- Biceps and triceps are two separate muscle groups located in the upper arm of the body.
- The Biceps are the anterior muscle group and have two heads, one short and the other long.
- The Triceps are posterior muscle groups with three heads, short, medium, and long.
- Biceps and Triceps are antagonist muscles that work opposite of each other.
- Training for both muscles together in a combined workout aids the massive muscle growth due to opposite movements.
- Training for bis and tris together requires an understanding of proper form and movements.
- The combined training session has its benefits as well as drawbacks.
No doubt, the bigger arms look sexy, and every bodybuilder loves them.
But with rewards also comes the confusion packed with certain challenges.
This is true, especially if you are a beginner bodybuilder.
While there is no conclusive answer for any of the questions because something that may work for one person might not work for the other, training biceps and triceps on the same day has its pros and cons.
Can You Workout Biceps and Triceps Together on the Same Day?
A simple and quick answer to this is YES!
You can train for biceps and triceps on the same day and together.
Although both biceps and triceps are from different muscle groups, they are located in the upper arm.
Hence the bicep or tricep workout is often called the upper body workout.
Before getting into the depth of whether you should train biceps and triceps on the same day and in the same workout, let’s first understand the function of each muscle group.
Biceps are located in the anterior or front of the upper arm. This muscle group is smaller as compared to the triceps.
- Elbow Joint Flexion: With the help of bicep muscles, the arm bends towards the body.
- Forearm Supination: Helping to turn the palm to face up.
- Shoulder Uplift: Raise the arm straight up.
On the other hand, the tricep muscles are located in the back or posterior of the upper arm.
In contrast to biceps, the triceps are the bigger muscles.
The triceps muscles are opposing or bicep antagonists.
The three functions of the tricep muscles include:
- Elbow/Arm Extension: Movement of the arm away from the body, opposite elbow bending/flexion.
- Shoulder Stability: When lifting/carrying something above your head.
- Shoulder Extension: Helping the arms to move behind the body or at the back.
So should you train your biceps and triceps on the same day? And if yes, should you train together in the same workout?
Yes, you can train for the biceps and triceps on the same day, in the same workout.
However, it is essential to have a proper muscle-building training regimen.
Having a training regimen is not enough.
You must also have the knowledge and understanding of the proper form for upper arm workouts.
Going in for a workout, be it solely for biceps or triceps, without a proper routine and understanding the form, increases the risk of injury.
If you haven’t been to a training program and do not feel very comfortable or tight on schedule, hire a personal trainer.
Train with a personal trainer for 3 to 6 months.
Benefits of Training For Biceps and Triceps Same Day
1. Less Exhaustion
Although triceps are larger than biceps, both muscles are comparatively smaller than other muscles in the body.
It is, therefore, a good thing to train both biceps and triceps in the same workout.
The benefit of doing it will be that there will be less exhaustion.
Due to this very reason, many trainers and bodybuilders incorporate these muscles as secondary movers during heavy lifts.
Successful and well-planned incorporation of bis and tris in your resistance training routine is likely to deliver overall positive results.
2. More Variety In Weekly Workout
Yes, you can train biceps and triceps on the same day and in the same workout.
However, doing the same exercise daily for the antagonist upper arm muscles is not recommended.
It means that you need to train with different exercises on alternate days.
The ultimate benefit of this will be more variety in your weekly training.
When you train with various exercises, it stays exciting, and your muscles don’t get used to the same routine easily.
3. Ideal Bodybuilding Superset
Unless you are a newbie bodybuilder, you’d probably be aware of the body-building supersets.
One of the excellent and ideal supersets in bodybuilding or resistance training is the bis and tris.
Training the bis and tris together in the same workout is considered a great upper-body workout finisher.
There are different ways in which you can do this.
You can either create an arm-blasting superset by combining different exercises or pair up bicep curls with tricep extensions.
Another way is to combine cable tricep pushdowns with reverse cable curls.
This combination is especially recommended for those builders who wish to end their arm workout with a big mark.
4. No Need For Second Workout
With the same workout for both biceps and triceps muscles, you don’t need to invest another 20-30 minutes of your day into the second workout.
Training both sets of muscles together in the same workout allows you to perform various other resistance training routines.
Drawbacks of Training Tris and Bis Same Day Together
1. Not Compatible With Push/Pull Routine:
If you are a push/pull split goer, training biceps and triceps the same day is a no-no for you.
The tri and bi combined workout are simply not feasible with the push/pull routine.
2. Increases Overall Workout Time:
Unlike other fitness goals like weight loss or fitness maintenance, bodybuilding, aka muscle gain, requires at least 45 to 60 minutes of training.
That’s where the combined resistance training for biceps and triceps on the same start causing the problem.
Being a bodybuilder means you are already investing 45 to 60 minutes of your day into the gym.
When you train for both upper arm muscles (bis and tris) the same day, it simply prolongs your gym time.
It means that you may have to spend 20 to 30 minutes extra.
And if you are someone with a busy schedule, that would not be very feasible.
3. Maybe Counterproductive:
It may seem very tempting to work out for biceps and triceps on the same day in the same workout.
However, a slight careless movement may prove to be counterproductive or lead to severe injury.
A simple shift in the wrist or arm movement can affect the wrong/other muscle.
One sign that your movement of form is incorrect is that you feel burnt out before getting to the opposite muscle group.
Can You Train Biceps and Triceps on Different Days?
Of course, you can train for biceps and triceps on separate days.
Not just this, you can also use different workout routines for each muscle group.
However, when you work out for bis and tris separately or on different days, the muscles require more time to recover.
On the other hand, when you train for both upper arm muscles in the same workout on the same day, the recovery time is the same for both muscle groups.
As a result, you can train regularly with the same energy.
Some Tips For Making Your Combined Bi and Tri Workout Better
If you prefer bigger, more muscular arms, but don’t want to invest your energy and time in separate workouts for triceps and biceps, then here are some tips that may help you to maximize the effect of combined exercises.
– Embrace the Alternate Day Pattern:
The tricep muscles have three heads, and the biceps has two heads.
So to bring more variety to your resistance training and desired results with maximum efficiency, target different heads each day.
Yes, we know that it is impossible to separate the heads of the biceps and triceps, but you can switch them with specific movements.
Here are some examples for you:
- The dips movements target the lateral head of the triceps.
- To target the long head of the triceps, use overhead extensions.
- For biceps, perform preacher curls to hit the shorter head.
- To engage the long head of the bicep muscles, do concentration curls.
Your muscles will get ample recovery time with massive muscle growth by targeting different heads on different days!
– Don’t Shy Away From Seated & Standing Workouts:
For massive muscle growth, it is vital to change your stance, along with the focus.
What does it mean?
The seated and standing exercises provide better and more effective swinging movements and momentum.
– Make a Habit of Switching:
Want to train the bis and tris together on the same day?
Well, then make a habit of changing the order!
Often the bodybuilders get confused about which muscle group to train first.
It is especially true for beginner bodybuilders.
Ask a powerlifter, and they will tell you to begin with triceps.
On the other hand, a bodybuilder will recommend starting the routine with biceps.
However, there is no such rule when you train for tris and bis in a combined workout.
If you have started with the triceps on Monday, then on the following day, begin with the biceps.
End Of The Discussion!
When it comes to bodybuilding, every lifter prefers a different routine.
Some may prefer to train biceps and triceps separately but on the same day.
Some like to train them separately on alternate days.
And then, some lifters combine the bicep and tricep exercises with training them together on the same day.
Regardless of the type of lifter you are, the important thing is to perform the routine properly!