Arms - I want guns

[Cuts]

I get decent results off of training everything hard once a week EXCEPT arms. My bis are the size of friggin ping pong balls! Is it o.k. to hit bis and tris hard TWICE every week, or is that overdoing it? What do y'all guys with big guns--or actually those of you who HAD pistols and BUILT them into GUNS--do for arms? Frequency, sets, reps? Thanks!

 

[JOKER47]

I think that whatever you decide to do for workouts, focus primarily on your tri's. They are 2/3 of the total size of your arms. I don't have the biggest "guns", but have gotten compliments over the last few months after I really focused the majority of my arm workout on my tri's.


.02,
Joker

 

[beastboy]

Mine responed much better after cutting my volume to 9 sets total for direct arm work......I personally feel twice a week for a small muscle group is too much if you are talking in regards of direct arm work.

 

[Thaibox]

My arms have always been my weakness.

So, I stopped isolating them and started doing deadlifts like a madman. Now they're growing

 

[Getdownonit]

I do 6 sets on my bi's once a week. The rest is done from deadlifting and back day. Since dropping the volume and going as heavy as i can on deads my bi's have started to grow quickly

 

[Cuts]

Wow, I'm surprised at how many of y'all actually deadlift... on this thread and on my "Legs" thread. I've never deadlifted before, but maybe it's time I start. What day do y'all incorporate this into... legs or what? And how many sets and with what kind of weight?

 

[Thaibox]

You'll love deads bro, I promise. Here's what I did on my last back day

135 x 20
225 x 12
405 x 6
495 x 1
405 x 5

then stiff-legged
225 x 10
315 x 4
Had to stop here because I was starting to feel a prior back injury

Then some pull-ups

 

[Thaibox]

Also, in my opinion deads should always be done on back day. They hit your entire back, so it only makes sense to me.

 

[Welsh power house]

Yeah deads should deff be the first exercise on back day!!!!

Follow with barbell rows and chins or pulldowns and your back, delts and bis will explode with new growth!

As for your arms, do 9 sets on bis, 9 sets on tris.

My split:

day 1- chets, tris

day 2- legs, bis and abs

day 3- back, delts

My arms used to be weak, now have really grown. My arms are getting worked every session. Directly on days 1 and 2 and the indirectly on day 3...but still take a pounding from rows, deads, pulldowns and doing shoulder presses.

Shut up and start deadlifting!

 

[curling]

Welsh,

I have to disagree with you on the deadlifts should be first on backday. I reserve the first slot for wide grip pull ups. I think pullups are the staple of lat development. Then I do my deads then I do my bentover db rows. Then some varariation of cable rows.

Btw do you do do both straight leg and regular deadlifts on back day?