Alternatives?

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    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?

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    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
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    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
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    Reduce the volume and add in a small session where you make up the volume. Increased frequency over volume, IMO.
    M.Ed. Ex Phys
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    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.
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    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
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    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
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    I train calfs with back and biceps with shoulders so i have much energy.And legs always alone.
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