Please Scroll Down to See Forums Below 
NoFatChicks91
New member
I tried an arms program that has you work up to working arms three days a week. Week one you lift your ass off, heavy, then lift very light with high rep counts Monday and Fri the next week.
Weeks 3-5
Monday is a HEAVY lift day, starting with negative reps (3-5) On your first bicep and tricep exercise, and the rest of your exercises are 4-6 reps.
Mondays stay the same for the next 3 weeks, but Weds and Fri will vary with different exercises, rep counts, ranging from 8-12 reps all the way to 30 reps.
Week 6 you back WAAAAY off, hardly work your arms at all.
After Week 6 My arms got much bigger, without a doubt. Probably added a good 10 lbs to what I curl, as well.
The goal was to reach the point where you are almost overtraining, then back off.
I was doing that on top of my normal routine
Day 1 Arms and abs, day 2 Legs, day 3 Chest and abs, day 4 shoulders, day 5 Back
How often do you guys think a program like this could be followed? I was thinking allow at least a month, probably more, before hitting it again.
Weeks 3-5
Monday is a HEAVY lift day, starting with negative reps (3-5) On your first bicep and tricep exercise, and the rest of your exercises are 4-6 reps.
Mondays stay the same for the next 3 weeks, but Weds and Fri will vary with different exercises, rep counts, ranging from 8-12 reps all the way to 30 reps.
Week 6 you back WAAAAY off, hardly work your arms at all.
After Week 6 My arms got much bigger, without a doubt. Probably added a good 10 lbs to what I curl, as well.
The goal was to reach the point where you are almost overtraining, then back off.
I was doing that on top of my normal routine
Day 1 Arms and abs, day 2 Legs, day 3 Chest and abs, day 4 shoulders, day 5 Back
How often do you guys think a program like this could be followed? I was thinking allow at least a month, probably more, before hitting it again.
