Fresh Arms question??

  • Posted by a hidden member.
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    Aug 16, 2010 9:08 PM GMT
    When working out my chest/Tri's and my back/bis my arms get so tired I cant get a proper Tri/Bi workout. I like to workout 5 days a week.

    I could change it to chest/bis and back/Tri's, but I dont want to over train my arms. Any suggestions?? icon_razz.gif

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    Aug 16, 2010 11:33 PM GMT
    monday: chest
    tuesday: back
    wednesday: legs
    thursday: tris/bis
    friday: shoulders

    or throw shoulders on back day

    I find it easier not to do tris with chest, and bis with back, dont understand why people load everything up when they could get a better workout by spreading this out
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    Aug 17, 2010 4:43 AM GMT
    My current split:
    Monday, Back/Core
    Tuesday, Chest
    Wednesday, Arms (bi's, tri's, forearms, shoulders, rotator)
    Thursday, Legs
    Fri Sat Sun, off

    Since bi's are worked with back, and tri's are worked with chest, I opted to have a day dedicated to arms - after chest and back - to maximize my lifts. Then leg day is followed by 3 days off because they're such large muscle groups. So far it's working great!
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    Aug 17, 2010 4:51 AM GMT
    Aznewbie saidWhen working out my chest/Tri's and my back/bis my arms get so tired I cant get a proper Tri/Bi workout. I like to workout 5 days a week.

    I could change it to chest/bis and back/Tri's, but I dont want to over train my arms. Any suggestions?? icon_razz.gif



    Over the years, I've found chest/bis and back/tris to be effective.
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    Aug 17, 2010 6:04 AM GMT
    theatrengym said
    Aznewbie saidWhen working out my chest/Tri's and my back/bis my arms get so tired I cant get a proper Tri/Bi workout. I like to workout 5 days a week.

    I could change it to chest/bis and back/Tri's, but I dont want to over train my arms. Any suggestions?? icon_razz.gif



    Over the years, I've found chest/bis and back/tris to be effective.
    That's actually what I had planned for next week. icon_lol.gif
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    Aug 17, 2010 6:04 AM GMT
    paulflexes saidMy current split:
    Monday, Back/Core
    Tuesday, Chest
    Wednesday, Arms (bi's, tri's, forearms, shoulders, rotator)
    Thursday, Legs
    Fri Sat Sun, off

    Since bi's are worked with back, and tri's are worked with chest, I opted to have a day dedicated to arms - after chest and back - to maximize my lifts. Then leg day is followed by 3 days off because they're such large muscle groups. So far it's working great!


    The problem is that you are doing chest Tuesday then tri's on Wednesday. The tri's are getting a workout from doing chest and I could see you running into a little bit of over training.(no recovery for them) Plus, if I was to do a bi/tri workout I would be to spent to workout my shoulders.
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    Aug 17, 2010 6:07 AM GMT
    theatrengym said
    Aznewbie saidWhen working out my chest/Tri's and my back/bis my arms get so tired I cant get a proper Tri/Bi workout. I like to workout 5 days a week.

    I could change it to chest/bis and back/Tri's, but I dont want to over train my arms. Any suggestions?? icon_razz.gif



    Over the years, I've found chest/bis and back/tris to be effective.


    After my chest workout, I'm just to spent to do bi. I'm just going to give chest its own day. I like my arms to be really fresh when I blast them.
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    Aug 17, 2010 6:11 AM GMT
    Aznewbie saidI like my arms to be really fresh when I blast them.
    Try doing arms on the first day of the workout week, legs on the second day (to let your arms rest), then split the rest of you body on the next few days.
    Worth a try for a week. icon_wink.gif
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    Aug 17, 2010 6:15 AM GMT
    paulflexes said
    Aznewbie saidI like my arms to be really fresh when I blast them.
    Try doing arms on the first day of the workout week, legs on the second day (to let your arms rest), then split the rest of you body on the next few days.
    Worth a try for a week. icon_wink.gif


    So i did arms today. You're saying do legs tomorrow, then what on wed, thurs, and friday?
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    Aug 17, 2010 6:20 AM GMT
    My current split:

    Tue: Arms (bis, tris, forearms), abs
    Thurs: Chest and traps
    Fri: Legs
    Sun: Back and shoulders

    Its been working really good. I used to do chest/tris/shoulders, and bis/back, so this separates them and makes the body adjust again.

    Good Luck!
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    Aug 17, 2010 6:26 AM GMT
    Aznewbie said
    paulflexes said
    Aznewbie saidI like my arms to be really fresh when I blast them.
    Try doing arms on the first day of the workout week, legs on the second day (to let your arms rest), then split the rest of you body on the next few days.
    Worth a try for a week. icon_wink.gif


    So i did arms today. You're saying do legs tomorrow, then what on wed, thurs, and friday?
    Whenever I do an arm day, I always do legs the next. The muscles grow when they're resting, not when they're being worked. icon_wink.gif
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    Aug 17, 2010 6:43 AM GMT
    paulflexes said
    Aznewbie said
    paulflexes said
    Aznewbie saidI like my arms to be really fresh when I blast them.
    Try doing arms on the first day of the workout week, legs on the second day (to let your arms rest), then split the rest of you body on the next few days.
    Worth a try for a week. icon_wink.gif


    So i did arms today. You're saying do legs tomorrow, then what on wed, thurs, and friday?
    Whenever I do an arm day, I always do legs the next. The muscles grow when they're resting, not when they're being worked. icon_wink.gif


    Yea but above you said you do chest then the next day you do tri's. In this case your not letting your tri's rest to grow. Chest workouts work the tri's too.
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    Sep 02, 2010 5:38 AM GMT
    Chest workouts do work the triceps and quite often place a fairly high demand on the shoulders as well, especially the frontal deltoid. To get around this problem I split them as follows.


    Day 1 Chest/Triceps
    Day 2 Legs
    Day 3 Shoulder's/Traps
    Day 4 Back/Biceps

    Two rest days can be taken where ever you want them and you will still hit each muscle group twice within 7 days. Abs are added in every other day, sometimes on rest days, I will just do a little cardio and abs, instead of completely taking both days off. Personally, I like to take one of the rest days between day 2 and 3, and then after day 4. But what rocks about this system is that you can take the rest day where ever, so that when life happens, you have the flexibility to take the rest day when you need it.

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    Sep 02, 2010 6:40 AM GMT
    YngHungSFSD saidChest workouts do work the triceps and quite often place a fairly high demand on the shoulders as well, especially the frontal deltoid. To get around this problem I split them as follows.


    Day 1 Chest/Triceps
    Day 2 Legs
    Day 3 Shoulder's/Traps
    Day 4 Back/Biceps

    Two rest days can be taken where ever you want them and you will still hit each muscle group twice within 7 days. Abs are added in every other day, sometimes on rest days, I will just do a little cardio and abs, instead of completely taking both days off. Personally, I like to take one of the rest days between day 2 and 3, and then after day 4. But what rocks about this system is that you can take the rest day where ever, so that when life happens, you have the flexibility to take the rest day when you need it.



    Can't get a good bicep workout when training back on the same day. My arms are just too spent. That's the problem. I've decided to try out chest/bi and back/tri
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    Sep 02, 2010 3:57 PM GMT
    Aznewbie said
    YngHungSFSD saidChest workouts do work the triceps and quite often place a fairly high demand on the shoulders as well, especially the frontal deltoid. To get around this problem I split them as follows.


    Day 1 Chest/Triceps
    Day 2 Legs
    Day 3 Shoulder's/Traps
    Day 4 Back/Biceps

    Two rest days can be taken where ever you want them and you will still hit each muscle group twice within 7 days. Abs are added in every other day, sometimes on rest days, I will just do a little cardio and abs, instead of completely taking both days off. Personally, I like to take one of the rest days between day 2 and 3, and then after day 4. But what rocks about this system is that you can take the rest day where ever, so that when life happens, you have the flexibility to take the rest day when you need it.



    Can't get a good bicep workout when training back on the same day. My arms are just too spent. That's the problem. I've decided to try out chest/bi and back/tri

    Someone else also pointed it out, the chest/bi and back/tri combination works best for me. Legs and lower back on a following day.
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    Sep 02, 2010 4:06 PM GMT
    Day 1: Chest/ Biceps

    Day 2: Day Off

    Day 3: Back/ Triceps

    Dat 4: Butt/ Lower body

    Day 5: Cardio

    Never know what my schedule will be but this is how I work everything in with a continuing cycle that ensures everything gets recovery.

    How'm I doin'?
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    Sep 05, 2010 8:32 AM GMT
    paulflexes saidMy current split:
    Monday, Back/Core
    Tuesday, Chest
    Wednesday, Arms (bi's, tri's, forearms, shoulders, rotator)
    Thursday, Legs
    Fri Sat Sun, off

    Since bi's are worked with back, and tri's are worked with chest, I opted to have a day dedicated to arms - after chest and back - to maximize my lifts. Then leg day is followed by 3 days off because they're such large muscle groups. So far it's working great!


    Here in israel trainers usually associate chest with bis, back with tris. many of the trainers hail from the Former Soviet Union.
  • Posted by a hidden member.
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    Sep 05, 2010 8:37 AM GMT
    Work Chest/Tris one day, Back/Bi's the other.

    First you're working the major/larger muscle group (chest or back), then working it's corresponding supporting muscle (triceps or biceps, respectively) to fatigue.
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    Sep 05, 2010 4:27 PM GMT
    GFORCE saidDay 1: Chest/ Biceps

    Day 2: Day Off

    Day 3: Back/ Triceps

    Dat 4: Butt/ Lower body

    Day 5: Cardio

    Never know what my schedule will be but this is how I work everything in with a continuing cycle that ensures everything gets recovery.

    How'm I doin'?


    Shoulders??
  • GregNYC

    Posts: 1

    Sep 06, 2010 3:29 PM GMT
    Aznewbie saidWhen working out my chest/Tri's and my back/bis my arms get so tired I cant get a proper Tri/Bi workout. I like to workout 5 days a week.

    I could change it to chest/bis and back/Tri's, but I dont want to over train my arms. Any suggestions?? icon_razz.gif

    no too much each day.
    My Routine (which I change frequently, but not too much)
    Mon-sat

    RESIZED TEXT GOES HEREMon-chest (Upper and Center)
    tues-back
    weds-shoulders and glutes
    thurs-biceps triceps and calves
    Friday- Chest (lower and wide)
    Saturday-Hamstrings, and Quads
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    Sep 06, 2010 3:33 PM GMT
    Do your tris/bis first... or just keep pushing and don't change a thing. You'll get stronger faster if you're able to push threw it and still workout arms. You may not increase your weight as quickly as you like, but sometimes training in strength and endurance is better than focusing on size (to start). Good luck man.
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    Sep 06, 2010 6:21 PM GMT
    GregNYC said
    Aznewbie saidWhen working out my chest/Tri's and my back/bis my arms get so tired I cant get a proper Tri/Bi workout. I like to workout 5 days a week.

    I could change it to chest/bis and back/Tri's, but I dont want to over train my arms. Any suggestions?? icon_razz.gif

    no too much each day.
    My Routine (which I change frequently, but not too much)
    Mon-sat

    RESIZED TEXT GOES HEREMon-chest (Upper and Center)
    tues-back
    weds-shoulders and glutes
    thurs-biceps triceps and calves
    Friday- Chest (lower and wide)
    Saturday-Hamstrings, and Quads


    Don't you need to give your triceps a chance to recover? Doing chest on friday is hitting triceps 2 days in a row.
  • MuscleComeBac...

    Posts: 2376

    Sep 06, 2010 6:33 PM GMT
    Monday - Chest
    Tuesday - Back
    Wed - REST
    Thursday - Legs
    Friday - Tris/Delts
    Sat - Bi's/Forearms
    Sun - REST


  • slimnmuscly

    Posts: 541

    Sep 06, 2010 6:59 PM GMT
    Aznewbie said


    Don't you need to give your triceps a chance to recover? Doing chest on friday is hitting triceps 2 days in a row.


    Looks to me like his triceps are managing to recover nicely. My guess is that since he splits his chest workout, maybe he's doing more fly-type stuff on Fridays and more pressing stuff on Mondays.