train arms twice a week ?

[nawab.saab]

^This

If you want bigger arms, there's nothing better for growth than heavy rows, overhead presses, bench press, etc....

And of course you need to eat for growth also

yea m eating gud ..my body weight is increasing and getting mass on chest n shoulder
but like arms r difficult one on my body
i have been doing all these exercise except rows .. now i ll add on rows for sure i have seen its really massive exercise n body really needs it
can i train biceps little bit more on back day ?
like some isolation exercise with 2-3 sets ?

 

[Evan Tipps]

I train arms3xaweeek and have over 18" cold at 18.

 

[bogenjager]

I had trouble gaining size in my arms. I found that training heavy did nothing for me. Instead I lifted with a lighter load and higher volume is sets (anywhere from 9-20 reps).

Twice a week works too to get that cumulative effect, but I don't always do twice a week. Recovery has to come into effect too.

 

[nawab.saab]

I train arms3xaweeek and have over 18" cold at 18.

can u plz explain your exercise schedule ??

 

[Evan Tipps]

can u plz explain your exercise schedule ??

Upper/lower/upper/lower/upper/lower/off

 

[nawab.saab]

Upper/lower/upper/lower/upper/lower/off

u do chest shuolder bi tri one day ??
damm hw u restore energy so fast ?? so u wont b doing heavy everyday ...
can u throw me some more abt sets n reps,,ur wrkout look blasting

 

[Evan Tipps]

Right now its
Flat dumbell/flat flys 5x12 superset
behind neck pulldowns seated rows 5x12 superset
seated millitary press/side latterals 5x12 superset
seated db curl/skullcrusher 5x12 superset
hammer curls/push downs 5x12 supersets

legs-
5x20 squats/legpress/hamstring curls/stiff leg deadlifts