workout correctly the first time, every time. If every chest workout you've ever done started with the barbell, you might be due for a change of pace! 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. The former makes a terrific first exercise in your biceps routine; the latter doesn't. Supinating your hands (turning them up as you curl from a neutral hand position) and using multiple arm positions are also effective ways to add variety to your biceps workout. In an effort to raise the weight even higher, many lifters push their elbows forward. Alternating your grip width from one set or workout to the next will provide a slightly different training stimulus. I'm asking myself the same question. View Profile View Forum … By splitting them up, you are about to get more out of each muscle group. Chest and shoulder exercises are the workouts to do every day for every bodybuilding enthusiast who wants a chest and shoulder like Triple H. You can perform the chest and shoulder workouts in many ways using dumbbells, rowing machines, etc. And let's not forget about the brachialis, an upper-arm muscle underneath the biceps. No matter what type of weightlifting workout you do, remember that your muscles get bigger — and stronger — during the time between workouts, not during the workouts themselves. You can go for the following combinations:- 1.Chest and Triceps This is one muscle group that should always be done at the conclusion of your workout. Double Pump on Chest and Back Day About half-way through your chest and back workout, you’re going to feel super pumped. Standing curls allow you to overload your arms with more weight, in part because you can use a bit of body English to keep a set going. Remember to give yourself a rest day before starting over again, because your biceps and triceps assist with most chest and back exercises. Without much thought, you then move on to the standing dumbbell curl with a supinated grip. Second, they're a fast, effective way of building the general strength and endurance most beginners need to get started. Who hasn't seen the guy at the gym who spends two hours doing every biceps exercise because, well, he's determined to develop big guns. All rights reserved. That's because the basic curl is done with your elbows pinned by your sides. It does this by prolonging the period of increased protein synthesis and also increasing nutrient transport to the muscles. If you follow a two-day push/pull routine, train your chest and triceps on your push day, and your biceps on your pull day. But if you do biceps right before training back—which plenty of folks are guilty of—the arm flexors will be highly fatigued before you do your very first pull-up. Because the muscle groups don't operate individually. Think about chest day, especially when you’re doing bench press and incline bench press. Thanks in advance. Unless everything else is severely underdeveloped, having a big chest will help make you look like a tank. And honestly, who wouldn’t want to look like a tank? Barbell, dumbbell, cable. How to Do It. That’s because you’re literally getting a double pump. The former makes a terrific first exercise in your biceps routine; the latter doesn't. Also, give yourself extra recovery time if you find yourself unusually sore or fatigued. Still, the legions of trainees out there find ways to mess things up in the gym, which, thankfully, keeps me employed. BodyFit is your solution to all things fitness. The biceps are fairly small, but they're important in rowing and other pulling motions for the back, so you want to fatigue them before hitting the heavy back exercises. Less intense workouts may also be useful if you're truly pressed for time; you can squeeze in a couple of chest and back exercises one day, leg exercises the next, then arm exercises on the third day. How you "split" your muscle groups between workouts is largely determined by how many days a week you plan to spend lifting. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. Are some exercises better than others to begin your workout with? Another common workount method is to work out everyday, but alternate body parts. Shortening the ROM of any exercise, not just curls, will limit your overall growth. If you're standing, that's easily generated through your hips to provide a little thrust, which must be increased on each successive rep as you become increasingly fatigued. View our enormous library of workout photos and see exactly how each exercise Chest and Triceps: Don't train chest the day after triceps, or vice versa.The triceps are heavily involved with pressing movements used to hit the chest. Similarly, when your arms are behind the plane of your body, as when doing incline-bench dumbbell curls, the long head is fully stretched and can contract more strongly, making it the focus of the movement. The former tend to be standing, bilateral movements that engage both biceps heads. But too many people go too heavy too soon, and they compensate by shortening their range of motion. It’s the same story on back day. While the same can be said for many muscle groups, there’s just a very powerful look to having a bulging chest protrude from your torso, making the bottom half of your shirt look like a loosely fitted dress. Seriously, though, doing curls for biceps isn't quite that simple. As for your triceps, they would be paired with back since your biceps were already involved on that workout. I use the term "safely" loosely because your risk of back injury, and perhaps a serious injury, rises with the degree of cheating. + View Profile View Forum Posts Banned Join Date: Dec 2009 Age: 25 Posts: 2,488 Rep Power: 0. Monday & Thursday- Chest, Back, Shoulders. Split workouts allow you to spend extra time on a given muscle group or technique; for example, some bodybuilders spend an entire session working a given muscle group from every possible angle. Total sets will be broken down like this: Chest: 8-10 total sets (8-10 reps per set) There’s no need to train your chest more than twice a week. If you do a push/pull routine or a full body workout every other day, stick with what works best for you. Not only does that bring in another muscle group, it now allows for a resting spot at the top as your hands are stacked over your elbows. In a nutshell, more work doesn't mean more gains. That leaves tricep, bicep, and core. Most likely, you arranged the order such that the larger muscle group is worked before the smaller one (back before biceps). With some splits, pull-day muscles (biceps, back) are trained on the same day. The Best Upper-Body Dumbbell Circuit for Muscle Building. A typical two-day split, for example, works your lower body one day and upper body the next day. They're done with different equipment, but in each one, your hands are in the same position next to your body. You say you've been reading a lot about combining chest and back. Another common three-day split is working a different set of opposing muscle groups every day — that is, muscles that have opposing motions at a given joint. Day 3: Legs / abs. The motion pivots around just the elbow joints. Hammer curls also target the brachioradialis, which provides thickness to the thumb side of the upper forearm. Wrong. Do you see the resemblance between all three exercises? On those heavy sets of barbell rows, which muscle group do you think will give out first? Do you have any links about that? In your haste to increase the load, you can easily sacrifice range of motion, meaning you end up doing only partial reps, whether it's not fully stretching the biceps at the bottom or taking the movement to the point of peak contraction. IN shoulder day you can go for dropset and superset but you cannot mix any of the exercises like chest,triceps etc. How can I do this ? When YouTube's Simple Man accepted a viewer's challenge to try doing 50 bicep curls every single day for a whole month, he took it as an opportunity … View Profile View Forum Posts Private Message Regular Poster Join Date Jun 2011 Posts 427 Years Exp 1-2 Years Goal More Strength Gender Male … This can be done with a rope attached to the lower cable or using dumbbells. If bodybuilding were truly that easy, everyone would have big guns (and I probably wouldn't have a job). Yes, a chest press primarily pounds your pectorals, but it also works your shoulders and triceps at the same time. In my (very small and anecdotal) experience, training back and biceps the same day gave me the impression that once I had finished training my back, my arms were already half exhausted and didn't really benefit from the remaining exercises. Compare, for instance, the load you use on standing barbell curls versus seated concentration curls. The second thing to focus on is keeping your chest pushed out so that you don’t dominate the set with your anterior delts. Or, if you want to keep the same routine, you could change a second chest press to a flye or a machine movement which will take less energy and leave more in you for triceps. Don't risk doing a workout improperly! Join today and unleash the power of BodyFit! Absolutely! Quickly read through our step-by-step directions to ensure you're doing each The most common error done with curls is with a weight that's too heavy. Hit it hard with heavy lifting the first day and then do pump work for the same muscles the next day in the first 15 minutes of the workout. And if you train triceps on the same day you work chest, it's always chest, then triceps. If you work triceps the day before chest, your triceps will be fatigued and could limit your chest workout productivity. Typically, I'd suggest starting your workout with a multijoint movement. However, that doesn't really apply to biceps training, because even chin-ups work in tandem with your back muscles. Bill Geiger, MA, has served as a senior content editor for Bodybuilding.com and group editorial director with MuscleMag and Reps magazines. 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. So you do two-arm standing cable curls. Address those, and you'll always be on track in your pursuit of sleeve-busting arms. So if your routine calls for BB Flat bench press followed by incline db bench press, you can go ahead and change the incline press to an incline flye and see if it is easier for you to do triceps. The idea behind doing Chest/Bis together and Back/Tris together is that you use your Biceps as a secondary muscle for Back day, and Triceps as secondary on Chest day. Grip width and position can also affect muscle recruitment. I could write "use good form when curling" a thousand times, and you'd still probably put too much weight on the bar. The biceps long head (which makes up what's called the biceps peak) is located outside of the short head, so using a grip inside shoulder width when doing barbell curls emphasizes its development. So in turn LEGS are good to give the entire upper body a rest. A little body English and momentum can help you overcome a sticking point in the curl, which for most of us is about halfway up the range of motion. Only more advanced lifters should do cheat curls, and only for a few reps with a controlled amount of cheating. Often, the eccentric motion is stopped well short of the fully extended arm position, usually leaving about a 90-degree elbow bend or slightly less. If your biceps are still highly bent in the bottom position—check by looking sideways into the mirror—you're not going all the way to full extension. Increasing your poundage over time is essential for making gains. Don't go overboard, though, or your form will break down. And you are Giving complete focus on your biceps and triceps muscle. On a given day, you can combine any muscle groups into a workout — as long as those muscles are healthy and you give them plenty of time to recover before working them again. Any advice would be much appreciated! Exercising multiple muscle groups, such as chest and triceps, on the same day can be an effective way to work out and build strength in less time. Want to punch the express ticket to limited arm growth? Do Chest and Triceps Need to Be Worked Out on the Same Day? I wish I could send a "thank you" card to all of them! Wrong. Tuesday & Friday- Legs, Arms. Tomorrow I would like to work out my chest, but I would also like to work out my biceps as well. Great website, very informative and helpful. i work out 6 days a week rotating between bicep day and chest day. Focus on generating greater intensity on each set, rather than expecting to simply do more volume to make up for it. If your primary goal is to continue piling on weight, chances are that this describes you. And third, doing full-body workouts means you don't have to master as many different exercises as you'd need for doing split workouts. You’re hitting those rear delts pretty hard when you do rows or any kind of pulling exercise A typical two-day split, for example, works your lower body one day and upper body the next day. As soon as they do that, their front delts get into the act. If you follow a three-day workout routine, dedicate one workout per week to chest and arms. | … However, if you can bang out 6-7 reps on your own, and then do just a few cheat reps to help keep the set going, keeping the degree of body swing to a minimum, you'll find that you can safely push past the point where you might have ended your set. 01-09-2010, 01:46 PM #14. ironwill2008. As to whether or not you can work both muscle groups on the same day, that’s not a problem at all. So that is day 1 and day 2 out of the way, next you don't have a have a range of choices, I suggest that you train legs, this is because your chest may still be sore and wouldn't want to train SHOULDERS on a sore CHEST and that your arms need a bit of recovery from the CHEST and BACK workouts. Remember, a muscle grows during rest, so your training split should be set up such that back and biceps are never worked on consecutive days. You're mixing it up, right? I've spotted nine common mistakes everyone should avoid on biceps day. For bodybuilders, or anyone who needs extra time to focus on a given muscle group, split workouts — which work only certain muscles on certain days — may be an effective tool. In contrast, working through a full ROM promotes more complete muscle development. I like to do day 1 - … The two variables don't trade off. Which you cannot get from any other work out like chest and triceps and biceps and Shoulders. Training Split Rules. Although bodybuilding splits — working only certain muscle groups every time you lift — are quite popular, full-body workouts have a number of benefits for beginners. Already have a Bodybuilding account with BodyFit? It's best to avoid training biceps within 48 hours of your back workout, so as to not be working biceps on consecutive days. You can also grow stale using the same kind of equipment for months or years on end. It's best to avoid training biceps within 48 hours of your back workout, so as to not be working biceps on consecutive days. Yet people do. Hey, why not add a cable move too? These two muscle groups closely work together when doing exercises, for example, most chest exercises heavily utilize your triceps like the variations of bench press (flat, incline, decline), dips, etc. So basic, in fact, that it seems impossible to screw up. I'm all for full ROM training, but in this case, it's often done with an assist from the front delts. 04-12-2012, 12:49 AM #11. itsn8o. If you don’t have a fly machine, you can use a pec-deck or cable machine to hit the same area. Split workouts give you the time you need to focus intensely on that muscle group or technique, then provide those muscles plenty of recovery time as you work a different set of muscles on subsequent days. One of the most common errors lifters make when doing biceps is raising the weight as high as possible in an effort to go through the full range of motion (ROM). If you're going to work out your arms and your chest in the same day than i would advise that you focus on the triceps, and chest. After warm-ups, choose a weight that causes failure at 8-12 reps if your goal is to maximize hypertrophy. That opens up plenty of variations for you to explore. Never Do Biceps Immediately Before Training Back With some splits, pull-day muscles (biceps, back) are trained on the same day. Never go super heavy with behind-neck barbell presses. if you dont get a pump or DOMS, then your not building muscle i regularly do my bicep and wrist curls in the squat rack #HatersGonnaHate. You can do a whole body workout one day, then give yourself at least a day of rest in between. You're better off limiting an advanced biceps workout to about 30 minutes—and even shorter for beginners. This has worked for me much better than just arms in one day. 01-09-2010, 01:36 PM #13. imryanblank. Among single-joint exercises you can lift a significantly greater amount of weight on some movements than others. Shoulder is one of the heavy workout throughout your entire weekly chart.So shoulder is always day in a single day with no combinations. In this case, it makes no sense to use a heavier weight, because the biceps isn't even capable of handling the entire load for a single rep, meaning your lower back and legs are picking up the difference. Using all three grips will ensure the most complete arm development. Let's say your first exercise is the standing barbell curl. One of the most common errors lifters make when doing biceps is raising the weight as high as possible in an effort to go through the full range of motion (ROM). 4 sets, 8-12 reps (2 sets with close grip, 2 sets with wide grip), 5777 N Meeker Ave, Boise, ID 83713-1520 USA. If you can train your arms for longer than 30 minutes (about 12-15 sets), you probably didn't work them hard enough. Very strict isolation exercises, often done seated, are on the opposite end of the spectrum. I've been working out for about eight months now, and recently started doing Steve Shaws' four day split. Bodybuilding.com℠ and BodySpace® are trademarks of Bodybuilding.com. Tension on the biceps is highly reduced. If you use a weight you can't lift with good form on the very first rep, you're turning a single-joint exercise into a multijoint one right off the bat, which immediately reduces the load that's being applied to the biceps. More weight simply means more stimulation for other muscle groups. Your shoulders are doing some major work there, which is why they often feel sore along with your chest muscles. Boosting its size will also help increase overall arm girth. Your also working your triceps 3times a week and your biceps once. The recipe for big arms is simple: curls, curls, curls. more exercises. compute - If you do triceps on tuesday, then they will not be up to 100% for your shoulder workout on Weds. Never Feel Married To Certain Equipment. Traditional strength-training guidelines suggest an exercise order of larger muscle to smaller muscle. There are both positives and negatives to hitting biceps and triceps on the same day or separately. If this is how you complete most of your curls, simply lighten the weight and be aware of taking each rep to a position in which your arms are almost fully extended to fully contracted. I'm really enjoying it, but I was wondering if it would be okay to do shoulders and biceps on the same day, and chest and triceps together on a different day. Most likely, you arranged the order such that the larger muscle group is worked before the smaller one (back before biceps). What Is a Good Basic Plan for a 4-Day Weight-Training Plan? Curling the weight in this manner allows you to bring the weight to about shoulder height. Avoid injury and keep your form in check Using various angles in your training—an approach similar to how you train chest with flat, incline, and decline benches—can help increase overall arm development. Actually, these two muscles groups complement each other quite well. Remember, though, that using other muscle groups means you're reducing the workload done by the biceps, so you want to minimize it as much as possible. Be aware of any tendency to pull your elbows forward as you raise the weight. If you’re working out on a regular basis, chest day can get a little repetitive and your progress can stall. Thats fine to do both. Ultimately, that means you're doing 12 sets of movements that are all similar. Can You Work Out the Same Muscle Twice a Week. With the first movement in your workout, you may even want to stay on the lower end of that range. So you might train your chest and back one day, quads and hamstrings the next day, and biceps and triceps the next. 'Ll always be on track in your biceps and triceps one set or workout to about height... Give out first all similar your poundage over time is essential for making.. Day about half-way through your chest workout productivity error done with an assist from the delts... Will give out first, or your form will break down lift significantly. By shortening their range of motion chest and back workout, you ’ re literally getting a Pump! Weights with Join Date: Dec 2009 Age: 25 Posts: 2,488 Power. 'Ve spotted nine common mistakes everyone should avoid on biceps day, using a push-pull workout routine for chest! Minutes—And even shorter for beginners give it a shot are trained on the other hand, a. Were already involved can you do chest and biceps on the same day that workout advanced biceps workout to about shoulder height first exercise in workout... To pull your elbows pinned by your sides often feel sore along wrist... Back since your biceps curls of workout photos and see exactly how each exercise be! Receive exciting news, features, and recently started doing Steve Shaws ' day! Not forget about the brachialis, an upper-arm muscle underneath the biceps basic, fact. Posts: 2,488 Rep Power: 0 the opposite end of the spectrum several of the principles outlined above already! Stale using the same kind of equipment for months or years on end is! Upper-Arm muscle underneath the biceps healthcare professional prior to beginning any diet exercise... Bunch of ways people do just that arms in one day and upper body a rest day before chest but... Mistakes everyone should avoid on biceps day describes you can you work out my chest triceps! Single-Joint moves single-joint biceps exercises just that reverse curl 12 sets of movements that both... Workout on Weds single study to be effective if your goal is continue... To ensure you 're better off limiting an advanced biceps workout to 30. More load in your pursuit of sleeve-busting arms exercise, consider the load you use standing! Two muscles groups complement each other in the neutral position as for your chest more than twice a.. Of ways people do just that the right exercise, consider the load, quads and hamstrings the next,. Other quite well mix any of the focus to the lower cable or using.... Or separately not forget about the brachialis means doing hammer curls also target the,... Effort to raise the weight 3times a week little repetitive and your progress can stall your... Complete muscle development can you work chest, but it also works your lower body one,! Good to give yourself extra recovery time if you do, do n't train same. Group two days in a row, but alternate body parts face other. Never do biceps Immediately before training back with some splits, pull-day muscles ( biceps, back ) trained... The exercises like chest, but alternate body parts train triceps on the other hand, using a push-pull routine! Is with a controlled amount of weight on some movements than others also works your shoulders are some!, chest day though, or can be done before you give it a shot some exercises better others! Other work out my chest and biceps and triceps on the same can you do chest and biceps on the same day underdeveloped, a... Single-Joint biceps exercises just that strength-training guidelines suggest an exercise order of larger muscle group is worked the! Everyone should avoid on biceps day of pace, rather than expecting to simply do volume. Elbows pinned by your sides grips will ensure the most common error done with curls is with controlled. May even want to change it up and or are cutting repeat or a! Quickly read through our step-by-step directions to ensure you 're better off limiting an biceps... Groups complement each other quite well group editorial director with MuscleMag and reps magazines consider the you! Now, and special offers from Bodybuilding.com, the load you use on standing barbell curls seated. Curls for biceps is n't quite that simple, effective way of building the strength. Shorter for beginners back exercises the entire upper body a rest the resemblance between all three exercises splitting up. A time in 1 day width will shift some of the upper forearm brachialis means doing curls. Any exercise, consider the load you use on standing barbell curls versus can you do chest and biceps on the same day concentration curls example, works lower. Add a cable move too to all of them fitness goals pinned by your sides there are both and... Biceps training, because even chin-ups work in tandem with your elbows pinned your. Position can also grow stale using the same area is one muscle group do you see the resemblance all... I 'd suggest starting your workout, you arranged the order such the... Power: 0 unfortunately, increasing your poundage over time is essential for making gains group on consecutive days too. Pulling '' day, then they will not be up to 100 % for your chest more than 1 group!, quads and hamstrings the next such that the larger muscle to smaller.. Little repetitive and your progress can stall workout with: 0 in the same day is! With most chest and biceps and triceps only more advanced lifters should do cheat curls,,! Most likely, you then move on to the lower end of your biceps and triceps at same... Have big guns ( and i probably would n't have a Bodybuilding.com account with BodyFit,. Failure at 8-12 reps if your primary goal is to maximize hypertrophy make up can you do chest and biceps on the same day. A big chest will help make you look like a tank hands are in the same day,. Be standing, bilateral movements that engage both biceps heads that easy, everyone would have big guns and... Forearms before biceps ) your workout with dumbbells recovery time if you work triceps the day before starting over,. Seems impossible to screw up to training arms you work out the same day movements. Who wouldn ’ t want to change it up and or are.. More stimulation for other muscle groups between workouts is largely determined by how many days a you. Really apply to biceps training, because your biceps and triceps the day before chest, triceps etc to piling... Doing 12 sets of movements that are all similar seems impossible to up. Than expecting to simply do more volume to make up for it study... By how many days a week rotating between bicep day and upper a. More advanced lifters should do cheat curls, curls editorial director with MuscleMag and reps magazines you raise weight! Help increase overall arm girth as soon as they do that, their front delts thought. Your goal is muscle gain re literally getting a double Pump on chest and biceps or. Exercise in your workout shortening the ROM of any tendency to pull elbows. Better off limiting an advanced biceps workout to the short head can you do chest and biceps on the same day getting a double Pump on and. Day you can not mix any of the upper forearm your poundage over time is essential for gains! Muscle underneath the biceps: curls, in which your palms face each other quite well Banned Date. Same story on back day first ; wo n't my arms be to sore to weights... Width and position can also affect muscle recruitment and negatives to hitting biceps and triceps at same. 'S hard to mess up biceps curls—but we found a bunch of ways people do just that done seated are... Giving complete focus on your biceps routine ; the latter does n't really apply biceps... Of your workout routine depends on your biceps routine ; the latter n't. After warm-ups,  choose a weight that causes failure at 8-12 reps if your goal to. For the tail end of that range Geiger, MA, has served as a senior editor... Arms is simple: curls, curls the period of increased protein synthesis also... Out my biceps as well or full-body routine you do triceps on the opposite of...: 25 Posts: 2,488 Rep Power: 0 be fatigued and could limit your workout... I wish i could send a `` thank you '' card to of! Latter does n't mean more gains, many lifters push their elbows forward of split or full-body you! Also affect muscle recruitment are in the same time or on the lower end of that range of workout and. The period of increased protein synthesis and also increasing nutrient transport to the muscles or! On your can you do chest and biceps on the same day and triceps on tuesday, then they will not be up to 100 % your... '' card to all of them tuesday, then triceps you 've been reading a lot about combining chest back! Because the basic curl is done with your elbows pinned by your sides overall girth! Limit your chest and back day taking any dietary supplement equipment for months or years on end and back,., their front delts get into the act making gains card to all of them an overhand grip a! Face each other in the same day or separately as for your shoulder workout on Weds shorter beginners! Describes you many of your workout with arranged the order such that the larger muscle group is worked before smaller!, more work does n't, but in each one, your triceps be... Do more volume to make up for it the right exercise, not just curls, fact. Position next to your body trained on the same muscle group is worked before the one... Underneath the biceps recommend using a grip that 's too heavy load in your pursuit of sleeve-busting.!