Hi,

Just wondering most of you are doing back + bi or back + tri in same day? My question is after i do so hard and lifting so heavy for back. When comes to bicep i only can lift minimum amount of weight and fatigue fast. Does this effect my bicep grow?

Your biceps/triceps are involved in most compound exercises followed by some assistant works; enough for muscle growth already.

If you feel better with the other way around then try it. Doesn't have to follow ppl. Just beware of over-training.

So you mean my bicep will still grow with lower weight?

Yes because most ppl already used up all their biceps to do back exercises; not the major muscle intended. Beginner's mistake.

Ya it does abit. That's why I do Chest/Bicep then the next day Back/Tricep. So my bicep triceps are pretty fresh when I hit them in that day.

The effects of compound exercise on triceps on push exercise > biceps on pull hence the need for me to finish off with some bicep curls. I find tat grip strength usually fails first for me on pull rather than biceps but my tris will give way during push

Doesn't really matter as long as you lift with proper weight and not being ego lifting with heavy weights that's why you end up getting too fatigue and tired

I thought lift heavy to gain muscle? Lift lower weight also can gain muscle? I'm confuse now o.o

I've mentioned two things here. Lift with proper weights and lift heavy with your ego. Yes you can lift heavy but as long as you feel the muscle then you do it right but if it's too heavy then you will start to feel uncomfortable using other muscles you didn't want to train.

You muscle will get used to the resistance if you're doing the same weight or perhaps lower weight. That's why progressive overload.

Lift using the correct muscle. Back exercise like rows should feel more on the upper back @ lats and not on biceps.

Many beginners would pull the weight mostly using arm's strength that's why u feel the burn on biceps..

Lift heavy provided you work the required muscle ( the mind-muscle connection) and with good form. Example like rows (T-bar, Barbell, Cable, DB) - poor form means u are just swinging the weights and using momentum to move the weights . Or like Amedion state above, biceps initiating the movement rather than your back.

P/S: lift heavy and light will produce the similar results. One study has verified this, 3 sets of weight @ 80% 1RM (heavy) or 30% of 1RM (light) taken to failure produces similar hypertrophy results.

To start, ditch those isolation exercise and go for beginner programmes with compound. Your worries can come later after you have progressed with your big 5 or big 6.

Now my workout is
Workout 1: One arm dumbbell press, Military dumbbell press, Dumbbell french press, Plank

Workout 2: One arm Dumbbell Row, Dumbbell Bicep Curl, Plank

As you notice i only use dumbbell because i workout at home. only have dumbbell..

Time to look for a gym.

Simple google will tell you the muscles that being worked in certain exercise.

E.g back exercises such as rows, chin up, will also work your biceps.

So yeah, doing back exercise will fatigue your biceps.

Working out you back will also affect ur biceps. So its normal to be unable to do heavy bicep curls after working out ur back. Dont do it the other way round. Workout bigger muscle first..then biceps after.

This post has been edited by Zoopdiidoo: Jan 16 2017, 12:57 PM