Biceps: Train them with Back, Chest or Triceps...

BigDougie1211

...and why?
Go.

SkimFlatWhite68

Well, I do chest and triceps on the same day because they are pushing exercises, and likewise back and biceps together because they are pulling exercises. I'm no expert, it just makes sense to me to do it that way and I break my weight training up due to the time I have available. I don't usually do a whole body workout in one day. It seems to work for me.

Of course, I am now reading Rachel Cosgroves new book (Drop Two Sizes) and may be switching it all up soon! I'm happy to try new things.

haroon_awan

Most people train biceps with back, as most back exercises involve the biceps. That said, some people do train biceps on their chest workout. If you want to do so, ensure that there is a gap between your chest and biceps, and back and tricep workout as you do not want to train biceps and triceps two days in a row, as most chest movements involve the triceps.

Alternatively do an upper/lower, push/pull/legs or 3x full body workout split. Up to you to be honest.

CarlKRobbo

I train them with Back, but then I group my workouts into main\secondary groups anyway.

Find I get more from bicep work when I do it on back day..

Saying that, my biceps suck! Probably coz I've undertrained them for years!

SteveJWatson

I do my main upper body workouts, which comprise mostly of compound moves split into back/shoulders on one day and shoulders/chest on another.

If I still have energy after 45 mins of that, I throw in some bicep/tricep work because deep down, I know they are really only 'vanity lifts' anyway.

CarlKRobbo

I do my main upper body workouts, which comprise mostly of compound moves split into back/shoulders on one day and shoulders/chest on another.

If I still have energy after 45 mins of that, I throw in some bicep/tricep work because deep down, I know they are really only 'vanity lifts' anyway.

I wouldn't say Biceps\Triceps are "Vanity Lifts"

Biceps are a secondary muscle used in pulling move's, Triceps are a secondary Muscle used in pushing moves, so they both have an actual function as opposed to just being a vanity move.

Of course, I will say that a big part is goals - If you don's see them as necessary for your goals, then leave them out by all means

Lyadeia

I don't do a typical body part split. I start with a compound lift and then do 4 accessory lifts to that compound (for instance, on bench press day I follow it with chest press, push-ups, chest fly, and then a triceps exercise). That being said, I do biceps after standing overhead shoulder press and 3 other shoulder exercises.

Why?

Cause I can. :bigsmile:

I'm doing a set-up similar to Wendler's 5/3/1 with the bodybuilding option, and it's setup this way as well.

killaknut

For beginners it is best to start with the classic back/biceps day.

Pull-ups, wide pull-ups, close-grip pull-ups are your main compound excercises.
Bent-over rows and dumbbell rows are useful and you shouldn't forget the deadlift!!

Mrsallypants

The push/pull workout does biceps after back exercises such as t-bar rows, cable rows, chin ups, bb rows, db rows, etc.., and triceps after chest and shoulder exercises such as bench press, military press, etc...

I always wondered if working your triceps and biceps after big back, chest, and shoulder lifts isn't that effective due to the pre-exhaustive state the bigger lifts put on the smaller assistance muscles - for example after chin ups your biceps are already slightly fatigued before you would do bicep curls.

Bodybuilders usually change their body part pairing up every month or two such as doing arms (bi,tri, forearms) with legs instead of back with biceps.

SteveJWatson

I do my main upper body workouts, which comprise mostly of compound moves split into back/shoulders on one day and shoulders/chest on another.

If I still have energy after 45 mins of that, I throw in some bicep/tricep work because deep down, I know they are really only 'vanity lifts' anyway.

I wouldn't say Biceps\Triceps are "Vanity Lifts"

Biceps are a secondary muscle used in pulling move's, Triceps are a secondary Muscle used in pushing moves, so they both have an actual function as opposed to just being a vanity move.

Of course, I will say that a big part is goals - If you don's see them as necessary for your goals, then leave them out by all means

What I mean is - they will almost certainly have been worked as part of my pullups/chinups, rows, bench, pushups etc..

They are relativeley small muscles and not that useful in a day-to-day sense, so I'm sure that the compound moves will do all I *need* to work them, any isolation work is really just about getting bigger guns to look good......:bigsmile:

CarlKRobbo

I always wondered if working your triceps and biceps after big back, chest, and shoulder lifts isn't that effective due to the pre-exhaustive state the bigger lifts put on the smaller assistance muscles - for example after chin ups your biceps are already slightly fatigued before you would do bicep curls.

Yes, it does pre-exhaust and you lift less. My 1RM on DIps when they are done first is BW+70KG(BW+154Lb's), Where as after I've done chest, I have to drop down and do sets at BW+50KG(110Lb's)

A nice change up workout is to reverse the workout once every now and then, so Triceps iso's first, then onto MP\OHP\SOP, etc and Finish on Bench, Quite humbling when you get to bench after that lot though!

What I mean is - they will almost certainly have been worked as part of my pullups/chinups, rows, bench, pushups etc..

They are relativeley small muscles and not that useful in a day-to-day sense, so I'm sure that the compound moves will do all I *need* to work them, any isolation work is really just about getting bigger guns to look good......:bigsmile:

Yeah, I see what you mean as for day to day.... Disagree Iso work on them is purely about "getting bigger Guns".

Compounds will work them to an extent, but (Again depends on goals....) They can get to a point where they need direct work so as to not hold up the progression on the compounds. Of course, If your goal is not about adding weight to those compounds as quick as possible, then just those alone could be sufficient

6spdeg

i do bi tri half hr ea.. do heavy lifts then break it down to drop sets and some more concentrations for ea specific muscle.

compound movements are just that and work alot of the muscle groups so i like to hit specific muscles alone on off compound days so i can really focus and get the most out of them.