hey boo

or anyone else. you notice any pros or cons on which days to work tri's and bi's?

here is the breakdown me and my buddy use most of the time.

day 1
chest/biceps/forearms

day 2
legs

day 3
back/triceps

day 4
shoulders

lately we've switched it tho

day 1
chest

day 2
legs/shoulders

day 3
back

day 4
arms

i have noticed my increases have really slowed since we started this. this workout has mainly been a time issue really tho.

personally i prefer this workout, but i hear alot of people complain of their triceps being spent after bench.

1
chest/tri

2
legs

3
back/bi/forearms

4
shoulders

just wondering how others here are doing it. i know each person is different, but i'm lookin for any input. thanks.

 

I do chest/triceps, back/biceps, legs/shoulders. Works the best for me. I've tried chest/back, arms a few times and it flat out did nothing.

 

that is kind of the point in doing the right after chest. sly and i did shoulders on chest tri day.

 

that's a good question....from my experience, it again depends who you talk to.

the theory behind doing tris after chest is that they will warmed up/pre-worked from doing chest...same thing for doing bis after back. the opposing school of thought is that since the tris\bis have been pre-worked by doing chest and back, they aren't fresh and therefore you won't be able to work them as hard. Many of the workouts I'm reading have things like chest with abs, back with hamstrings, arms with calves, etc. If you are in a rut, experiment with new routines and excercises. There's a lot of ways you can "shock" your muscles ...such as doing things in reverse order...doing heavy negatives...drop sets...compound sets....static sets...reverse pyaramid...etc.

BTW, if your tris are spent from doing bench press, you are doing something wrong...most likely you have your hands too close together. Pesonally, I prefer dumb bell presses. You get a better range of motion and a more natual motion....plus you don't have to worry about getting the bar stuck on your chest.

 

i have noticed the most gains the workout after doing drop sets. they are no fun, but for me there is nothing better. i try and do drop sets for each muscle about once a month. different part each week. if anyone wishes to add drop sets, do keep in mind that this should not be a weekly thing. it is just like boo said, to "shock" your muscles.

this is something my buddy and i have been arguing for months. he is the one complaining that he can't work chest/tri on the same day. i prefer it, for the reasons that were stated. i see no drop-off on days when i do tri's with chest opposed to doing them seperately.

and yes, dumb bell presses are excellent. we only use the bar about every 4th week, just to get a good measure of where we are. i've found that for me, dumb bell presses result in more muscle gain according to the #'s and just by look and feel.

i guess my problem is that i don't have a very compatible workout partner. a good workout buddy is hard to find. we are nearly identical when it comes to weight lifted, but have VERY different opinions on our workouts.


what are the reverse pyramids you talked about boo?

 

the standard pyramid is working your way up with more weight and fewer reps with each set....reverse does the opposite....you start with a warm-up, then move to your heaviest weight and work down from there. I prefer to do it this way...you get to lift the max weight before the muscle is fatigued which means you can do more reps with it and that results in more muscle fiber damage which leads to more gains. I usually 2 sets with the max weight, then drop it down roughly 25% and do to more...then drop it down 50% and do one more.

I gave up on workout partners