Back Workout

[xtremetris]

I hear doing back exercises themselves will build the biceps up and curls arent needed really..

[.V.]

Depends on your goals.

If you are specifically bodybuilding, then yes you should probably do direct arm work. However, if you are just training for strength or general improvement of the body then you may get by without it.

Think about it, can you curl as much as you can pullup? Can you curl what you can row? Can you do tricep extensions with what you bench or dip?

So yeah, if you do back and chest work, your arms will likely grow too.

[xtremetris]

Also another question, you know what bench dips are.. for the triceps.. do these work really good for the triceps?

[Big Mike]

it depends on the person for bench dips. just like anything with bodybuilding, what works for you or some one else might not work for the next person. try it for the next few weeks and see how it works for you. if it doesn't work, you will at least know later on down the road that they do not work for you.

as far as the biceps question... the heavier you go for back workouts, the less you should have to do for biceps. i usually do my back workouts in the 4-6 rep range and i don't do more then two sets in the 6-8 rep range for my bi's. i recommend doing curls though. what the worst that will happen? it's going to end up helping your rows and chins in the long run.

[bodyshop20]

Any pulling movement for the back will work the bicep, But like welch says if your going for a well porportioned body arm work will be needed.
As for dips the will work the tricep

[LiftGirl]

Originally Posted by xtremetris

I hear doing back exercises themselves will build the biceps up and curls arent needed really..

You'll get some differing opinions on this, but IMO direct arm work is not necessary. I don't do direct arm work because it simply doesn't offer me enough benefit for the time and effort. My arms don't seem to be out of proportion either.

[Chain]

You'll get some arm size (definitely strength) just from doing pressing (bench, dips, overhead) and back movements (rows and pull-ups with various grips). But it's been my experience that if you really want optimal arm growth that some direct work is necessary for most people. Especially with the biceps. In many people the arms, being smaller muscle groups, seem to recover faster than the back and chest so they can handle a little more volume. I'd throw in a few sets of direct arm work, but you don't need like 8 sets dedicated to them. 3 sets twice a week will do.

[EliteLift]

1. Deadlifts x3 sets
2. Chin-ups x2 sets
3. barbell rows x2 sets
4. Back extensions x1 sets (max reps failure)
5. Wide grip Lat pulldowns x1 sets
6. DB rows x1 sets

I did this for about six months for my back day without ever derectly working my arms and when changed my routine so that i was doing isolated bicep movments, my curling strength increase by about 30lbs (15 lbs an arm).

just goes to show that you really do not need isolated arm movments. although i did notice that i didn't have as much of a peak in my biceps during this time.

[xtremetris]

With my strain in my neck im limited in exercises, the only tricep exercise i can do without getting a headache is bench dips, and i can add weight with it. Can i keep my triceps in shape maybe even get them bigger if i do 6-7 sets of 10 bench dips with weight?


By the way, sorry for a billion questions, just trying to learn a little more.

[Chain]

Why do tricep exercises cause you headaches because of a neck strain?

I don't think bench dips are a very good exercise. They are hard on your shoulders. Can you do regular dips? They are at least easier on the shoulders (and I believe superior).

Here are some good tricep exercises:
- Overhead tricep extensions (bb or db)
- Lying tricep extensions (ie, skull crushers)
- Decline lying tricep extensions (the same as above but on a decline bench)
- Close grip bench presses
- Tricep pressdowns (not the best but they're pretty good)
- Dips

I would list all of the above exercises above bench dips because they give you as much (or more) bang for the buck without as much extension of the shoulder. Can you not do any of those?

Also, you should get a good amount of tricep work just from doing pressing movements.

[xtremetris]

I strained my neck, so it gives me headaches whenever i strain and theres certain exercises i can do without getting strained. Below are the exercises i can do...

1. Tricep Pushdowns
2. Bench Dips (Regular dips give me a headache)
3. Dumbell Curls
4. Pushups

Exercises i cannot do...

Bench Press
Lateral Pulldowns
Tricep Extentions
Skull Crushers
Barbel Curl
Squats
Regular Dips

The doc told me i can still work out, but certain exercises that dont bother the strain.

But will bench dips still build my triceps?
I hear any type of dip movement is the only type that works all 3 heads of the triceps.

[Chain]

I've heard things like that with regard to several exercises but haven't found it to be true. Any exercise you do that involves the triceps will involve all three heads. You may be able to give a slight emphasis to one or two of the heads but you will always use all of them. The position of your arm in relation to the rest of your body and the intensity of the load (ie lifting heavy) might have some small effect on how much each head works but all of them will always be used to a fair degree.

Bench dips will build your triceps. If you do use the bench dips, consider switching to other tricep exercises once your neck heals. Doing them for a little while wont hurt you but I wouldn't make them a staple of my routine.

Oh ya, there's nothing wrong with asking questions. Helping each other learn is part of what living in a society is about.

[xtremetris]

Oh yeah im not gonna just do bench dips for my tris lol, just until my strain heals, but if the strain stays for a while i just want to make sure that the bench dips will still BUILD the triceps more then what they are..

[.V.]

Lets think about what bench dips or even doing dips at a dip station.

They are great for the back and chest of course, but really the primary movers in this lift ARE the triceps.

Can you do your bodyweight plus whatever weight you will be adding on tricep extensions, french press, skull crushers, tricep pushdowns, tate press, or ANY other tricep exercise? I kind of doubt it so really, dips are going to take care of you just fine as far as your triceps go.

Soooo...
dip away my friend, dip away.

[xtremetris]

I also hear that muscles get used to an exercise.... i find that bullcrap, how can a muscle get used to a exercise when there usually all the same.......

But im still confused... "As far as your triceps go" does that mean yes they are going to get bigger?