Getting the most benefits out of each workout is something we all try to achieve.
And with limited time available, it’s a common thing to train multiple muscle groups in a single session.
But one of the challenges many gym-goers face is knowing which muscle groups to combine on the same day.
Well, in this article, we look to answer the question of whether you can train biceps and back on the same day.
We discuss the benefits and drawbacks of doing this, as well as looking at which one you should train first.
We also throw in some extra useful information that can help you decide as to whether training your biceps and your back on the same day is a good choice for you.
Can You Do Biceps And Back On The Same Day?
Yes, you can train your biceps and your back on the same day.
In fact, many people do this on a very regular basis.
One of the reasons why this is a good way of training is that your biceps tend to be working as secondary muscles in many back exercises anyway.
As they’re already working during the session, it makes sense to work them a bit harder to get the most out of the workout.
You need to be careful that you aren’t working your biceps too hard though (as they’re a smaller muscle group), but you can get many benefits from training your biceps and your back on the same day.
Benefits of Training Biceps And Back on the Same Day
It Saves Time
One of the biggest reasons why people train biceps and back on the same day is how much time it saves them during their training week.
Working each part of your body on a separate day will likely take up a lot of time.
If you separate your muscles into groups of chest, back, shoulders, abs (core), legs, arms, and cardio, you would have to train seven days a week.
(Assuming you train biceps and triceps in one session.)
While this may work some people, for most of us, training every single day just isn’t very practical.
Combining two muscle groups, like biceps and back, into one session allows you more free time to get on with the other parts of your life outside of training and exercise.
Your Biceps Will Get More Of A Workout
As your biceps play a part in a many back exercises, they’ll end up working quite a bit harder in a multi-muscle session compared to a standalone bicep workout.
Even though your biceps aren’t the primary muscles working during your back exercises, they still have to work pretty hard as secondary muscles.
If you add the amount of work they do during bicep-specific exercises too, your biceps will take a big beating during the session which can lead to a lot of growth and development.
Drawbacks of Training Biceps And Back On The Same Day
There’s a chance that working your biceps and your back on the same day can fatigue your biceps quicker, resulting in them being less able to perform the exercises you need them to.
For example, if your biceps have been working as secondary muscles during some of your back exercises, they may be too fatigued to lift as much as you normally would during your bicep-specific exercises.
If this happens, you could end up with less bicep development than you were hoping for.
Lack Of Specific Muscle Focus
Sometimes, the only way you can get as much benefit as possible from your workouts is to focus on one single muscle group.
If you’re training two muscle groups in the same session, you may end up getting fewer benefits in both of them as you‘re sharing the focus of your session.
Imagine focusing one whole hour on working your biceps.
You could get a huge pump and lots of progress made in that one session.
If that session is split between your back and your biceps though, each muscle group gets a bit less of the attention.
Should You Do Biceps And Back On The Same Day?
As long as both your biceps and back are healthy and fully recovered from any previous exercise you’ve done, there’s no real reason why you shouldn’t train them on the same day.
It will, ultimately, come down to your personal preference as to whether you do biceps and back on the same day or as individual workouts.
That being said, many gym-goers experience huge success by training them together.
Can You Superset Biceps And Back?
Yes, you can superset biceps and back very effectively.
Supersets not only save time during your workout but they can also make each muscle group work a bit harder as less rest is given.
As your back and biceps work well together during lots of movements, supersets with biceps and back exercises can be very beneficial for your training.
(Watch this epic back and biceps superset workout to take your gains to the next level!)
Should You Do Biceps Before Or After Back?
Usually, it’s a good idea to train your back before you train your biceps if you’re doing them both in a single session.
This is because you will be lifting much heavier weights during your back exercises, so you’ll want your muscles to be fresher for the heavier loads.
Doing back first also allows your biceps a chance to warm up ready for your bicep-specific exercises.
As they’re a relatively small muscle group, a good warm-up helps prevent any injury from occurring during your session.
Should You Train Them In The Same Session or 2 Different Sessions?
Training your biceps and your back in the same session is probably the best idea for most of us.
As both muscle groups tend to work together during back exercises anyway, it makes sense to continue working your biceps immediately after your back exercises are done.
This should help you to gain the biggest benefits in both muscle groups.
- You can do biceps and back on the same day with minimal problems.
- Biceps and back make a great upper-body superset workout.
- You should train your back before biceps if training in this way.
Hope this helped!
I’ve been in the fitness and strength training industry for nearly a decade. In that time, I’ve gained 30 pounds of muscle, written hundreds of articles, and reviewed dozens of fitness supplements. As for my educational background, I’m a currently studying for my Active IQ Level 3 Diploma in Personal Training.