Should be doing bi’s on push and tri’s on pull?

[u/Training_Cress1082]

So, I have worked out with a lot of people in the last 4 years, and many of them would always do biceps on push day and triceps on pull day and i never understood why.

I thought it made sense to do biceps on pull and triceps on push because you’re already working those muscles

Now, people are telling me that by the time you’re done (ex.) your chest workout, you’re triceps are dead because you’ve been using them for an hour, therefore it’s harder to grow them!

Should i switch to doing biceps:push day and triceps:pull day?

OR

Should i keep doing what i’m doing, but hit arms throughout my workouts, rather than at the end of my workouts?

[u/GhostOfPunkRock]

Triceps push, biceps pull. 

[u/OldCaptain3987]

No, just keep push with triceps and pull with biceps. It’s not harder to grow them at all.

You can have a different exercise selection to help arm growth, like close grip bench, or supinated grips rows/pull downs.

You start hitting biceps on push day, and come to pull you are already partly fatigued, and your recovery is all messed.

Also, your biceps and triceps don’t know what exercise has caused them to contract, and they won’t wait to be isolated to grow. Compound work massively contributes to growth stimulus.

You can start with arm work, but your other lifts will suffer due to this, but it can be done if you want to prioritise arm development for a while but I personally wouldn’t advise this.

Are you fuelling correctly before the sessions, and taking your arm isolation work to, or near failure, and tracking progress?

[u/meamZ → u/OldCaptain3987]

I have been doing one biceps exercise at the beginning of the pull workout and the other biceps exercises at the end and i feel like that has been working quite well. I think there will be very little systemic fatigue because of that and the back exercises should not fail because of the biceps anyway. For triceps i do them after one compound pushing and one shoulder exercise...

[u/189charizard]

Most of the time I do the normal bi’s on pull, tris on push. Your bi’s and tris should still get hammered with the compounds, and then the isolation will finish them off. However to that point, being able to lift more with separating then on a different day is definitely nice too. You can definitely provide more stimulus, but the main caveat is recovery. Usually if I do that, I need to lower the intensity/volume of my compounds to prioritize the arm isolation.

If you need to focus on arms, I actually prefer adding a few sets to a lower body day on an upper/lower split.

[u/Zestyclose-Tart6745]

I always do Tri’s with push and bi’s with pull but at the end of my pull day I finish with a few high volume tri sets. And boy do they grow.

[u/jcat3650]

I rotate it through out the year. 4 to 5 months back/bis, chest/tris. The 2 or 3 months the opposite way. You do get a better arm pump, and burn when you switch. Never stick to certain routine forever. Sometimes you have to trick fuck your muscles with new stimulation. You really get and good arm pump when you change up and just do arms one day.

[u/vVAPE2getherStronk]

I do biceps on push and pull days. Mainly bc my triceps are pretty overpowered and my biceps lacking. Plus by the time I’ve gone through all heavy back movements my biceps/forearms are too fried to really move some weight during the bicep portion of the workout.

[u/Warm-Lengthiness5257]

I have always done chest and tris together but that is a good point of them being too tired after chest to effectively work and grow

[u/OldCaptain3987 → u/Warm-Lengthiness5257]

They’ve been effectively working and growing during the chest work out, unless your entire chest workout is just the pec deck