TRI'S & BI'S THE SAME DAY

[HULKBOY]

Does anyone here work BI'S and TRI'S the same workout working Bi's exercise then staight onto Tri's (alternating in other words)??

Love to here some views on a great arm workout for mass too!!

 

[luquillo78]

I work bis on back day, just some sets of curls at the end of the workout. I trust bis grow with heavy back work.
Tris are worked on pec day. Weighted dips are excellent excercise.
But some people get good results working bis and tris toghether on a separate day.

 

[HULKBOY]

I just love weighted dips bro probley my fav and will be cracking some out in about an hour!

 

[Vennom96]

I have always (and still do now) get best results when working bi's on a separate day from back and tri's on a separate day from chest. I used to work bi's after back and tri's after chest, never got any growth or strength increases this way. I now do bi's and tri's on the same day like you're talking about and my arms are much bigger. I looked back at my workout journals and I had bigger arms when I did it this way also.

 

[Mrs Massacre]

I train them both in one day.

Alternate every week.

 

[blackbeard]

the best workout for arms is heavy compund lifting i.e squats.deads.bench

are you seeing results from what you are doing? if not it might be time to find a new route

 

[pinfrEak]

Since tri's make up 75% of your arm try this: DO your routine for tri's then do your bi's. Watch how much your tris come into play when doing your bi's. Believe it or not you tri's will help your out doing those curls if already swollen and worked.

 

[Double3]

I used to do them on the same day. Supersets Bi's then Tri's. My arms grew pretty good with that. Now i do Bi's with back and Tri's with shoulders.

 

[HULKBOY]

I think it's time some one told me a good routine as i think most would say my presant one is over training!?
Mon
1 Dumbell bench press 5 sets 8-10 one set a warm up
2 Bench press flat 5 sets 8-10
3 incline DB press 5 sets 8-10
ABS
1 crunch machine 4 sets 15-20
2 hanging crunches 5 sets 12-15

Tues
1 Weighted dips 4 set 8-10 one warm up
2 Seated/standing DB curls 5 sets 10-12
3 tri push downs (on cable) 4 sets 8-10
4 preacher curls 5 sets 8-10
5 close grip press 4 sets 8-10

Thurs
1 hanging lat bar wide grip 5 sets 10-12
2 v handle close grip pulldown 5 sets 8-10
3 bent over row 5 sets 8-10
4 smithes machine shrugs 5 sets 12-15
5 DB shrugs 4 sets 10-12

Fri
1 squats 6 sets 8-10 one warm up
2 leg curls 5 sets 8-10
3 DB shoulder press 5 sets 8-10
4 machine press 4 sets 8-10
5 calve raises 6 sets 12-15
6 reverse leg curls 5 sets 8-10

Yup i know go ahead and slay me peeps ! but at least i'll learn from it
P.S i know it's a shit to have to right a program out but it would really help an old man!(31yrs)

 

[luquillo78]

Don't do dips the day after bench press. Do them the same day.

 

[HULKBOY]

Would'nt that go for all tricep exercises ??

 

[luquillo78]

Would'nt that go for all tricep exercises ??

Yes.

Presses target tris too, so it's not good to do any tris excercise the day after a press day (chest or shoulder). And dips it's a chest excercise too, so you're overtraining chest too.

 

[Old School]

I do Bi's and Tri's on the same day.

 

[blackbeard]

I think it's time some one told me a good routine as i think most would say my presant one is over training!?
Mon
1 Dumbell bench press 5 sets 8-10 one set a warm up
2 Bench press flat 5 sets 8-10
3 incline DB press 5 sets 8-10
ABS
1 crunch machine 4 sets 15-20
2 hanging crunches 5 sets 12-15

Tues
1 Weighted dips 4 set 8-10 one warm up
2 Seated/standing DB curls 5 sets 10-12
3 tri push downs (on cable) 4 sets 8-10
4 preacher curls 5 sets 8-10
5 close grip press 4 sets 8-10

Thurs
1 hanging lat bar wide grip 5 sets 10-12
2 v handle close grip pulldown 5 sets 8-10
3 bent over row 5 sets 8-10
4 smithes machine shrugs 5 sets 12-15
5 DB shrugs 4 sets 10-12

Fri
1 squats 6 sets 8-10 one warm up
2 leg curls 5 sets 8-10
3 DB shoulder press 5 sets 8-10
4 machine press 4 sets 8-10
5 calve raises 6 sets 12-15
6 reverse leg curls 5 sets 8-10

Yup i know go ahead and slay me peeps ! but at least i'll learn from it
P.S i know it's a shit to have to right a program out but it would really help an old man!(31yrs)

Im assuming your not seeing reults doing that routine?
most people dont want to admit their rotuine is faulty i mean lets face it everyone at the gym knows how to workout right? yet how come everyone always look teh same and they are always benching or squatting the same weights year after year???

take a look through this thread for some ideas of what your routine "should" look like..then ask some questions if youre not sure
http://www.steroidology.com/forum/showthread.php?t=56428

 

[HULKBOY]

There seems to me alot of 2 sets of 10 and so on for all these threads i read about exercises ? That does'nt seem alot of sets to me am i missing something,does this mean warm up is not included and theses two sets are as much as you can lift to failure? I spose what i'm trying to say is there don't seem much to do!

 

[blackbeard]

There seems to me alot of 2 sets of 10 and so on for all these threads i read about exercises ? That does'nt seem alot of sets to me am i missing something,does this mean warm up is not included and theses two sets are as much as you can lift to failure? I spose what i'm trying to say is there don't seem much to do!

you are missing the fact that high volume routines listed in muscle and fiction DO NOT work!!!!!!!!!!!!!!!

no warm up sets are not counted..if you are using the correct weight those sets will be more than plenty

if your current rotine isnt prodcuing anything what would you have to lose by trying something different?? the choice is yours we are only here to help there are many people in the gym who just dont have a clue and you can tell them all te info in the world but it is ultimately up to them to make a change..

if results were a function of time spent in the gym or amount of sets everyone would be huge and ripped..hell id be in the gym everyday i love lifting

 

[HULKBOY]

Can you give me some idea of let's say a chest workout using this low sets technique? And are the sets that you do to failure on each set?

 

[blackbeard]

did you read the thread i provided?
there are 5 solid workouts in that thread 1 DC method and the others are based on westside

if you were to use DC you would take as many warmups as needed on the bench 3-5 sets than do 1 all out set of 15 reps rest paused meaning you may be able to get 8-10 then you rack the bar take a 10 second break then bang out a few more rest then bang out a few more for a total of about 15 reps..th first time out you most likely will not be using the corect weight but after a couple of sessions youll be fine and find that you are hitting your number

the other method is based on WSB where you would pick an exercise that mimics tyhe bench cloe grips, declines, inlcines, brds floor presses and you would work up to a max triple or single then you would do assistance work some for tris/delts/lats

so the big thing is that you are not concentrating on bodyparts you are working your lifts and doing acccessory work for hypertrophy

 

[HULKBOY]

I'm with you now! Thanks bud .

 

[Virginia Beefster]

I do both on the same day, usually chest day. Weighted dips (35lb plate) and 50 dumbells.

My ceps are massive as I walk out of the gym - can barely get through the door!