Which workout routine is better for bicep/tricep muscle growth?
1) Work out the biceps and triceps twice per week, always in tandem with chest, back, or shoulders.
2) Work out the biceps and triceps once per week on a dedicated day, separate from chest, back, or shoulders.
(continued below)
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05-05-2011, 10:12 AM #1
Biceps and triceps: Once or twice per week?
Last edited by cosmokramer1990; 05-05-2011 at 10:31 AM.
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05-05-2011, 10:31 AM #2
(continued from above)
I've been doing workout 1 for a while now. Here's how my weekly schedule looks:
Mon: Chest + triceps
Wed: Back + biceps
Fri: Shoulders + biceps/triceps supersets
The following Monday, my weekly workout schedule restarts with chest + triceps, followed by back + biceps on Wed and shoulders + biceps/triceps supersets on Fri.
I've had good results with this workout, but I wonder if I'm overtraining myself and limiting growth by doing biceps and triceps twice per week.
Would I be better off by limiting myself to a single, dedicated biceps/triceps day? Here's how it would look:
Mon: Chest only
Wed: Back only
Fri: Shoulders only
Sun: Biceps + triceps only
Tue (weekly workout schedule restarts): Chest only
Thu: Back only
Sat: Shoulders only
Mon: Biceps + triceps only
and so on and so forth.
Thanks in advance.
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05-05-2011, 11:51 AM #3
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05-05-2011, 12:00 PM #4
Actually, I do have a set routine for legs (and other parts of my body, like abs). But I didn't include that info in my post for the sake of keeping it shorter and not distracting anyone from my main point.
With that said, do you have any advice regarding my original post? Or are you one of those guys who simply likes to criticize without offering any insight?
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05-05-2011, 02:16 PM #5
Does the amount of rest needed for optimal biceps/triceps growth vary widely from person to person? Or is there a general rule of thumb for these muscles?
I just wonder if hitting these muscles really hard once a week, when they're fully rested, would be better than twice a week in conjunction with chest/back/shoulders, when they're somewhat fatigued.
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05-05-2011, 03:29 PM #6
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05-05-2011, 03:29 PM #7
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05-06-2011, 09:18 AM #8
Yes, I have two rest days during the week (Sat-Sun). I do upper body work on Mon-Wed-Fri, legs/abs on Tue, and abs + calves on Thu.
If I were to switch to workout #2 (as mentioned in my original post), my workout routine would probably look like this:
Mon: Chest only
Tue: Legs + abs
Wed: Back only
Thu: Abs + calves
Fri: Shoulders only
Sat: Rest
Sun: Biceps+ triceps
Mon: Rest
Tue (weekly workout schedule restarts): Chest only
Still comes out to two days of rest per cycle, while giving me an extra day for my upper body muscles to rest.
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05-06-2011, 09:21 AM #9
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05-06-2011, 09:43 AM #10
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05-06-2011, 12:50 PM #11
- Join Date: Mar 2011
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I had a lot of trouble getting my arms to grow...I always did biceps after back, triceps after chest. For about 2 months now, I've been doing Monday Chest, Tuesday Back, Wed Shoulders, Arms on Friday, Legs Saturday. I hit biceps first with 4 exercises (BB curl, BB drag curl, Incline DB Curl or High Cable Curl, then Preacher Curl) then triceps (CGBP, Overhead Cable Extension, Cable Pressdown, 1 arm Rope Extension), and I have definitely been seeing really good results...for me, a day dedicated to arms has been really good to my gains.
Take a look at the BB Drag Curl....I never knew about this exercise before, but it really works well for isolating the biceps.★★★ I was part of the Ultra 2013 Thread Crew ★★★
★★★ I was part of the Ultra 2014 Thread Crew ★★★
┏(-_-)┛I was part of the Ultra 2015 Thread Crew (AND WAS FRONT ROW AT ASOT 700)┗(-_- )┓
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05-06-2011, 01:20 PM #12
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05-06-2011, 08:43 PM #13
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05-07-2011, 02:32 PM #14
i have just started shifting attention towards working arms twice per week. I think you should devote one day entirely towards arms at the end of the week but also train at least 1 or 2 exercise with your chest and back days. Remember your arms are growing during the recovery so make sure you give yourself enough time in between. If you dont think you are allowing enough time, you probably arent.
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05-07-2011, 03:37 PM #15
you might as well go earlier and to splits near the same body parts and add another rest day. start how many workouts are you doing per muscle group? because those days your doing only hitting one group are just going to waist if they're resting for almost 3+days..unless your doing 5or 6 workouts for that single area. after all, the idea is to trick your body.
like,
Mon: Chest+ Biceps
Tue: Shoulder+triceps
Wed: Back+Shoulders
Thu: Legs+calves
Fri: Abs+cardio
Sat: Rest
Sun: Rest
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05-07-2011, 06:30 PM #16
i pers have a very hard time having delts and chest back to back days...but im much older.
OP..what ive been liking is a few heavy sets of tris after chest and bis after back. then a few days later if my arms feel recovered i go higher rep arms day, some supersets if i can. this has worked for me.Used to be fat, now just fat with a lot of muscle.
come check out my latest log: Layne Nortons Carbon line http://forum.bodybuilding.com/showthread.php?t=169447773
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05-07-2011, 06:39 PM #17
- Join Date: Feb 2011
- Location: California, United States
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That's not a good idea because when you do chest you are working your triceps and shoulders as well, then the next day you have him doing shoulders and then you have him doing direct tricep work, then the next day you have him doing shoulders again which work triceps also? So now the shoulders have been worked 3 days in a row and the triceps 3 days in a row. Not a very good idea.
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05-08-2011, 04:52 AM #18
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