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Is training Bi's & Tri's twice a week bad?

Knoxfan

Knoxfan

New member
I realize that muscles need time to repair themselves, but it seems like in my case that I can handle 2 workouts a week with them. I only do 9 sets for each muscle, each day. But I have people telling me that its a major muscle group and I shouldnt do it. They say its inhibiting growth. What do you think?
 
I do light tri workout after chest and the same with bi's after back. Mainly iso execises. Then on Friday after a couple days rest I pound them togther. It seems to be doing well for me.
 
If they're 3 days apart, I don't see why not. I think 3 days apart is enough rest time for the muscles to recupperate.
 
Knoxfan said:
I realize that muscles need time to repair themselves, but it seems like in my case that I can handle 2 workouts a week with them. I only do 9 sets for each muscle, each day. But I have people telling me that its a major muscle group and I shouldnt do it. They say its inhibiting growth. What do you think?
Click to expand...


when do you do chest and back? remember you are working the bis/tries those days also..and if you are using pressing movements for delts....so you are working your tries 4 times a week?

and your bi's 3 times a week?
 
How old are you, what is your experience level; are you still making gains? What are your goals?

Whenever I read a Q and A, from a highly experienced pro body builder, they always say that the biggest mistake they made earlier in their careers, was over training. Having said that, my background comes from college athletics, where we were pushed hard: squatting, and dead lifting, benching, pull up, row. +accessory lifts -- 4sets, every other day. and on off days working our ass off, running, plyo's stairs, jumps etc. We were pushed so hard, several players were loosing their breakfast each session. Not to mention this was just the morning, we still had to practice in the after noon. So from my experience, it's hard to think that you're over training.


Now that I'm older and out of athletics, I look to the speed of the muscle contraction to determine if the muscle is ready to be trained; hard, or light, or not at all. If everything feels good and my muscle contracts quickly, then bring on the weight. However, if it feels slow and slightly unresponsive, than I will train it lighter, If it feels considerably slower, than I'll take a day off.

Moral of the story, listen to your body and look for the signs.
 
Last edited:
Knoxfan said:
I realize that muscles need time to repair themselves, but it seems like in my case that I can handle 2 workouts a week with them. I only do 9 sets for each muscle, each day. But I have people telling me that its a major muscle group and I shouldnt do it. They say its inhibiting growth. What do you think?
Click to expand...

Would you mind elaborating on this please.

Are you training everyday?

Are you doing 9 sets for biceps, 9 sets for triceps, or ??????

What is your training split?

Have you ever tried training less?

How old are you and are you using steroids?
 
Your arms are going to grow in relation to your body. More is not better. Better is better. You want to hit the big compound multi joint exercises that will make your whole body grow. Think squats, deads, rows, presses, etc. Isolated arm training should come second to these. Tell me what do you think will make your arms bigger. 18 sets of bis and tris a week, or a 500 pound deadlift and a 400 pound bench press? I know what my answer is, and I know what I would rather spend my time doing.
 
Knoxfan said:
I realize that muscles need time to repair themselves, but it seems like in my case that I can handle 2 workouts a week with them. I only do 9 sets for each muscle, each day. But I have people telling me that its a major muscle group and I shouldnt do it. They say its inhibiting growth. What do you think?
Click to expand...

Hey bro..imo, I agree with alcatr and if you got 3 days in between is alright. Although if you are training them twice/wk i assume they are your muscle groups lagging behing the rest of your body, correct? If this is the case than you should def train them 2/wk.if not, there is no reason to train them 2/wk. Thats my opinion anyway...good luck man.
 
Ive been training for about 6 years, however took a couple years off because I was lazy. Ive been working at it again for a couple months. Started back at 190lbs, down to 170. Ive been doing an odd split because of work, but I feel like my muscles and tendons are back where they need to be. As far as steroids, i've done them in the past, about 5 cycles. Since ive been away from the gym so long, im going to do 250 enth a week for 10 weeks and run some hcg with it as well. My training split looks like...
mon: chest bi's
tues: back tri's
wed: off
Thurs: shoulders bi's
Friday: legs, tris
Sat & sun off

As far as the 9 sets are concerned... I do 3 sets of 3 exercises. usually around 8-12 reps. However, im looking to lower that rep range to 8 now that my muscles & tendons feel conditioned, and that ill be back on the juice.
 
pappad said:
I do light tri workout after chest and the same with bi's after back. Mainly iso execises. Then on Friday after a couple days rest I pound them togther. It seems to be doing well for me.
Click to expand...

right, but IIRC you are on tren among other things, right?

that makes a huge difference.
 
SouthernLord said:
Definition comes from diet and cardio.
Click to expand...

Yep.

However, having greater lean mass will indefinitely improve your BF% thereby increasing definition to some degree. But, mainly low BF is the only way to get good definition via diet and cardio.
 
all joosy joosers need to state that they are in fact joosing as a prerequisite to handing out training advice. any stimulus is going to result in hypertrophy for the joosers.
 
Knoxfan said:
Ive been training for about 6 years, however took a couple years off because I was lazy. Ive been working at it again for a couple months. Started back at 190lbs, down to 170. Ive been doing an odd split because of work, but I feel like my muscles and tendons are back where they need to be. As far as steroids, i've done them in the past, about 5 cycles. Since ive been away from the gym so long, im going to do 250 enth a week for 10 weeks and run some hcg with it as well. My training split looks like...
mon: chest bi's
tues: back tri's
wed: off
Thurs: shoulders bi's
Friday: legs, tris
Sat & sun off

As far as the 9 sets are concerned... I do 3 sets of 3 exercises. usually around 8-12 reps. However, im looking to lower that rep range to 8 now that my muscles & tendons feel conditioned, and that ill be back on the juice.
Click to expand...

how tall are you? if you knew half as much about proper training as you do joos you wouldnt need it. exactly how much weight do you want to gain? or is this a quick fix? lets see some pics. do you have anything to show for 6 years of training? what are your maxes in the big lifts?
 
I'm 5'9" tall. I would like to get to a lean 190 opposed the the fat 190lbs that i was at. As far as anything to show for the training, at the moment, no! Like I said, I took 2 1/2 years off from the gym....no training, no eating properly, no cardio, no nothing. When you do that, a lot of things tend to fall south. I will see what I can do about getting some pics taken. Big lift maxes: No clue! Since ive only been back in the gym for 2 months, I think it would be silly to max out on anything just yet. I dont want to risk hurting myself. In the past, big lift maxes for me werent anything spectacular. But, Squat:405 Deads:350 Bench: 440(w/shirt) I have bad knees so ive never liked putting a lot of weight on them. Thats about it I guess......
 
2x a week will be over-training for me, also weakens my chest and back strength.. I train them once a week and 2days apart from back and chest days..
 
yes it would be silly to attempt one of your old maxes. you do howeve have current maxes. you should find out what they are.
 
Knoxfan said:
Thanks for the info and link. Ill take a look. Its difficult to completely change what you've been doing forever. But when you are to the point I am where I havent really seen the results I really want, im willing to change things.
Click to expand...

i understand that. be flexible in your thinking. juice should be for those that want go beyond there natural potential, and you are nowhere near that. there is a better way than traditional bb splits. i think that the intermediate program would be great for you.
 
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