chest and bis or chest and tris?

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 09-19-2008, 12:24 PM         #1
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RKO 
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chest and bis or chest and tris?
 

 
should i go with chest and bis / back n tris or chest and tri / back and bis?


Last edited by JustinSane; 09-22-2008 at 03:03 PM..

38 comments for "chest and bis or chest and tris?"

 10 years ago '06        #2
lexball50 
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I do bi's with push exercises and tri's with pulls. Like I do Biceps on chest and shoulder days, then I do tri's on back day. I do both on when I train legs though. Truthfully it really dont matter. If you do Tri's with chest make sure you do Tri's last so your chest wont suffer.
 10 years ago '05        #3
JustinSane|M 
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chest/bicep's, shoulders/tricep's, back with another area or alone.
 10 years ago '04        #4
123456 1 heat pts
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switch it up

for a month i did chest/tris....then chest/bis the next month. i like chest/bis more though..
 09-19-2008, 01:04 PM         #5
aRes  OP
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It really jsut depends on what feels best to you. Some say chest/tri because its the same motion, while others say chest/bis because when your bicep is fully pumped it helps give a little push.

i hit bis and tris twice a week, say chest is monday, ill do chest/bi/tri, then later in the week when i do shoulders, ill do tri, and then back/bi. always mix up the routines tho, never do the asme one twice in a week
 10 years ago '05        #6
JustinSane|M 
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Not to knock anyone else's routine, but aim to work a body part once a week to allow the proper amount of rest.
 09-19-2008, 01:33 PM         #7
westcoastdog  OP
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^^ thats a broad statment, people recover at different rates, depending on how they lift, how long they been doing it, and most of all the there diet & supps. Not every body needs that long to recover.

as for the thread starters question, I would say evaluate your body, what parts grow easliy, what parts are lagging, then prioritize your weak parts. For example my chest grows very easliy and biceps tend to lag, so wether I am doing bi's with chest or back I hit them first. Like everybody else said go with what works best for you as far as pairing up body parts, just make sure you are hitting the body parts you need to work on first and the hardest.
 10 years ago '04        #8
123456 1 heat pts
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 JustinSane said:
Not to knock anyone else's routine, but aim to work a body part once a week to allow the proper amount of rest.
Honestly, once a week is overrated. You will not overtrain working each muscle twice a week if you know what you're doing. I've seen PLENTY of people get some good a.ss results (including myself) training a muscle twice a week. Doing it once obviously won't hurt you but you could be just slowing yourself down. Even if you're sore, you can work that muscle out. 2 days is enough rest for most muscles. People confuse soreness with being a way to tell you if you've recovered or not. You WILL KNOW if you've overtrained. You will feel real worn out. It's a different feeling than you normally have. There's actually a workout by Layne Norton that I'll be doing real soon...check out this thread:



Try it out if you ever get the chance...if you've never tried it, you can't say it's a bad thing to do. You will thank me if you try this :dancingcool:


Last edited by 123456; 09-19-2008 at 01:44 PM..
 10 years ago '06        #9
lexball50 
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I def will work the same part more than once a weak. So hot sh*t that I been doing for the last month is I have a heavy chest day (with bi's of course) then a light chest day (also with bi's). Like I may go heavy on chest Monday ill do Flat, incline, and decline barbell. then on the light days ill do the same a little light and a few more rep but with the dumbells. Then Ill do a few flies using the dumbells and push-ups on heavy also but cable/machine flies and seated chest press on light chest day.

My advice, try a few things out and see what works for you. Training a body part once a week didnt really work out for me.
 09-19-2008, 06:11 PM         #10
stripes  OP
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i think especially with biceps there is no need to train more than one a week you will just over the work the muslce

eg.
when you lift for your back you are using your bi's as a secondary muscle

same when it comes to dong chest you use you tri's

i find it much better for results only do one session of direct lifting to a bodypart each week

if i did more i think it would take longer for my lifts to goup in weight etc


Last edited by stripes; 09-19-2008 at 06:16 PM..
 10 years ago '05        #11
JustinSane|M 
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What I meant by one part a week are the main muscles like Biceps, Triceps, Back, Legs etc...those only need once a week. However, what you can do, and what I do is create routines where you work secondary muscles within the main groups over the course of a week. So what that means is say, you'll have your bicep day Monday, but if you do things right, on any other day, you can do exercises who's main goal may be to work on say, Triceps, but they also work on your bicep, just on a smaller scale. I know for myself, I do mostly 4 day splits which doesn't give time to do more than a part a week so I don't know what you guys' routines are like to permit that. Also, keep in mind that just because a body part doesn't hurt or isn't tired doesn't mean that it's ready to go through another session. A key aspect to growth is letting yourself and your body rest properly after you work the sh*t out of your muscles.
 09-19-2008, 08:36 PM         #12
westcoastdog  OP
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^^ I wouldnt consider biceps or triceps "main muscles" they are small and can be hit more then once a week. Your back, legs,& chest need the most time to recover becuase they are so big and are made up of so many different parts.
 10 years ago '05        #13
Rubix 
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 westcoastdog said:
^^ I wouldnt consider biceps or triceps "main muscles" they are small and can be hit more then once a week. Your back, legs,& chest need the most time to recover becuase they are so big and are made up of so many different parts.
yeah and because they are small, they shouldn't be worked more than once a week. you don't need a lot of volume for your bi's and tri's to grow and they can be overtrained very easily as opposed to a large muscle like the chest.

besides, if you're hitting bi's twice a week, you are essentially doing it 3 times..once from doing your back. what's worse is if you're hitting tri's "twice" a week, you're actually working it out 4 times - 2 being from isolation, 1 during chest and one during shoulder. this doesn't provide ample time for recovery.

personally, i get the most growth from limiting my bi's and tri's to 9 working sets per week always going heavy and hitting failure at the 6-8th rep.

as for the OP's question..yeah like everybody else said, it all depends on what you think is best for u. i used to do chest/tri's back/bi's but i find that my tri's and bi's are pretty much done at the end of the workout if i paired them up like that. whereas, when i pair chest with bi's, i still have enough in the tank to give my bi's the extra attention with heavy sets..same with tri's. i noticed that if i work my tri's after chest, i can only do about 195 lbs on the close grip but if i paired them with back, i can do 245..thats quite a difference.
 10 years ago '04        #14
123456 1 heat pts
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 Rubix said:
as for the OP's question..yeah like everybody else said, it all depends on what you think is best for u. i used to do chest/tri's back/bi's but i find that my tri's and bi's are pretty much done at the end of the workout if i paired them up like that. whereas, when i pair chest with bi's, i still have enough in the tank to give my bi's the extra attention with heavy sets..same with tri's. i noticed that if i work my tri's after chest, i can only do about 195 lbs on the close grip but if i paired them with back, i can do 245..thats quite a difference.
exactly how i feel
 10 years ago '08        #15
get_ate 1 heat pts
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Someone's knowledge is being exposed in this thread...
 10 years ago '05        #16
JustinSane|M 
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 get_ate said:
Someone's knowledge is being exposed in this thread...
I think you mean level of knowledge...well I hope you do anyways.
 10 years ago '06        #17
lexball50 
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I think its all opinion though cause a lot of the sh*t I read in the magazines and online didnt really work for me. A lot of the sets and programs they posted were sh*t. I got a trainner at my gym (which I didnt want to do, but I mainly wanted him for my diet) but I learned a hell of a lot. Im taking the cert test in a lil while and gonna try to do it part time at the my gym. But to the OP, get some books, take what guys said online and try em out.

BEST SITE EVER FOR WORKOUTS

 10 years ago '06        #18
Hit Em' Up 61 heat pts61
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 JustinSane said:
What I meant by one part a week are the main muscles like Biceps, Triceps, Back, Legs etc...those only need once a week. However, what you can do, and what I do is create routines where you work secondary muscles within the main groups over the course of a week. So what that means is say, you'll have your bicep day Monday, but if you do things right, on any other day, you can do exercises who's main goal may be to work on say, Triceps, but they also work on your bicep, just on a smaller scale. I know for myself, I do mostly 4 day splits which doesn't give time to do more than a part a week so I don't know what you guys' routines are like to permit that. Also, keep in mind that just because a body part doesn't hurt or isn't tired doesn't mean that it's ready to go through another session. A key aspect to growth is letting yourself and your body rest properly after you work the sh*t out of your muscles.
You can if your volume is good. but i wouldnt go over twice weekly for someone who considers themselves 'hardgainers'. If their not then most likely they wont be asking for advice here.
 10 years ago '05        #19
JustinSane|M 
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 Hit Em' Up said:
You can if your volume is good. but i wouldnt go over twice weekly for someone who considers themselves 'hardgainers'. If their not then most likely they wont be asking for advice here.
Not necessarily. Regardless of that though, I think this thread has made it clear that people do what works for them and you can't figure that out unless try various routines. I'm sure I could push myself to work the same areas more than once a week, but my routines aren't structured to all to allow that as well as I don't feel I need to to experience the same results.
 09-20-2008, 06:09 PM         #20
westcoastdog  OP
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^^ agreed, the real trick to keep making gains is to confuse your muscles. That dosn't mean try somthing new evey week, but evey couple of months change your pase, your split, or your reps. You will find lifts that will really work for you and can always stick with thoes through every routine, it could be as simple as changing your grip or time between reps. Bottom line keep your mucsles guessing, don't allow them to get use to one routine, cuz once that happens growth will be minaml.
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