MESO-Rx
Anabolic Steroids
Work triceps & chest same day?
- Thread starter sparkycat
- Start date
esco
New Member
best to go with the bigger muscle first. chest then tris
Always do chest before tris or shoulders if your working them on the same day.
G-Head
New Member
The decision should be different for person to person. I prefer to use muscle priority when writing up programs so if your triceps are the weakest of the two train it first, but NOT ALL THE TIME. I would change up the sequence of muscle groups trained, and the sequence of exercises trained. This change allows for more of a "shock" to promote growth for stubborn muscle groups.
THIS IS, OF COURSE MY OPINION.
THIS IS, OF COURSE MY OPINION.
Southernjuice
New Member
I have always done it with pre-exhaustion in mind....work tri first then get more chest and less arm work out of your chest routine. Of course i don't do this for every workout.
Definitely Chest first then Tris. It's a bigger body part and you'll be warming up the tris quite nicely during your bench routine.
Southernjuice
New Member
To each their own but if i work chest first then my tris do most of the work.....pre-exhaust a large muscle group by working an attached smaller group...and yes the only problem with this is the fact that you won't be able to bench as much weight....you won't need to to do the same amount of training.rob3412 said:
borrachopower
New Member
tri
i have been doing Tri's after Chest for about 10 years.
pre-fatigue the tri's with the chest workout...
ex.
CHEST
4 sets Bench
4 sets Incline
4 sets Incl DB Press
TRI''s
4 sets Skull Crushers
4 sets Tricep Pressdowns
done.....
weird thing is, my arms are my strongpoint(21') and that is all i work them.
you could use the same principle for back, bi's---you pre-fatigue your bi's when you work back
ex.
Back
4 sets Weighted Chin-ups
4 Sets Barbell Rows
4 Sets Barbell Shrugs
Bi's
4 sets Preacher Curls w/ez bar
4 sets Alt DB curls on Incl. bench
done....
everyone is different but the above has always worked for me...i do the Tri workout in 15-20 mins, same thing for bi's. basically just the Pre-fatigue principle, nothing special.
i have been doing Tri's after Chest for about 10 years.
pre-fatigue the tri's with the chest workout...
ex.
CHEST
4 sets Bench
4 sets Incline
4 sets Incl DB Press
TRI''s
4 sets Skull Crushers
4 sets Tricep Pressdowns
done.....
weird thing is, my arms are my strongpoint(21') and that is all i work them.
you could use the same principle for back, bi's---you pre-fatigue your bi's when you work back
ex.
Back
4 sets Weighted Chin-ups
4 Sets Barbell Rows
4 Sets Barbell Shrugs
Bi's
4 sets Preacher Curls w/ez bar
4 sets Alt DB curls on Incl. bench
done....
everyone is different but the above has always worked for me...i do the Tri workout in 15-20 mins, same thing for bi's. basically just the Pre-fatigue principle, nothing special.
Last edited:
ramboj70
New Member
your huge broborrachopower said:
Damn.......I might have to give this a try as I always work out Chest/Bis or Back/Tris.borrachopower said:
opti
Hogg
New Member
Errrm, ok, some things to think about.
In a large compound pectoralis movement, the triceps should be the weak link in the chain. If you have monsterous, strong triceps, then the anterior deltoid and/or pectoralis are the weak link and the tricep loading is minimal as the deltoid/pectoralis are subject to a greater loading - in layman's terms, your triceps are way stronger than your pec/deltoid and they fatigue first without even phasing your triceps.
Now lets look at the other scenario. Your triceps are loaded excessively thus preventing you from applying adequate loading to your pectoralis. This is a no brainer. You have to force accomodation by your triceps such that they can keep up with your pectoralis. How might you do this? Hmmm, well, lets see, first and foremost, exercise selection might be given some serious consideration. One might select an exercise that places less load on the triceps while allowing adequate loading on the pectoralis....or you might simply alter your hand position - ie, wide grip in lieu of normal. To address the tricep problem directly, you would then alter your tricep training and find something more suitable. I'll give you an example. Pulley pushdowns feel great, seem to make your triceps big, etc.....but, they seem to assist very little in buiilding strength applicable to compound pectoralis movements. Here, weighted dips or close grip bench press would be the proper exercise as there is a congruent benefit to the pectoralis movement that you are struggling with as a result of your weak triceps.
when pre-exhaustion is discussed, it is in the context of pre-exhausting a major muscle group with an isolation movement prior to performing a compound movement for sake of increasing the training effect on the given muscle - in example, dumbbell flies before dumbbell bench. Pre-exhausting a smaller bodypart before training a torso bodypart makes little sense. If the tricep is already the weak link, what good will it do to make it an even weaker link. Go do a heavy set of barbell curls and then try some barbell rows......show me that your lats are magically subjected to greater loading...hey, they might be, at the weakest point in the range of motion and you cant even do the movement because your biceps are fatigued. It makes little sense. By doing this, you are, in essence foregoing training on your torso groups for sake of subjecting your arms to greater loading. Forgive me but, is this any better than reducing loading on your compound torso movements such that your arms are less fatigued when you move on to training them?
It is like saying, I train forearms first to the point where I can barely grip the bar and then I do barbell rows......where is the weak link? Your forearms....and while your back could stand to row, you cant even hold on to the bar.....thus your back receives little to no loading.
In a large compound pectoralis movement, the triceps should be the weak link in the chain. If you have monsterous, strong triceps, then the anterior deltoid and/or pectoralis are the weak link and the tricep loading is minimal as the deltoid/pectoralis are subject to a greater loading - in layman's terms, your triceps are way stronger than your pec/deltoid and they fatigue first without even phasing your triceps.
Now lets look at the other scenario. Your triceps are loaded excessively thus preventing you from applying adequate loading to your pectoralis. This is a no brainer. You have to force accomodation by your triceps such that they can keep up with your pectoralis. How might you do this? Hmmm, well, lets see, first and foremost, exercise selection might be given some serious consideration. One might select an exercise that places less load on the triceps while allowing adequate loading on the pectoralis....or you might simply alter your hand position - ie, wide grip in lieu of normal. To address the tricep problem directly, you would then alter your tricep training and find something more suitable. I'll give you an example. Pulley pushdowns feel great, seem to make your triceps big, etc.....but, they seem to assist very little in buiilding strength applicable to compound pectoralis movements. Here, weighted dips or close grip bench press would be the proper exercise as there is a congruent benefit to the pectoralis movement that you are struggling with as a result of your weak triceps.
when pre-exhaustion is discussed, it is in the context of pre-exhausting a major muscle group with an isolation movement prior to performing a compound movement for sake of increasing the training effect on the given muscle - in example, dumbbell flies before dumbbell bench. Pre-exhausting a smaller bodypart before training a torso bodypart makes little sense. If the tricep is already the weak link, what good will it do to make it an even weaker link. Go do a heavy set of barbell curls and then try some barbell rows......show me that your lats are magically subjected to greater loading...hey, they might be, at the weakest point in the range of motion and you cant even do the movement because your biceps are fatigued. It makes little sense. By doing this, you are, in essence foregoing training on your torso groups for sake of subjecting your arms to greater loading. Forgive me but, is this any better than reducing loading on your compound torso movements such that your arms are less fatigued when you move on to training them?
It is like saying, I train forearms first to the point where I can barely grip the bar and then I do barbell rows......where is the weak link? Your forearms....and while your back could stand to row, you cant even hold on to the bar.....thus your back receives little to no loading.
Chip Bronson
New Member
yo hogg, where you been bro?!!! good to see you back. always enjoy your insights. hope you stay around some more.... 
Nice Tats.. haha..
But you have the best routine up here, and it's just easier to keep it simple. Mine is very similar to yours, with the exception of starting with Inclines, than moving to flats.
It's not that wierd that arms are your strong point: You probably have a pretty heavy bench for reps eh?
But you have the best routine up here, and it's just easier to keep it simple. Mine is very similar to yours, with the exception of starting with Inclines, than moving to flats.
It's not that wierd that arms are your strong point: You probably have a pretty heavy bench for reps eh?
Kal-El
New Member
My workouts consist of putting Chest/Bi's and Back/Tri's together. This allows me to get a pump in the entire arm, twice a week. When I do this, it's one set of Chest/Back then straight to a set of Bi's/Tri's, and repeat for however many sets I am doing. Also, I don't have to worry about pre-exhausting my Tri's/Bi's with my Chest/Back workout, just really focusing on the muscle during each exercise.
Hogg
New Member
Chip Bronson said:yo hogg, where you been bro?!!! good to see you back. always enjoy your insights. hope you stay around some more....
Hola! I had a lot going on this summer, hopefully I will have more time to spend around here now.
borrachopower
New Member
routine
best has been 250lbs for 6 reps. i wish i could do more but i have plateau'd big time--only on bench.! some days i can only do 4 reps.
HeavyLiftr said:
best has been 250lbs for 6 reps. i wish i could do more but i have plateau'd big time--only on bench.! some days i can only do 4 reps.
