Bi's Tri's

[WP86]

Does anyone have an opinon of it they think it works to do Bi's and Tri's on the same day? I have tried it but never long enough to know if it will work well. Just wanted to see if anyone had any success w/ it or read if it was good or bad thanks.

[bridges]

I have trained both biceps and triceps together and apart. I've gotten better results Doing chest and triceps together and back and biceps together.

[Sauce-head]

Everyone's different but I found a huge difference when I started combing my arm training all in one day (doing bi's and tri's together). I use to do the normal cookie cutter back and bi's, then chest and tri's but I wasn't really gaining because my bi's and tri's were so fatigued by the time I was done with chest and back. Now I combine them on one day and go heavy and hard. Here's what my work out looks like, its pretty long:


Bi's

-4x8 EZ Curl bar
-3x8 Incline dumbell curls
-3x8 Preacher Curls
-super set: 2x15 cable curls (to fatigue the muscle into submission..)

Tri's

3x8 Close Grip Bench
3x8 Skull Crushers
3x8 Dips
-super-set: 2x 15 over-head rope extensions

This workout takes me a little over an hour to complete, keep in mind I usually have to wait in line for some of the equipment.

Give it whirl if you need something new.



SH

[ironchest]

Originally Posted by WP86

Does anyone have an opinon of it they think it works to do Bi's and Tri's on the same day? I have tried it but never long enough to know if it will work well. Just wanted to see if anyone had any success w/ it or read if it was good or bad thanks.

I work Bi & Tri together,

i actually superset a bi exercise with a tri exercise for 4 diff exercises .
My arm workout for your info is:

2 x warm up sets
Alternate heavy BB curl with overhead tricep text (2 sets each)
ALternate, incline DB curls with skullcrushers (3 sets each)
ALternate CG BB curl with DB pullover
Alt DB hammer curls with tricep pulldowns

Works like a dream, i've seen more gains in 6 onths than in the previous 18 months.

Advantages as far as i can see:
Concentrating on arms on one day increase blood flow to region = better workout, better, better recovery, better progress
allows you to give the arms another workout (less intense) on back and chest days, as synergists to the respective workouts, so i feel this helps progress too, (so long as you sort your workout days accordingly)
Also, doin tri s after chest and bi s after back means the muscles are already fatigued so you cannot concentrate on them as you would like to normally.

[muscleman12345]

i do bi/tris together. right now my wrist hurts so i cannot grip a barbell or ez bar so my routine is as follows

incline dumbbell curl/dumbbell overhead extension
hammer curl/skullcrushers
cable curl/tricep pulldown
preacher curls/dips
(SuperSet On Each Pair)

[ENJOIBECKHAM]

Since you guys have arms there own day, that means you guys follow body-part splits? 4-5 day split correct?

[irishrunt]

i personally prefer to not have a day for arms. i do much better when i split up bi's and tri's on different days.

[OrangeNBlack]

Originally Posted by ENJOIBECKHAM

Since you guys have arms there own day, that means you guys follow body-part splits? 4-5 day split correct?

for me, yes.

i train

chest/back--grueling workout day
rest
bi's/tri's--good day...but not as hard as chest/back because i dont have to do exercises like deads, bench, weighted dips..you kno
rest
shoulders/legs--another grueling day..squats!!!