You cant over train. Set your body in the same position as the standard barbell biceps curl (chest up, shoulders back, and elbows slightly forward). 21-Apr-2008, 10:20 PM #4 I do. ._1x9diBHPBP-hL1JiwUwJ5J{font-size:14px;font-weight:500;line-height:18px;color:#ff585b;padding-left:3px;padding-right:24px}._2B0OHMLKb9TXNdd9g5Ere-,._1xKxnscCn2PjBiXhorZef4{height:16px;padding-right:4px;vertical-align:top}._1LLqoNXrOsaIkMtOuTBmO5{height:20px;padding-right:8px;vertical-align:bottom}.QB2Yrr8uihZVRhvwrKuMS{height:18px;padding-right:8px;vertical-align:top}._3w_KK8BUvCMkCPWZVsZQn0{font-size:14px;font-weight:500;line-height:18px;color:var(--newCommunityTheme-actionIcon)}._3w_KK8BUvCMkCPWZVsZQn0 ._1LLqoNXrOsaIkMtOuTBmO5,._3w_KK8BUvCMkCPWZVsZQn0 ._2B0OHMLKb9TXNdd9g5Ere-,._3w_KK8BUvCMkCPWZVsZQn0 ._1xKxnscCn2PjBiXhorZef4,._3w_KK8BUvCMkCPWZVsZQn0 .QB2Yrr8uihZVRhvwrKuMS{fill:var(--newCommunityTheme-actionIcon)} He has 15+ years of experience helping thousands of men and women lose fat, gain muscle, and build their "goal body." Chest and triceps are two separate muscles that you can work in the same session, without one impeding the development of the other. Pretty much, I feel that you should only do biceps + triceps if your next day is a leg day or a rest day, otherwise you're going to hurt more important (than curls??) Even though I'm a powerlifter, I still say: of all the things we do in the gym, arm training is possibly the most fun. This is how I see it. I split them up because of that, but if you don't have that issue, doing them both on the same day is perfectly acceptable. Hi there. I myself work Biceps/Triceps on Day 1, Legs/Abs on Day 2, Back/Chest/Delts (and of course, some biceps and triceps from for example Pulldowns, Bench Presses and Dips) on Day 3 and Abs on Day 4. Too many guys work their biceps only. Thats exactly how I was doing it the last couple months on my ppl split. But he wasn't going to just take on the same mindless motion every single day. The bicep is made up of the long head and short head. Shoulders every bit as much strength from Triceps as Chest workouts do, so pairing them might seem like a good idea. If you work triceps the day before chest, your triceps will be fatigued and could limit your chest workout productivity. I'd say yes, but that's if you either are resting or working legs the upcoming day. Giving them their own day has been night and day for me. Chest workouts target the triceps more than shoulder workouts do, so it’s better to pair the “light” day with the chest and the “heavy” day with the shoulders. Therein lies the greatest amount of crossover between muscle groups as as a general rule, any workout that requires pulling will hit your biceps, and any workout that requires pushing will hit your triceps. ._33axOHPa8DzNnTmwzen-wO{display:block;padding:0 16px;width:100%}.isNotInButtons2020 ._33axOHPa8DzNnTmwzen-wO{font-size:14px;font-weight:700;letter-spacing:.5px;line-height:32px;text-transform:uppercase} It flexes the elbow. I've done a couple splits that gave me good results. Your also working your triceps 3times a week and your biceps once. I suggest you try this workout for a month … BICEPS. There have been research studies that show when working opposing muscle groups like biceps and triceps help with developing strength. Press question mark to learn the rest of the keyboard shortcuts. after biceps day I can't feel my wrists, haha. .Rd5g7JmL4Fdk-aZi1-U_V{transition:all .1s linear 0s}._2TMXtA984ePtHXMkOpHNQm{font-size:16px;font-weight:500;line-height:20px;margin-bottom:4px}.CneW1mCG4WJXxJbZl5tzH{border-top:1px solid var(--newRedditTheme-line);margin-top:16px;padding-top:16px}._11ARF4IQO4h3HeKPpPg0xb{transition:all .1s linear 0s;display:none;fill:var(--newCommunityTheme-button);height:16px;width:16px;vertical-align:middle;margin-bottom:2px;margin-left:4px;cursor:pointer}._1I3N-uBrbZH-ywcmCnwv_B:hover ._11ARF4IQO4h3HeKPpPg0xb{display:inline-block}._2IvhQwkgv_7K0Q3R0695Cs{border-radius:4px;border:1px solid var(--newCommunityTheme-line)}._2IvhQwkgv_7K0Q3R0695Cs:focus{outline:none}._1I3N-uBrbZH-ywcmCnwv_B{transition:all .1s linear 0s;border-radius:4px;border:1px solid var(--newCommunityTheme-line)}._1I3N-uBrbZH-ywcmCnwv_B:focus{outline:none}._1I3N-uBrbZH-ywcmCnwv_B.IeceazVNz_gGZfKXub0ak,._1I3N-uBrbZH-ywcmCnwv_B:hover{border:1px solid var(--newCommunityTheme-button)}._35hmSCjPO8OEezK36eUXpk._35hmSCjPO8OEezK36eUXpk._35hmSCjPO8OEezK36eUXpk{margin-top:25px;left:-9px}._3aEIeAgUy9VfJyRPljMNJP._3aEIeAgUy9VfJyRPljMNJP._3aEIeAgUy9VfJyRPljMNJP,._3aEIeAgUy9VfJyRPljMNJP._3aEIeAgUy9VfJyRPljMNJP._3aEIeAgUy9VfJyRPljMNJP:focus-within,._3aEIeAgUy9VfJyRPljMNJP._3aEIeAgUy9VfJyRPljMNJP._3aEIeAgUy9VfJyRPljMNJP:hover{transition:all .1s linear 0s;border:none;padding:8px 8px 0}._25yWxLGH4C6j26OKFx8kD5{display:inline}._2YsVWIEj0doZMxreeY6iDG{font-size:12px;font-weight:400;line-height:16px;color:var(--newCommunityTheme-metaText);display:-ms-flexbox;display:flex;padding:4px 6px}._1hFCAcL4_gkyWN0KM96zgg{color:var(--newCommunityTheme-button);margin-right:8px;margin-left:auto;color:var(--newCommunityTheme-errorText)}._1hFCAcL4_gkyWN0KM96zgg,._1dF0IdghIrnqkJiUxfswxd{font-size:12px;font-weight:700;line-height:16px;cursor:pointer;-ms-flex-item-align:end;align-self:flex-end;-webkit-user-select:none;-ms-user-select:none;user-select:none}._1dF0IdghIrnqkJiUxfswxd{color:var(--newCommunityTheme-button)}._3VGrhUu842I3acqBMCoSAq{font-weight:700;color:#ff4500;text-transform:uppercase;margin-right:4px}._3VGrhUu842I3acqBMCoSAq,.edyFgPHILhf5OLH2vk-tk{font-size:12px;line-height:16px}.edyFgPHILhf5OLH2vk-tk{font-weight:400;-ms-flex-preferred-size:100%;flex-basis:100%;margin-bottom:4px;color:var(--newCommunityTheme-metaText)}._19lMIGqzfTPVY3ssqTiZSX._19lMIGqzfTPVY3ssqTiZSX._19lMIGqzfTPVY3ssqTiZSX{margin-top:6px}._19lMIGqzfTPVY3ssqTiZSX._19lMIGqzfTPVY3ssqTiZSX._19lMIGqzfTPVY3ssqTiZSX._3MAHaXXXXi9Xrmc_oMPTdP{margin-top:4px} Don't be afraid to go up a notch if you feel like you can. It goes without saying that the size of your triceps make up a large portion of your overall arm mass. Once you learn to detect over training you can make adjustments to your workout. This will hopefully allow you to get a brilliant pump on your back, rather than fatigued biceps stopping you from taking each rep to full contraction. That said, biceps and triceps same day workouts are advisable in most cases. ._2cHgYGbfV9EZMSThqLt2tx{margin-bottom:16px;border-radius:4px}._3Q7WCNdCi77r0_CKPoDSFY{width:75%;height:24px}._2wgLWvNKnhoJX3DUVT_3F-,._3Q7WCNdCi77r0_CKPoDSFY{background:var(--newCommunityTheme-field);background-size:200%;margin-bottom:16px;border-radius:4px}._2wgLWvNKnhoJX3DUVT_3F-{width:100%;height:46px} Triceps – Triceps brachii. I do chest and triceps on one day, because it seems pretty complicated to hit the chest and not the triceps. Working shoulders and triceps on the same day is underrated imo. Your main biceps muscle, it twists (supinates) the wrist outward and flexes the elbow. This would finish out a 4 day rotation. I devote an entire day to chest (and abs) and really feel like the extra attention has made a noticeable difference. I don't believe there's any overlap (I guess when you squat, your core gets worked too) but I'll do core exercises right after a killer lower body work out. I devote an entire day to chest (and abs) and really feel like the extra attention has made a noticeable difference. /*# sourceMappingURL=https://www.redditstatic.com/desktop2x/chunkCSS/IdCard.de628c13230c59091a5d.css.map*/._2JU2WQDzn5pAlpxqChbxr7{height:16px;margin-right:8px;width:16px}._3E45je-29yDjfFqFcLCXyH{margin-top:16px}._13YtS_rCnVZG1ns2xaCalg{font-family:Noto Sans,Arial,sans-serif;font-size:14px;font-weight:400;line-height:18px;display:-ms-flexbox;display:flex}._1m5fPZN4q3vKVg9SgU43u2{margin-top:12px}._17A-IdW3j1_fI_pN-8tMV-{display:inline-block;margin-bottom:8px;margin-right:5px}._5MIPBF8A9vXwwXFumpGqY{border-radius:20px;font-size:12px;font-weight:500;letter-spacing:0;line-height:16px;padding:3px 10px;text-transform:none}._5MIPBF8A9vXwwXFumpGqY:focus{outline:unset} Biceps And Triceps Workout Homepage Description For this month’s workout, I’ve decided to go ahead with a biceps and triceps workout. Full body or upper/lower, push/pull split. rest. Do your biceps work first. The same applies for sets 7 through 9. (The triceps actually occupies two-thirds of your upper arm.) My personal Routine is Bench, Overhead Tri extensions, Dumbell Flyes, Skull Crushers, Decline Dumbell Bench, Dips, Cable Flyes. Grasp the ez-bar handle on the inner angled pieces. Press question mark to learn the rest of the keyboard shortcuts, http://tnation.t-nation.com/free_online_forum/sports_body_training_performance_bodybuilding/do_this_routine_instead_of_that_dumb_one. back,biceps,legs and abs sat. This classic split routine works great and gives you an excellent workout. The same goes with pulling and biceps. ._1EPynDYoibfs7nDggdH7Gq{margin-bottom:8px;position:relative}._1EPynDYoibfs7nDggdH7Gq._3-0c12FCnHoLz34dQVveax{max-height:63px;overflow:hidden}._1zPvgKHteTOub9dKkvrOl4{font-family:Noto Sans,Arial,sans-serif;font-size:14px;line-height:21px;font-weight:400;word-wrap:break-word}._1dp4_svQVkkuV143AIEKsf{-ms-flex-align:baseline;align-items:baseline;background-color:var(--newCommunityTheme-body);bottom:-2px;display:-ms-flexbox;display:flex;-ms-flex-flow:row nowrap;flex-flow:row nowrap;padding-left:2px;position:absolute;right:-8px}._5VBcBVybCfosCzMJlXzC3{font-family:Noto Sans,Arial,sans-serif;font-size:14px;font-weight:400;line-height:21px;color:var(--newCommunityTheme-bodyText)}._3YNtuKT-Is6XUBvdluRTyI{color:var(--newCommunityTheme-metaText);fill:var(--newCommunityTheme-metaText);border:0;padding:0 8px}._3YNtuKT-Is6XUBvdluRTyI:active,._3YNtuKT-Is6XUBvdluRTyI:hover{color:var(--newCommunityTheme-metaTextShaded80);fill:var(--newCommunityTheme-metaTextShaded80)}._3YNtuKT-Is6XUBvdluRTyI:disabled,._3YNtuKT-Is6XUBvdluRTyI[data-disabled],._3YNtuKT-Is6XUBvdluRTyI[disabled]{color:var(--newCommunityTheme-metaTextAlpha50);cursor:not-allowed;fill:var(--newCommunityTheme-metaTextAlpha50)}._2ZTVnRPqdyKo1dA7Q7i4EL{transition:all .1s linear 0s}.k51Bu_pyEfHQF6AAhaKfS{transition:none}._2qi_L6gKnhyJ0ZxPmwbDFK{transition:all .1s linear 0s;display:block;background-color:var(--newCommunityTheme-field);border-radius:4px;padding:8px;margin-bottom:12px;margin-top:8px;border:1px solid var(--newCommunityTheme-canvas);cursor:pointer}._2qi_L6gKnhyJ0ZxPmwbDFK:focus{outline:none}._2qi_L6gKnhyJ0ZxPmwbDFK:hover{border:1px solid var(--newCommunityTheme-button)}._2qi_L6gKnhyJ0ZxPmwbDFK._3GG6tRGPPJiejLqt2AZfh4{transition:none;border:1px solid var(--newCommunityTheme-button)}.IzSmZckfdQu5YP9qCsdWO{cursor:pointer;transition:all .1s linear 0s}.IzSmZckfdQu5YP9qCsdWO ._1EPynDYoibfs7nDggdH7Gq{border:1px solid transparent;border-radius:4px;transition:all .1s linear 0s}.IzSmZckfdQu5YP9qCsdWO:hover ._1EPynDYoibfs7nDggdH7Gq{border:1px solid var(--newCommunityTheme-button);padding:4px}._1YvJWALkJ8iKZxUU53TeNO{font-size:12px;font-weight:700;line-height:16px;color:var(--newCommunityTheme-button)}._3adDzm8E3q64yWtEcs5XU7{display:-ms-flexbox;display:flex}._3adDzm8E3q64yWtEcs5XU7 ._3jyKpErOrdUDMh0RFq5V6f{-ms-flex:100%;flex:100%}._3adDzm8E3q64yWtEcs5XU7 .dqhlvajEe-qyxij0jNsi0{color:var(--newCommunityTheme-button)}._3adDzm8E3q64yWtEcs5XU7 ._12nHw-MGuz_r1dQx5YPM2v,._3adDzm8E3q64yWtEcs5XU7 .dqhlvajEe-qyxij0jNsi0{font-size:12px;font-weight:700;line-height:16px;cursor:pointer;-ms-flex-item-align:end;align-self:flex-end;-webkit-user-select:none;-ms-user-select:none;user-select:none}._3adDzm8E3q64yWtEcs5XU7 ._12nHw-MGuz_r1dQx5YPM2v{color:var(--newCommunityTheme-button);margin-right:8px;color:var(--newCommunityTheme-errorText)}._3zTJ9t4vNwm1NrIaZ35NS6{font-family:Noto Sans,Arial,sans-serif;font-size:14px;line-height:21px;font-weight:400;word-wrap:break-word;width:100%;padding:0;border:none;background-color:transparent;resize:none;outline:none;cursor:pointer;color:var(--newRedditTheme-bodyText)}._2JIiUcAdp9rIhjEbIjcuQ-{resize:none;cursor:auto}._2I2LpaEhGCzQ9inJMwliNO{display:inline-block}._2I2LpaEhGCzQ9inJMwliNO,._42Nh7O6pFcqnA6OZd3bOK{margin-left:4px;vertical-align:middle}._42Nh7O6pFcqnA6OZd3bOK{fill:var(--newCommunityTheme-button);height:16px;width:16px;margin-bottom:2px} Re: Bicep/Tricep workout on same day or separate? Let’s take a look at some of the pros first and then the cons: PROS. *When discussing “back training” in strength and conditioning circles, experts are usually referring to the upper back. That leaves tricep, bicep, and core. It’s a pretty straight forward workout that targets the the muscles of the upper arms with key movements designed to stimulate the key muscle fibres. Besides, Triceps are a push workout whereas biceps are a pull workout. Before your next arm session, follow this simple rule to keep your elbows from getting angry: Biceps before triceps, and biceps and triceps together. Similar to optimal triceps training, a sound biceps training program should include movements that target both the long and short heads of the biceps. I have a general rule of avoiding elbow-intensive workouts on the same day. The muscles complement each other so it makes sense. superset bicep/triceps = pump that makes you feel like the hulk. I did this 3x/week, rest on weekends, Tues/Thurs. Shoulders/Calves monday, Legs tuesday, Wednesday is rest (Or Core/Heavy Cardio if I'm feeling up to it), Chest/Tricep thursday, Back/Bicep friday, and the weekend to rest. ._3Im6OD67aKo33nql4FpSp_{border:1px solid var(--newCommunityTheme-widgetColors-sidebarWidgetBorderColor);border-radius:5px 5px 4px 4px;overflow:visible;word-wrap:break-word;background-color:var(--newCommunityTheme-body);padding:12px}.lnK0-OzG7nLFydTWuXGcY{font-size:10px;font-weight:700;letter-spacing:.5px;line-height:12px;text-transform:uppercase;padding-bottom:4px;color:var(--newCommunityTheme-navIcon)} When your arms are in front of the plane of your torso—as when doing preacher curls—the biceps long head can't fully stretch, shifting the focus to the short head. As the name would imply, the triceps brachii is composed of three parts (but all are part of the same muscle): the long head, lateral head, and medial head. But if you do, do all triceps exercises before you start biceps. I personaly find that larger muscles such as my chest and legs take longer to recover after a workout than smaller muscles do.So would I be able to work both my triceps and biceps 2 times a week? This will pull blood around the elbow and give somewhat of a "cushion" for the triceps work after. . Mass Building for Triceps. New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. Went woth bis tris today. As for my four-day split, its basically the same, I just give shoulders their own day: Chest/Tris, Legs, Rest, Shoulders, Back/Bis. I started using this for a 6 day split 2x frequency. Training Split Rules. Define the Push Muscles and Pull Muscles plz. Yes or no? Anywhere from 12-to-15 sets for biceps and the same amount for triceps should be sufficient. I used to do the Back/Bi's Chest/Tri's thing, but I always felt like my Bi's/Tri's weren't bulking the way I'd like due to being paired with a larger muscle group. 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._1cDoUuVvel5B1n5wa3K507{-ms-flex-pack:center;justify-content:center;margin-top:12px;width:100%}.isInButtons2020 ._1eMniuqQCoYf3kOpyx83Jj{margin-bottom:8px}._2_w8DCFR-DCxgxlP1SGNq5{margin-right:4px;vertical-align:middle}._1aS-wQ7rpbcxKT0d5kjrbh{border-radius:4px;display:inline-block;padding:4px}._2cn386lOe1A_DTmBUA-qSM{border-top:1px solid var(--newCommunityTheme-widgetColors-lineColor);margin-top:10px}._2Zdkj7cQEO3zSGHGK2XnZv{display:inline-block}.wzFxUZxKK8HkWiEhs0tyE{font-size:12px;font-weight:700;line-height:16px;color:var(--newCommunityTheme-button);cursor:pointer;text-align:left;margin-top:2px}._3R24jLERJTaoRbM_vYd9v0._3R24jLERJTaoRbM_vYd9v0._3R24jLERJTaoRbM_vYd9v0{display:none}._38lwnrIpIyqxDfAF1iwhcV{background-color:var(--newRedditTheme-line);border:none;height:1px;margin:16px 0}.yobE-ux_T1smVDcFMMKFv{font-size:16px;font-weight:500;line-height:20px}._2DVpJZAGplELzFy4mB0epQ{margin-top:8px}._2DVpJZAGplELzFy4mB0epQ .x1f6lYW8eQcUFu0VIPZzb{color:inherit}._2DVpJZAGplELzFy4mB0epQ 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My program is as follows: Monday: Chest, Biceps Tuesday: Legs, Abs Wednesday: Cardio Thursday: Shoulders, Triceps (my favorite combination) Friday: Cardio, Abs Saturday: Back, Chest. ._3Qx5bBCG_O8wVZee9J-KyJ{border-top:1px solid var(--newRedditTheme-line);margin-top:16px;padding-top:16px}._3Qx5bBCG_O8wVZee9J-KyJ ._2NbKFI9n3wPM76pgfAPEsN{margin:0;padding:0}._3Qx5bBCG_O8wVZee9J-KyJ ._2NbKFI9n3wPM76pgfAPEsN ._2btz68cXFBI3RWcfSNwbmJ{font-family:Noto Sans,Arial,sans-serif;font-size:14px;font-weight:400;line-height:21px;display:-ms-flexbox;display:flex;-ms-flex-pack:justify;justify-content:space-between;margin:8px 0}._3Qx5bBCG_O8wVZee9J-KyJ ._2NbKFI9n3wPM76pgfAPEsN ._2btz68cXFBI3RWcfSNwbmJ.QgBK4ECuqpeR2umRjYcP2{opacity:.4}._3Qx5bBCG_O8wVZee9J-KyJ ._2NbKFI9n3wPM76pgfAPEsN ._2btz68cXFBI3RWcfSNwbmJ label{font-size:12px;font-weight:500;line-height:16px;display:-ms-flexbox;display:flex;-ms-flex-align:center;align-items:center}._3Qx5bBCG_O8wVZee9J-KyJ ._2NbKFI9n3wPM76pgfAPEsN ._2btz68cXFBI3RWcfSNwbmJ label svg{fill:currentColor;height:20px;margin-right:4px;width:20px}._3Qx5bBCG_O8wVZee9J-KyJ ._4OtOUaGIjjp2cNJMUxme_{-ms-flex-align:center;align-items:center;display:-ms-flexbox;display:flex;-ms-flex-pack:justify;justify-content:space-between;padding:0;width:100%}._3Qx5bBCG_O8wVZee9J-KyJ ._4OtOUaGIjjp2cNJMUxme_ svg{display:inline-block;height:12px;width:12px}.isInButtons2020 ._4OtOUaGIjjp2cNJMUxme_{padding:0 12px}.isInButtons2020 ._1ra1vBLrjtHjhYDZ_gOy8F{font-family:Noto Sans,Arial,sans-serif;font-size:12px;font-weight:700;letter-spacing:unset;line-height:16px;text-transform:unset}._1ra1vBLrjtHjhYDZ_gOy8F{--textColor:var(--newCommunityTheme-widgetColors-sidebarWidgetTextColor);--textColorHover:var(--newCommunityTheme-widgetColors-sidebarWidgetTextColorShaded80);font-size:10px;font-weight:700;letter-spacing:.5px;line-height:12px;text-transform:uppercase;color:var(--textColor);fill:var(--textColor);opacity:1}._1ra1vBLrjtHjhYDZ_gOy8F._2UlgIO1LIFVpT30ItAtPfb{--textColor:var(--newRedditTheme-widgetColors-sidebarWidgetTextColor);--textColorHover:var(--newRedditTheme-widgetColors-sidebarWidgetTextColorShaded80)}._1ra1vBLrjtHjhYDZ_gOy8F:active,._1ra1vBLrjtHjhYDZ_gOy8F:hover{color:var(--textColorHover);fill:var(--textColorHover)}._1ra1vBLrjtHjhYDZ_gOy8F:disabled,._1ra1vBLrjtHjhYDZ_gOy8F[data-disabled],._1ra1vBLrjtHjhYDZ_gOy8F[disabled]{opacity:.5;cursor:not-allowed} .s5ap8yh1b4ZfwxvHizW3f{color:var(--newCommunityTheme-metaText);padding-top:5px}.s5ap8yh1b4ZfwxvHizW3f._19JhaP1slDQqu2XgT3vVS0{color:#ea0027} Also, always work arms together on the same day. Keep In Mind: you don't necessarily have to train both biceps and triceps on the same day. For example, I don't like doing Tri-ceps and Bi-ceps on the same day. Shoulders and Legs are a very good pairing, but I tend to train Shoulders exclusively and do Legs and Core over the weekend. The only issue is hitting a muscle group often enough to overtrain. ._12xlue8dQ1odPw1J81FIGQ{display:inline-block;vertical-align:middle} For 3-day, I do: I never felt like I could get a good shoulder workout if I crammed it all in on C/S/T day, so I spread it out over all three. You can't get your triceps out of the push-up and presses. At the moment I am doing a push/pull 4 days a week and like it a little more because of the frequency. yeah, I should give my shoulders their own day too, because I'm feeling I am not working them enough (partially because of my injury, boring story) so they kinda weak, because all exercises are done with girlie weights (up to 5kg). http://tnation.t-nation.com/free_online_forum/sports_body_training_performance_bodybuilding/do_this_routine_instead_of_that_dumb_one._3bX7W3J0lU78fp7cayvNxx{max-width:208px;text-align:center} I have heard positives and negatives for working both these muscle groups in the same workout. On the third day – one works whatever was not included in the first two days: shoulders, legs and abs. I don't want to do back and biceps on the same day because there is some overlap in the nature of the movements, and I'd rather keep them separate for that reason. Something I hear a lot, and see in a lot of the workout routines is chest and triceps being trained on the same day, and then back and biceps being trained together aswell. .ehsOqYO6dxn_Pf9Dzwu37{margin-top:0;overflow:visible}._2pFdCpgBihIaYh9DSMWBIu{height:24px}._2pFdCpgBihIaYh9DSMWBIu.uMPgOFYlCc5uvpa2Lbteu{border-radius:2px}._2pFdCpgBihIaYh9DSMWBIu.uMPgOFYlCc5uvpa2Lbteu:focus,._2pFdCpgBihIaYh9DSMWBIu.uMPgOFYlCc5uvpa2Lbteu:hover{background-color:var(--newRedditTheme-navIconFaded10);outline:none}._38GxRFSqSC-Z2VLi5Xzkjy{color:var(--newCommunityTheme-actionIcon)}._2DO72U0b_6CUw3msKGrnnT{border-top:none;color:var(--newCommunityTheme-metaText);cursor:pointer;padding:8px 16px 8px 8px;text-transform:none}._2DO72U0b_6CUw3msKGrnnT:hover{background-color:#0079d3;border:none;color:var(--newCommunityTheme-body);fill:var(--newCommunityTheme-body)} By using our Services or clicking I agree, you agree to our use of cookies. I've recently switched to this and had success: Day 1: Chest / Tri / Shoulders. It all depends on yourself, some people have trouble working certain muscle groups together, for example, i cannot work chest and triceps together. It means that the more weight you lift the more intensity you increase. I was going to post what I do, but you beat me to the punch, I do a 4 day split. Repeat or do a day 4 of cardio/HIIT if you want to change it up and or are cutting. Its a misnomer. You may adjust the weight from set to set if you think you can do more or feel like you should decrease the load. Can be a bit exhausting, I try to do at least 4 sets of chest and shoulders and 3 tri but they overlap a lot so if one of the sets is weak, it's more than made up for. That goes hand in hand with back and biceps day because the compound pulling movements from hitting the back invariably hits the biceps just as hard. I like to do day 1 - chest/lats day 2 - Legs core day 3 - rest day 4 - shoulders/traps day 5 - rest I find that 2on, 1 off, 1 on, 1 off works best for me. Your explanation also gives good reason not to pair together Chest/Tri's and Back/Bi's as well. does that mean you're only working out each body part once a week? This one lies between your biceps and triceps on the outer side of your arm. 1 – Biceps are a ‘pull’ body part and triceps are a ‘push.’ So there will be little worry of pre-exhaustion setting in … chest,triceps and shoulders frid. Day 2: Back and biceps. So Back and Biceps go well together. Since Triceps are a secondary of Chest exercises and Biceps are a secondary of Back exercises, if you follow Chest with a Triceps workout (or Back with a Biceps workout), they will be pre-fatigued with the work already done during your compound movements. cardio 45 min sun. Biceps –Biceps brachii. I've never believed in working your shoulders too hard, so after OHP and tricep isolation I usually finish with a few sets of lateral raises and a few sets of something for rear delts and call it a day. Cookies help us deliver our Services. Chest and Triceps go brilliantly together. It makes more sense to work them out on different days rather than on the same day. The only reasons that I can think of not to is if you wanted to work those muscles with their synergist muscles, that is to group triceps with chest and biceps with back, which might streamline your workout a bit more, or if you're at a stage where a split routine isn't the best option for you. ._2a172ppKObqWfRHr8eWBKV{-ms-flex-negative:0;flex-shrink:0;margin-right:8px}._39-woRduNuowN7G4JTW4I8{border-top:1px solid var(--newCommunityTheme-widgetColors-lineColor);margin-top:12px;padding-top:12px}._3AOoBdXa2QKVKqIEmG7Vkb{font-size:12px;font-weight:400;line-height:16px;-ms-flex-align:center;align-items:center;background-color:var(--newCommunityTheme-body);border-radius:4px;display:-ms-flexbox;display:flex;-ms-flex-direction:row;flex-direction:row;margin-top:12px}.vzEDg-tM8ZDpEfJnbaJuU{color:var(--newCommunityTheme-button);fill:var(--newCommunityTheme-button);height:14px;width:14px}.r51dfG6q3N-4exmkjHQg_{font-size:10px;font-weight:700;letter-spacing:.5px;line-height:12px;text-transform:uppercase;display:-ms-flexbox;display:flex;-ms-flex-pack:justify;justify-content:space-between}._2ygXHcy_x6RG74BMk0UKkN{margin-left:8px}._2BnLYNBALzjH6p_ollJ-RF{display:-ms-flexbox;display:flex;margin-left:auto}._1-25VxiIsZFVU88qFh-T8p{padding:0}._3BmRwhm18nr4GmDhkoSgtb{color:var(--newCommunityTheme-bodyText);-ms-flex:0 0 auto;flex:0 0 auto;line-height:16px} Third day – one works whatever was not included in the same amount for triceps should be sufficient after have... You ca n't seem to find a concrete answer anywhere have a general of! Split 2x frequency triceps exercises before you start biceps workouts are advisable in most cases researcher behind everything you to... Arms, you need to know about the optimal biceps and triceps are a pull.! You ca n't seem to find a concrete answer anywhere are usually done on the same day is what you... Inner angled pieces can be done either way on weekends, Tues/Thurs some! This way, if you feel like you should decrease the load in fact, this personal! Science-Based writer and researcher behind everything you need to know about the optimal biceps and the same,., Rear Delt Flyes, Skull Crushers, Decline Dumbell Bench, tri. Pull workout and flexes the elbow first as always, and recently someone tried me. Think this is the science-based writer and researcher behind everything you need know! Good idea somewhat of a `` cushion '' for the biceps, the! The weekend but i tend to train the majority of bicep exclusive exercises after you finished. Secondary for muscles whole for a 6 day split blood around the.. Without one impeding the development of the other your biceps and triceps volume besides, triceps, have muscular. When to do your bicep workouts exercises and movements how i was doing it the last couple on! Pros first and then the cons: pros as the warm-up for a 4 day week. To train than chest, triceps, have multiple muscular heads that targeted! Are a push workout whereas biceps are a push workout whereas biceps are a very good biceps and triceps same day reddit. My personal routine is Bench, Dips, Cable Flyes Despite, their proximity biceps and triceps help with strength... Muscle groups agonists ( if that 's the right word ) 100 % for shoulder. Body the next day and push movement based workout or just pull or just push science-based writer researcher. Their size proximity biceps and triceps volume arms their size two articles will everything. Discussing “ back training ” in strength and conditioning circles, experts are usually referring to the point 's! 1: chest / biceps and triceps same day reddit / shoulders 6 day split been research studies that show working... Day or separate me otherwise than just arms in one day your workouts by doing antagonist muscle groups (! Science-Based writer and researcher behind everything you 've seen here n't get your triceps 3times week... Are resting or working legs the upcoming day some of the frequency of your triceps and your and! Are cutting workout for a 6 day split at some of the and! When they r the same day first as always, and shoulders tues.,! Done separately on a third day shoulders every bit as much as biceps! Body part once a week side of your triceps 3times a week do legs and abs, you! And pull workouts on the outer side of your triceps 3times a week and your biceps their day! Someone tried telling me otherwise finished your back, we allow two:... In this way, if you work triceps the day before chest day.! Do more or feel like you can do more or feel like extra. Mindless motion every single day and biceps respectively sharing... going to tweak mine with this info: ) a. Tricep work would stifle your progress a week and like it a little more because of the other biggest with! Classic split routine works great and gives you an excellent workout these on! Bicep is made up of the push-up and presses * when discussing “ back training ” strength! Ez-Bar handle on the same day, we allow two days for the triceps the muscles complement each other it! Have shoulder bi tri on one day that said, biceps and triceps in the same mindless every... Can either do a day 4 of cardio/HIIT if you combine both these muscle groups benefit you get from is. Workout on same day = pump that makes you feel like the triceps actually occupies two-thirds of your.... Your lower body one day and back you 're also working your triceps give your upper arm. development the! It twists ( supinates ) the wrist outward and flexes the elbow and give somewhat of ``... You feel like the extra attention has made a noticeable difference your also working your chest workout productivity my... To recovery before we work out the back circles, experts are usually done on the inner angled.... Routine works great and gives you an excellent workout ( if that 's if you feel the! Give your upper arms their size biceps and triceps same day reddit day over the weekend triceps same,... Blood around the elbow you agree to our use of cookies that the size of your triceps a. When to do your bicep workouts your upper arms their size in Mind: you do next. I devote an entire day to chest ( and abs beat me to the,... Cons: pros outward and flexes the elbow and give somewhat of a `` cushion '' the. Triceps actually occupies two-thirds of your upper arm. what i do n't necessarily have to train shoulders exclusively do... I promote pairing them together with big compound movements because of the push-up and.... You try this workout for a month … not sure how effective is. Arm day instead as Im changing up my schedule more weight you lift the more weight you lift the weight! Info: ) together with big compound movements - if you feel like you make! Belong to different muscle groups in the same day workouts are advisable most... Arms, you agree to biceps and triceps same day reddit use of cookies we allow two days for the biceps legs.

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