Q for guys with big guns

[needsize]

I've gone up to 4 minute rest periods for arms and still grown from it, so there is no set rule about how long to rest, it's whatever works for you, but heavy compound exercises like barbell curls, close grip bench, weighted dips, etc, will require longer rests

 

[Tim_Bass]

Ya, I'll try 60 second range. Now that I think back, this is what I did way back when I first started and experienced the most growth. Then I started going heavier, and I felt like I needed to rest longer. I'll try going back to 1 minute range and see if that works.

I do my split like this:
1 Chest, tris, abs
2 Quads, calves
3 Back, bis
4 Hamstrings, shoulders

5, 6, 7 off (cardio when on cycle)

repeat

This was reccomended to me by a trainer a long time ago. I like it because it is similar to a few pros regiments. He wanted me to train abs every other day, and calves twice a week, but I don't believe you should train some muscles any differently than others.

I used to superset bis/tris a long time ago, back when I believed some of that Weider stuff. Now I mostly use HIT.

 

[Thaibox]

"1 Chest, tris, abs
2 Quads, calves
3 Back, bis
4 Hamstrings, shoulders

5, 6, 7 off (cardio when on cycle) "
------------------------------------------------
Whoa bro, you're doing a 4 on split with Back in the middle of quads and hams?

Maybe I'm wrong, but this is a bad idea IMO. Think about it....hitting back hard the day after squats is not good. And, if you do deadlifts, there's no way you can do them the day after squats. Not to mention you'll be hitting hamstrings again the next day. Whomever this trainer was needs to find a new profession.

 

[Scaggs]

What worked for me was 3 sets of standing curls,8-12 reps failing at around 10 and getting forced reps to about 12. On my final set i would get the cheat forced reps to 12 then i would quick drop the barbell, strip off 2 plates and do as many as i could, when i failed, i would strip off another 2 plates and do as many as i could, and again one final time strip off some wieght adding smaller plates if needed and do as many as i could. with no rest in between each. Decending sets. 90sec to 2 minute break in between sets.

After that I would take 2 minute break and do one set of Decending sets in the stretch position on an inclined bench. Pick three sets of dumbells and do as many curls as possible on the heaviest set, and quick drop the dumbells and pick up the one step down lighter set and finally decend to lightes set. Make sure you pick dumbell sets to put you somewhere between 8-12 rep range.

So here you have 4 total sets on bi's

I use the same principle for Tri's -- Close grip bench presses and jump into pushdowns.

I even alternate exercises for both bi's and tri's week to week giving me all around target.

I let my compound moves give my arms all the other work they need. So for me, 4 total arm sets is all i need.

My arms arn't huge, but they are huge on me, all heads are developed and visible.

Scaggs

 

[Cobin]

What worked for me was 3 sets of standing curls,8-12 reps failing at around 10 and getting forced reps to about 12. On my final set i would get the cheat forced reps to 12 then i would quick drop the barbell, strip off 2 plates and do as many as i could, when i failed, i would strip off another 2 plates and do as many as i could, and again one final time strip off some wieght adding smaller plates if needed and do as many as i could. with no rest in between each. Decending sets. 90sec to 2 minute break in between sets.

After that I would take 2 minute break and do one set of Decending sets in the stretch position on an inclined bench. Pick three sets of dumbells and do as many curls as possible on the heaviest set, and quick drop the dumbells and pick up the one step down lighter set and finally decend to lightes set. Make sure you pick dumbell sets to put you somewhere between 8-12 rep range.

So here you have 4 total sets on bi's

I use the same principle for Tri's -- Close grip bench presses and jump into pushdowns.

I even alternate exercises for both bi's and tri's week to week giving me all around target.

I let my compound moves give my arms all the other work they need. So for me, 4 total arm sets is all i need.

My arms arn't huge, but they are huge on me, all heads are developed and visible.

Scaggs

Looks like a good bi routine, I am gonna try that, thanks scaggs!