Nowadays, to show a good muscular definition in the arms, exercises must be carried out aimed at the development of hypertrophy or toning the area of the biceps and triceps, depending on the requirement of the person.
Anatomically, these are the muscles that control movements in the elbow joint because they are small muscles. They will always work in synergy. That is, when one contracts, the another relaxes, implying that biomechanically they work together.
In relation to this particular, we will consider whether it is convenient to work biceps and triceps during the same training session.
Therefore, in this article, we will answer this question by adding relevant information to your training plan.
Can I workout triceps and biceps the same day?
Both muscles can be trained without any problems on the same day since they’re close to each other. They even work in a certain way (coupled) to carry out the movements in particular as much in the concentric phase as in the eccentric one; for this reason, they are called antagonist muscles.
It is important to mention that the triceps occupy two thirds of the arm, it is composed of 3 heads called: the lateral, the medial and the long.
As for their anatomy, it can be noted that they have an origin and where they join, which is important to know in order to be able to work them effectively.
Should I train triceps and biceps on the same day?
Of course, you can exercise both at the same time. Everything will depend on your workout routines.
In this sense, they can be combined and trained as a bi-series; which means, that Initially, a triceps exercise is performed, followed by a biceps exercise.
Also, you can work out the other way around; which means, first the triceps is trained and then the biceps, depending on the planned goal.
Generally, people seek to gain muscle mass; in terms of: density and separation, which have an optimal, visual and symmetrical development of the arm in general.
In other words, the favorite type of body most people desire is the mesomorph type; or like others point out: lean body.
Remember that there are 3 types of bodies, Michael Jai White explains them in this specific video below:
From personal experience, there are positive consequences of combining both muscles since the activity time is shorter and more muscle fibers are recruited.
In addition, they would become congested quickly, in relation to the continuous pumping of blood and the corresponding nutrients.
On a side note, there are no negative consequences. The whole process is dependent on the prior assessment of the person and the planning and objectives outlined for that case in particular.
The following are the adequate routines to work out biceps:
- Standing Dumbbell Curl (pulley with hook): Perform 4 series for each arm, from 12 to 15 repetitions, rest for about 1 minute, between each series.
- Seated Dumbbell Curl (2 dumbbells): Emphasizing the initial part of the previous exercise, when going up, normal rhythm will be used, but when going down, in the negative phase of the movement, it will be done in a time of 2 to 3 seconds strictly. In that sense, you must perform 4 sets of 10 to 12 repetitions, rest for about 1 minute between each set.
- Z-bar or trimmed bar curl on a Scott bench with two dumbbells at the same time: Emphasis should be placed on the rise in the concentric part of the movement, at the same time slowly and fully squeezing the biceps and going down, reaching the end of the travel without locking the shoulders. Perform 4 sets of 10 to 12 repetitions, 1 minute rest between each series.
- Standing low pulley curl rope, going up and down at a normal pace, but strict on the entire journey: 4 set of 10 to 12 repetitions should be performed, 1 minute rest between each series.
Next, the appropriate routines to exercise triceps are mentioned:
- Direct load exercise towards the muscle, using the Seated Cup method using a two-handed dumbbell, flex the elbow to lower it in a controlled manner, complying with the full range of movement and rising in the concentric or positive phase.
- Perform 4 sets of 10 to 12 repetitions, involving a1 minute rest approximately between each series.
- Standing two-handed triceps extensions and high pulley, with a closed accessory lowering strictly respecting the range of movement and on the rise doing it slowly but safe, 4 sets of 10 to 12 repetitions, 1 minute rest roughly between sets.
- Reverse triceps extensions using supinated grip, standing on high pulley and with an accessory that is straight, with fluid and strict movements, both in the ascent, as in the descent; emphasizing the posture. It is very important to be have a straight stand, and place the shoulders backward. 4 sets of 10 to 12 repetitions should be performed, 1 minute rest between each series.
- Parallel, using a machine with assisted weight – another option is to use a bench with legs extended. When lowering, do a small flexion of elbows and rise concentrically (positive phase) but in a controlled manner. 4 sets from 12 to 15 repetitions, 1 minute rest between series.
Frequently asked questions
Remember that the work of the biceps is to flex the elbow. They also help to flex the shoulder and contribute to the separation with the shoulder.
It is necessary to apply the movements well, complying with the ranges and avoiding common mistakes when training them, using techniques effective, oriented to the real development of the biceps without leaving aside the “mind-muscle” connection since it is vital to be able to evolve optimally.
Currently, there are different ways to train them. First, we must know that the muscle is formed by two heads; denominated in the following way: the long and the short of the brachial biceps; one of the recommendations is to work them between a range of 8, 10 and up to 12 repetitions, emphasizing certain exercises using variations in speed, in relation to the execution and ranges of movements, either in the concentric (positive) part, or in the eccentric (negative) repetition.
If you want to bulk up all 3 heads of the triceps, you should start working in a range of 4 series or set by exercises, combined individually, following the outlined planning; according to the established objective, in which the volume, the specific loads and the movements to be described carry out.
The function of the triceps, when performing a specific movement, is to allow the extension forearm at elbow level. It is necessary to mention that its long head naturally helps the extension and abduction of the arm, at the level of movement of the shoulder joint.
Without a doubt, the biceps and triceps can be trained in a coupled way on the same day since they are muscles that are close anatomically.
In addition, both muscles are small in size, and work in an articulated manner in the movements.
To exercise them, it must be taken into account that the biceps are composed of 55% (approximately) with fast twitch fibers and the rest slow twitch, which implies that you should work with exercises in a “low-medium” range of repetitions, but with a load marked “medium-high”, depending on what is planned for the session.
It is important to mention that both muscles can be worked using the biseries method; training the triceps first and then the biceps, considering that there are no contraindications to train them together.
That is why, to carry out effective work in the area, the following is recommended:
For the Biceps Workout:
- Foot curls, on low pulley with hook.
- Curls seated, on a flat bench with 2 dumbbells.
- Seated Z-bar or trimmed barbell curl on a Scott bench with two dumbbells at the same time.
- Low pulley curl rope.
For the Triceps Workout:
- Direct load exercise towards the muscle, using the “Seated Cup” method.
- High pulley standing two-handed triceps extensions.
- Reverse triceps extensions using “underhand grip”, standing on a high pulley.
In the same order of ideas, what is recommended to implement in any workout routine is to execute movements correctly, fully complying with the proper instructions.
Also, It’s important to use the techniques effectively, visualizing and focusing on the development of the muscle being worked on. This is imperative to successfully achieve the “mind-muscle” connection, which is vital for the progress and development of the zone.
It is important to mention that if you have any doubts about it, you should consult with a profession certified trainer.
Eudin is a professional and certified fitness trainer with over 25 years of experience. He designs fitness workouts and weight loss plans for people of diverse age groups. Eudin has dedicated his life to physical training to achieve great results not only for himself but also for his students.