How many times per wk for Bi's/Tri's?

[kskwerl]

Sup everyone, I'm doing BillStarr's 5x5 (a 3 day full-body split) and have had awesome results. I am in week 9 of the program. My question is that the program only has me doing Tri's and Bi's on Day 3 and that's it. Now I've read alot of stuff saying to work Bi's and Tri's only once a week and others that say work Bi's and Tri's twice a week? Which one is right? Reps to good answer!

[jdmalm123]

Sup everyone, I'm doing BillStarr's 5x5 (a 3 day full-body split) and have had awesome results. I am in week 9 of the program. My question is that the program only has me doing Tri's and Bi's on Day 3 and that's it. Now I've read alot of stuff saying to work Bi's and Tri's only once a week and others that say work Bi's and Tri's twice a week? Which one is right? Reps to good answer!

For the 5x5, bi/tri work isn't the point.

Stay with the 1x/week and then you can do more direct arm work when you rotate to a BB'ing split.

[Agostage]

If you're getting great results, don't change If your egger to try 2x a week, just wait until you need it.

[tdog69]

Flat bench - Triceps are worked
incline bench - triceps are worked
dead lift - biceps are hit
BB rows - biceps are hit

You have one day where you punish the hell out of the triceps and biceps, the other two days they are still being worked ... don't screw with the program it works great. Just make sure you eat a sh#t load of food...

check my log out, I am on the same program in sense and have made some awsome gains.
http://forum.bodybuilding.com/showthread.php?t=5139353

[Hola Bola]

dead lift - biceps are hit

U serious?

[TonyArbuckle]

+1 to jdmalm

[hjayss]

If you're getting great results, don't change If your egger to try 2x a week, just wait until you need it.

you arms get work indirectly all week, from rows to your presses your arms do get a lot of work so when you hit em by themselves that is a plus just make sure you got the major stuf covered sleep and eating to help with the recovery process. You do not grow in the gym you grow outside of the gym...

[bigman2007]

U serious?

x2

[Bodysteele]

x2

X3....

Just stay on it and constantly challenge yourself on raising the poundages on that one day...as long as it isnt hurting your primary lifts.

No way would I do more than one day of arms on 5X5...just let the poundages add up eventually.

[tdog69]

U serious?

Yes I'm Serious and no I do not want to debate or e-fight

Guess deadlifts don't directly hit the biceps, but every single muscle in the arm is utilized during a dead lift, with the main muscle utilized in the arm being the forearms. It would not be the same that you would get out of a curl or a row, but they are still hit, deads incorporate the largest group of muscles out of any exercise

[ThickAsABrick]

guess deadlifts was stretching the truth a little but hell they are still involved in the exercise, you don't lock your elbows and let your arm dangle and latch on to the bar, your forearm and biceps are flexed to assist in the exercise.

my biceps are involved in talking on my cell phone, so I don't do any curling

I don't want to overtrain

[tdog69]

my biceps are involved in talking on my cell phone, so I don't do any curling

I don't want to overtrain

That's why I am careful on the weekends while I train during a football game, 12oz curls really hit the biceps hard so I limit myself to avoid over training.

[LungeManiac]

OP, I think working tris and bis once a week directly is enough provided you hit them with sufficient intensity to create micro - tears.

On back day and chest day the bis and tris get worked out synergistically. So, in a way, the bis and tris get hit twice weekly anyways.

[kskwerl]

OP, I think working tris and bis once a week directly is enough provided you hit them with sufficient intensity to create micro - tears.

On back day and chest day the bis and tris get worked out synergistically. So, in a way, the bis and tris get hit twice weekly anyways.

-Thanks for the feedback

X3....

Just stay on it and constantly challenge yourself on raising the poundages on that one day...as long as it isnt hurting your primary lifts.

No way would I do more than one day of arms on 5X5...just let the poundages add up eventually.

-Thanks Steele

you arms get work indirectly all week, from rows to your presses your arms do get a lot of work so when you hit em by themselves that is a plus just make sure you got the major stuf covered sleep and eating to help with the recovery process. You do not grow in the gym you grow outside of the gym...

-Thanks

Flat bench - Triceps are worked
incline bench - triceps are worked
dead lift - biceps are hit
BB rows - biceps are hit

You have one day where you punish the hell out of the triceps and biceps, the other two days they are still being worked ... don't screw with the program it works great. Just make sure you eat a sh#t load of food...

check my log out, I am on the same program in sense and have made some awsome gains.
http://forum.bodybuilding.com/showthread.php?t=5139353

-Thanks Tdog you the man!

If you're getting great results, don't change If your egger to try 2x a week, just wait until you need it.

-Good point, thanks

For the 5x5, bi/tri work isn't the point.

Stay with the 1x/week and then you can do more direct arm work when you rotate to a BB'ing split.

-Thanks, I know bi/tri work isn't the point of 5x5, I was just wondering...

[Hola Bola]

deadlifts don't directly hit the biceps

I agree.

[knowles.ja]

Dammit, kskwerl...

[ThickAsABrick]

Dammit, kskwerl...

lol

[knowles.ja]

lol

I thought he'd know better than to ask a strength program question in the Exercise section.

[kskwerl]

I thought he'd know better than to ask a strength program question in the Exercise section.

lol

lol I know, I hate myself for doing it!

[LungeManiac]

It's all good!