LatsMakeTheMan

Lately I've been doing chest/tris and back/bis.

It seems to work alright, but I was thinking that chest/bis and back/tris might work better. I figure this way the second muscle in each split won't be as fatigued, and you'll be able to train them harder and with more volume.

Anyone have an opinion here?

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johnsbod

I've done both ways, but right now I'm doing chest/bis and back/tris, but I keep the volume for bis and tris at a reasonable level since they are now getting hit twice a week instead of once (once direct and once indirect). IMO there is no "best" way, just the way that works best for you. This has been working pretty well for me, but I won't rule out going back to a strict push/pull in the future.

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Misc Perv #69

Trick D

I've done everythng imagineable with biceps and triceps. Rght now I really like doing them together. I also superset them. You can check out my workout log for a bit more information.

Right now I have been doing pulldowns with alternating bicep curls
Standing overhead EZ bar tricep extensions with olympic straight bar curls
Also doing some 1 arm preachers and also dips. My arms seemed to have grown a bit, and feel stronger and better. I have done triceps with legs, back, chest, and shoulders, but never really liked it. I have done biceps with chest, back, legs, and shoulders and didn't like it. I feel comfortable now.


Day 1 chest
Day 2 legs
Day 3 Back/Shoulders
Day 4 Biceps/Triceps

Not in any particular order.

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Peaked_18

For Bodybuilding, I would stick with Chest/Triceps, Back/Biceps.
Your arms will grow better that way because of the amount you tear the muscle fibers up.

But for Strength training, I would do Chest/Biceps, Back/Triceps to make sure you improve your lifts.

:booom:

Vegeto

Tris and bis.....how do you pair them?

I usually have my biceps on the front of my arm, and my triceps on the back of my arm.

...Sorry, I just got back from bb.com and I'm carrying a little residual stupidity still.
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I'm with the other guys, I've done both ways, and I also have done workouts with 1 heavy lift and several small lifts. You know, instead of back day, chest day and leg day... I had squat day, deadlift day, benchpress day, overhead squat day and overhead press day.... Just a different way of looking at it I guess.

.

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DarkFalcon

I used to use the same pairings way back and saw next to no growth in my bi's and none at all in my tri's because they were too fatigued after a heavy chest/back workout to push the weight needed to make them grow. This is the split that's been working best for me...
Shoulders
Bi's/tri's
Legs
off
Chest
Back
off
This way your bi's/tri's get one direct workout and one secondary workout a week with 2 days rest in between so they are fresh and you can give every body part 100%.

builtbeast

Right now I do chest then triceps. Usually I'm pretty burned out after chest but will so some tricep work. Fortunately, they respond pretty well just from the chest workout, close grip bench, etc..

And for biceps I'll do a back / bicep day. Again I do biceps after I've done the larger group back exercises first. This combination seems to work well for me.

LatsMakeTheMan

Thanks for all the input guys.

Seems like there's quite a few differing theories here. I've done chest/tris back/bis, and I've done an "all arms" day. The only thing I haven't tried thus far is chest/bis and back/tris, so I'm thinking I'll give that a shot for now.

There's probably not just one right way to get results, so trying everything is probably the best thing to do :bigthumbu

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Aftershock

Same here.



AS

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johnsbod

Very true. You just need to find out what split works better for you.

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Misc Perv #69

Thing

Right now I'm doing back and chest together, legs, shoulders and arms. I really like the push-pull workout, damn I feel like I'm gonns suffocate after a good one. I too have been playing with different workouts the last 2 weeks or so.
ROB

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vanwilder

hmmmm well i find that when i did this program i do make good gains but my lifts to not go much higher. it truly depends on how your program is spaced out i beleive, as if your hitting everything once a week this program will prove to be a great success, while i was hitting everything 2x a week i felt a bit of overtraining. dont know if this was covered as i did not read all the replys.

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Apootheosis

I used to work compound chest / back early in the week, and then get bis/tris on friday. switched it for much higher frequency

aqua-beowulf

Me too!

Agreed!

SDFlipStyle

lately i haven't been hitting bis and tris as often as i should, just been doing a few sets at the end of a workout.

i've been doing dips and pullups and i'm hoping they take care of it. if i don't see improvements after awhile, i'll give them their own day again...... i believe arms should get their own day if you have the time.

aqua-beowulf

I think it's good sometimes to cycle in some "no direct training" for arms... for lack of better words. I'll go a couple of months without training arms sometimes, and just continue heavy back and chest work, and I don't lose any size. When I resume direct training of the arms, they seem to respond better for a while.

SDFlipStyle

before i got the bodybuilding itch, i was really just a fighter building strength though weight lifting and direct arm work was considered a no-no. i would never do arms and my bis and tris were "alright".

i think you have to train a muscle directly to bring out their full potential. this includes forearms, abs, and anconeals

Ihateeveryone

I actually train triceps with delts, and biceps with chest. If I go tris with back, then I'm hitting the tris when I do delts, chest and then back - three of my four workout days, which leads to overtraining for me. So if I pair them with delts, it's only twice a week I'm hitting them.

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