Biceps+Back on same day ?

[brown_bomber]

Happy new year brothers! I currently train one on one off,all natural and combine back with biceps.Should this be enough of should I thrown in another day for biceps maybe with Legs ? My primary concern is overtraining.Ppl tell me biceps are easily overtrained esp if one is not on gear.Thanks!

 

[bignate73]

i wouldnt worry about overtraining per se, but more or less preexahaustion. when i do my back first, i tend to be blasted for biceps and not able to lift maximum weight. granted im still workinng hard, but not max weight for bi's so its up to you, work real hard either way but have a shorter workout for bi's and minimize load lifted or take a seperate day and work with higher load.

 

[MrMuscle]

Back/Bis is a exellent split. but like Nate said, its exhausting. and you might not be able to lift as much on your bis as if you did it with another musclegroup. but thats the beauty of this split. pre exhausting your bis, and then hitting them with everything you got. makes for alot of pain, and alot of growing.

 

[brown_bomber]

Thanks Bignate and Mr.Muscle! Great having guys who know their shit.

 

[javaguru]

Here is my current split, the first is for bulking the second is for maintenance/dieting.

Day 1: Chest\Triceps\Calves
Day 2: Back\Biceps\abs
Day 3: Off
Day 4: Legs\Lower Back\Calves
Day 5: Chest\Triceps\Biceps\abs
Day 6: Off

Day 1: Chest\Triceps\Calves
Day 2: Back\Biceps\abs
Day 3: Off
Day 4:Legs\Lower Back\Calves
Day 5:Chest\Triceps\Biceps\abs
Day 6: Off
Day 7: Off

A few notes: I combine my tricep and shoulder exercises. On tricep days I do a shoulder exercise and one tricep exercise with no more than six total working sets. On Bicep and back day I do a total of no more than six working sets for biceps and never more than nine working sets for bi's on non-back days. I do no more than ten working sets for major muscle groups. However, I do ten sets for calves since it's my weak bodypart.

When Bulking I focus on the eccentric and work in the four to eight rep range with a four second cadence for each rep. When dieting I work in the eight to twelve rep range with little rest between sets at a faster cadence. I also never do the same workout twice by changing exercises and order of each exercise. Although the barbell bench, squat and deadlift are a staple.

If you keep a training log you will be able to determine exactly what works for your body. I've found this works extremely well for me but individuals vary and that's why experimenting is so important.

 

[diamonddiceclay]

back should be on it's own day

 

[The mann]

you can do bi's when ever you want,...arms on one day,or back and bi's,up to you........

 

[Julez]

Here is my current split, the first is for bulking the second is for maintenance/dieting.

Day 1: Chest\Triceps\Calves
Day 2: Back\Biceps\abs
Day 3: Off
Day 4: Legs\Lower Back\Calves
Day 5: Chest\Triceps\Biceps\abs
Day 6: Off

Day 1: Chest\Triceps\Calves
Day 2: Back\Biceps\abs
Day 3: Off
Day 4:Legs\Lower Back\Calves
Day 5:Chest\Triceps\Biceps\abs
Day 6: Off
Day 7: Off

A few notes: I combine my tricep and shoulder exercises. On tricep days I do a shoulder exercise and one tricep exercise with no more than six total working sets. On Bicep and back day I do a total of no more than six working sets for biceps and never more than nine working sets for bi's on non-back days. I do no more than ten working sets for major muscle groups. However, I do ten sets for calves since it's my weak bodypart.

When Bulking I focus on the eccentric and work in the four to eight rep range with a four second cadence for each rep. When dieting I work in the eight to twelve rep range with little rest between sets at a faster cadence. I also never do the same workout twice by changing exercises and order of each exercise. Although the barbell bench, squat and deadlift are a staple.

If you keep a training log you will be able to determine exactly what works for your body. I've found this works extremely well for me but individuals vary and that's why experimenting is so important.

Day 5 seems to fit in a lot of body-parts..... what do you do one exercise per body part?

Looks quite good otherwise.

 

[mattcanning99]

Back / Biceps is a good split you may want because you are working them together as a unit, as they are both synergistic. similar to chest / tris / shoulders in one workout.

on the other hand, if you have a body part like biceps lagging and want them to catch up, a training principle commonly used to help with that, would be the priority principle, in which you train body parts at the beginning of each workout when energy levels are at their peak, to make sure you use good form through the entire range of motion. if both your biceps and your back are lagging in relation to the rest of your body, you might want to train them on separate days to make sure you use good form throughout. it's a bit harder to train your biceps with perfect form after an intense back workout. but the best advice is to do what works for you, and stick with it until it doesnt work anymore.

matt

 

[javaguru]

Julez- Regarding day 5, I generally do very little direct tricep work. So, I may do Flat dumbell presses and dips for chest and five sets of shoulder presses for triceps and shoulders. Likewise, biceps will likely get no more than six sets total on day five and abs four to six depending on how I feel. I generally do well on the volume approach. However, I'm switching day 1 and 2 around on my bulking split. Likewise, I'm removing biceps from day five, here is my slighly modified split......

Bulking
____________________________
Day 1: Back\Biceps\Calves
Day 2: Chest\Triceps\abs
Day 3: Off
Day 4: Legs\Lower Back\Calves
Day 5: Chest\Triceps\abs
Day 6: Off

Cutting
____________________________
Day 1: Chest\Triceps\Calves
Day 2: Back\Biceps\abs
Day 3: Off
Day 4:Legs\Lower Back\Calves
Day 5:Chest\Triceps\Biceps\abs
Day 6: Off
Day 7: Off