How much arms with back and chest?

  • Joeyphx444

    Posts: 2382

    Sep 23, 2013 5:38 AM GMT
    If I were to do a chest/tricep and back/bicep split, how many sets or exercises should I do for the bis and tris? I read that I should do about 4 exercises for the big muscle (chest/back) and only like 2 for the smaller arm muscles since they will already be worked out in the big muscle. Is this true or can I do 3-4 exercises for the arms OR should I just split arms and make them on their own day?

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  • Bunjamon

    Posts: 3161

    Sep 23, 2013 2:11 PM GMT
    I personally prefer to split Chest/tris and back/bis, because they are complementary muscle groups. Chest and tris are both "push" movements, whereas back and biceps are both "pull" movements. For example, depending on where you arms are on a the barbell for a bench press, you will work your triceps just as much if not more than your chest (but potentially wreck your wrists too so be careful!). If you do your split like this, you won't have to worry about overtraining a muscle group if you do these days back to back.

    Try doing pushups with your index fingers and your thumbs touching: your chest and triceps will be feeling it. If you do a close-grip pull-up, your lats will be on fire just as much as your biceps (Ok, maybe not as much as your biceps, but your lats are working hard, too!).

    As for number of exercises, I believe that pairing the right exercises with the right amount of weight and paying attention to tension in your muscles is more important than "the number of different exercises" you do. If you only do two but do them with intensity, it may be more effective for you than doing 6 different exercises all half-assedly.
  • Destinharbor

    Posts: 4433

    Sep 23, 2013 8:23 PM GMT
    Not much input here and I was curious to hear what was said to your question. I like to separate arms into their own day but because I have a chest day, shoulders, back, arms and legs days, my rotation is only a little more than once/week. Though each part is worked pretty hard on its day. I guess the answer is do as much as you have time for. I don't think you're going to overwork the arms. The real answer is "Are you getting the results you want/expect?" If yes, then you're doing it right. If not, try something else. I used to obsess over which exercises were the best until I realized everything works something and variety is necessary to keep from hitting a plateau.