I've never read or had it explained to me the benefits of doing a Chest/Tri's or Back and Bi's split. I cant understand it to be honest. I mean, say you do Back, go all out, and then you go do bi's but their fatigued already from doing back, same with Chest and Tri's.
When I train, I like to go all out and not have muscle's already fatigued from previous body parts. I've given these spilts a go hoping I was missing out on something training this way but itwas totally annoying because I was unable to lift hardly anything when training the second bodypart. I find I cant lift nowhere near what I would have done if I would have trained these body parts on sepeate days, thats real annoying.
Just curious as to why people would want to train with these spilts and the possible benefits ?
Train hard and train smart
most people just do it as a prefrence... your tris get hit hard doing chest and bis get hit hard doing back... so they just finish them off after their workout or they could do chest/bis or back/tris... or just have your own arm day.. it's just a matter of prefrence, I dont think there is really any benefit to training using that split that cant be done doing it a different way.
somewhat what I eat...
Well I dunno about everyone but when I do back and bi's on the same day I switch. I do one back excersise, then a bi excersise, then back ect...
For me I like to do this split because even though I am a skinny guy I have naturally bigger upper arms both bi's and tri's (runs in the family). I do Back first and hit it hard then I do Bi's. I want most of my energy to go to my back workout. The same for Chest and tri's. I do Chest first... I guess I do this because my arms grow faster than anything else and I don't want to become too disproportionate.
yea i do that too..Originally Posted by Shadowless
Max Bench: 300 pounds
Six pack: Yes
Location: Seattle, WA
I used to do this all the time till I had a great friend talk me out of it. WHY? He explained it simply as you never full exhaust or pump either muscle group. You do a back exercise then a curl, while you are doing the curl your back is resting. In bodybuilding most people agree short rest between sets are better (30 to 90 seconds) in powerlifting longer rests are the usual and when you are just going for general conditioning, but for size, short rests are a must. DOing a set of an alternate exercise inbetween just gives the muscles too much time to relax... you will get stronger alternating sets, because of the rest time, but it's not the best way to get size.Originally Posted by Shadowless
Just try switching your workout next week and see how much harder it is and how much more you exhaust the muscles get and the more pump you get. DO all your back first with only 30 to 60 seconds between each set and exercise then do you bi's all at once afterwards using the same timing.
Changing from alternating sets to striaght sets has made my workouts soooo much harder but I've seen much greater results in a much shorter time using them.
Vapour trails hit it on the head. When you do a chest routine, it's just that, a CHEST routine. But since most chest exercises involve some tricep work, it makes more sense to do triceps right after, because they didn't get a FULL workout. I like to think of a chest workout as a good long tricep warmup. It doesn't matter how much weight you can throw after a chest workout; as long as you can overload your tris for a few sets, you'll get a good workout on both. Same for back/bis.
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i dont really like working the biceps alone, but ill throw in a few sets of barbell bicep curls and hamemr curls after the back is properly punished
For the guys who do these spilts, wouldnt you like to really go hard out on your muscles and not already have them fatigued from doing another body part though? Doesnt it annoy you that you'd be able to lift alot more if you trained them on seperate days?
Train hard and train smart
You do realize that when you work out your back and/or chest you are also working out your bi's n tri's as well ususally?Originally Posted by Aoeteroa
It's not the quanity of the weight your lifting but the quaility. I mean do you really care if the guy next to you is lifting 10 pounds more then you just because you did your back first?
Thats my point mate. I know im already using my tri's when I do my chest so why do them on the same day when their already fatigued from Chest?. My reasoning is you'll be able to lift alot more if you do them on seperate days, thats all that matters to me really. I cant lift squat if I train them together.Originally Posted by Shadowless
I like to devote all my energy towards each muscle, I cant do that knowing that they wont be 100 percent because they've already been used for another body part.
I suppose, it just comes down to preference really.
Train hard and train smart
I've gone to the chest/tricep (push) and back/bicep (pull) method and I think it is superior. Yes of course you can't do as many curls after chins for instance, but so what? Weight is just a means to an end - to exhaust your muscles. If you get thrown off because you aren't lifting as much, your missing the point. Using this method you take advantage of compound movements. Otherwise, if you did chest/back on day one, then you couldn't work out your arms until at least day 3.
I've even heard of ppl who don't do any direct tricep/bicep work because their chest and back workouts give enough stimulation already.
IF you really want to work each muscle when it was "100% rested" then you would be doing one excerise per day, because so few movements are isolated. How could you do incline pressed if your chest was already fatigued from flat bench, and on and on....
Last edited by Vapour Trails; 11-02-2004 at 10:55 AM.
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I think the rational of matching them on the same day is 2 fold, one you're already working them when you do the other body part. (For example back works bi's) and secondly most beginners spend too much time on bi's and tri's which in the big picture are 2 very small muscles.
Most advance workouts I've seen have an arm day in there somewhere (with a good resting space between this and chest or back day) and most intermediate workouts combine them. I see so many beginners spend an hour or more curling and then 10 minutes on back, I think it's just common to put them together to make sure you don't curl yourself to death.
(That being said after 2 years of lifting I would never consider myself "advanced" and still combine them.)
I did separate bodyparts on each day but I found I was overtraining them specially since Im new to lifting. I can go through 30 sets in an hour.
So I went back to doing splits on a 5-6 day cycle. I found the change caused my muscles to grow again.
I'll prolly go back to separate muscle groups on each day at some point.
I like to do biceps and triceps together. I alternate between biceps and triceps witch stretches the muscle and it helps the muscle grow.
Hey Aoeteroa your sig says you're 235 14%BF so you might think your arms need improvement compared to the rest of your body. But for someone who's trying to get big training the legs, chest, and back should be #1
Everyones different but theres a a definate benifit working out the triceps and biceps together. The two muscles are opposites of each other so while working out one your also strectching out the other.
ya i dont do back and bi's no more. my bis are my fav muscle and iwant all there juice.
i do chest and tri's cause my tri's dont really get a kick ass from a bench. i havemore than enough juice for my tri's