Triceps and biceps together?

**Slater** · 04-11-2002, 08:19 AM

I have red/heard that it is a good idea to do triceps, biceps and maybe even forearms in the same workout...is this true? And if so, why?

**JimRW** · 04-11-2002, 08:30 AM

I used to do Chest/Tri and Back/Bi, but then I switched to giving their arms a separate day. I personally feel it is more beneficial because I can use more weight when they are fresh, as opposed to being tired after doing chest or back. The pump is also incredible! Feels like your arms are going to explode!

**tankus** · 04-11-2002, 08:35 AM

ive been doing it since day one, arms havegrown 4 inches in 8 months. i like concentrating on one major body part a day, i get a better pump and feel in my work out
i do bi's/tri's/forearms
legs
chest
back

**Slater** · 04-11-2002, 08:40 AM

Okay..thanks
I think I am going try it my self - just wanted some opinions first...
So how many exercises and sets do you do?

**damnJeff** · 04-11-2002, 11:59 AM

Originally posted by tankus
ive been doing it since day one, arms havegrown 4 inches in 8 months. i like concentrating on one major body part a day, i get a better pump and feel in my work out
i do bi's/tri's/forearms
legs
chest
back

Bump. 4 inches in 8 months is incredible.

**Awais** · 04-11-2002, 12:14 PM

arms on same day works for me

**Little Big Man** · 04-11-2002, 12:28 PM

I am doing one body part a day also. I know this isn't my post but....what is a good split? I am doing chest-mon, arms-tue, legs-wed, shoulders-thurs, and shoulders-fri. Should it be different?

**SDAthlete** · 04-11-2002, 12:44 PM

[QUOTE]Originally posted by damnJeff

Bump. 4 inches in 8 months is incredible. [/QUOTE

is that really incredible.... or CREDIBLE at all?

peace
shaun

**Aker** · 04-11-2002, 03:31 PM

Originally posted by JimRW
I used to do Chest/Tri and Back/Bi, but then I switched to giving their arms a separate day. I personally feel it is more beneficial because I can use more weight when they are fresh, as opposed to being tired after doing chest or back. The pump is also incredible! Feels like your arms are going to explode!

If you hadn't posted that, I would of posted the exact same thing, word for word.

**Tony** · 04-11-2002, 04:21 PM

4 inches in 8 months huh? I don't buy that. You would have stretch marks so bad, they would probably never go away. That just isn't possible unless you are pumpin' synthol in there

**Anabolic Gardo** · 04-11-2002, 05:02 PM

Bicep, Tricep, Forearm

Olympic Bar Curl ( 2 sets, 6 reps )
Standing Alternate DB Curl ( 2 sets, 6 reps )
Rope Hammer Curl ( 2 sets, 6 reps )

Close Grip Bench Press ( 2 sets, 6 reps )
Standing French Press ( 2 sets, 6 reps )
Weighted Dips( 2 sets, 6 reps )

Reverse Ez-Bar Curl ( 2 sets, 30-20 reps )*
Barbell Supported Wrist Curl ( 2 sets, 50+ reps )*

*Before someone comments on this as overtraining or a waste of time, this set/ rep range is something I've been experimenting with for some time and it's what works for me*

**joehagyHH** · 04-11-2002, 05:17 PM

supersetting is a good idea everyonce in a while

**Kutulus** · 04-11-2002, 07:06 PM

i don't think its good to superset bis and tris

its better to super set bigger muscles like chest/back

**joehagyHH** · 04-11-2002, 08:01 PM

any reasoning behind that theory?

**aztman** · 04-11-2002, 08:12 PM

Supersetting antagonists is an efficient way of doing more work within a time frame. Because the antagonists will resist the movement of the agonist training the triceps before the biceps fatigues them and allows more work to be done by the biceps. This also means that the triceps can recover during the bicep exercise. This is also known as neural inhibition.

**joehagyHH** · 04-11-2002, 08:34 PM

correct. and if you would like to explain the blood flow benefits of supersetting to kutulus go ahead..... it seems like i get no respect on this boards anymore so im not going to even bother.

**ianon** · 04-11-2002, 08:38 PM

I do bi's and tri's the same day works great. Im going for mass so i do curls and hammer curl, no preacher curls or cable curls cause that is for the form of the muscle not really for mass. For tri's I do scull crushers and dips till i can't do anymore.

**Slater** · 04-12-2002, 02:57 AM

Okay�that�s what I wanted to know�thanks for the information guys. =)

**Kutulus** · 04-12-2002, 05:03 AM

Originally posted by joehagyHH
any reasoning behind that theory?

none at all, its just how i feel when im doing arms

when i do a bicep exercise it makes my biceps feel real tight and if i jump right into a tricep exercise i feel it negatively effects my tricep exercise...

usually i will just do all bicep exercises and get a huge pump in my bis... then i will do calves so while im doing calves my pump can sorta go away... then my triceps will be ready to blast...

i wasn't dissin your method by saying this, just lettin people know what i do...

**DJR** · 04-12-2002, 05:32 AM

4" in 8 months ?? nahh
that'll take you almost 2 years

**tankus** · 04-12-2002, 07:07 AM

Originally posted by DJR
4" in 8 months ?? nahh
that'll take you almost 2 years

well obviously not in everyones case. my bro just started posting on here his names "life in mind", you can ask him, not that he couldnt be lying for me as im sure someone may say, but its gotta give me a little backing up. my arms went from 13.5 to 17.6 (left arm was 13, went up to 17)yes in about 7 1/2 months. recently i was sick for a couple weeks, didnt train for one of htem, and now my arms are 16.9 and 17.3-4 coming back a little slow, but im also leaning out a bit. trust me...catch me lying or changing numbers about anything on this board and i give the mods permission to ban me..i can post a pick if you want, the tape measure will probably tell you, but i think hte stretch marks will speak for themselves

**BigAssDeltoids** · 04-12-2002, 07:09 AM

i train them together....every 4th week i superset the bis/tris...its ****ing awesome...last time i supersetted the pump was soo huge i couldnt fully curl my arms

**joehagyHH** · 04-12-2002, 09:08 AM

naw man... not dissing your method either... just curious as to why you didnt like supersetting bis and tris thats all.

**barry** · 04-12-2002, 10:45 AM

what does supersetting mean?

**BigAssDeltoids** · 04-12-2002, 11:37 AM

Originally posted by joehagyHH
naw man... not dissing your method either... just curious as to why you didnt like supersetting bis and tris thats all.

HUH? i did like it...thats what i said

barry, supersetting is where you work out two muscle groups (usually opposing muscles) together with little or no rest in between... for example, for last week i did:

dips, 3 x 9 <when im done move immediately>
alt DB curls 3 x 10 <move to a tris exercise again
triceps pressdowns 2 x 7
preacher curls 3 x 10
db kickbakcs 3 x 8
curl bar cable curls 2 x 10

**barry** · 04-12-2002, 12:11 PM

Originally posted by BigAssDeltoids

HUH? i did like it...thats what i said

barry, supersetting is where you work out two muscle groups (usually opposing muscles) together with little or no rest in between... for example, for last week i did:

dips, 3 x 9 <when im done move immediately>
alt DB curls 3 x 10 <move to a tris exercise again
triceps pressdowns 2 x 7
preacher curls 3 x 10
db kickbakcs 3 x 8
curl bar cable curls 2 x 10

oh i see, thanks. what exactly does this do ? and why should you only do it like once a few weeks?

Thread: Triceps and biceps together?

Thread Tools

Search Thread

Triceps and biceps together?

Hell ya

Bookmarks

Bookmarks

Posting Permissions