Do you work your Bis and Tris in isolation

Pipi · 08-26-14, 08:55 AM

I've been doing Cathe's X-train for 5 weeks now and I am just wondering if it is necessary to work my tris and bis in isolation the way X-train is planned.
Do you work your tris and bis with isolation moves or do you feel they get worked enough with chest and back work?

Pipi · 08-26-14, 12:45 PM

Edited the title as it was confusing.

KarenP · 08-26-14, 12:50 PM

Hi Pipi,

I'm not familiar with the videos. But if you are doing big pushing and pulling exercises like supinated grip chin-ups/pull downs, rows, OH presses, push-ups, bench presses, etc, your bi's and tri's are getting a whole lot of work already. If you are working these exercises hard, IMO you needn't do isolation work for bis and tris.

Sophie · 08-26-14, 12:55 PM

only when rehabbing or addressing an imbalance. Otherwise, what KarenP said.

marmact · 08-26-14, 01:08 PM

You certainly don't have to if you're doing a lot of push/pull work. But I think XTrain is designed as a split series, and typically those include more isolation work than not.

(I personally always add some isolation work in for biceps and triceps because I like definition in those muscles.)

Cafelattee · 08-26-14, 01:37 PM

I think it depends on your anatomy and your goals. I've always worked those in isolations because my arms are the supper skinny looking with large elbow joint not in proportion KWIM. I have to put extra load to give myself even defined muscular arms. They are not body building huge even with isolation work.

You know your body and goal. You get to choose

Jane P. · 08-26-14, 05:35 PM

I switched from D2S (which has no isolation work) to X-Train, and I really felt it in my bis and tris. I just wasn't getting enough before. Maybe if I could do pull ups it would make a difference, but I don't think that's feasible for me. However, I don't do every set, and when I'm doing split routines, I will skip Bis & Tris if the week gets busy.

So my answer would be to throw some in if you feel the need, but just do as much as you think will help you reach your goals.

Pipi · 08-27-14, 07:07 AM

Thank you for all your opinions. I think for now with x-train rotation I will still do them but maybe not as many sets. I have definitely seen some improvement on my definition.

Kyra · 08-27-14, 07:17 AM

If I have some time/energy at the end of a workout, or if I feel like it, I will do a set of bis or tris. So, I might do one set of either or both per week. But, I don't have aesthetic goals; I just think it's fun to bust out come curls every now and then. If you do train more for aesthetics you might want to incorporate more iso work. As Karen P implied, if you are just shooting for functional goals, bi/tri iso work is largely unnecessary.

Pipi · 08-27-14, 09:22 AM

It's very vain of me, but I want my arms to look like I work out since I put so much time into. I just wish my lower body would cooperate.

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08-26-14, 08:55 AM
Pipi Join Date: Jun 2003 Location: Massachusettes	Do you work your Bis and Tris in isolation I've been doing Cathe's X-train for 5 weeks now and I am just wondering if it is necessary to work my tris and bis in isolation the way X-train is planned. Do you work your tris and bis with isolation moves or do you feel they get worked enough with chest and back work?

08-26-14, 12:45 PM
Pipi Join Date: Jun 2003 Location: Massachusettes	Edited the title as it was confusing.

08-26-14, 12:50 PM
KarenP VF Supporter Join Date: Nov 2001 Location: Milky Way Galaxy	Hi Pipi, I'm not familiar with the videos. But if you are doing big pushing and pulling exercises like supinated grip chin-ups/pull downs, rows, OH presses, push-ups, bench presses, etc, your bi's and tri's are getting a whole lot of work already. If you are working these exercises hard, IMO you needn't do isolation work for bis and tris. __________________ Cheers, Karen QUIT SLOUCHING!!!

08-26-14, 12:55 PM
Sophie Join Date: Nov 2001 Location: Alberta	only when rehabbing or addressing an imbalance. Otherwise, what KarenP said. __________________ Sophie be as relaxed as you can be, as you do what you gotta do. ~erich schiffman

08-26-14, 01:08 PM
marmact Join Date: Mar 2006 Location: In a plank position	You certainly don't have to if you're doing a lot of push/pull work. But I think XTrain is designed as a split series, and typically those include more isolation work than not. (I personally always add some isolation work in for biceps and triceps because I like definition in those muscles.) __________________ "We will dance on their chamois!" ~ Grunter von Agony, Hell Hath No Fury (The Sufferfest)

08-26-14, 01:37 PM
Cafelattee Join Date: Sep 2012 Location: Gulf Coast	I think it depends on your anatomy and your goals. I've always worked those in isolations because my arms are the supper skinny looking with large elbow joint not in proportion KWIM. I have to put extra load to give myself even defined muscular arms. They are not body building huge even with isolation work. You know your body and goal. You get to choose

08-26-14, 05:35 PM
Jane P. VF Supporter Join Date: Oct 2001 Location: Colorado Springs	I switched from D2S (which has no isolation work) to X-Train, and I really felt it in my bis and tris. I just wasn't getting enough before. Maybe if I could do pull ups it would make a difference, but I don't think that's feasible for me. However, I don't do every set, and when I'm doing split routines, I will skip Bis & Tris if the week gets busy. So my answer would be to throw some in if you feel the need, but just do as much as you think will help you reach your goals. __________________ "The two most powerful warriors are patience and time." Leo Tolstoy

08-27-14, 07:07 AM
Pipi Join Date: Jun 2003 Location: Massachusettes	Thank you for all your opinions. I think for now with x-train rotation I will still do them but maybe not as many sets. I have definitely seen some improvement on my definition.

08-27-14, 07:17 AM
Kyra Join Date: Oct 2002 Location: South Jersey	If I have some time/energy at the end of a workout, or if I feel like it, I will do a set of bis or tris. So, I might do one set of either or both per week. But, I don't have aesthetic goals; I just think it's fun to bust out come curls every now and then. If you do train more for aesthetics you might want to incorporate more iso work. As Karen P implied, if you are just shooting for functional goals, bi/tri iso work is largely unnecessary. __________________ The Grim Reaper catches us all. But when he catches me the son-of-a-bitch is going to be hunched over, wheezing and gasping for breath! Certified Bulletproof Athlete

08-27-14, 09:22 AM
Pipi Join Date: Jun 2003 Location: Massachusettes	It's very vain of me, but I want my arms to look like I work out since I put so much time into. I just wish my lower body would cooperate.