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How many times a week do you do arms??
- Thread starter sparky_d2
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louden_swain
New member
I train arms once a week. That is all they need. Remember, you are using arms when you train other muscle groups. Arms are small muscles and can be easily overtrained.
I use only 5-6 sets for biceps and triceps.
I use only 5-6 sets for biceps and triceps.
twice a week. tri's with chest, bi's with back..
triceps 1 - overhead ext (monday)
pressdown
triceps 2 - skullcrushers (friday)
biceps 1 - barbell curl (Tuesday)
hammer curl
biceps 2 - cheat curls (friday)
and actually Swain, biceps and calves heal the quickest because you use them all the time. so you can do bi's twice a week...
triceps 1 - overhead ext (monday)
pressdown
triceps 2 - skullcrushers (friday)
biceps 1 - barbell curl (Tuesday)
hammer curl
biceps 2 - cheat curls (friday)
and actually Swain, biceps and calves heal the quickest because you use them all the time. so you can do bi's twice a week...
SANDMAN5150
New member
AAAAARGGGHHH!!!!!!!!!!!!
I have been cursed!!!!!!!or I am missing something
I am not B.S.'n Gents seriously.....my workouts intense
caloric intake 1.5 to 2 gr of protein 225 gr per day.....(honestly its been three weeks that I have adhered to this nutritional rule of thumb...)
anyway I have tried tried and am coming off the 1-bodypart per day routine (Since Nov.)
Am I stronger....... H&ll Yea!!!!
Put on bodyweight......yes!!!!! 240 and am down to 225 so far.......( I have really cleaned up my eating..no more 5 arby roast beef sandwitch....or my notorious 1 Large Meat Lovers on Saturdays...cheat food)
but as far as arm growth no and I have been training for quite a number of years now what I have achieved is a weird arm I am all Triceps and no Biceps and I think I have touched this subject with you my knowledgeable friend (LOUDEN SWAIN)
but then I hear that it is such a small muscle that it recuperatesfast........for example on Fridays..
here goes please louden swain do not punch me upside my thick skull I am just tryint to make them grow..
warmup
1 set concentration curls 15 reps
3 set oly bar curl @ 5 reps
3 sets icline alt curls @ 5 reps
3 sets machine curls @ 5 reps (superslow!!!)
3 drop-sets BBell curls @ 5 reps
.....and then my arms go numb and it hurts so much.......
but they do not grow but......
I have been cursed!!!!!!!or I am missing something
I am not B.S.'n Gents seriously.....my workouts intense
caloric intake 1.5 to 2 gr of protein 225 gr per day.....(honestly its been three weeks that I have adhered to this nutritional rule of thumb...)
anyway I have tried tried and am coming off the 1-bodypart per day routine (Since Nov.)
Am I stronger....... H&ll Yea!!!!
Put on bodyweight......yes!!!!! 240 and am down to 225 so far.......( I have really cleaned up my eating..no more 5 arby roast beef sandwitch....or my notorious 1 Large Meat Lovers on Saturdays...cheat food)
but as far as arm growth no and I have been training for quite a number of years now what I have achieved is a weird arm I am all Triceps and no Biceps and I think I have touched this subject with you my knowledgeable friend (LOUDEN SWAIN)
but then I hear that it is such a small muscle that it recuperatesfast........for example on Fridays..
here goes please louden swain do not punch me upside my thick skull I am just tryint to make them grow..
warmup
1 set concentration curls 15 reps
3 set oly bar curl @ 5 reps
3 sets icline alt curls @ 5 reps
3 sets machine curls @ 5 reps (superslow!!!)
3 drop-sets BBell curls @ 5 reps
.....and then my arms go numb and it hurts so much.......
but they do not grow but......
J
jeremys
Guest
SANDMAN5150 said:
that looks like quite a bit of volume. maybe do only 2 different excercises?
more importantly though, are you squatting and deadlifting?
SANDMAN5150
New member
......
JEREMYS Brother...I would not even dare adress my stigma if I did not Squat nor Deadlift nor power clean nor push press or rows or do weighted dips nor weighted pullups I am a very Basic movement minded individual....NO SHINY MACHINES!!!!! except for machine curls/and pre-exh on x-overs for pecs...sorry!!
My routine on saturday:
I do not wear a belt ...nor wraps until I am passed 495 I am 525 for 1 rep hams to soleus on the way up looks like a modified good morning.... Then I drop to my knees and dry heave
after resting and an extensive gut check;
I proceed with deadlift no belt/no wrist wraps (only babypowder)until 500 for 1 rep.
................and last but not least I finish off with (I F*#$'n Hates these in reality I FEAR them) Power Cleans until I reach 250 for a single..........and yes on that single I use a belt and wraps.
BROTHER NO EGO HERE I SWEAR!!!! MOST PEOPLE AT THE GYM LOOK AT ME WEIRD...SNIDE REMARKS......COMMENTS SOME OF THE OLDER GYM MEMBERS GIVE ME THE THUMBS UP OR ASK ME IF I AM O.K.....NO I DO NOT...I REPEAT DO NOT WALK IN WITH ATTITUDE OR SCREAM LIKE I AM GETTING SHOT NO I JUST WALK IN BASEBALL CAP SLUNG LOW ALL COVERED AND I JUST GO TO TOWN........
JEREMYS Brother...I would not even dare adress my stigma if I did not Squat nor Deadlift nor power clean nor push press or rows or do weighted dips nor weighted pullups I am a very Basic movement minded individual....NO SHINY MACHINES!!!!! except for machine curls/and pre-exh on x-overs for pecs...sorry!!
My routine on saturday:
I do not wear a belt ...nor wraps until I am passed 495 I am 525 for 1 rep hams to soleus on the way up looks like a modified good morning.... Then I drop to my knees and dry heave
after resting and an extensive gut check;
I proceed with deadlift no belt/no wrist wraps (only babypowder)until 500 for 1 rep.
................and last but not least I finish off with (I F*#$'n Hates these in reality I FEAR them) Power Cleans until I reach 250 for a single..........and yes on that single I use a belt and wraps.
BROTHER NO EGO HERE I SWEAR!!!! MOST PEOPLE AT THE GYM LOOK AT ME WEIRD...SNIDE REMARKS......COMMENTS SOME OF THE OLDER GYM MEMBERS GIVE ME THE THUMBS UP OR ASK ME IF I AM O.K.....NO I DO NOT...I REPEAT DO NOT WALK IN WITH ATTITUDE OR SCREAM LIKE I AM GETTING SHOT NO I JUST WALK IN BASEBALL CAP SLUNG LOW ALL COVERED AND I JUST GO TO TOWN........
ThePolishHammer
New member
well
as for bis
I do bis twice a week, but the biceps consit of three muscles
I do my biceps on ME squat day with a 5x5 barbell curl
then 3x8-12 smaller exercise
Then on DE squat day I do 5x5 Reverse Barbell Curls and then a 3x8-12 bicep exercise with a reverse grip
so i train my bi's twice, but opposing heads
as for bis
I do bis twice a week, but the biceps consit of three muscles
I do my biceps on ME squat day with a 5x5 barbell curl
then 3x8-12 smaller exercise
Then on DE squat day I do 5x5 Reverse Barbell Curls and then a 3x8-12 bicep exercise with a reverse grip
so i train my bi's twice, but opposing heads
D
Debaser
Guest
gymtime said:
Hey man, we can't all be 160 lb bodybuilding gurus like him.
J
jeremys
Guest
Re: ......
so you do squats AND deads on the same day??
if something stops working, change it up. just an idea, but try lower volume
SANDMAN5150 said:
so you do squats AND deads on the same day??
if something stops working, change it up. just an idea, but try lower volume
louden_swain
New member
Debaser said:
Interestingly this is accurate.SANDMAN5150
New member
...
I guess I'll lower the volume.......hmmm and I gues I'll incorporate Deads with Back ...
Thank you very much!!!
I guess I'll lower the volume.......hmmm and I gues I'll incorporate Deads with Back ...
Thank you very much!!!
ThePolishHammer
New member
well..
Sorry, i should have been more clear
I included the brachiall-radiallis as a musle in the group biceps-brachii, and your right its not.
however for my purposes in what i was explaining it is. As it is the primary suppenator of the wrist. And heavily involved in reverse barbell curls along with the radiallis.
And just some interesting information, brachiall-radiallis aside. 10% of people of a bicep with three heads. Cant remember where the origin of the third head usually is though
Sorry, i should have been more clear
I included the brachiall-radiallis as a musle in the group biceps-brachii, and your right its not.
however for my purposes in what i was explaining it is. As it is the primary suppenator of the wrist. And heavily involved in reverse barbell curls along with the radiallis.
And just some interesting information, brachiall-radiallis aside. 10% of people of a bicep with three heads. Cant remember where the origin of the third head usually is though
D
Debaser
Guest
Yes, and even though you weigh less than me before I ever touched a weight, I'm sure all the ladies will be saying, "Oh my god, look at the strength on that guy! And the stylish Gap XS fitted shirt!"
But yeah man, continue training your arms twice a week. You'll probably be pushing 12" soon.
But yeah man, continue training your arms twice a week. You'll probably be pushing 12" soon.
louden_swain
New member
TheOak84 said:
Dude, you aren't very humble, but rather an arrogant loud mouth teenager. You not only look like a 10 year old, but you act like one. Here is a reality check, you are no where near the strongest guy on this board. You forget bud, several of the experience bunch on this board have been training every since you were shittin' your pants as a little tike. We are all here to share information and not brag about our poundages. I for one enjoy reading information about others training methods. I hate reading stuff like:
I weigh 160, but I can bench 335
I am bigger than you
I love to show off
I am powerful and stronger than anyone
Take it easy bro. . . .we are not competing with eachother. We are here to help one another, not display an ego that can easily be inflated on the web.
i never said i was the strongest.. ya, im only 18... but wait till im 20, 21, 22, 25... jsut think about the numbers ill push...
besides, everytime i give advice i get bashed..
also, if your not competing with anyone, why are you working out...
i know people say 'I only compete with myself', i do too..
but there is also a bunch of guys that i wanna dawg and show up... when i started i was benching the 25's.. i didnt turn anyheads. now i turn a few heads.. cuz 315 looks nice when ur repping it. in a few years. we'll see.
besides, everytime i give advice i get bashed..
also, if your not competing with anyone, why are you working out...
i know people say 'I only compete with myself', i do too..
but there is also a bunch of guys that i wanna dawg and show up... when i started i was benching the 25's.. i didnt turn anyheads. now i turn a few heads.. cuz 315 looks nice when ur repping it. in a few years. we'll see.
gettinlarger
New member
louden_swain said:
Thank you, Mr. Swain!!!
There have been a few of these lately ... If you aren't going to work with everyone to make a great board, with great info, but instead be an annoyance ... piss off ...
gettinlarger
New member
TheOak84 said:
Because I ...
enjoy it,
want to be stronger,
want to be bigger.
Because it ...
is good for your health,
keeps you in excellent shape.
Who wants to add more?
D
Debaser
Guest
Women.
I do it for myself first, but women don't come far behind.
BTW, I'm pretty sure he is lying about his arms unless he has extremely strange genetic disposition. How many guys do you see at that weight having 16 1/2" arms?
I think ill measure my arms, but get a great pump first, and wear a sweater, and a leather jacket, and let the tape measure hang pretty loose. That's accurate right?
I do it for myself first, but women don't come far behind.
BTW, I'm pretty sure he is lying about his arms unless he has extremely strange genetic disposition. How many guys do you see at that weight having 16 1/2" arms?
I think ill measure my arms, but get a great pump first, and wear a sweater, and a leather jacket, and let the tape measure hang pretty loose. That's accurate right?
TheOak84 said:
It's not the fact that you are giving advice that is getting you bashed, its the fact that you are preaching your advice as gospel that is.
The training board is the best board on elite because the respect the members give each other here. You're not giving anyone respect with the comments you are making, and honestly, how much could you possinly know about training at 18?
My gym is full of young guys like you, they see myself or one of the other big guys walk by, and they start throwing around tons of weight to impress, usually on the bench because thats all they train. But that will never impress anyone other than other kids....I'm far more impressed by a guy with a chest like Arnold who is benching 225 for reps, than I am with the 165lb one benching 405
louden_swain
New member
I train for myself and no one else. I love setting goals. I never try and impress anyone. What is the point of impressing people? When I train, I don't make eye contact with anyone, unless someone says hello. I have been training for several years because I was once an athlete and I need to add strength. Just like gettinlarger said, there are many benefits to training. I never train to get women. . . to me that seems silly.
louden_swain
New member
Gentleman,
Lets dial it down a notch. Tell me some of your stories about your most recent training session.
Debaser,
How is the doggcrap routine working for you?
THeOAK,
What are you doing for legs? What is your current workout?
Lets dial it down a notch. Tell me some of your stories about your most recent training session.
Debaser,
How is the doggcrap routine working for you?
THeOAK,
What are you doing for legs? What is your current workout?
louden_swain said:
True dat.
But, back to the subject at hand.
I have trained arms once a week, twice a week and even three times week for a short time. I saw growth all three ways. But the most consistant growth in both size AND strength has been with my current chest/tri and back/bi split. (Once a week.)
Joker
Debaser said:
kudos on that arm put down....
anyways, i work out because when I was n 5th grade i used to arm wrestle alot.. i beat everyone in my class, but then i lost to my best friend. so i took a pair of 8 pound DB and did curls everyday for a week, then I beat him the following monday..
i liked the idea if getting stronger. then i woke up extra early to record the workout shows like Co-Ed fitness and Kiana and all that shit, then i came home and mimmicked what i recorded..
and i was gaining little pecs and delts and biceps in no time..
i still arm wrestled alot.. till 8th grade when my friend asked me what i can bench.. i said i dunno, i never did it before, because i only did push ups for 3 years.. so i tried 95 and did that a few times, then tried 135 and i did it, it was hard.. but that was my max... and i think i weighed about 100 pounds... not very impressive, but i was a little guy.. so, from there on, i jsut continued to lift weights in my HS weight room. then eventually got a membership.. it became a habit.. then a passion.. and kinda like an art...
BTW needsize.. i dont throw up weight i cant handle to impress ANYONE. i jsut do what i can.. i dont think i need to explain myself or how i train... and i dont preach, thats Debaser...
also i dont work out for women, they tell me to stop cuz they say big guys are ugly.. i say... tssk.. some girls like it, some dont..
and if you have a chest like Arnolds... you would warm up with 225.. thats girl weight to Arnold... he used to rep 365 for 10's...
louden_swain said:
i hurt my hip, 2-3 more weeks it will be 100%, i have squatted 365 on the day i injured it.. prolly a few pounds less now...
but i sill do hams, i still deadlift, thats acctually helping my hip..
i can deadlift 365 for 1, not that much..i used to do them once or twice every 6 weeks, but for the past 4 weeks i do them regularly... soon ill hit the 405.. i can feel it
my current routine??? ok, here it goes...
Monday Chest
Flat - 15, 10, 5,3,1 OR 15, 10, 5x5
Incline - 10,6, 6, 1-2
Incline DB 3x8-10
Overhead Ext – 4x8-12
Press down – 4x8-12
Calf – 6x12-20
Tuesday Back
Barbell Row – 15,10, 5x5
Dead lift – 10,8, 5x5 OR 5-3-1
Pull-ups 4xfailure OR Cable Row – 4x8-12
Reardelt – 4x12
Barbell Curl – 12, 10, 8, 6, 6
Hammer curls - 2x15
Reverse curl – 4x8-10
Wrist Curl – 4x12-20
Wednesday Delts
Military Back – 15, 10, 8, 6, 6 OR 15, 10, 8, 5, 3, 1
Standing Military – 3x6-10
Upright Row – 3x8-12
Side raise – 4x12
Calf – 8x12-15
Abs
Thursday Legs
Squat – 15, 10, 8, *5x5* OR 5-3-1
Leg Press – 4x8-10
Leg Ext – 4x12
Leg Curl – 5-6x10-12
Friday Chest + Back
Flat – 8x15 OR 5x5
Pull down Back – 4x15
Pull down Front – 4x15
Reardelt – 4x12
Skull crusher – 15, 10, 5x5
Barbell Curl – 15, 10, 5x5 (cheat)
Calf – 6-12-15
why do u ask
You're missing the point Oak, unless you're a powerlifter, then the amount of weight you can lift means absolutely nothing. I have seen guys built like arnold only pressing around 2 plates, did they look any less big because of the weight they were lifting, hell no!! I know NPC level guys that cant touch the amount of weight I can deadlift for reps, but who gives a rat's ass, I would trade all the weight I can lift for a back like theirs...
D
Debaser
Guest
When girls say big guys are ugly, they're generally talking about Freak size.
How many girls, for example, do you hear saying "oh my god look at that ugly chippendale guy with the hideous body"
And you said you were going to give that DC program a shot. I'm not sure whatever happened to that. I tried to help you out even though you were an arrogant turd, and you continue.
I'm sorry, but you are the stereotypical arrogant teen in the gym who throws weight around, with no rhyme or reason, changes his routine every week, and never makes progress year after year. I'll be very surprised if you break 180 this year, and 200 lbs in your lifetime.
Some people just cannot be helped.
How many girls, for example, do you hear saying "oh my god look at that ugly chippendale guy with the hideous body"
And you said you were going to give that DC program a shot. I'm not sure whatever happened to that. I tried to help you out even though you were an arrogant turd, and you continue.
I'm sorry, but you are the stereotypical arrogant teen in the gym who throws weight around, with no rhyme or reason, changes his routine every week, and never makes progress year after year. I'll be very surprised if you break 180 this year, and 200 lbs in your lifetime.
Some people just cannot be helped.
louden_swain
New member
TheOAK,
Pretty solid routine! Do you eat a lot of food?
Pretty solid routine! Do you eat a lot of food?
D
Debaser
Guest
151 sets in 5 days with no rest. That's almost humorous.
And he eats like a bird, he's posted his diet before. It wouldn't matter how you eat if you trained like that. Even if he was on 5 g a week it wouldn't matter.
And he eats like a bird, he's posted his diet before. It wouldn't matter how you eat if you trained like that. Even if he was on 5 g a week it wouldn't matter.
Debaser said:
you never gave me a routine.. and do u honestly think if i didnt get results i would still use my routine.. also i dont change it every week.. and guarntee by the time im 22, ill weigh 200..
plus im fuckin 5'3, how big do u expect me to get natural???
i know it for a fact.. i think ill just change my name to Franco..
BTW, dont judge me till i show u pics or a video, then youll change your mind about my routines and the way i look..
Debaser said:
eat like a bird?? i eat 6 times a day and take 2 weight gain shakes a day.. thats about 3500-4000 calories...
no rest?? are u blind... i rest 2 whole days.... and each muscle rests 4-7 days.. what more do u want.. should i do one set for each muscle twice a month like Mentzer... if he was natural he'd be shit....
D
Debaser
Guest
needsize I'd watch out, theoak will soon surpass you, after all he's doing 150+ sets a week like all those powerlifters he trains like, and eating humongous amounts of food like this diet he gave:
8 am – 3 eggs, yogurt
10 am – Protein Shake or protein bar
1 pm - tuna and 2 slices of bread, (not a sandwich though)
4 pm - 6 oz chicken breast 6 oz potato
4:30 pm - Protein shake
5 pm - train
7:30 pm - Meal Replacement shake with one scoop of protein
about 8:30-9 pm - 6 oz meat (chicken, steak, salmon) 6-8 oz potatoes
12 am - cheat meal....
----
Watch out for this guy, he trains more volume than Ronnie Coleman so obviously he'll be bigger than him someday...
8 am – 3 eggs, yogurt
10 am – Protein Shake or protein bar
1 pm - tuna and 2 slices of bread, (not a sandwich though)
4 pm - 6 oz chicken breast 6 oz potato
4:30 pm - Protein shake
5 pm - train
7:30 pm - Meal Replacement shake with one scoop of protein
about 8:30-9 pm - 6 oz meat (chicken, steak, salmon) 6-8 oz potatoes
12 am - cheat meal....
----
Watch out for this guy, he trains more volume than Ronnie Coleman so obviously he'll be bigger than him someday...
louden_swain
New member
TheOak84 said:
At your height and weight that is certainly enough food to make some gains. Sounds like you have things under control and are pleased with your gains.
louden_swain
New member
Order in the court!! Order in the court!!
I am not the board police, but can't we just all get along?
I am not the board police, but can't we just all get along?
Lord_Suston
New member
I only train arms once a week since any more stress on my arms would detract from other lift that use these muscle as stabilizers and secondary movers. Also, I really don't care about arm size since in fighting they slow you down, at least for me they do. It does not mean I can't lift heavy since I feel arms can benefit from heavy weight, but I feel they respond better to controlled speed lifts....
Two days a week maybe for some who can heal that much
"He's all yours LS. Will be interesting to see how long it takes before he gets under your skin too."- Gymtime
Louden or myself
Two days a week maybe for some who can heal that much
"He's all yours LS. Will be interesting to see how long it takes before he gets under your skin too."- Gymtime
Louden or myself
