Anybody else think this is a little awkward? You'd essentially be working your biceps a little through the vertical/horizontal pulling excercises and then hit them again in your next session. Can someone enlighten me why its set up like this?
Not awkward at all in my opinion... I've always like training biceps after squats or deadlifts... Bicep work is accessory and can be thrown in whenever you want really. In fact, most people like the fact that you're hitting them indirectly, then directly a day or two later. I find that if I try to do biceps after a heavy bench day my triceps are pumped/tight and I can't get as much done for my biceps...
Squat - 595lbs -- 270kg -- Dec. 31, '09 (Provincial Record @100kg class)
Bench - 374lbs -- 170kg -- Dec 20, '08 (@100kg class)
Dead - 589lbs -- 267.5kg -- Dec 20, '08 (Provincial Record @100kg class)
Total: 1537lbs -- 697.5kg -- Dec 20, '08 (Provincial Record @ 100kg class)
Bench Only -- 358lbs -- 162.5kg -- Nov. 25, '07 (Provincial Record @ 90kg class)
Bench Only -- 376lbs -- 171kg -- Jan. 26, '08 (Provincial Record @ 100kg class)
DC training is set up the same way and is geared towards very advanced lifters ( moving some serious iron ) and they have no issues with doing biceps after legs so why do you think you would?
Success is achieved by doing a little more than you thought you could, and a lot more than anyone else.
I actually tend to agree with the OP. But, its because I was doing the 4 day split with my lift days being mon/tues/thurs/fri. So basically my biceps got trained 4 times a week with no rest. Consequently I moved a couple of lifts around to get them some rest. Now that ive changed my schedule to go mon/wed/thurs/sat im trying it again with the biceps on leg day. This is my first week going to this schedule so ill be seeing how it feels.
If you do chin-ups as a vertical pulling motion in the three-day routine, you'd be working your biceps fairly directly every session. Chins, curls, chins, curls. Is that too much biceps work or is that fine?
Ok now that I think about it, its not as bad as I thought. I just wasn't used to lifting like this but change is good right? Can't wait to start this in two weeks!
Recovery is about the only factor that I have found is truly variable, subject as it is not just to the training frequency, but also the trainee's work life/home life stresses etc, so I can't give a blanket recommendation and say 'yes this will be fine for you'. All I can do is give the outline of a program, the principles behind it and let you do the rest.
Whichever direction you or the OP or anyone else goes just let me know, I'd appreciate the feedback.
Last edited by Daniel Roberts; 05-17-2010 at 05:39 AM.
And remember everyone, like Dan has mentioned numerous times, these are recomendations. Everyone can tweek as they need to fit there life/body/recovery abilities. If you follow the general guidelines you can tweek the specifics.