1. [Home](https://www.workoutsmart.com/) 2. [Ask Dan](https://www.workoutsmart.com/ask-dan) 3. [Weight Training](https://www.workoutsmart.com/ask-dan/weight-training) Weight Training # Sorry to bother you again (there was a misunderstanding with the last email), but what… The question Sorry to bother you again (there was a misunderstanding with the last email), but what i was asking is weither you think it's better to do the regular workouts with chest, shoulders, triceps one day, back and biceps anothor. Or is it better to workout every second day and do you back with triceps and your chest and shoulders with biceps. I felt that i have more arm strength with the latter way because my tri's and bi's aren't tired out from doing exercises where they are the secondary muscles. p.s. Your programs work like magic. They almost force you to workout properly even if you don't know what you're doing. I've got a dozen of my friends using your program now and they dig it too. thanks for your time Dan's answer Dan Wirth, MA, CSCS I'm glad to hear that the program is working well for you. I generally prefer to work the triceps with the chest and the biceps with the back. There are two reasons for this. The first involves recovery. If you work your triceps on a different day than you work your chest and you work both your chest and triceps 2 times per week, you will end up training your triceps 4 times per week. This is because the triceps are very involved in a lot of the pushing exercises done on the chest day. Therefore, you end up fatiging the triceps too frequently and you don't allow them enough time to recover. The same is true with training the biceps on a different day than the back. The second involves organization of the training program. If you work each muscle group 2 times per week and you work your triceps with your back and your biceps with your chest, you will end up either training your triceps the day before a chest workout or training your biceps the day before a back workout. In doing this, you will end up compromising either your back or your chest workout. I would personally rather compromise my triceps extensions and biceps curls by working the the triceps wih the chest and the biceps with the back. The chest and back exercises involve a greater number of muscles and they are also great for developing the triceps and the biceps. Keep Training Hard\! Dan designed the periodization models the Wave Engine runs. See how the Wave Engine turns his programming rules into your workouts. [How the Wave Engine works](https://www.workoutsmart.com/wave-engine) ## More in Weight Training - [I currently am working my muscles to failure one day, and doing alternating sets the other. I have read may not be as good I previously thought. Yet, if I do actual pre-determined sets for each exericse, won't my muscles adapt to what I'm doing? I want to keep my workout spontaneous and keep my muscles growing to their full potential. Any help is appreciated, thanks.](https://www.workoutsmart.com/ask-dan/weight-training/i-currently-am-working-my/739) - [I've been following your website for a long time now, and I think its great\!\! I have a question, On the days I work my bis,tris, and forearms, I dont get sore the next day. Is this ok?? I mean I got sore on the first week, but after that, I rarely get soreness the next day. Is this alrite or is this the sign of me not working out hard enough? I do 5 sets of 6-8 reps with 3-4 exercises per muscle. BUT the day I work my chest, back and shoulders I do find myself sore the next day. So is the lack of soreness a sign of a waste of a workout???](https://www.workoutsmart.com/ask-dan/weight-training/ive-been-following-your-website/1245) - [Should all sets end at failure. With some of the exercises listed in my program the weight is way to low for that many reps. For example, the toe press is listed at 35lbs for 12 reps, but i can do 12 reps with 140lbs. I was just curious](https://www.workoutsmart.com/ask-dan/weight-training/should-all-sets-end-at/576) - [I was doing the bodybuilding and mass program and I was wondering how come its hard for me to bench weight that was kinda easy for me to get when I was just lifting without a program? For example I uesed to be able to get 177 8 times and now when I pick it up off the bar it feels so heavy, is it because this is only my 3 week of your program and it starts me off at a low weight so i am used to your program. I guess i havent been used to lifting this much weight. If u could answer me back it would be thank ful](https://www.workoutsmart.com/ask-dan/weight-training/i-was-doing-the-bodybuilding/537) - [Does squating, Leg pressing, or Deadlifting stunt your growth in any way?](https://www.workoutsmart.com/ask-dan/weight-training/does-squating-leg-pressing-or/330) ## Train on the programs Dan writes. [Start 14 days free](https://www.workoutsmart.com/signup)