Bi's or Tri's First?

When training arms on an arms only day, which is recommended to be done first? Bi's or Tri's?
:dry:

I start with biceps but alternate between biceps and triceps....so I would do for eg standing barbell curls and then in between bench dips, then hammer curls and then standing extentions...etc...gives time for muscles to rest so I can hiot a heavier weight for the second excersize....

Depend on my program . Either I super set between the two. Or I train them on chest days .

Good question though .

If you have stubborn Tri's training them first may help.

Correct but switch it around, to give each muscle a fresh start...

You guys saying do a set of tri, then a set of bi?

Or do a full tri workout then a bi workout after? Thats what i generally do....

would the super setting of doing a set of bi then a set of tri straight after be better?

Wayne wrote:

You guys saying do a set of tri, then a set of bi?

Or do a full tri workout then a bi workout after? Thats what i generally do....

would the super setting of doing a set of bi then a set of tri straight after be better?

Well the way I see it is if you let the muscle rest it allows you to hit it again with a heavier weight which you need for size gains etc...So one set bis the alternate with a set of tris etc gives each muscle group time to rest...plus it keeps up your heart rate....

Thanks for all the input.
I changed my training routine this week to what i think would be better, and today is my arms day... i wont lie, i am battling to put some size on my arms! The Fockers just wont grow.

New Routine:
Monday : Chest and Calves
Tuesday : Arms
Wednesday : Legs
Thursday : Shoulders
Friday : Back

(Big muscle, small muscle, big muscle, small muscle, big muscle)

A big mistake that people tend to make is over training especially on the smaller muscles like biceps and triceps. If you dedicating one day for arms only chances are you are over training them. Remeber when doing back or "pulling" exercises the biceps are secondary muscles in performing them and get worked out pretty well anyway.

Barbell wrote:

A big mistake that people tend to make is over training especially on the smaller muscles like biceps and triceps. If you dedicating one day for arms only chances are you are over training them. Remeber when doing back or "pulling" exercises the biceps are secondary muscles in performing them and get worked out pretty well anyway.

I agree, but i have been doing chest and Bi's and back and Tri's for the last 8 weeks, and not getting results, hence i need to do something about this. VERY urgently!
Will probably do arms and abs together on the same day.
I battle mostly with arms and calves.

And i do have a proper workout plan for them in place.

Mr_SA wrote:

Barbell wrote:

A big mistake that people tend to make is over training especially on the smaller muscles like biceps and triceps. If you dedicating one day for arms only chances are you are over training them. Remeber when doing back or "pulling" exercises the biceps are secondary muscles in performing them and get worked out pretty well anyway.

I agree, but i have been doing chest and Bi's and back and Tri's for the last 8 weeks, and not getting results, hence i need to do something about this. VERY urgently!
Will probably do arms and abs together on the same day.
I battle mostly with arms and calves.

And i do have a proper workout plan for them in place.

why not try Chest and Shoulders and then back and arms...legs get done on a day by them selfs. doing chest hits the front delts hard and by the time you hit shoulders the side and rear are warmed up ready to go. Doing back warms up biceps really nicely. the rest days in between will ensure recovery.

Barbell wrote:

Mr_SA wrote:

Barbell wrote:

A big mistake that people tend to make is over training especially on the smaller muscles like biceps and triceps. If you dedicating one day for arms only chances are you are over training them. Remeber when doing back or "pulling" exercises the biceps are secondary muscles in performing them and get worked out pretty well anyway.

I agree, but i have been doing chest and Bi's and back and Tri's for the last 8 weeks, and not getting results, hence i need to do something about this. VERY urgently!
Will probably do arms and abs together on the same day.
I battle mostly with arms and calves.

And i do have a proper workout plan for them in place.

why not try Chest and Shoulders and then back and arms...legs get done on a day by them selfs. doing chest hits the front delts hard and by the time you hit shoulders the side and rear are warmed up ready to go. Doing back warms up biceps really nicely. the rest days in between will ensure recovery.

You say do chest and shoulders together. But, after chest, if you have trained hard enough, you should be way too tired to push hard on shoulders, therefore, shoulders will not get a good workout.
If this is what you are doing, then i REALLY suggest you try my workout routine about, and see the difference.

Funny this came up! i'm reading through some old Flex mags from the 90's and just read an article by Mike Matarazzo who had some of the freakiest arms around and he suggested Tri's to start off.
I gave the Bi workout a sort-of "platform". I started doing them that way round last week and i must say i will definately stick to it for a while.

I will give it a try this week actually. Never ever thought of doing tri's first..

Wont hurt to try

90% of the time i do tri's first...Maybe i should try it the other way around?

I tried the Bi then tri then bi then tri workout yesterday, and it turned out to be one of my most hectic arms workouts EVER!
And it works well, as you will do a bi exercise, and then a tri, when you come back to the bi exercise, you have regained 95% of strength in your bi's, and can push them hard again, and then the same for the next tri workout!
Then again, what is stated above also makes sense (Tri's first), as your tri's make up 2/3 of your bicep, therefore is the bigger muscle, and should be trained first.

MY ADVICE:
Alternate... Bi Exercise, Then Tri Exercise, Then Bi Exercise etc etc.

swop it around 1 week 1 week.... gives each muscle to have a 'fresh' start

Mr_SA wrote:

I tried the Bi then tri then bi then tri workout yesterday, and it turned out to be one of my most hectic arms workouts EVER!
And it works well, as you will do a bi exercise, and then a tri, when you come back to the bi exercise, you have regained 95% of strength in your bi's, and can push them hard again, and then the same for the next tri workout!
Then again, what is stated above also makes sense (Tri's first), as your tri's make up 2/3 of your bicep, therefore is the bigger muscle, and should be trained first.

MY ADVICE:
Alternate... Bi Exercise, Then Tri Exercise, Then Bi Exercise etc etc.

good to hear....what exercises did you do?

Hi People,
Did arms this morning and followed your suggested routine: tris, bis, tris, bis, tris, bis. What a difference! It worked well, thanks !

:dance

good stuff!

I tried shoutders and chest together,my shoulders are alot stonger so i started with them to pre-exhaust them,then did chest so my front delts are tired trying to gey my chest to work more.Lol dont know if it worked though....

I tend to do what barbell does, i generally do 2 bi's exercises consecutively followed by two tri's exercises and repeat the process again just to give each muscle a decent break between exercises. This good or bad?

i also do chest bis, back tris but have only been doing it for 3 weeks now, u say it doesnt work for u ? hmmmm do u tink i should continue for this routine for a few more weeks or change as well? And whe u say u getting no results, do u mean absolutely no increase in strength or u r only getting minimal gains?