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Message
How often do you work out bi’s and tri’s? Push/pull?
Posted on 4/6/21 at 3:39 pm
Posted on 4/6/21 at 3:39 pm
I’ve been working out target muscle groups once a week. I love that I’m sore and the fibers are torn each time. Should I be hitting them twice a week for maximum growth?
Also...
Chest with tri’s and back with bi’s or
Chest with bi’s and back with tri’s?
Also...
Chest with tri’s and back with bi’s or
Chest with bi’s and back with tri’s?
9
Posted on 4/6/21 at 4:00 pm to pwejr88
quote:
Should I be hitting them twice a week for maximum growth?
if you can handle the extra volume...yes.
Posted on 4/6/21 at 4:01 pm to pwejr88
As long as you’re recovering, yes.
Posted on 4/6/21 at 4:09 pm to DeafJam73
Like pretty much everything else it depends on what my body is telling me. I'll hit anything multiple times a week if I feel I didn't hit it hard enough or didn't get sufficiently sore.
This post was edited on 4/6/21 at 4:14 pm
Posted on 4/6/21 at 4:19 pm to pwejr88
quote:
Chest with tri’s and back with bi’s or
Chest with bi’s and back with tri’s?
I prefer chest with back and bi's with tri's. I sometimes struggle to keep my shoulders pulled back when I bench press so working back first by doing rows helps me to connect better when I bench. I like doing bi's and tri's the same day because I like the pump. I'll typically do them 3x a week for 10-12 weeks and then I won't touch any isolation movements for 10-12 weeks to help re-sensitize.
Posted on 4/6/21 at 4:26 pm to Loaner1231
quote:
Like pretty much everything else it depends on what my body is telling me. I'll hit anything multiple times a week if I feel I didn't hit it hard enough or didn't get sufficiently sore.
This is not a good way at all to gauge your readiness. You can "feel" like shite and be primed or feel great and be rundown.
Posted on 4/6/21 at 4:33 pm to Mingo Was His NameO
quote:
You can "feel" like shite and be primed or feel great and be rundown.
I'm not skipping anything, I'll just do some stuff multiple times a week. I do factor in my performance as well.
Posted on 4/6/21 at 4:33 pm to Loaner1231
Soreness is not indicative of good training. I very rarely feel sore anymore. Unless you’re a beginner, you should not need to hit anything more than twice per week.
Posted on 4/6/21 at 4:34 pm to Loaner1231
quote:
I'm not skipping anything, I'll just do some stuff multiple times a week. I do factor in my performance as well.
Yeah, it's dumb
Posted on 4/6/21 at 4:52 pm to Mingo Was His NameO
quote:
Unless you’re a beginner
Far from it.
quote:
Yeah, it's dumb
Whatever you say.
Posted on 4/6/21 at 4:54 pm to Loaner1231
What’s your experience? What’s your squat?
Posted on 4/6/21 at 4:59 pm to DeafJam73
quote:
What’s your experience? What’s your squat?
Been lifting since high school, competed in push pull competitions for a few years between 2013-2016. Placed 2nd to Garret Griffin in the Clash for Cash for overall bench over body weight. Front squat or back squat?
Posted on 4/6/21 at 5:04 pm to pwejr88
It’s all about the accumulated volume. You can hit it 7 days a week if you want.
Posted on 4/6/21 at 5:10 pm to Loaner1231
Back squat.
Posted on 4/6/21 at 5:20 pm to DeafJam73
Trash. 525 @ 181
For comparison sake my best performance on bench was 415 in the 165.
For comparison sake my best performance on bench was 415 in the 165.
This post was edited on 4/6/21 at 5:23 pm
Posted on 4/6/21 at 5:27 pm to pwejr88
My base workout when not doing some other template or focusing on some specific task is 531 BBB. Basically I try to hit each muscle group with a strength day and a volume day in a given week and that includes them arms.
Ex
Day 1
Chest - Strength
Shoulders - Volume
Tricep - Strength
Bicep - Volume
Day 3
Shoulders - Strength
Chest - Volume
Bicep - Strength
Tricep - Volume
Arms are really just accessory items though, so not really getting into crazy spreadsheet tracking. Strength day would be 3x10 or 5x10 and volume day would be lighter weight shooting for 5x20. There is also no reason to do 3 or 4 different bicep or tricep exercises in a given day, but some will probably disagree. Pick one exercise and just hit it hard. Your biceps and triceps are also getting worked out in Bench and Press, which we know any normal man would not skip.
Day 2 and 4 are Legs (Squats) and Back (DLs), which is not relevant here.
No science behind the above, but I am believer in hitting the muscles twice a week. How you choose to is up to you.
Ex
Day 1
Chest - Strength
Shoulders - Volume
Tricep - Strength
Bicep - Volume
Day 3
Shoulders - Strength
Chest - Volume
Bicep - Strength
Tricep - Volume
Arms are really just accessory items though, so not really getting into crazy spreadsheet tracking. Strength day would be 3x10 or 5x10 and volume day would be lighter weight shooting for 5x20. There is also no reason to do 3 or 4 different bicep or tricep exercises in a given day, but some will probably disagree. Pick one exercise and just hit it hard. Your biceps and triceps are also getting worked out in Bench and Press, which we know any normal man would not skip.
Day 2 and 4 are Legs (Squats) and Back (DLs), which is not relevant here.
No science behind the above, but I am believer in hitting the muscles twice a week. How you choose to is up to you.
This post was edited on 4/6/21 at 5:29 pm
Posted on 4/6/21 at 6:02 pm to pwejr88
I really enjoy the Push/Pull/Legs 2x split you do each twice a week with one day off.
Push day is Chest/Tris/Front and middle delts
Pull day is Back/Biceps/Rear delts
Then leg day
Allows you to his ever muscle group 2x per week with a solid 48hours between and little to no overlapping. Only overlapping I find is hitting a pull day followed by a leg day with deadlift
Push day is Chest/Tris/Front and middle delts
Pull day is Back/Biceps/Rear delts
Then leg day
Allows you to his ever muscle group 2x per week with a solid 48hours between and little to no overlapping. Only overlapping I find is hitting a pull day followed by a leg day with deadlift
Posted on 4/6/21 at 6:09 pm to Loaner1231
quote:
Trash. 525 @ 181 For comparison sake my best performance on bench was 415 in the 165
Ok so you’re a power lifter. You’re probably focusing on your big 3 main lifts with low volume and high intensity.
The low volume allows you to increase frequency. Someone who does 4x10 on bench followed by OHP, dips, lateral raises, tricep push downs all with high intensity and volume will not be able to recover from more than 2x week.
And very little people are interested in powerlifting. Most people want to look good and be strong and healthy without stressing their joints
This post was edited on 4/6/21 at 6:11 pm
Posted on 4/6/21 at 6:18 pm to Loaner1231
That’s damn good numbers.
Posted on 4/6/21 at 6:18 pm to ThreauxDown
Powerlifting doesn’t stress the joints.
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