Chest/Biceps or Chest/Triceps

[chazzy1864]

*anxiously awaits to see what split the OP decided to go with*






*has doubts that the OP will check a thread he made 3.5 years ago*

[CoQ10]

*anxiously awaits to see what split the OP decided to go with*






*has doubts that the OP will check a thread he made 3.5 years ago*

I've tried a number of different splits since I posted this. I think I've been happiest with the upper/lower split with GPP on off-days. Something like:

Monday - Upper
Tuesday - GPP
Wednesday - Lower
Thursday - Upper
Friday - GPP
Saturday - Lower
Sunday - Off

That said, I doubt the split makes much of a difference in terms of gains. Ultimately, whatever you can be consistent with is probably the best choice.

-C10

[shainesboostin]

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.

what does your routine look like?

[chazzy1864]

I've tried a number of different splits since I posted this. I think I've been happiest with the upper/lower split with GPP on off-days. Something like:

Monday - Upper
Tuesday - GPP
Wednesday - Lower
Thursday - Upper
Friday - GPP
Saturday - Lower
Sunday - Off

That said, I doubt the split makes much of a difference in terms of gains. Ultimately, whatever you can be consistent with is probably the best choice.

-C10

haha oh wow. Please tell me someone pmed you with this, or did you just stumble back on it?

[R.Talbott]

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?

"Prioritizing". Remember that word.

[...Kennedy]

Both combinations work. The journal sections have members who have made gains using one or the other.

[GSpotSoldier]

Very old thread, but oh well...
If biceps are your lagging part, best to hit them when they are fresh...
Workout: 4 day split(4 on 1 off) with some cardio in there.
Day 1:Shoulders/Triceps
Day 2:Back/Forearms
Day 3:Legs/Calves
Day 4:Chest/Biceps
Day 5:Off/alot of stretching

Traps: mine grow easily, so I just superset them in there somewhere after a set of something....

[PuffinMyLye]

Chest/Bi's/Calves
Legs/Abs
Rest
Shoulders/Tri's/Calves
Back/Abs
Rest
Rest

That's my split. I just can't train my tri's or bi's with full intensity if I hit them after chest and back respectively. I feel the best way to hit them is when they are at their strongest. Plus with this split they are getting hit twice a week (once directly, once indirectly).

[RickRaws]

chest/biceps. i usually feel too sore doing chest/triceps same day and therefore will not be able to preform to the highest i can possibly reach

[creationd]

Chest/tris
Shoulders/traps
Back/bis
Legs
Calves/forearms

[jdjprimer19]

chest/biceps. i usually feel too sore doing chest/triceps same day and therefore will not be able to preform to the highest i can possibly reach

One can perform an entire back workout without much bicep stimulation & a chest workout without much tricep involvement. It is just a matter of what exercises you choose, & how they are performed.

[94jettameowpsst]

I've done a lot of different splits but i always go back to chest/triceps, back/biceps, shoulders/traps, legs.

However,
When i DID split chest/bi's and back/tris, i ended up doing a light day/high reps and an entirely separate day for bis/tris....it worked well, but i just dont have that much time to be in the gym between school, work, cardio, the hour of digestion PLUS food prep, the half hr/45 minutes wait after ingesting pre workout stuff etc. Off days are a nice time haha

[jasonnyc]

I use to work like that but now I do this:

Chest/Calves
Back/bi's
Legs
Shoulders/Traps/Tri's
off

I only do a few exercises for bi's and tri's. They are getting hit as well on Chest and back days. Feeling good with this routine for now.

[DJAuto]

In your case, I would prefer chest with triceps.

[jason1903]

/thread

[MHSETRadTech]

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.

I agree

[Brady1621]

My bulking split is:
back/shoulders/traps
rest
chest
rest
arms
abs/legs
rest....

usually most combine back/bis....chest/tris or shoulds...

[kusok]

Honestly both are gay.

Chest & tri are less gay, but still gay.

A non-gay workout would be "upper" or "full body" or "push".


You wonna hit your tri harder? Start with weighted dips! You wonna hit your bi harder? Start with weighted chin-ups! isolations and worrying about tri and bi are teh you guessed it... gay.

[chazzy1864]

Honestly both are gay.

Chest & tri are less gay, but still gay.

A non-gay workout would be "upper" or "full body" or "push".


You wonna hit your tri harder? Start with weighted dips! You wonna hit your bi harder? Start with weighted chin-ups! isolations and worrying about tri and bi are teh you guessed it... gay.

[CoQ10]

So it's been four and a half years since I posted this thread and I came to the following conclusion:

It doesn't really matter. Do whatever you prefer. Genetics and diet play a huge role. Plenty of people have found success doing upper/lower, full-body, and body part splits for decades. Pretty much anything works; no need to sweat the small stuff.

-C10

[chazzy1864]

So it's been four and a half years since I posted this thread and I came to the following conclusion:

It doesn't really matter. Do whatever you prefer. Genetics and diet play a huge role. Plenty of people have found success doing upper/lower, full-body, and body part splits for decades. Pretty much anything works; no need to sweat the small stuff.

-C10

Correct.

[TonyPowell1983]

I have tried numerous methods, and to be able to work out a muscle group twice in a week and achieve full recovery, I've found this works great:

Monday: Chest/Tris: That Monday i will start out with 4 chest exercises, three of which incorporate the triceps as well, bench/incline/decline, etc...then do one isolated chest exercise. Then i will blast my tris off this planet with 3 isolated tri exercises: extensions, pressdowns in different various forms each Monday.

Tuesday: Back/Bi's/forearms: I will start off with 4 back exercises, 3 of which incorporate the biceps: pull downs, pull ups, rows, etc.. Then do the one isolated Back exersize(Lat pushdowns/ Latt pulldowns widegrip(almost isolated). I SuperSet abs in with the back. Then i will do 4 isolated bicep exercises and SuperSet the obliques.

Wednesday Legs/Shoulders/Traps/: I do 4 Leg exercises incorporating the entire leg and ass while supersetiting 3 calf exercises in. 4 isolated shoulder workouts, 2 isolated traps workouts

Thursday: Now i will start with Triceps first, doing 3 isolated tricep exercises. Then i will do 3 isolated Chest exersizes; flys and cable cross-overs, etc.

Friday: Now i sill start with 3 isolated Biceps first, then continue on to the limited isolated back workouts at my gym: Lat pushdowns, wide grip pulldowns, and to a lesser extent, seated rows.

Saturdays Now I will start with 3 isolated shoulder workouts, then 3 isolated leg workouts supersetted with 3 isolated calf workouts.

Sunday BREAK.

I find that 72 hours is more than enough time for my muscles to rest from Mon-Wed workouts, however I need to have my Sundays off and i think having one day off a week from the gym is paramount to moral and lets me hit those extra sets i put on mon-wed in comparison to thursday-sat a lot harder.

You'll also notice i switch up which muscle starts first so i can hit that muscle fresh at least once a week, which seems to put significantly more nervous system stress on that particular muscle, with a greater weight, helping to increase strength a little.

This is also my hypertrophy workout, trying to promote only muscle growth, and burn calories/fat; not focusing particularly on muscle strength. Therefore, i do 10-12 reps and 60-70 sec breaks between sets not including the supersets. I will do this for 1.5 months, then switch to Strength training, doing 4-6 reps and 2-3 minute breaks.

Every two weeks during my 1.5 month cycle of strength/muscle growth, i will switch my repetition pace from fast as i can to medium speed.

With the 72 hours, hitting a muscle isolated fresh at least once a week, working out each muscle group twice a week, shocking the muscles with different paces/reps/weight/break periods... I gain muscle extremely fast.

Personal note: two weeks ago was my first time back in the gym in 3 years, due to being busy in the military and having back surgery (Fused L5/S1 vertebrae) I am 28 and lifted from 16-25. All i can say is muscle memory ****ing rules, and I'm excited to be back. I'll get pics soon.

Cheers.

[bultrowicz]

Chest/bis same day....but why?

[Nico987]

I do chest/biceps

[stateprop]

this thread is back from the dead

[chazzy1864]

Chest/bis same day....but why?

Because of logic?

[mrmrbill]

Because of logic?

The flexion and adduction properties of Pec Major make this group most efficient for raising a pint glass. Biceps provide contractional leverage towards intake of said beverage. Clearly, the two muscle groups are optimally combined as "Chest/Bicep" day, weekends preferred.

[jamesrcasebolt]

I like chest and tris together but both have advantages. Do want you enjoy man.

[verynicehowmuch]

Honestly both are gay.

Chest & tri are less gay, but still gay.

A non-gay workout would be "upper" or "full body" or "push".


You wonna hit your tri harder? Start with weighted dips! You wonna hit your bi harder? Start with weighted chin-ups! isolations and worrying about tri and bi are teh you guessed it... gay.

chest/tri's are gay? I don't think so.

[siimng1979]

Last night was a 'Chest' day for me.
After a full heavy chest workout my biceps were screaming to be worked.
Did a few sets of dumbell curls and my bi's were pumped as f**k!!!

Chest & Biceps is a great combo.
But work the chest fully FIRST to feel the full glory.