Last monday, I asked one of my gym members what you’ve trained today?
He said, “Chest and Tricep”
I said Why Chest and Tricep not Chest and Arms or Chest and Back?
He had no idea why anyone should train chest and triceps on the same day.
The reason why you should do that is pretty simple, whenever you train your chest through any exercise, your tricep works as a second muscle. So as a second muscle some load also transfers to the triceps and when you train those both muscles on the same day, you don’t have to do 4-6 exercises for triceps alone, you can do tricep isolation exercise for better tricep workout.
In this article, I’m going to show you why you should train your chest and tricep on the same day, like I did with this chest and shoulder article.
Why Do Chest and Triceps together?
Let’s find out why anyone should train their chest and tricep together on the same day.
Suppose there are Ethan and Tirth, who go to Gym everyday,
The Schedule of Ethan is like
- Monday: Chest
- Tuesday: Tricep & Bicep
- Wednesday: Back
- Thursday: Shoulder
- Friday: Cardio & Abs
- Saturday: Legs
- Sunday: Rest
The workout split Ethan follows here is a typical bro split, which you can see in every gym done by the beginners.
Now, the schedule of Tirth is like
- Monday: Chest & Tricep
- Tuesday: Back & Shoulder
- Wednesday: Rest
- Thursday: Leg
- Friday: Chest & Arms
- Saturday: Back
- Sunday: Shoulder
What do you think whose growth will be more regardless of the exercise volume?
If you say Ethan, then you’re wrong!
Although Ethan can grow muscle more than Tirth if and only if he spread his exercise volume more effectively than the Tirth.
You may notice that Tirth is doing twice as much work as Ethan does, thanks to Chest and Triceps and chest and arms workout together.
By Doing Second muscle workout with primary muscle workout, you can easily save a day for you.
And When You have an extra day, you can easily do more exercise or take a rest for recovery.
Apart from the muscle growth and extra time you have when you do a 3 day workout(Tirth’s routine), you can also focus more on your bigger muscles like Chest, Back and Leg.
Triceps and Biceps are smaller muscles than those bigger muscles and that’s why they need little exercise to grow.
What About Chest and Arms on the Same Day?
If you noticed, Tirth is doing Chest and Arms on the Same day.
You may wonder, can we do that?
The answer is YES!
Like I said, Second muscle of the chest is Tricep and the tricep is the ⅔ portion of the arm.
So if you’ve time in the gym(which you definitely have) then add 1 compound and 1 isolation exercise for the Biceps.
By doing this, you are not neglecting bicep work, but you can also focus more on the back day as you already train your biceps.
Chest and Back or Chest and Tricep: Which One?
So you got the answer for chest and tricep and chest and arms, but what about chest and back or chest and tricep, which one you should train.
I don’t know about you guys, from where you get your workout, but with my client I go with the chest, back and tricep.
The reason being training three muscles together is, my client trains them 3 times a week with proper rest, but for someone who is starting out, they should first train chest and tricep together and then change to chest and back.
You can train both muscle groups on alternate weeks.
Now you know should you train chest and tricep on the same day or not along with why you should do that,
Add chest and triceps in your workout routine and start training them from next monday.
Doubts? Thoughts? Comments? Drop Them below!