volatileacid

I work both in one session once a week...

have been doing so for a long time...

Do many of you do the same?

My main question is... does it matter that I do 6 exercises, starting off with biceps, then moving onto a back exercise, then back to biceps, back, bi's and finally back again....

Would it be more prudent to work the back with three different sets all in one go... and then hit the biceps with three different sets.... or can I continue to alternate like I do?


The reason I alternate is so that my biceps get a quick rest (yes I know their secondarily involved with back, but not primary..) so that I can really hit them again on their set, and the same for back if you get what I mean....

Cheers...

TH&S

Bigger muscles first. Always.

I do 2/3 back exercises, and 1 set (so 1 exercise) for Bis

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D: 220 | B: 110 | S: 170 | Target: 550

volatileacid

Just one Bi set .... :/

Do you think I'm over training then...

For Bi's I do some hammer curls, ez/olympic bar curls... and finish off with some preacher/machine curls.. (9 reps total!).......

I'm going to find it hard to cut down to one set ... picking just one of those exercises a week (if I am over training...)

#22

I do 2 sets which i think works out really well, my bi's have probably grown the most since downsizing my routine a little bit (i also used to do 3 exercises for bi's). I do drag curls with a BB and preacher curls on a bench, so no machines.

Chris4Pez

TBH your bi's will grow with back workouts anyway especially if your using compound movements, but if your training both then train back first as already stated and then bi's!

TH&S

I always pair back and Bi's. Mine aint the biggest I'll be honest. Maybe 16" tops.

But after heavy Deads/Rows/Chins and maybe some lat pulldowns I'm lucky if I can get ten reps out for a set of Bi's

But thats just me.

Don't take what any one says as gospel - but if your back is growing - then your Bi's will too

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D: 220 | B: 110 | S: 170 | Target: 550

Chris4Pez

^^^^^^^^^^^^^^ agreed

Bulldozer

My arms have grown just fine the last 18 months with no direct arm work at all.

I have recently started training arms and for bi's i do 4 sets a week.

Train them twice a week tho, 2 sets each session. Just barbell curls at mo.

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Nytol

I've always trained back and bi's together, but your alternating WO is a really bad idea, there is no way you could do a set for back after doing a set for biceps if you were putting in the required effort.

An example of how I'd do it would be

Bent Over Row
Chins
EZ Curls
DB Preacher Curl

But if you are just starting out, you could avoid direct arm work altogether and probably grow better as Bulldozer said.

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Chris4Pez

Defo agree just do compounds all the way !!!!!!!!!!

Nytol

Well I did say 'if your just starting out', but in 2006 I hurt my bicep tendons and could not really do any direct arm work for bi's or tri's for a couple of months, and they grew, but it takes bollocks to stop training arms,

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MXD

Have you boys heard of hst? (hypertrophy specific training?)

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Bulldozer

Yep

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MXD

Do you know if many people have tried it on here?
It just seems that so many people do a standard split..

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Bulldozer

Dont hear much about it on this board mate, it seems bigger on the american boards.

I have never tried it personally.

But wouldnt call my training standard lol

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