Back/Biceps & Chest Triceps or Back/Chest & Bis/Tris

I dont lift heavy cause I'm in my 30s and have no need to get huge because its hard to maintain and its completely unnecessary. I'm just curious what you weight lifters thought. Everything Ive read is pretty much 50/50 on what people think is better.

I was taught chest/tris and back/bis.

Same here as far as what I was always taught. Do the chest with tris and the back/bis.

But I will say this, after years of working out heavy, not so heavy, light and everything in between. In my experience, it doesn't matter that much. In fact, I find that doing it one way for a week and then switching it up works best for me. My triceps sometimes respond better by doing them the same day as biceps. Then the next I'll do them more traditionally, on my chest day. And my biceps respond best when I do them right after my chest,so I like that sometimes. Switching up really does confuse your muscles a bit and can give you good results.

Confusing the muscles does not include training it in the wrong slot.

 I've done tri's/bi's together but as an extra workout, not a switch. You could try it for a bit & see if you get results but I don't see why it would make any real difference. 

 JMO, but I think lifting light is a waste of time..........I'm nearing 50 & still lift heavy. Any time in the gym is better than none at all..........but trust me, you're not gonna get huge unless it's your life's ambition.

Train, no matter what anybody tells you, when it comes to these splits we are talking about, there IS no wrong slot. I have spoken to guys I work out with on occasion and tried it myself, and by switching up the bis/back thing and instead doing bis with tris, your triceps will not suffer a failed workout but instead sometimes respond even better. I'm not saying everyone is the same, but most of us can and do get results by switching it up. And, as you stated before, you're not looking to "bulk up" necessarily, so it sounds like your in the same boat as me. I have done it this way just in the past couple of years and gotten results after not listening to others that tried to get me to try it this way. So you really will not mess anything up.

Good luck with your workouts and your wagers bro

Quote Originally Posted by TRAIN69:



Thats almost helpful. Please expand.

Muscle confusion is attacking the area constantly from different angles when they are due to get abused.

See the guy in the gym that benches every chest workout? See the guy again in a year and he looks exactly the same?

Tell me, how much strength do your biceps have after training back?

Right - very little.

Put up my routine but it took 28 years of shit to finally get it spot on. Have to work and experiment for a long time to find the slots.

Mugg, I tried crashing bis and tris on thew same day for a month or so but it just doesn't work. The blood wont transfer back and forth because the triceps will dominate. My entire arm just remained flat. Waste of time.

Maybe some you have success with it but not me.

So what is your average workout routine for a week, if you have time to post? Thanks for the response.

2 on 1 off split w/ 4 different routines. It is perfection the routine - for me at least.

Tell me your routine and I'll chime in with some tips for you to think about.

Cardio everyday.

Mon-chest/tris/thighs

Tues-back/bis/hams

Wed-shoulders/abs/calfs

thurs-sat :repeat cycle, but lower weight, more reps

sunday-rest

Every 4 weeks I switch to chest/bis and back/tris, and then back after 4 weeks. Obviously there are saturdays I dont make it to the gym and a day here and there through the week due to work or other obligation, so I use those as extra rest days.

Thanks SW

Respectfully.

Cardio everyday. No

Chest and quads are two major muscles that require intensity and can/will leave the body gassed.

Kick chest w/ bis and stay there.

Training back after quad day is also a no no. Your back is heavily involved in any sort of leg movement unless you sit on a leg press or leg extention with an ipod. I dunno how intense you go.

3 on 1 off is a hell of a split. Rest more.

PS, no chest with tris, train side delts (not rear delts with tris)

Don't mean to sound like a drill sarg but c'mon you guys. Grow outside of the gym, not in it.

My .02 cents.

Oops did it wrong the first time lol. Anyay, thank you for sharing your thoughts and your experiences with these things. Very helpful

Thanks for the response. Right now I'm trying to lose weight, so cardio is my priority. I dont do intense legs (squats etc) because they kill my knees. Anyways, what would you recommend as a good mon/tues workout and a thurs/fri workout? Do you work the same muscle group more than once a week? Is it too much to work the same muscles on monday and thursday?

Mix up your cardio. Remember to rest that heart because it needs shock as well to lose fat. More more more is a constant issue. Shock your metabolism with every other day.

Yes to answer your final question. Move fast, set a clock on your wrist to 45 minutes of weights absolute tops. Then hit cardio.

Mix up cardio as well. Treadmill sprints, bike, stairclimber - etc.

Body will adapt to any regular routine and not respond.

Heavy bag or speed bag in your gym. Pound it for 2 minute rounds. Sounds like your cardio can handle it.

.

So do you just work each muscle group once a week? What does a typical mon/tues workout look like for you?

Thats for all the input.

once a week - some muscles get it twice on a 4 day split  -depending on a fatigue off day.

Training is psychology and mind control.

Please remember to under train but with high intensity. Professional card holders will tell you that but they constantly fight it.

 I've never done it on a regular basis.........just at home when bored.

 My splits are pretty simple & common...........chest/tri's on Monday......back/bi's Tues...........off Weds...........legs Thurs............shoulders/Fri.........& I'll vary that but will try to keep 2 days between chest & shoulders. I also take a whole week off occasionally just to heal/recharge.............needed more at my age.