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 Anabolic Discussion Board
 How Do I Train Back Without Trashing My Biceps?
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| Author | Topic: How Do I Train Back Without Trashing My Biceps? | ||
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Elite Bodybuilder 
Posts: 703 |
Before you ask my form and warming up are good as far as back and biceps go. Also I train my biceps two days before back if that makes a difference. Anyone have the same problem? ------------------     | ||
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Cool Novice 
Posts: 24 |
Yeah if you worked your bis mad intense its natural itd be affected man. Tell me, whats different about training back 2 days before bi's ? WOuldnt that be better since it affects your back training so much? | ||
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Amateur Bodybuilder 
Posts: 206 |
why not switch it around so that you train back first and then bis 2 days later. I use something like this- day 1: back day 2: chest/bis day 3: off day 4: legs day 5: shoulders/tris day6: off back and legs are your biggest muscle groups, so I like to train them after a rest day when I'm fresh. | ||
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Cool Novice
Posts: 13 |
To help keep from trashing your bi's I recommend when you work you back to do a super light warm up set, then one set you can comfortably do about 15 reps, then the 3rd set train until failure, or as close as you'd like to be. That leaves you with only one hard working set per back exercise, and it keeps your arms from getting exposed to overtraining. I personally think a different workout schedule would help too. Monday I like to do chest/shoulders. It helps me get back my pump that I've lost over the weekend. Then Tuesday do shoulders/traps. You should have a total upper body pump by then that will last till thursday when you perfrom biceps/triceps/forearms. Do your legs on Wednesday. On Friday I like to repeat my ab workout and do nothing else on that day, except for a little cardio. I hope this helps, as I had the same problem with my arms exhausting before I could finish my back until I changed to this routine. I believe in short workouts, that are intense, to prevent overtraining. Unfortunately, I am not one of those genetically gifted people who can look at dumbells and grow, nor can I do 3 or 4 working sets and see anything but atrophy. Good luck. | ||
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Cool Novice
Posts: 42 |
How about training your back and biceps on the same day, beginning with back. That way your back gets most of the training effect, and your biceps are already half way trained before you finish them off seperately... | ||
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Cool Novice
Posts: 41 |
use overhand grips for every thing, so it works your forearms more than bis, especialy bent bb rows. also concentrate on pulling with your elbows. | ||
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Pro Bodybuilder 
Posts: 574 |
This usually happens when one of two things are present. 1. Your arms are not very strong. 2. Your back is very very strong. There is basically a demand for you to gain strength in your bi's. It would also be good to do bi's either on back day or after back day. B True | ||
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Amateur Bodybuilder
Posts: 155 |
it's all about concentration or the so called mind muscle connection. you just can't go through the motions you must concentrate and feel. ------------------ | ||
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Amateur Bodybuilder
Posts: 222 |
Pre-exhaust your back with machine or dumbell pullovers. Use drop sets and forced reps. | ||
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Guru 
Posts: 2335 |
You have to really concentrate on the back movement. Like on pullups the overhand grip is good, you can also use straps, but pay close attention to you shoulder blade movement. Think about the bones moving in your back. It is much more of a mental day for me on back day for this same reason of keeping my bis out of the movement as much as possible |
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posted January 10, 2001 05:35 PM