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  1. #1
    silversurfer's Avatar
    silversurfer is offline Junior Member
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    back/Bi question

    Im doing back and bis today. Had 2 questions

    1. Do back then bis? Vice versa or mix it up.
    2. Should i cut back my sets on bis since im doing back?

    just wondering on some of you guys do it.

    My current routine is 3 on 2 off

    Chest/tris
    back/bis
    shoulders/legs
    Off
    Off
    Repeat

  2. #2
    kaberle_15's Avatar
    kaberle_15 is offline Anabolic Member
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    Always back before biceps, can you only train 3 days a week?

  3. #3
    FireGuy's Avatar
    FireGuy is offline 9/11/2001~343 Never Forget!~E-HOF~RETIRED
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    Looks like he is training 3 out of every 5 days which is about right. And yes, as K15 said, back before bi's. (Chest b4 tri's)

  4. #4
    AdamGH's Avatar
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    Quote Originally Posted by silversurfer View Post
    2. Should i cut back my sets on bis since im doing back?

    i only do 8 sets to my bi's on back day at most.

  5. #5
    silversurfer's Avatar
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    Quote Originally Posted by FireGuy1 View Post
    Looks like he is training 3 out of every 5 days which is about right. And yes, as K15 said, back before bi's. (Chest b4 tri's)
    Right, im doing 3 days out of 5
    my last routine was 5 days out of 7

  6. #6
    kaberle_15's Avatar
    kaberle_15 is offline Anabolic Member
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    I was asking if you could potentially train another day because training legs with shoulder is rough and perhaps having a bi's/tri's day?

  7. #7
    silversurfer's Avatar
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    Quote Originally Posted by AdamGH View Post
    i only do 8 sets to my bi's on back day at most.
    well heres what i did after back
    incline dumbell curls: 3 sets
    ez bar curls on the preacher bench: 3 sets
    one arm dumbbell preacher curls: 3 sets
    standing alternating dumbell curls drop set: 1 set

    Im pretty sure im naming my exercises right.

  8. #8
    silversurfer's Avatar
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    Quote Originally Posted by kaberle_15 View Post
    I was asking if you could potentially train another day because training legs with shoulder is rough and perhaps having a bi's/tri's day?
    Yes i can train any day, what did you think i should change? And yes shoulders and legs do wear me out, but i can do it. Its usally the longest day im in the gym.
    Last edited by silversurfer; 10-28-2008 at 09:09 PM.

  9. #9
    Older lifter is offline Anabolic Member
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    I have always found that arms respond best with a dedicated day (bi's tri's together on the one day).
    I have tried many programs including the 1 on 1 off method, but returned to the 5 on 2 off as what is best for me. This way i can work a major muscle group each day and get the most out of it.
    1/ Chest
    2/ Legs
    3/Arms
    4/Shoulders
    5/Back
    This gives me a full day between arms and back and chest and arms. A lot depends on what suits you the most in a program and what gives you the most.

  10. #10
    silversurfer's Avatar
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    Quote Originally Posted by Older lifter View Post
    1/ Chest
    2/ Legs
    3/Arms
    4/Shoulders
    5/Back.
    Thats kinda like my old routine
    1/chest
    2/back
    3/legs
    4/shoulders
    5/arms

    But i had good gains 3 years ago with the 3 on 2 off routine. Havent done it in a while. I wanted to try it our for about a month.

  11. #11
    Older lifter is offline Anabolic Member
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    Go for it mate, monitor your gain and when they ease off change, change is always good to keep shocking the muscles. I change programs every 1.5 months or so, its the only way to really find what works for you and what dosen't

    Good luck and good lifting.......

  12. #12
    jg42058p's Avatar
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    work the larger muscles first (back) and the smaller muscles second (biceps). Your biceps are like "transfer muscles", that help transfer your strength from your back to your wrists so you can move the bar... so you want to first train the bigger muscles to stimulate growth signaling and then work the smaller muscles

  13. #13
    DSM4Life's Avatar
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    Always do the bigger muscles first.

  14. #14
    AdamGH's Avatar
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    Quote Originally Posted by silversurfer View Post
    well heres what i did after back
    incline dumbell curls: 3 sets
    ez bar curls on the preacher bench: 3 sets
    one arm dumbbell preacher curls: 3 sets
    standing alternating dumbell curls drop set: 1 set

    Im pretty sure im naming my exercises right.
    too much imo. less is more some times. drop set is a waste of time imo. i lift heavy as possible and do straight sets. thats all you need.

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