Please Scroll Down to See Forums Below Why is it that every person with huge arms has the same answer about training them. They all use high volume high frequency. really, every guy at my gym with large arms trains them at least 3 times a week and one guy trained them everyday over the hole summer. I'm talking about 17-19'' very big and ripped where the arms are the their best body-part. My arms are my weak point and the more people I talk to the more it seems I should be training them as much as possible. Is over-training arms just hard to do. I train them once a week between 7-10 total sets and have small arms. My question is what is the best way to train arms?, and give your own improvement in size if you made great gains on your program. High vs. low. and anyone once have very poor arms but battled back to make arms their showpiece?
arm training
- Thread starter frammi
- Start date
Fatty4You
New member
Hey Frammi, I would ceriously recommend NOT training your arms every other day. I know people who do that and they never get bigger! They might have crazy definition and NO body fat, but they certainly never get any size added on.
I am not saying my arms are huge, but i have been told they are big. I train bis once a week and tris once a week on different days.
I think it also depends on whether or not you are on any kind of gear, juice, roids, whatever you want to call it. Steroids help your muscle recover faster and allow you to work the muscle more often. However, this may lead to tendon problems cause it throws the body out of whack. See, the way the body works is, it wants to be healthy, so it doesn't let the muscle recover faster than the muscle, otherwise the muscle might be able to pull itself off of the tendon. However, with drugs, the muscle recovery is accellerated, and you can run into kinds of tendon problems.
But that is getting off the point. As far as training, i think it also depends on how long you have been training. When ifirst started I was on a monday, wednesday, friday routine and did everything three times a week. Now i do everything once a week.
Gotta figure out what works best for you. But ill tell you that every day, or every other day, is plain old crazy. Your body simply cannot recover that fast and you will begin to break down.
-Fatty
I am not saying my arms are huge, but i have been told they are big. I train bis once a week and tris once a week on different days.
I think it also depends on whether or not you are on any kind of gear, juice, roids, whatever you want to call it. Steroids help your muscle recover faster and allow you to work the muscle more often. However, this may lead to tendon problems cause it throws the body out of whack. See, the way the body works is, it wants to be healthy, so it doesn't let the muscle recover faster than the muscle, otherwise the muscle might be able to pull itself off of the tendon. However, with drugs, the muscle recovery is accellerated, and you can run into kinds of tendon problems.
But that is getting off the point. As far as training, i think it also depends on how long you have been training. When ifirst started I was on a monday, wednesday, friday routine and did everything three times a week. Now i do everything once a week.
Gotta figure out what works best for you. But ill tell you that every day, or every other day, is plain old crazy. Your body simply cannot recover that fast and you will begin to break down.
-Fatty
I consider my arms to be ok size at 18.5 with no fat on 'em...they blow up to 20 +/- a 1/16 or so as I train my bi's...I train my bis every 3 days and I do them with back...I train my tri's whick make up most of your arm anyhow, with chest and shoulders on opposite days...I train with heavy weight (to me) and I do 3 exercises for 3 sets of no less then 5 reps for them...I use slow and controlled movements...I dont think arms are big until they are a good 19 inch cold...
So, I believe if you want to build them, lift big, you can always shape en up with the, "lotsa work out" program later...
E
So, I believe if you want to build them, lift big, you can always shape en up with the, "lotsa work out" program later...
E
SANDMAN5150
New member
Actually....
You know I will second the comment about arm training frequency....WTF?! is that. I see brothers and sisters trainin there arms 3 times a week shiat...I've seen them train 2 days in a row and then take a day off...bur check this one out I can pull 585 no wraps no belt off the floor and I can clean 250 I can perform deadhang pullups forever (USMC favorite...per excercise)
and shiat I can strictly... strictly(I emphasize the strict part) Oly Bar straight curl barbell 135 for 3 sets @ 8-10 reps and my arms are a dinky 17.5 and gents take my word for it...I have tried them all.....POF, Pyramid, ascending/descending sets, suppersets, shock sets, supersets, pro-sets by Musclemag routines and yet they are a dinky 17.5...........but here we have a kid at the gym that looks like a 2x4 with nikes and a wifebeater but yet his arms are protruding out of his shoulders that carrying them is workout alone all he does is concentration curls two days on two days off..........................out of all of this most of the individuals in that gym do not know what a front squat or a power clean is...and there are some big boys in this gym............and run this mos of them look me when I deadlift like I am just wasting my time...they actually chuckle and shrug there shoulders...........
You know I will second the comment about arm training frequency....WTF?! is that. I see brothers and sisters trainin there arms 3 times a week shiat...I've seen them train 2 days in a row and then take a day off...bur check this one out I can pull 585 no wraps no belt off the floor and I can clean 250 I can perform deadhang pullups forever (USMC favorite...per excercise)
and shiat I can strictly... strictly(I emphasize the strict part) Oly Bar straight curl barbell 135 for 3 sets @ 8-10 reps and my arms are a dinky 17.5 and gents take my word for it...I have tried them all.....POF, Pyramid, ascending/descending sets, suppersets, shock sets, supersets, pro-sets by Musclemag routines and yet they are a dinky 17.5...........but here we have a kid at the gym that looks like a 2x4 with nikes and a wifebeater but yet his arms are protruding out of his shoulders that carrying them is workout alone all he does is concentration curls two days on two days off..........................out of all of this most of the individuals in that gym do not know what a front squat or a power clean is...and there are some big boys in this gym............and run this mos of them look me when I deadlift like I am just wasting my time...they actually chuckle and shrug there shoulders...........
You dont need to train arms that much to make them grow, just make the workouts you do count by using only heavy compound stuff, no frilly machines. I had genetically pathetic arms, I think 12" when I started training, and they are lon, which makes them look even smaller. But I have managed to turn them into one of my stronger points by hitting them 1x per week, heavy and simple.
Here's the routine that put the last 2" on my arms
tris
close grip bench
weighted dips
skull crushers
bis
standing barbell curls
incline dumbell curls
preacher curls
that's it, nothing fancy
Here's the routine that put the last 2" on my arms
tris
close grip bench
weighted dips
skull crushers
bis
standing barbell curls
incline dumbell curls
preacher curls
that's it, nothing fancy
another perspective
When you see someone training at the gym, it is not always how they train year round. It also may be that they don`t do the other exercises that limit your recovery abilities like deads and squats etc...
So you see these guys doing arms 3X a week but THAT`S ALL THEY DO. AND ON GEAR. With all that recovery time AND help. they`re gonna grow. Yes this was a slight exaggeration but I think I`m on the right track because I`ve seen it before.
If they were doing full body workouts throughout the week, Then it would be ridiculous volume. Going by the 3x a week arm routines.
When you see someone training at the gym, it is not always how they train year round. It also may be that they don`t do the other exercises that limit your recovery abilities like deads and squats etc...
So you see these guys doing arms 3X a week but THAT`S ALL THEY DO. AND ON GEAR. With all that recovery time AND help. they`re gonna grow. Yes this was a slight exaggeration but I think I`m on the right track because I`ve seen it before.
If they were doing full body workouts throughout the week, Then it would be ridiculous volume. Going by the 3x a week arm routines.
All I know is every time I ask someone who is all arms, what are they doing: its high volume. Sure I can lift more in every exercise, but that doesn't matter to me, I want size. I have been doing the 5X5 for like a month and it works but slowly. Before the 5x5 I was doing a little more volume but I was also on gear. I have trained for like 7,8, maybe 9 years on and off. I have gone from 150 pounds to over 200(bf around 13), and my arms are as big as ever at 15''. I look like a power lifter, thick in the core( chest and legs) but thin in the arms. At 5'9'' and 200+ I should be 16+ in the arms. I just get so pissed when I see a guy with big arms lifting half what I do, weighing 20 pounds less, and growing bigger as I watch.
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