When to add arms to my split ?

[arbit]

My current 5 day split is as follows
(I dont bench a lot: 135lb x8)


Day 1 : Upper chest +lats
Day 2 : legs
Day 3: Chest +lats
Day 4: Deadlifts
Day 5: Rest

I want to add direct tricep and bicep work, and also add sholder work.

I'm currently thinking of:
Day 1 : Upper chest +lats
Day 2 : legs
Day 3: Chest +lats+triceps
Day 4: Deadlifts+biceps +sholders
Day 5: Rest

I'm adding triceps on day 3 as that would give me 72 hrs before I hit the chest again. I somehow feel that doing bicep work and getting only 48 hrs of rest before I hit the lats will be less stressful.

Or should I move triceps to day 4 ?

[maverick]

Without knowing your goals, its hard to say. Unles your goals are something I haven't anticipated, that routine does not seem to fit someone of your level very well at all.

[MostMuscle]

You might not need too much direct arm work with pushing and pulling 2x a week, especially if you are using heavy compound movements. Perhaps give direct arm work a break for 4-6 weeks and focus on the chest/back compound movements. Worth a shot, doubt your arms will suffer much if not improve even (if that is your goal).

[bodyshop20]

Try Close grip bench press on chest days for triceps and reverse cable pulldown close grip for bicep on lat days

[arbit]

Originally Posted by maverick

Without knowing your goals, its hard to say. Unles your goals are something I haven't anticipated, that routine does not seem to fit someone of your level very well at all.

My goal is the typical - strenghth and muscle increase. Why does the routine not fit me ?

[Shannon Clark]

To me it doesn't seem like you have a lot of back work in there? If you're doing heavy chest that would hit hte biceps and if you threw in say some rows, that would also help stimulate the biceps.

As mentioned a couple sets of close grip chest would really hit the triceps will.

One a side note, you might want to consider adding a day of rest between day 2 and 3. Four days of pretty heavy lifting in a row is pretty rough on the CNS, especially with only one day off before the next cycle begins.

[arbit]

Er, I dont think chest work hits the biceps, back work does.

I'm also hitting my back on two days: squats and on deadlift days.

Legs also on these two days.

I asked the same question on bb.com and was told that I'm so weak that I should start on Rippetoe Starting Strength program.

Hey arbit. I doubt you are as weak as me, especially after my time off.

Why not find the thread I posted about how to do 5x5 and take a look at it. The results it gives have astounded me. More strength, very quickly, and definitely some improvements in physique.

[Firehawk]

Back work doesn't hit triceps man. At least, my back work doesn't. You are flexing your arms when you do back work, not straightening them to pull the weight. How can that possibly work your triceps?

Here's my breakdown as of late:

Day 1: Chest/Tris + some cardio
Day 2: Back/Bis
Day 3: Cardio
Day 4: Legs/Shoulders + some cardio
Day 5: Cardio
Day 6: back to day 1 etc...I have a 5 day rotation not 7, so I hit the muscles a little more frequently, and I actually like it better. The shoulders, in my opinion, are probably more slow twitch which means I think they will grow better with more frequency and volume...they're generally smaller muscles but you use them daily.

Edit: Depending how long you've been working out, I think you should do it by feel (not lazy, but try to feel what you need for the day). Meaning, if you have been doing a lot of heavy work for like 6-8 reps, then do a day where you do 20 reps on everything, or 30 reps. Just shock the muscles up and don't go heavy for once. Try to gage your body. I think that's probably the best approach rather than sticking to a set system to a T and disregarding how you feel.

[bodyshop20]

Arbit, Flat bench press hits tris if you lock out and hits them well

[arbit]

Originally Posted by Firehawk

Back work doesn't hit triceps man. At least, my back work doesn't. You are flexing your arms when you do back work, not straightening them to pull the weight. How can that possibly work your triceps?

FRAK I meant Chest work doesnt work BICEPS back work does. What a difference one word makes. It was in response to shannon clark who said

If you're doing heavy chest that would hit hte biceps

Edit: Depending how long you've been working out, I think you should do it by feel (not lazy, but try to feel what you need for the day). Meaning, if you have been doing a lot of heavy work for like 6-8 reps, then do a day where you do 20 reps on everything, or 30 reps. Just shock the muscles up and don't go heavy for once. Try to gage your body. I think that's probably the best approach rather than sticking to a set system to a T and disregarding how you feel.

Thats a good idea. I'm been thinking of doing this ever since I saw Pumping Iron and Arnold talking about the pump...

[Firehawk]

The nice thing about lifting is you can try stuff, and if something doesn't work, or you didn't feel right on it, then make a list and cross it off. Go on to something else. Time is on your side my friend.

[arbit]

Originally Posted by Firehawk

if something doesn't work, or you didn't feel right on it, then make a list and cross it off. Go on to something else. Time is on your side my friend.

Right back at ya
Applies to many things other than lifting