biceps/triceps question

[Manu]

As a rule people say to work first bigger muscular groups and after the smaller ones.
In a day working out arms, and by that rule one should first train triceps and then biceps.
How is this rule to be followed? It is ok to start first with biceps?
(you feel with energy higher at beguining of workout and want to make the best out of biceps). Is this wrong?

Give your opinion, Thanks


P.S: Also, Any comment on previous post: "The one-Arm a Day Arm Cure" ?

 

[Screwball]

I think that either is fine to work first. However, I think a better plan is to superset the two muscles by alternating exercises between them. An example: Skull-crushers - Barbell Curls - Push-downs - Hammer Curls.

 

[gymtime]

Bis and tris are both considered small muscle groups, even though technically tris ar bigger than bis. YOu would work them with the same volume, and you can start with either one.

 

[Manu]

Thank you

 

[Vortexx]

If you want to use a lot of weight and still keep low rest time between sets (2 ways weys to up the intensity) you might consider doing a "slice" routine :


1 biceps exercise for 3-4 sets
1 triceps exercise for 3-4 sets
1 biceps exercise for 3-4 sets
1 triceps exercise for 3-4 sets
etc....

The triceps "slices" between 2 biceps exercise and serves as active rest for your biceps, it will grant you 5-8 minutes for the next biceps exercise, so that you can use maximal weight, yet working the triceps you keep your arm pumped up. Same story for triceps...


A nice sliced program would be:

3 * 8 barbell curl
---
3 * 8 barbell or dumbell skull crusher
---
3 * 8 scott barbell curl
---
3 * 8 weighted dip or close grip benchpress or pushdown
---
3 * 10 alternate dumbell curl
---
3 * 10 reverse grip cable pushdown
---
3 * 12 cable curl to head or conentration curl
---
3 * 12 one-arm cable kickbacks or slow dips between benches

Usually I start with the biceps exercise as it lubricates the elbow for the triceps pressing to come and a pumped biceps is kind of a cushion to catch the "nose breakers":

But you can slice 'm around every other training

 

[Manu]

Thanks Vortexx

It makes a lot of sense that workout.

I will try it soon

 

[gettinlarger]

when we refer to working larger muscle groups first, we mean chest, then tris, or back, then bis. bis and tris are both considered smaller groups, and as gymtime said, you can start with either one.

 

[Phenotype X]

gymtime knows what's up, as usual...

 

[The Shadow]

As a rule people say to work first bigger muscular groups and after the smaller ones.
In a day working out arms, and by that rule one should first train triceps and then biceps.
How is this rule to be followed? It is ok to start first with biceps?
(you feel with energy higher at beguining of workout and want to make the best out of biceps). Is this wrong?

Give your opinion, Thanks


P.S: Also, Any comment on previous post: "The one-Arm a Day Arm Cure" ?

I think "screw hit it.

Alternate exercises.

Note - I like to get a pump on bis before nose breakers or french press - nice little cuchion to squeeze some extra reps