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Chest and Bi VS Chest and Tri day....

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  • Chest and Bi VS Chest and Tri day....

    ok so this goes for back and bi VS back and tri as well

    im looking at a 4 day split and need to split up my arms.

    for me the bodyparts that need the most work are chest ,arms and shoulders in that order....

    what are the arguments for AND against a split like this

    Legs
    Chest and Bi
    Back and Tri
    Shoulders

    is it more beneficial to train Bi after back because they are already warmed and slightly fatigued?

    or is it better to hit them when they are fresh and have a serious BI day and let the back exercise work serve as a touch up day for them.

    again this is the same question for a chest and Biceps VS chest and Triceps day....

  • #2
    Why do you "need" to split up your arms?
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    • #3
      splitting up arms is a bad idea if you are on a 4-way split.
      "If you are the guy on the drive home from work or school thinking
      "oh man leg day is in 2 days, I'm already starting to get nervous but I can't wait!".....
      then welcome to DC training."

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      • #4
        I use the Dorian Yates split, but I guess I'm doing it wrong ^^

        Monday: Chest/biceps
        Tuesday: Legs
        Thursday: Delts/triceps
        Saturday: Back

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        • #5
          I'd go for an upper/lower if you wanna train 4x a week, better frequency and better results usually.
          Disclaimer: I am not a DC trainee/expert/guru/coach, anything I say is purely my opinion based on experience and research I've read

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          • #6
            When I did the 4 way split I did back and traps monday, chest and calves Tues, wed off, thur was legs and Fri was delts and arms.
            2014 NPC Mr MN State TBD
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            • #7
              i could also split shoulders if i should have an arm day....
              chest and front and side delts
              back and rear delts

              and arm have their own days......
              thughts?

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              • #8
                What are your stats and experience?
                There are a ton of different workout splits you can do, pick one and do it after a couple months if your not getting anywhere change it up.
                2014 NPC Mr MN State TBD
                2012 NPC MN state 40+ 1st and 3rd Hvy *Injury :frusty:
                2012 NPC Gopher State 40+ 1st and 1st SuperHvy
                2011 NPC Gopher State 40+ 1st and 2nd Open Hvy.
                2011 NPC Upper Midwest 40+ 1st and Super Hvy 1st
                2009 Gopher State 4th Hvy and 4th Masters 40+
                *11 Natural contest 1992-2000 placed top 4 of all
                88 Natural Mr MN 2nd Teen
                88 Gopher State 4th Teen Hvy Div 176lbs

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                • #9
                  What are your stats and experience?
                  There are a ton of different workout splits you can do, pick one and do it after a couple months if your not getting anywhere change it up.
                  Seriously. There is more than 1 right way. No one is about to give you the magic answer. Any idiot who can read a message board knows the pros and cons. It's been debated ad nauseum on every bb site since the beginning of forums. Do it one way till progress stalls. Then do it another until it stall again. Or change the rep range instead. Or the exercises.

                  Do you think if you go from curling 100lbs to 200lbs for 10 reps your size gains would be any different doing one split vs the other?

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                  • #10
                    im 24 training seriously for 3 yrs, but in weights for 7 years....
                    6'0.5 and 190lbs lean

                    ive tried to not train arms directly with a squat workout 3 days a week, via russian strength training.... and hitting back and chest HEAVY once a week, i lost arm size quickly...

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                    • #11
                      Maybe your not russian...
                      2014 NPC Mr MN State TBD
                      2012 NPC MN state 40+ 1st and 3rd Hvy *Injury :frusty:
                      2012 NPC Gopher State 40+ 1st and 1st SuperHvy
                      2011 NPC Gopher State 40+ 1st and 2nd Open Hvy.
                      2011 NPC Upper Midwest 40+ 1st and Super Hvy 1st
                      2009 Gopher State 4th Hvy and 4th Masters 40+
                      *11 Natural contest 1992-2000 placed top 4 of all
                      88 Natural Mr MN 2nd Teen
                      88 Gopher State 4th Teen Hvy Div 176lbs

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                      • #12
                        Originally posted by CJ Hartley View Post
                        Maybe your not russian...
                        I like that one! My suggestion train arms on their own day to get them fully pumped, switching off bi's bf tri's and vice versa or whichever your focused on bringing up first and shoulders with traps since you seem focused on the size of your arms. I powerlift work biceps directly once every 2 weeks while hitting tri's 2/week via westside method and haven't lost anything. I don't have huge arms but at 16.25 and even on both sides they're definitely not toothpicks either
                        2010 USPF Push/Pull 198 Winner
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                        • #13
                          Try legs, chest and shoulders, arms, and back and traps with abs sprinkled in there a couple times a week.
                          2010 USPF Push/Pull 198 Winner
                          2010 USAPL AZ State 198 Open Raw Champion
                          2010 USPF State Championships- Open 2nd place 198
                          2011 USPF Region 7 198 Open Champion
                          2011 USPF AZ RAWPower 198 Open Winner
                          MPC Labs Sponsored Athlete

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