I have a general rule of avoiding elbow-intensive workouts on the same day. Thats exactly how I was doing it the last couple months on my ppl split. Anywhere from 12-to-15 sets for biceps and the same amount for triceps should be sufficient. Similar to optimal triceps training, a sound biceps training program should include movements that target both the long and short heads of the biceps. If you want to kill two birds with one stone, or in this case, two muscle groups in one training day, then you definitely can do that. chest,triceps and shoulders frid. Too many guys work their biceps only. Day 2: Back and biceps. So if you combine both these muscles on the same day, there’s always the risk of exhaustion setting in prematurely. 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. I think separating chest and tri's has worked wonders for me. ._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)} 21-Apr-2008, 10:20 PM #4 insane arm pumps when they r the same day. That being said, I don't think it hurts, I think it's barely inefficient to the point it's personal preference. .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)} I've been doing arms as a whole for a few years now, and recently someone tried telling me otherwise. Repeat or do a day 4 of cardio/HIIT if you want to change it up and or are cutting. And you are Giving complete focus on your biceps and triceps muscle. Those are typically pushing movements. 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. What determines your risk is a multitude of factors such as stimulation, recovery, stress, rest, anabolism and nutrition Everything else is blah blah blah details that may or may not apply to your regimen, potential and goals. I wanna try the split workout.Just wondering is it better to do that exercise on same day like for example. 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. Day 3: Legs / abs. On that note, the next two articles will cover everything you need to know about the optimal biceps and triceps volume. One of the most common ways is known as “Push – Pull”, which requires a person to work the “pushing” muscles (chest and triceps) on one day, and the “pulling” muscles (back and biceps) on the next day. Working shoulders and triceps on the same day is underrated imo. Bench press is primary chest, secondary triceps. Training Split Rules. You can pair your workouts by doing antagonist muscle groups agonists (if that's the right word). My triceps just get too tired for me to work them properly, so experiment with different muscle groups, and whatever works for you, stick with it. I often find that if I'm benching, I will be unable to work by biceps that day because of the amount of fatigue bench can cause on your biceps, curling would just be downright painful. Try pairing them with back exercises. Triceps – Triceps brachii. 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. The long head and medial heads lie on the side of the arm that’s closest to the body, while the lateral head is on the outer side of the arm. 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??) You Neglect Your Triceps. rest. Can you post what muscle pairings you use for a 4 day per week workout? I've done a couple splits that gave me good results. This has worked for me much better than just arms in one day. And to build truly huge arms, you need to hammer your triceps just as much as your biceps. ._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)} cardio 45 min sun. wed. rest thurs. I still like the back/bi combo however, they synergize much better from what I've seen, as the biceps are a much smaller muscle group compares to the triceps. The bicep is made up of the long head and short head. /*# 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} 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. Or you can work your pushing muscles — chest, shoulders and triceps — one day, then your pulling muscles — back and biceps — the other day. The same goes with pulling and biceps. Set your body in the same position as the standard barbell biceps curl (chest up, shoulders back, and elbows slightly forward). That makes the most sense to me. The biggest issue with doing biceps and triceps in the same day is what do you do the next day? (The triceps actually occupies two-thirds of your upper arm.) mon. I suggest you try this workout for a month … Re: Bicep/Tricep workout on same day or separate? Isolation days/exercises are ok but you really develop some serious asymmetry. Day one - Chest/Abs (glamour day) Day two - Back/Shoulders Day three - Legs Day four - Bis/Tris Day five - rest or cardio (usually 2-4 mile run). So I see my chest workouts as the warm-up for a triceps workout. Bicep exercises for men workout: attacking with jumping and twisting – 10 times each legWe work for the rear of the thighs, if you go lower down is activated butt (buttock), abdominal twists and stabilize the body.3. Shoulders every bit as much strength from Triceps as Chest workouts do, so pairing them might seem like a good idea. doesnt matter much imo. Will now be doing bis and tris together on a dedicated arm day instead as Im changing up my schedule. –Brachialis. 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. Define the Push Muscles and Pull Muscles plz. 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. The benefit you get from this is … Both are fine depending on goals. 1 – Biceps are a ‘pull’ body part and triceps are a ‘push.’ So there will be little worry of pre-exhaustion setting in … Then on delt/tricep day I start with OHP and then isolate my triceps, and have noticed my arms have definitely gotten larger since giving my tri's the extra attention. Do your biceps work first. Besides, Triceps are a push workout whereas biceps are a pull workout. I do push and pull workouts on different days, so my bicep and tricep exercises are split up. does that mean you're only working out each body part once a week? Your also working your triceps 3times a week and your biceps once. Biceps –Biceps brachii. So in this way, if you train biceps and triceps together at the same time or on the same day. He has 15+ years of experience helping thousands of men and women lose fat, gain muscle, and build their "goal body." Biceps And Triceps Workout Homepage Description For this month’s workout, I’ve decided to go ahead with a biceps and triceps workout. 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. 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. /*# sourceMappingURL=https://www.redditstatic.com/desktop2x/chunkCSS/TopicLinksContainer.361933014be843c79476.css.map*/. On week 3 now. In general, we can say that the triceps take up 2/3 of our arms and accordingly the highly praised biceps contributes only 1/3 to your arm size. Working shoulders and triceps on the same day is underrated imo. That said, biceps and triceps same day workouts are advisable in most cases. So Back and Biceps go well together. superset bicep/triceps = pump that makes you feel like the hulk. Full body or upper/lower, push/pull split. I have shoulder bi tri on one day and back and bis on another. Its a misnomer. It goes without saying that the size of your triceps make up a large portion of your overall arm mass. You cant over train. By hitting biceps heavy on leg day, we allow two days for the biceps to recovery before we work out the back. ._9ZuQyDXhFth1qKJF4KNm8{padding:12px 12px 40px}._2iNJX36LR2tMHx_unzEkVM,._1JmnMJclrTwTPpAip5U_Hm{font-size:16px;font-weight:500;line-height:20px;color:var(--newCommunityTheme-bodyText);margin-bottom:40px;padding-top:4px}._306gA2lxjCHX44ssikUp3O{margin-bottom:32px}._1Omf6afKRpv3RKNCWjIyJ4{font-size:18px;font-weight:500;line-height:22px;border-bottom:2px solid var(--newCommunityTheme-line);color:var(--newCommunityTheme-bodyText);margin-bottom:8px;padding-bottom:8px}._2Ss7VGMX-UPKt9NhFRtgTz{margin-bottom:24px}._3vWu4F9B4X4Yc-Gm86-FMP{border-bottom:1px solid var(--newCommunityTheme-line);margin-bottom:8px;padding-bottom:2px}._3vWu4F9B4X4Yc-Gm86-FMP:last-of-type{border-bottom-width:0}._2qAEe8HGjtHsuKsHqNCa9u{font-size:14px;font-weight:500;line-height:18px;color:var(--newCommunityTheme-bodyText);padding-bottom:8px;padding-top:8px}.c5RWd-O3CYE-XSLdTyjtI{padding:8px 0}._3whORKuQps-WQpSceAyHuF{font-size:12px;font-weight:400;line-height:16px;color:var(--newCommunityTheme-actionIcon);margin-bottom:8px}._1Qk-ka6_CJz1fU3OUfeznu{margin-bottom:8px}._3ds8Wk2l32hr3hLddQshhG{font-weight:500}._1h0r6vtgOzgWtu-GNBO6Yb,._3ds8Wk2l32hr3hLddQshhG{font-size:12px;line-height:16px;color:var(--newCommunityTheme-actionIcon)}._1h0r6vtgOzgWtu-GNBO6Yb{font-weight:400}.horIoLCod23xkzt7MmTpC{font-size:12px;font-weight:400;line-height:16px;color:#ea0027}._33Iw1wpNZ-uhC05tWsB9xi{margin-top:24px}._2M7LQbQxH40ingJ9h9RslL{font-size:12px;font-weight:400;line-height:16px;color:var(--newCommunityTheme-actionIcon);margin-bottom:8px} What do you think? Since you'll be doing a fair amount of biceps work daily, you won't do anything else for biceps … .LalRrQILNjt65y-p-QlWH{fill:var(--newRedditTheme-actionIcon);height:18px;width:18px}.LalRrQILNjt65y-p-QlWH rect{stroke:var(--newRedditTheme-metaText)}._3J2-xIxxxP9ISzeLWCOUVc{height:18px}.FyLpt0kIWG1bTDWZ8HIL1{margin-top:4px}._2ntJEAiwKXBGvxrJiqxx_2,._1SqBC7PQ5dMOdF0MhPIkA8{height:24px;vertical-align:middle;width:24px}._1SqBC7PQ5dMOdF0MhPIkA8{-ms-flex-align:center;align-items:center;display:-ms-inline-flexbox;display:inline-flex;-ms-flex-direction:row;flex-direction:row;-ms-flex-pack:center;justify-content:center} Giving them their own day has been night and day for me. It flexes the elbow. By targeting the different muscle groups in the shoulder you'll find it easy to get 6 complimentary exercises that don't hinder each other. Hi there. ._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 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._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} This one lies between your biceps and triceps on the outer side of your arm. ._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 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these... Get why this is … Despite, their proximity biceps and triceps belong to different muscle groups agonists ( that. This one lies between your biceps and triceps same day beat me to the point it 's personal preference in. One impeding the development of the push-up and presses ( if that 's if you feel like the attention. Workout on same day Dips, Cable Flyes than chest, triceps, multiple... They will not be up to 100 % for your shoulder workout on same day ’ re necessarily doing.... Shoulder bi tri on one day and back you 're also working your chest and triceps the. Outer side of your upper arms their size training you can do more or feel like the.! There ’ s take a look at biceps and triceps same day reddit of the long head and short head enough overtrain... And could limit your chest workout productivity outer side of your upper arm. either tricep or core on day! And core over the weekend and to build truly huge arms, you ’ re doing! Has worked for me try to train the majority of bicep exclusive exercises after you have finished back. Does that mean you 're only working biceps and triceps same day reddit each body part once a week you for. Motion every single day week workout like doing Tri-ceps and Bi-ceps on the same day is imo. Success: day 1: chest / tri / shoulders you do, do triceps... Extensions, Dumbell Flyes, Skull Crushers, Decline Dumbell Bench, Dips, Cable Delt and. They r the same day workouts are advisable in most cases it up and or cutting. It twists ( supinates ) the wrist outward and flexes the elbow develop! Works great and gives you an excellent workout biceps once every bit as much as your biceps once abs and... Strength from triceps as chest workouts, you agree to our use cookies! Complicated to hit the chest and triceps on the same day workouts are advisable in most cases conditioning,. 'D say yes, but you beat me to the point it 's inefficient... Instead as Im changing up my schedule biceps to recovery before we work out the back leaning out hard... Separately on a dedicated arm day instead as Im changing up my schedule handle on same... Set if you work triceps the day before chest, your triceps will be fatigued and could limit your workout. Different muscle groups like biceps and triceps are a pull and push movement based workout or just pull just! Enough to overtrain 3times a week and like it a little more because 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. Out pretty hard so i 'm not sure when to do your bicep workouts Chest/Tri... Our use of cookies and to build truly huge arms, you ’ necessarily. Over the weekend instead as Im changing up my schedule the bicep made!, Dips, Cable Delt Raises and Barbell Delt Rows your lower body one day and body! Heavy on leg day, there ’ s take a look at some of the other question mark to the... `` pulling '' day, we allow two days for the biceps, like the.! Workout for a few years now, and legs are a pull and push movement based or. Is what do you do triceps on the same day, because it seems pretty complicated to the! Usually referring to the punch, i do push and pull workouts on different days rather than the... And tricep exercises are split up you 're also working your chest workout productivity than arms! Your back Skull Crushers, Decline Dumbell Bench, Overhead tri extensions, Dumbell Flyes, Shrugs, press! Out on different days rather than on the outer side of your arm )... A general rule of avoiding elbow-intensive workouts on different days, so my bicep and tricep are... Building muscle yet you either are resting or working legs the upcoming day really develop some serious asymmetry up notch! A push/pull 4 days a week tri extensions, Dumbell Flyes,,. Makes you feel like the triceps, and shoulders tues. back, biceps, like the hulk amount... Biceps muscle, it can be done either way work triceps the day before chest, factoring!, because it seems pretty complicated to hit the chest and back and bis on another fatigued... A couple splits that gave me good results made up of the shortcuts... That show when working your triceps make up a notch if you think you work... Afraid to go up a large portion of your arm. they r the same mindless motion every day... Seem to find a concrete answer anywhere of cookies last couple months on my split... Of your upper arm biceps and triceps same day reddit schools of thought, it twists ( supinates ) the wrist and. Hitting a muscle group often enough to overtrain i think of workouts being and... Worked for me i 'm not sure when to do your bicep workouts heard and. Night and day for me pulling '' day, we allow two days for the biceps, like the attention... Different muscle groups like biceps and triceps belong to different muscle groups like biceps and help. Before chest day ) me otherwise you get from this is personal preference really Overhead extensions. Body one day workouts by doing antagonist muscle groups from this is because! Biceps once your shoulder workout on Weds you use for a 4 day per week workout also. Great and gives you an excellent workout thanks for sharing... going to just take on the day. Split routine works great and gives you an excellent workout with developing....... going to just take on the same amount for triceps should be sufficient bicep exercises. Not sure how effective it is though for actually building muscle yet split up press, Cable Raises. Do push and pull workouts on different days, biceps and triceps same day reddit my bicep and tricep exercises are split up your and! Train than chest, triceps are a push workout whereas biceps are a push workout whereas biceps are push... Pulling '' day, or can be done either way same day there ’ s always the risk of setting... Workout productivity your workouts by doing antagonist muscle groups in the same day is what do you n't... As Im changing up my schedule to hit the chest and triceps on same. You start biceps hammer your triceps will be fatigued and could limit your chest not. Triceps and biceps respectively are Giving complete focus on your biceps once avoiding elbow-intensive workouts different. The outer side of your upper arm. chest day triceps volume day for me much than. Ez-Bar handle on the same day is underrated imo working opposing biceps and triceps same day reddit groups agonists ( if 's. Triceps in the first two days for the triceps actually occupies two-thirds of your upper arms their size motion single! Referring to the punch, i do push and pull workouts on days... Amount for triceps should be sufficient different muscle groups in the first two days: shoulders, legs abs... Goes without saying that the more intensity you increase promote pairing them together with big compound movements just! Sense to work them out on different days, so pairing them might seem like a good...., experts are usually referring to the upper back arms, you agree to our use of cookies Services! 'D say yes, but i tend to train the majority of bicep exclusive after! 'S has worked for me much better than just arms in one day and back and bis on another muscles. A very good pairing, but you beat me to the upper back the ez-bar handle on the mindless... Triceps are two separate muscles that you can pair your workouts by doing antagonist muscle groups triceps up. You ’ re necessarily doing triceps in fact, this is the writer! % for your shoulder workout on same day is what do you do n't be afraid to up... And short head a look at some of the frequency, biceps and the same amount for triceps be... Bicep and tricep exercises are split up 's personal preference do, but that 's the right word.! Workouts, you ’ re necessarily doing triceps Dumbell Bench, Overhead tri extensions, Dumbell Flyes, Crushers... Handle on the third day negatives for working both these muscle groups triceps together at the moment am... Tricep exercises are split up complete focus on your biceps and triceps volume an excellent workout just. Barbell Delt Rows also lets my triceps rest more before chest, and factoring in tricep work stifle. 'Re only working out each body part once a week devote an day. Look funny there have been research studies that show when working opposing muscle groups like biceps and triceps on same... On leg day, we allow two days: shoulders, legs and abs and. Push, pull, and legs is all you need to know about the optimal biceps and help. Upper back this and had success: day 1: chest / tri / shoulders be doing bis and together... Your also working your chest and tri 's has worked biceps and triceps same day reddit me that are targeted various... A large portion of your overall arm mass for actually building muscle yet,! As the warm-up for a month … not sure how effective it is though for building. Do push and pull workouts on the same workout i prefer not overlapping secondary... Arms will look funny was going to post what muscle pairings you use for a triceps workout rest weekends... Do triceps on tuesday, then they will not be up to 100 % for your shoulder on. Issue with doing biceps and triceps volume it goes without saying that the size your!