Alternatives?

  1. New Member
    W13NY's Avatar
    Stats
    5'10"  184 lbs.
    Join Date
    Aug 2008
    Age
    22
    Posts
    76
    Rep Power
    113
    Level
    8
    Lv. Percent
    59.13%

    Alternatives?


    I always seem to be too fatigued by the end of a back workout to give my biceps enough focus and the same thing with triceps from chest. Should I have an arms day along with my other days or maybe do Shoulders/Tris and Legs/Bis. What seems to be the best alternative?

  2. Board Sponsor
    Rodja's Avatar
    Stats
    5'10"  220 lbs.
    Join Date
    Jan 2006
    Age
    30
    Posts
    23,190
    Rep Power
    945898
    Level
    92
    Lv. Percent
    13.35%
    Achievements Reputation ProReputation AuthorityPosting ProPosting AuthorityPosting VeteranPosting Royalty

    What's your current routine for said groups? They generally don't need as much attention as you think they do as they are secondary muscles.
    M.Ed. Ex Phys
  3. New Member
    W13NY's Avatar
    Stats
    5'10"  184 lbs.
    Join Date
    Aug 2008
    Age
    22
    Posts
    76
    Rep Power
    113
    Level
    8
    Lv. Percent
    59.13%

    Back/Bis (currently)

    Rack Deads 3 Sets with 2 Warmups
    BB Rows 3 Sets
    Wide Grip Pullups 4 Sets
    DB Rows 3 Sets
    Reverse Pulldowns 3 Sets

    BB Curls 3 Sets with 1 Warmup
    Hammers 3 Sets
    Preachers 3 Sets


    Chest/Tris
    Flat BB 3 Sets with 2 Warmups
    Incline DB 3 Sets
    DB Flys 3 Sets
    Decline 2 Sets

    Close Grip Bench 3 Sets with 1 Warmup
    Dips 3 Sets
    Overhead Rope Extensions 3 Sets
    •   
       

  4. Board Sponsor
    Rodja's Avatar
    Stats
    5'10"  220 lbs.
    Join Date
    Jan 2006
    Age
    30
    Posts
    23,190
    Rep Power
    945898
    Level
    92
    Lv. Percent
    13.35%
    Achievements Reputation ProReputation AuthorityPosting ProPosting AuthorityPosting VeteranPosting Royalty

    Reduce the volume and add in a small session where you make up the volume. Increased frequency over volume, IMO.
    M.Ed. Ex Phys
  5. New Member
    Doss's Avatar
    Stats
    5'11"  210 lbs.
    Join Date
    Oct 2011
    Posts
    324
    Rep Power
    8628
    Level
    16
    Lv. Percent
    31.45%
    Achievements Reputation Pro

    I train bis with back, and chest with tris, but also hit arms after shoulders.

    On back/bi or chest/tri days where the arm muscle is already pre-exhausted I usually train with higher volume. It's hard to do heavy, heavy curls after rowing your ass off, so I get done with back and then do 5-7 sets with 12-20 reps for the bicep. Same applies for triceps following chest.

    On shoulders day, though, I train arms heavy. 6-8 reps generally and between the two sessions per week my arms are right where I want them. (Okay, they could always be bigger haha)

    Try it out!
    Go hard. Go heavy. Never stop.
  6. Advanced Member
    schroedes's Avatar
    Stats
    6'0"  221 lbs.
    Join Date
    Feb 2012
    Posts
    555
    Rep Power
    5613
    Level
    19
    Lv. Percent
    32.61%
    Achievements Reputation Pro

    Quote Originally Posted by Doss
    I train bis with back, and chest with tris, but also hit arms after shoulders.

    On back/bi or chest/tri days where the arm muscle is already pre-exhausted I usually train with higher volume. It's hard to do heavy, heavy curls after rowing your ass off, so I get done with back and then do 5-7 sets with 12-20 reps for the bicep. Same applies for triceps following chest.

    On shoulders day, though, I train arms heavy. 6-8 reps generally and between the two sessions per week my arms are right where I want them. (Okay, they could always be bigger haha)

    Try it out!
    I second this
    T2
  7. Elite Member
    CountryLiftin's Avatar
    Stats
    5'9"  195 lbs.
    Join Date
    Sep 2010
    Posts
    5,222
    Rep Power
    719082
    Level
    56
    Lv. Percent
    69.2%
    Achievements Reputation ProReputation AuthorityPosting ProPosting Authority

    Throw in arms every other cycle through your lifts. I like doing little accessory days because otherwise I feel like my body is falling apart from overworking. A lot of guys actually overtrain their biceps especially so you want to lookout for that.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
  8. New Member
    MrChocoLate's Avatar
    Join Date
    Jul 2012
    Posts
    151
    Rep Power
    61758
    Level
    15
    Lv. Percent
    56.18%
    Achievements Reputation ProReputation Authority

    I train calfs with back and biceps with shoulders so i have much energy.And legs always alone.
  

  
 

Similar Forum Threads

  1. EagleResearch Alternatives
    By Champ in forum Anabolics
    Replies: 12
    Last Post: 02-22-2004, 02:04 PM
  2. Triacana... Safer alternative to T3
    By Blatalian in forum Anabolics
    Replies: 12
    Last Post: 09-14-2003, 03:46 PM
  3. clomid alternative
    By empiremica in forum Anabolics
    Replies: 7
    Last Post: 07-24-2003, 01:45 PM
  4. Squat Alternative Question
    By rayk1029 in forum Exercise Science
    Replies: 3
    Last Post: 06-30-2003, 06:21 PM
  5. Squat alternatives?
    By T-Bar in forum Exercise Science
    Replies: 15
    Last Post: 06-23-2003, 12:57 AM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Log in
Log in