Back and Bi's...which first or super set?

[JoBu]

I've been doing bi's and tri's on the same day, but I'm going to change up my split and do a back/bi day. Typically I do all my workouts as supersets for the sake of time. Would it be better to do all my back sets first which would also warm up and partially fatigue my bi's then follow with my curl sets? Or do all my curls which would then take them out of the back sets for more focus on the back muscles? Or stick with the back/bi superset method? The problem is that I can think of good reasons for each...someone convince me one way is best!

Thanx JoBu

 

[zackdarnell]

Do back first, then bi's.

 

[guldukat]

Finish your back routine--ALL of it--FIRST dude!
In this case, the only thing I could see you doing
after curls would be hyperextensions.

Alternating between, say, rows and curls is going
to kill the iron you're moving in the former (and
in pulldowns and/or chins).

In almost every standard back movement--and
by back I assume you mean lats for the most
part--the biceps are your weak link. The lats
are the biggest muscles in your upper body,
and have probably the greatest potential for
strength. (Doing strict pulldowns with 400 lbs.
is a good bit different than doing even paused
bench presses with the same weight: compare
the distance you'd have to move both.)

So, make the weak link even weaker by wearing
it out, and you'll have an even *harder* time
nailing your lats. You won't just be taking your biceps
out of the movement...you'll be taking your *only*
chance to work your lats out of the picture, too.

It'd also hurt your deadlift, if you do them...imagine trying to pull four plates for reps after you just took a grueling set of curls to failure. It ain't gonna happen. You need that damn grip!

Besides, your back routine should be a lot longer
than your biceps workout. You'd quickly run out
of things to superset. Consider that you've got
rows of maybe two types, some kind of pulldown
or chins, shrugs, and hypers to do, presumably each for a
few sets...if you did only what your biceps needed, you
*might* do two exercises and some forearm curls. That's
not enough to spread around.

 

[Rexbo]

Yeah always the bigger muscle first, even with a super-set routine. If your biceps are really gone once you get to them after a few workouts, maybe you could do more back sets on one day and less on another so you can insure getting your biceps when they are somewhat fresh.
But as a rule, the heaviest exercises first, and down from there.

 

[Lord_Suston]

they are right always do the bigger muscle first and then your secondary muscle last...

 

[Todd69]

You should definitely work your back first - no matter what! Your biceps will then be VERY warmed up and you can jump right into your biceps sets! If you do your biceps first, you won't be able to properly complete your back workout...infact your biceps will be screaming with pain trying to complete your back sets with all the pulling you'll need to be doing etc.

So yah, back first, biceps last! ALWAYS!

I hope this helps! For more fitness tips, advice and information, feel free to visit my personal training website @ http://members.shaw.ca/muscleman/

-Todd

 

[JoBu]

Thanks for the input everyone. I did my first workout of the new split today...chest\tri's and felt like I got a really good work on both. I'll do back\bi's Wed...back first of course

JoBu

 

[Citruscide]

As everyone has said, I always do back before my biceps... The Back is a larger muscle area and will generate more of a pump over your whole body... your biceps are used in the process of building your back... if your biceps are worn down form working out, they will hinder your back workout... hence, decreasing your overalll body pump and hurting your over all workout scheme.

C-ditty