Can you work out your biceps, triceps and chest the same day ?
Workout routines are what exercises, how many sets, how many reps etc. that you do for each muscle. For example, 3 sets of the flat bench press, 3 sets on the incline bench press, and 2 sets of flat bench dumbell flyes is an example of one of the many chest weightlifting workout routines. A workout split is a term given to how you split up your workout. What days you do what muscle on. For example, doing biceps back and legs on Monday, and doing triceps shoulders and chest on Thursday is a workout split. Here i will give you some sample workout routines, the routine I use, and tell you how to make your own workout routine. One rule when making weightlifting workout programs is to make sure to split it so that you aren't overtraining. Doing chest on Monday, then triceps on Tuesday, then shoulders on Wednesday will overtrain your triceps. Why? Because just about every chest and shoulder exercise works the triceps secondary. And almost every back exercise works the biceps secondary. So, you would need to do 1 of 3 things when making your workout routines and splits: 1) Work chest, triceps and shoulders on the same day, and biceps and back on the same day so that it's ok if the secondary muscles get worked that day, because your doing them anyway. 2) Separate those muscles that work a secondary muscle so that they are far enough apart not to overtrain you. For example, do Chest Monday, triceps on Wednesdays, and shoulders Friday... and biceps Monday with chest, and back Wednesday or Friday. 3) This is personally what I prefer, and do myself. Do chest and triceps Monday, and shoulders Thursday, and back and biceps together on Friday.
Is it bad to work out my biceps and triceps every day?
YES! It is bad! When you work your muscles, you're actually tearing and damaging muscle fibers. Muscles get bigger because when you damage them through exercise, they grow back bigger and stronger so that they are more resistant to the same damage. This is called muscular hypertrophy. If you don't give your muscles time to rebuild and repair themselves before you hit them again, they won't grow. And worse, you could tear a muscle and injure yourself. Because you're doing more calisthenic (body weight resistance) type exercises for your chest, the danger of that is lower, but you're still over training and won't get bigger as fast. As for the curls, biceps get torn all the time from over training with curls. You'll see better results if you rest 2-3 days between workouts for each body part, and work out harder when you do. This is what I suggest: For chest, stop doing the 4x15 thing. Your body's probably used to that and it's not as effective. Instead, for pushups and dips, do 3 sets to failure. This means do a set until you can't do any more. Rest 2 minutes. Do another set until you can't do any more. Rest 2 minutes, then do it again. Do pushups one day, and then dips on your next chest day. Also work in some incline/decline pushups as well and vary the width of your hands. Hands closer together will work the triceps more. For biceps, you need to mix up the reps, sets, and weight frequently. Do higher weight with lower reps one time, and vice versa another. Also focus on good form, your elbows shouldn't move, and you shouldn't be arching your back too much to complete a rep. When you're not able to do any more reps, switch to hammer curls, or cheat a little to get the weight up, but then do a 5 count as you slowly lower the weight. This is called a negative rep and they are great for making sure your muscles are completely fatigued when you quit. If you have a set up for it, you can also start your biceps work outs by doing some pullups. Do 3 sets to failure before you start your curls. This will also work your back, which is a good side benefit because your body can carry a lot of mass in your back and it makes you look alot bigger. And don't forget to eat. Alot. Your muscles will NEVER get bigger if you don't fuel them properly.
Is it ok to work biceps and triceps the same day?
Solely depends on your program. You wouldn't want to train biceps if you have a "back day" the next day, and you wouldn't want to train triceps if you have a "chest day" the next day. You're using those muscles and to be able to lift your maximum capacity, you'd want to keep your arms fresh. You get my point, but if your program is upper body on the same day, then of course you have(!!!) to train your biceps and triceps on the same day.
Is it okay to work triceps one day then biceps the next day?
I want to gain muscle size and I was wondering if its okay to work triceps/chest one day then the next day biceps/back. Biceps and triceps are considered the same muscle group so is that okay? This is how my exercise program would be... MONDAY- Triceps and chest TUESDAY- Biceps and back Wednesday- Lower body Thursday- Triceps and chest Friday- Biceps and back Saturday- Lower body
Chest and Triceps in the Same Day?
I would recommend trading your triceps for your biceps so that you work your triceps/chest together and your biceps/back together. You'll find a lot more workouts that use your back when your using your biceps. The muscle groups I listed are naturally symbiotic to each other so you work them together a lot. For example: doing a standing bicep curl forces your lowerback to keep you upright and rows "start the law mower" if you prefer a different title flex your biceps while your back abducts your arms. A lot of workout programs recommend this and I would too.
I focus on arms once a week. Is it good to focus on biceps first and then triceps?
IF you MUST schedule an “arm day” into your program, then the best thing to do is triceps first.Why?Because triceps are a bigger muscle group and take up more real estate on your arms. The key to larger arms is not in your biceps, it’s in your triceps.It’s always a good idea to focus on more compound, or larger muscle groups first, so that you can perform the movements when your energy level is at its highest.Compound triceps work includes close grip bench press, and dips.The biceps are criminally overrated and overworked by the average gym-Bro. Truthfully, the biceps are really not SUPER important for overall strength and development of the physique. Sure, you want a balanced look, but the people you see doing curls for 45 minutes straight are missing the big picture.Bicep work should also start with something more compound such as chin ups, working down to more and more isolated movements from there (with the most isolated being concentration curls). You want to use the muscle to move the highest amount of weight possible while you still have the strength and energy to do so.Pics related, my armsFollow me on Instagram for more content and help at Joe.Lifts.Bro