therelesss its a pretty good split.

[jolanar1]

I doubt either way makes that much of a difference in the long run. No matter what you'll be using tired muscles as secondary and synergist on other exercises. Its pretty much unavoidable.

[ronaldera2]

my routine is
Monday:chest
Tuesday : back
wed: legs
Thursday : arms
Friday:shoulder
sat & sun: off

Been working for me so far :/

[fonzilla]

lol tricep muscles already broken down after working chest, so breaking them down more is the same benefit even if youre using lighter weight since they are fatigued. if you don't train tris on chest day then you have to work harder on your tris to get maximum break downnededness

Agree wit this except for the last part

[EpicNoobHax420]

I know he's being sarcastic but this is pretty much the stock broscience answer. It makes zero sense.

how does it make no sense? muscles breaking down = growth, doesn't matter if you get part of that from it being a secondary muscle in an exercise.

[WenWilitBmyturn]

chest and tris + back and bis + arm day(bis and tris tons of volume)

I only do 2 different exercise for tris and bis on chest and back days.

[maxcoleman]

i agree. Although i do change it every few weeks and sometimes do back and bi's to mix it up.

Thats my 900th post you better enjoy it

i not only enjoyed it, I repped it.

it really doesn't make much of a difference

It surely does if I can curl reps with 100lbs doing chest / bis vs 70lbs if I do them after a load of heavy pulls?

BTW all my workouts start with a heavy compound 3 x 6-8 and 4-6 for deads.

Bench
Squat
Deads

[5DRAGONS]

I thought the point was because triceps are already partially fatigued from benching (they shouldn't be THAT tired that you can't lift close to what you would anyway) and so chuking a few tricep exercises at the end adds to the overall volume?


ALTHOUGH - i think about it now and if you did chest without triceps and then triceps on another day you are kind of hitting triceps twice a week... interesting

[CollegeBoy12]

Before when I was a n00b and used to do splits I did this because of resting purposes. Your tri's get hit with bench press/other chest exercises obvi, so it didn't make sense to do a full tricep workout the next day.

[epicfail101]

I know he's being sarcastic but this is pretty much the stock broscience answer. It makes zero sense.

Even though it is not a well written answer. He is right.

If you don't you need to go back to the drawing boards.

[Impurityz]

Because you are already using those muscles with your compound lifts.

[shanks1992]

ITT: Broscience overload

[EpicNoobHax420]

i not only enjoyed it, I repped it.



It surely does if I can curl reps with 100lbs doing chest / bis vs 70lbs if I do them after a load of heavy pulls?

BTW all my workouts start with a heavy compound 3 x 6-8 and 4-6 for deads.

Bench
Squat
Deads

you can curl more because your biceps aren't fatigued, them being fatigued IS THEM BEING BROKEN DOWN BECAUSE THEY ARE A SECONDARY MUSCLE. You will get the same amount of muscle growth and muscle broken downdedness

[iliketojuggle]

Lately I just do all upper twice a week, then all lower twice a week plus cardio 4 to 5 times a week as well. Sometimes throw in a day with just arms + shoulders.

[maxcoleman]

Exercise: Sets / Reps

Bench Press 3 x 6-8
Incline Press 3 x 8-10
Chest Dips 3 x 15
Press ups 3 x 20
Bicep Curl 3 x 8-10
Hammer Curls 3 x 8-10
Preacher Curls 3 x 10-12

#2

Squat 3 x 5. 1 x 10.
A: Leg Extensions 3 x 8-10
B: Hamstring Curl Superset
Romanian Deadlift 3 x 6-8
Calf Raises 3 x 15
Shoulder Press 3 x 4-6
Arnold Press 3 x 8-10
Lat Raises 3 x 10-12
Rear Delt Raises 3 x 10-12

#3
Deadlift 3 x 4-6
Wide Grip Pull Ups 3 x failure (good form)
Bent Over Row 3 x 6-8
One Arm Row 3 x 8-10
Tricep Dips 3 x 15
Tricep Overheads 3 x 8-10
Close Grip Bench Press 3 x 8-10


Well that's my workout. It's been working great so far, just when i'm absolutely fooked on one bodypart, I move onto the next (which has barely been touched) and it almost feels like i'm starting an entirely new workout, I have a lot of energy left in the tank and I can hit it hard.

[Ronnie87]

Probably because you're hitting the muscle twice a week instead of once a week.

You train Tri's at the same time as Chest regardless, in your split you're then also hitting them with Back. Back exercises will also hit Bi's with things like BB Row's, Pullups etc, on your split you're then additionally hitting them on Chest day.

[swimmer32]

It really depends on what your particular goal is. Sometimes I'll go a few months with a chest/back split, and then I'll go a few months with the chest/tri split. My arms tend to grow easily, while my chest is tough to make progress on. So I don't mind doing chest, and then hitting tri's with a little less weight (same with back/bi's).

[IsoMaxx]

OP, you imbecile. I thought it was self explanitory. Your training back? While guess, what? You're training bi's indirectly, may as well throw them in the mix too. And I would NEVER train chest without shoulders and tri's, I can only imagine how hilarious your split is. Brb, doing chest one day, txing your tri's in the process, thyen training tri's the next day. This is why we can't have nice things.