Back-Biceps

**Critical Mass** · 03-11-2009, 01:03 PM

I read alot of 4 and 5 splits as I`m trying to find a good program.
And I see many that has chest,biceps om Monday. Back,abs on Tuesday. Or vice versa. I thought you had to split up so biceps and back is like 3-4 days apart.
Have I missed something here? Wouldn`t biceps get overtrained?

**TheJuicer** · 03-11-2009, 01:34 PM

I'm a strong believer that once you figure out how to train back without hitting your bi's so much your back will grow and no your bi's wont be overtrained.

**Critical Mass** · 03-11-2009, 01:48 PM

I have thought of that myself. It`s not often I have a raging pump in my biceps after training back. Straps helps.

**spywizard** · 03-11-2009, 02:08 PM

hooks... allow you to release the grip and that will disengage the bi...

**StritationOrBust** · 03-11-2009, 02:23 PM

Biceps recover faster than any other muscle group. Its preatty hard to overtrain them. Also what these guys said. You really have to concentrate on using your back muscles to limit the amount your biceps take over in back exercises.

**Critical Mass** · 03-11-2009, 02:50 PM

Originally Posted by spywizard

hooks... allow you to release the grip and that will disengage the bi...

I use the "Jay Cutler hook". My arms are like hooks.

So biceps and back can be done on consecutive days?
Maybe I will just try that

**StritationOrBust** · 03-11-2009, 05:58 PM

I wouldn't go too crazy with it. But most people will do exercises that at least involve a lot of biceps almost every workout. Preatty much all with the exception of leg day.

**illwillogical** · 03-11-2009, 06:03 PM

Personally I don't think you have to do much bicep work if you do lots of compound movements. I know it sounds crazy, but I think deads and powercleans do a lot for your arms.

***FireGuy*** · 03-11-2009, 07:16 PM

Originally Posted by TheJuicer

I'm a strong believer that once you figure out how to train back without hitting your bi's so much your back will grow and no your bi's wont be overtrained.

Totally agree.

**Critical Mass** · 03-12-2009, 09:29 AM

Biceps are my worst bodypart,and it does not want to grow.
Now I do about 6-7 sets for biceps. Before I did 12-15,way to much.

I agree that your arms are pretty much involved all the time in the gym.
Only way to find out is to try it out

**PittBoy** · 03-26-2009, 07:11 AM

Instead of starting a new thread figured I'd ask here.

I used to do back-bis on their own day and chest and tris on another.

Now I've given arms their own day.

Any thoughts as to which setup gives the best results? I know excecises for each body part will differ from person to person but has anyone found you get better results by pairing up or by giving arms their own day?

**SuperLift** · 03-26-2009, 10:25 AM

Originally Posted by illwillogical

Personally I don't think you have to do much bicep work if you do lots of compound movements. I know it sounds crazy, but I think deads and powercleans do a lot for your arms.

agreed, my bis are toast after a back workout

**M302_Imola** · 03-26-2009, 10:41 AM

Originally Posted by PittBoy

Instead of starting a new thread figured I'd ask here.

I used to do back-bis on their own day and chest and tris on another.

Now I've given arms their own day.

Any thoughts as to which setup gives the best results? I know excecises for each body part will differ from person to person but has anyone found you get better results by pairing up or by giving arms their own day?

I like pairing the muscle groups up (ex. Chest and Tri's, Back and Bi's) to pre-exhaust the muscle, so I don't have to do tons of sets for hypertrophy. Best of both worlds is constantly switch up your routine.

**kalspic** · 03-26-2009, 09:49 PM

^^^ i agree i like to do pulling with pulling and pushing with pushing

**PittBoy** · 03-27-2009, 05:24 AM

Thanks for the input

**jamyjamjr** · 03-27-2009, 05:30 PM

i just hit one muscle group a day.. so i do bi's and tri's same day... nothing wrong with doing 12-14 sets for bis you should be doing close to 24 sets that day between the two