How can I set up my workouts to hit arms twice without it interfering with other.....

[pauly]

bodyparts. I was thinkin something like"

Mon....Back Tri's
Tues...Legs Bi's
Wed...Chest
Thurs..Shoulders Traps
Fri.......Bi's Tri's

Anyway I try to position my workouts something runs into another. Any suggestions? I really don't want to train on the weekends.

 

[jeremys]

that might work, but why work arms twice?

 

[Debaser]

Come on man, 5 days a week training? Your arms are one of the smallest muscle groups in your body. Look to add mass over your entire frame (with deads and squats) and your arms will grow along with it.

 

[pauly]

My arms are definitely my weakest link right now, that's why I want to hit em twice a week.

 

[jeremys]

hit them once a week. hard and heavy, but not too much volume. less is more a lot of the time

 

[Debaser]

My arms are definitely my weakest link right now, that's why I want to hit em twice a week.

That's precisely why you don't want to hit them twice a week. You think by not letting them recover that they'll grow MORE?

What are your stats? And how do you think your arms would look if you added 30 pounds of pure muscle to your body? I guarantee you you're not close to your genetic potential.

 

[needsize]

When specializing on arms I hot them 2x per week, 1 time on their own day, hard and heavy, then I hit them after chest and back and go for light and fast, this has worked well for me. Here's my split which leaves lots of time to heal
day 1 chest/calves and light fast triceps
day 2 back/shoulders and light fast biceps
day 3&4 rest
day 5 bis/tris
day 6 quads/hams/calves/abs
day 7 rest

 

[louden_swain]

The routine listed above is no good as it is a recipe for overtraining. What is wrong with training on the weekends? Here is a good split routine that ensures plenty of rest.

Day 1 - OFF
Day 2 - Delts and Biceps
Day 3 - Legs and Abs
Day 4 - OFF
Day 5 - Chest and Triceps
Day 6 - Back and Calves
Day 7 - OFF

 

[beefybull]

Let me start by saying that I do not train typically as I respond very well to volume and do lots of sets. My genetics allows me to do so. Here is what I did for quite a while:

Sunday - Off
Monday - Back & Chest, minor arm work
Tuesday - Legs
Wednesday - Arms, with minor back/chest work
Thursday - Legs & Shoulders
Friday - Light Arms & Back
Saturday - Off

Worked for me, and I made great gains. I have to change this around slightly soon though, b/c I need to start doing sport specific skills training in addition to weights & cardio.

 

[RusPA81]

When specializing on arms I hot them 2x per week, 1 time on their own day, hard and heavy, then I hit them after chest and back and go for light and fast, this has worked well for me. Here's my split which leaves lots of time to heal
day 1 chest/calves and light fast triceps
day 2 back/shoulders and light fast biceps
day 3&4 rest
day 5 bis/tris
day 6 quads/hams/calves/abs
day 7 rest

I used to do this and I think I was overtraining my arms. I have seen much better results doing them once a week. I do however think that this would be a good idea for a shock routine for 1-3 weeks if you really feel like your arms are lagging as long as you make sure to rest and eat properly.