View Poll Results: Which split do you prefer?

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  • Chest/Triceps and Back/Biceps

    524 57.33%
  • Chest/Biceps and Back/Triceps

    390 42.67%
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  1. #1
    Registered User CoQ10's Avatar
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    Question Chest/Biceps or Chest/Triceps

    Hey Everybody,

    I've been doing the following workout routine for a while now, five days per week:

    DAY ONE: Chest and Biceps
    DAY TWO: Back and Triceps
    DAY THREE: Shoulders and Legs

    Do you think I should change to Chest/Triceps and Back/Biceps? The reason I didn't before was because my triceps are usually fried after a hard chest workout; but then again, is one day a long enough time to let my triceps totally recover from the chest workout? Should I do both at once and allow three days to recover, or split them up?

    Thanks!

    -C10

  2. #2
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    Sorry, I can't vote. My new workout has chest/triceps/biceps. lol
    Time To Re-Schedule

  3. #3
    HELLO. YES, THIS IS DOG. ironstrife's Avatar
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    i go...
    day1: chest/bicep
    day2: shoulder/tricep
    day3: back/legs

    if i had shoulder on day3 as you do.. i'd have hard time benching especially incline on the chest day if i didnt take a day off after day3...

  4. #4
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    I just started doing chest/triceps on the same day yesterday, and I HATED it. I couldn't hit my triceps nearly as hard as I used to when I did them on a day with biceps. I might switch bi's/tri's.

  5. #5
    I Got Dat Purple Drank Kano's Avatar
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    chest and tris... as u hit ur tris when benchin ...
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  6. #6
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    Originally Posted by CoQ10
    Hey Everybody,

    I've been doing the following workout routine for a while now, five days per week:

    DAY ONE: Chest and Biceps
    DAY TWO: Back and Triceps
    DAY THREE: Shoulders and Legs

    Do you think I should change to Chest/Triceps and Back/Biceps? The reason I didn't before was because my triceps are usually fried after a hard chest workout; but then again, is one day a long enough time to let my triceps totally recover from the chest workout? Should I do both at once and allow three days to recover, or split them up?

    Thanks!

    -C10
    Unless you train with low volume and low intensity, I don't see how it is possible to continue this type of split and make gains. Your triceps are worked when you do chest, then you hit them directly again the next day. Training biceps the day after back is also questionable, but I suppose if you recover extremely quickly, it is possible. back and shoulders also produces some overlap.
    But since you are doing this 5 times a week, I don't see how this will allow your muscles enough time to recover and grow. Too much overlap.
    Last edited by ThickAsABrick; 05-31-2006 at 07:05 AM.
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  7. #7
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    I do Chest/Tris, Back/Bis, Legs, Shoulder/Small muscle groups

    For my chest and tris I interweave them into each other, usually do bench, tricep pushdown, incline db, skull crushers etc.
    works really well for me...
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  8. #8
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    I have taken to varying them ... a few months of Chest/tri and back/bi and then a month or two of Chest/bi and back/tri.

    It seems to working. Funnily enough I think I prefer the back/triceps & chest/biceps routine because my arms are less tired after the bigger muscle group and I can squeeze just a little bit more out of them. Simply put .... after an intensive chest workout my triceps are bushed .... working them further is less productive than working my biceps.

    Anyway, we are all different ... do what works for you mate.

  9. #9
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    Red face Recovery...

    I have a friend who does the same thing chest/biceps and back/triceps one after another. The only thing he preaches is tons of protien and arginine and 10 hours of sleep a day. Hes about 215 pounds at 5'8 -pretty good size but eats I'd say conservatively 4500-5000 calories a day-I spend alot of time with him during the day and he eats constantly more than me-i just try to keep up. I'd say hes had better than usual gains doing this, but he takes such good care of himself, his recovery has to be incredible. Hes going through i think about 250-275 grams of protein, and he takes tons (like 40-50 grams) of casein before his huge 10 hour nightly hibernation.
    Last edited by Drumkid20; 06-17-2006 at 11:47 AM.

  10. #10
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    Try both, and see what you like better.
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  11. #11
    Registered User delusive's Avatar
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    Monday - Chest, Bi

    Tuesday- Legs

    Wednesday- break

    Thursday- Back, tri

    Friday- Shoulders

    Weekend - Break, only exception if i take an extra day break from thursdays workout

    I limit myself to max 45min each workout day, this allows me to have a more productive workout in set timeframe. I get in, i get out and have time to jerkoff before my gf calls. What else could i ask for!
    Last edited by delusive; 06-17-2006 at 10:03 PM.

  12. #12
    Registered Bruin passerby's Avatar
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    I now do fullbody 3x a week, which I prefer to splits, but back when I used to do splits, I did Chest/Biceps and Back/Triceps.

  13. #13
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    Originally Posted by Kano
    chest and tris... as u hit ur tris when benchin ...
    i see this kind of post so much. i don't get the point. yes, you're hitting your tris. but when i do bench, at least for me, my tris get tired out somewhat, and i dont feel that i can fully do working sets with my tris. so i like to hit my tris again when they are recovered.

    right now i do chest/bi, back/tri, best of both worlds IMO
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  14. #14
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    Originally Posted by skyline1731
    day3: back/legs
    How on earth do you have enough time/energy to do legs and back on the same day? Give legs their own day, they're half of your body and they deserve it.
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    For to make the heavy weights light and the baggy clothes tight.

  15. #15
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    Monday - Back and Biceps
    Wednesday - Legs
    Friday - Chest and Triceps

  16. #16
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    ....

    Ancient thread, might help though.

    No point in working chest and tris on the same day. Once youre done workign your chest out, your muscles will be too tired to work your tris.
    An effective workout plamm is below:
    Unfortunately cant post links (chesk S.I.A.S training by Jeff McCarrell)

  17. #17
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    I do biceps, triceps, shoulders in one day. I do chest and back one day. I do legs in one day.
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  18. #18
    Encyclochuzzle chazzy1864's Avatar
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    Originally Posted by sh296 View Post
    Ancient thread, might help though.

    No point in working chest and tris on the same day. Once youre done workign your chest out, your muscles will be too tired to work your tris.
    An effective workout plamm is below:
    Unfortunately cant post links (chesk S.I.A.S training by Jeff McCarrell)
    you need to inform much of the bodybuilding industry that they are wasting their time doing chest/tris together.
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  19. #19
    Registered User pfar54's Avatar
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    I do
    chest/ shoulders
    Back/ biceps
    legs/ triceps
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  20. #20
    Registered User Sage-'s Avatar
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    I didn't read through what everybody said. But my old split used be:

    Chest/Bicep
    Legs
    Back/tricep
    Shoulders/traps

    I do this now:

    Chest
    Legs
    Off
    Back
    Shoulder/traps
    Arms
    Off

    I liked my old split better which ill probably go back to if I don't see preogress with this.

    Almost every chest movement involves triceps.. So I don't do them on the day of chest, or the day after. Just my opinion.

  21. #21
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    Originally Posted by chazzy1864 View Post
    you need to inform much of the bodybuilding industry that they are wasting their time doing chest/tris together.


    id chest and tris and seen good improvements whats
    wrong with doing them on the same day ?

  22. #22
    Encyclochuzzle chazzy1864's Avatar
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    Originally Posted by getmoney06 View Post
    id chest and tris and seen good improvements whats
    wrong with doing them on the same day ?
    it was sarcasm in teh direction of the person who said it was pointless.
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  23. #23
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    imo I would train chest and tris together. this way you will just need a few sets to smash your allready tired tris

  24. #24
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    Originally Posted by calnaughtonjr View Post
    imo I would train chest and tris together. this way you will just need a few sets to smash your allready tired tris
    yes exactly i used to do chest and back then bis and tries but after i switched it up i love it at first i could hit the tris to hard but now it no big deal

  25. #25
    Registered User Viper504's Avatar
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    i been doing the Chest / Triceps , Back / Biceps pretty much for 3 years and just switched up to just having separate days for each body parts , and i find this seems to work better I'm able to put a lot more weight on arm day by having it separate , you could try your routine but i think you'll be too worn out to really push your self on arms after your chest and back workouts

    My Routine

    Day 1 Chest
    Day 2 Back/Shoulders
    Day 3 Arms
    Day 4 Legs

  26. #26
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    i notice a lot of people saying if they do tris with chest they cant hit the tris as hard... this isnt very smart.
    just because you cant lift as much weight with your tris anymore doesnt mean theyre getting 'less' of a workout. if youre all about the numbers people se you putting up then give tris their own day but jeez, why work indirectly on chest day, and then directly on back day, and then indirectly on shoulder day again?
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  27. #27
    Registered User rac22's Avatar
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    If oyu mean doing this split in consecutive days i would not recommend it. i would chest/tris on day then back/bis simply for the reason that no way i could get a good back workout with my bis still fried form the day before. If you can take one day off in between these the routine should be fine. Also you might consider doing arms on their own day if they are a weak point and if schedule allows.

  28. #28
    Registered User Kenny84's Avatar
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    I perfer Chest/Bi's, my routine looks like this.

    Mon: Back/Tri's
    Tues: Shoulders
    Wed: Chest/Bi's
    Thurs: Off
    Fri: Legs

  29. #29
    Registered User lamagic's Avatar
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    I prefer chest/biceps

    my split

    legs
    chest/biceps
    back/rear delts
    shoulders/triceps
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  30. #30
    f*ck you, carpal tunnel mightymouse37's Avatar
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    Neither:

    Mon: chest/calves
    Tues: back/tri's
    Wed: off
    Thurs: legs/shoulders
    Fri: arms

    (my tri's are a weak point so I'm hittin em twice/wekk)
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