Is It Okay To Train Biceps Immediately After A Back Workout
Because the biceps are a supporting muscle group for many different back exercises, it is necessary to work on building both your back and your biceps on the same day. Your fitness goals should determine the pattern in which you perform the exercises in your workout plan.
Guidelines for strength training often recommend performing exercises targeting larger muscles before moving on to those targeting smaller muscles. However, “is it okay to train biceps immediately after a back workout”? Not to worry, I’ve got you covered on this. Before we answer this question, let’s take some time to understand the principles behind these two exercises. Read on!
Your Back And Biceps Workout Routine
You can say that the most incredible thing a bodybuilder or an athlete has is a toned and muscular back. However, a distinctive back is not something you see very often among bodybuilders. The process of building an intimidating back (unlike other muscles) is difficult and needs a lot of hours spent doing the heavy lifting.
Lifters and other athletes absolutely need to focus on developing a strong back. When you pull anything or lift objects off the floor, you are relying on the strength of the muscles in your back to support the weight of the object.
In spite of this, you should not overlook the significance of your biceps when it comes to your physical performance. You use your biceps every time you lift something or carry anything, just like you use your back, and you are never stronger than your weakest link.
Is It Okay To Train Biceps Immediately After A Back Workout?
Absolutely, you can! It’s perfectly fine to train your biceps immediately after a back workout. Even on biceps days, you can also choose to incorporate a little of the back exercises.
This has been proven to be especially effective. The back muscles and biceps have almost the same mechanism, so it’s a safe workout routine. However, you may also want to work your back muscles and biceps together. Of course, there are exercises that target these two muscles primarily along with others. So, you may want to try them.
Exercises That Work Your Back And Biceps
As I noted earlier, training your biceps immediately after a back workout is okay and completely safe. However, you might also need to train them together on free days when you intend to train a large muscle group. You could isolate your back and biceps muscles by performing the three (3) exercises below:
-
Pull-Ups
Pull-ups are one of the best exercises for building back width, bulging biceps and lat strength. Your body and a pull-up bar are the only pieces of equipment you need for this exercise. The lat pulldown is similar to the pull-ups, however, it does not include the additional strain of pulling your own body weight.
The lats, as well as the biceps and the lower regions of the trapezius, are the primary muscles that are targeted by both exercises. Pull-ups take a significant amount of general body control and stability in order to effectively target the muscles you want to work, but the lat pulldown machine is an alternative that is both comfortable and durable.
The pull-up is an excellent workout for developing wide lats, back and biceps and it is very unlikely that you will come across one that is superior to it.
The disadvantage is that it is a very difficult workout, particularly when the form is in the manner of bodybuilding. However, you can’t really call this a disadvantage since we already mentioned earlier that back exercises were quite challenging.
-
Barbell Row
The barbell row is one of the best exercises, if not the best activity, for growing back thickness. The bench press is often regarded as the most important exercise for the upper body; however, the barbell row is the most effective exercise for the back.
Performing the barbell row in such a way that you lean forward is an excellent workout for all of the major muscles in your back, as well as your posterior deltoids. You won’t be able to use as much weight, but the goal here is not to lift as much weight as possible; rather, to develop the muscles all over your body.
-
Hammer Curls
The dumbbell hammer curl is not simply an additional excellent exercise for the biceps. In addition to developing your biceps, particularly the long head, this exercise targets your forearms as well as a different muscle known as the brachialis. Although it is true that the peak of your biceps is primarily determined by genetics, a robust brachialis boosts the biceps.
Benefits Of Training The Back And Biceps Together
Instead of training immediately after a back workout, you could train them together by adding it to your routine because it comes with several benefits. Let’s review them below:
-
It’s Super Effective
Moving a large box in your garage or performing pull-ups and rows at the gym are both examples of activities that engage the pulling muscles that make up your back and biceps. When you work out your back, you are also working your biceps at the same time. Combining the two into a single workout is the most logical thing to do.
-
Training Your Back And Biceps Together Allows You To Recover Faster
You may have trouble recovering if you break up your workouts for your back and biceps into multiple sessions throughout the week.
For such a small muscle, your biceps will be extremely stressed if you train them a day or two after your back workout, and then your back again a few days later.
If your arms have not healed from the day before biceps workout, you risk creating a weak link for the much larger and stronger back muscles. There is no need to worry about recovery between sessions when you combine back and biceps training.
