my workout program
chest with biceps
back with triceps
shoulders with legs
some guys said that not a good program and its better to do chest with triceps
and back with biceps
what do u think??
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02-29-2012, 06:08 PM #1
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02-29-2012, 06:36 PM #2
- Join Date: Aug 2005
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It's your choice. People group chest and triceps because there is significant carryover between the two while performing horizontal pushes.
Bodybuilding is 60% training and 50% diet. Yes that adds up to 110%, because that's what you should be giving it. Change the inside, and the physique will follow.
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02-29-2012, 06:37 PM #3
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02-29-2012, 06:43 PM #4
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02-29-2012, 06:46 PM #5
- Join Date: Aug 2011
- Location: Ottawa, Ontario, Canada
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Doesn't really matter. I tend to train chest and triceps on the same day because it is an easy transition to make (ie: standard bench press to close grip bench press), and because- as mentioned above- triceps are involved in horizontal push movements. That being said, training triceps on a back day allows you to focus on the specific muscle group because you aren't burning out your tris during chest presses prior to your isolation movements. I think that the difference is fairly minimal though. Some people never even focus on bicep or tricep specific training and still have massive arms (531 training for example). Just do what works for you- chest and triceps, back and triceps, shoulders and triceps, biceps and triceps; as long as you are training, you will get results.
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02-29-2012, 06:55 PM #6
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02-29-2012, 06:57 PM #7
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02-29-2012, 07:16 PM #8
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02-29-2012, 07:44 PM #9
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02-29-2012, 09:35 PM #10
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02-29-2012, 10:04 PM #11
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02-29-2012, 11:34 PM #12
How you decide to split your routine is totally personal. For many people a limiting factor is how many days a week they have available to train and how much time they can dedicate to each session.
There are many good examples of how to structure your time in the “splits” section under the “find a plan” tab on this site.
Personally, I like to mix things up every few months. I’ll do a five day split for 10-12 weeks, deload, then switch over to a six day split, deload, rinse and repeat.
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02-29-2012, 11:36 PM #13
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03-01-2012, 12:48 AM #14
- Join Date: Aug 2011
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Doing chest/biceps, then back/triceps works for me the best....also hits them 2 times a week without no real sweat :P....
In any case chest exercises should focus mostly on chest, and back exercises mostly on back.....not hit hard the secondary movers .If your body cannot handle it, make sure sheer willpower will.....
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03-01-2012, 04:23 AM #15
- Join Date: Jan 2012
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Alternate between the two, don't choose one way and stick with it.
As others have said, your triceps will be pre-exhausted from working your chest and likewise for your biceps after working your back.
Switching things around will help keep the muscles stimulated and also keeps you mentally stimulated as well.Train hard, eat well, get plenty sleep - repeat
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03-01-2012, 08:02 AM #16
Depends what kind of split you like and how often you want to hit each muscle. On a 4 day split I used to do, back, shoulder/triceps,off, legs, chest/biceps, off,off and worked great for me on a bulk. At the moment I am doing a push/pull 4 days a week and like it a little more because of the frequency. Try it and see for yourself what works.
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09-13-2012, 03:32 AM #17
Jax's 3-Day Split
You can perform either split routine as long as there is a fair amount of rest in between them. For example
A 3 day split
Monday- Chest and Biceps
Tuesday- Rest, Cardio or Abs
Wednesday- Legs and Shoulders
Thursday- Rest, Cardio or Abs
Friday- Back and Triceps
Saturday- Rest, Cardio or Abs
Sunday- Rest
About 4 exercises each body part. 4 sets of 8-10 reps. And switch up the exercises every other week. For example, using dumbbells and barbells.
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09-13-2012, 03:36 AM #18
Jax's 3-Day Split
Your workout program is good, but doesn't give them secondary muscles enough rest time. Try my workout plan.
A 3 day split
Monday- Chest and Biceps
Tuesday- Rest, Cardio or Abs
Wednesday- Legs and Shoulders
Thursday- Rest, Cardio or Abs
Friday- Back and Triceps
Saturday- Rest, Cardio or Abs
Sunday- Rest
About 4 exercises each body part. 4 sets of 8-10 reps. And switch up the exercises every other week. For example, using dumbbells and barbells.
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09-13-2012, 03:37 AM #19
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10-08-2012, 11:27 AM #20
I do Chest biceps on Monday, legs on Wednesday, shoulders and Triceps on Thursday, and then I'll do just back on Saturday. I feel this works because your triceps are being hit on shoulder day too. Also, to me, back needs it's own day it's a huge muscle, and I deadlift on Wednesday which leaves my back a little sore so I like to split it up.
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11-06-2012, 04:46 AM #21
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11-06-2012, 05:14 AM #22
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11-06-2012, 05:59 AM #23
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11-06-2012, 06:06 AM #24
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11-06-2012, 06:10 AM #25
^strongly agreed.
personally, i dont like it coz if i'm doing chest/bi, i'll be using both my triceps and biceps through that workout, which means for ur next workout, u'll pretty much be doing the same.
another is, i'd rather focus on my chest rather than my arms. my bi's don't recover that fast for the next back workout. i hate it when my bi's too worn out to do pullups.focus!
'We need a standard to be measured against. There's no way Roelly got the call and I didn't. He looked like sh**. I'm wayyy too old to be played with man' - Toney Freeman 'X-Man'
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11-06-2012, 06:46 AM #26
I usually do chest and tri's the same day. I do tri's first though. This way they're not burned out like they are if I do chest first. Also with the tri's being exhausted I tend to engage the pecs easier when doing chest. I use chest exercises soley for pecs, not to just put big weight up which can incorporate too much tricep involvement.
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11-06-2012, 07:53 AM #27
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11-06-2012, 08:25 AM #28
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11-06-2012, 10:12 AM #29
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07-30-2019, 10:16 PM #30
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