Q.Hi Dan,

Just wanna ask you a question… Usually from what I have read, when you do exercise you
combine CHEST + TRICEP and BACK + BICEP in your workout routine.

(since triceps are used
as helpers on chest and it hits triceps secondarily)…

But is it okay If I will do BICEP
+ CHEST and TRICEP + BACK instead? Because every time I finished my workout on my chest
my triceps is getting tired already what more if I will do my triceps exercise I cannot
lift weights any more… My another concern is if I will do biceps is there will be a
problem or contraction between my triceps and biceps?

Because when I do the chest
exercise it warms up the triceps (also for back + triceps).

Hope to hear from you soon….

Jerome

A. Hi Jerome,

The type of workout your’e talking about is a relic from the bodybuilding days, unless you can train 2-3 hours a day 5-6 x per week are genetically gifted or using steroids there are definitely better ways for you to train.

If you’re the average guy training 3-4 x p/w for 45 min to an hour you’re much better off focusing on exercises that work more than one muscle at one time.

Instead of training chest and triceps or back and biceps or whatever else train the push and pull movement.

By pushing and pulling movements I mean horizontal push (i.e bench press), horizontal pull (i.e seated row), vertical press (i.e shoulder press), vertical pull (i.e chin up), lower body pull (i.e deadlift) and lower body push (i.e squat).

If you break down your upperbody day you’ll be training chest, back, shoulders, biceps all in one workout.

This system of training is very effective for getting the most out of your workouts because each muscle gets more exposure to training, and the more exposure a muscle has to training, the more adaption your muscles will have(be sure to give every muscle 48hrs rest between workouts) .

Core training should be included in every workout.

Here is a sample of one of our strength training workouts.

Train Hard!

Dan Clay
Dangerously Fit Personal Training
www.dangerouslyfitpersonaltraining.com
www.personaltrainersydney.com

P.S If you have any questions please feel free to post them here on my new blog.