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 Training Discussion Board
 Working Arms Twice A Week - What do yo Think?
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| Author | Topic: Working Arms Twice A Week - What do yo Think? | ||
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Amateur Bodybuilder 
Posts: 67 |
I would really like to increase my arm size 16" now to 17.5". And I am growing working them(arms) out once a week but I am wondering if I could do more if I did them twice. Although I work them harm 12 to 15 sets for bis and 15 to 18 sets for tris, they never really hurt for two and three days later like chest and legs do. So would it help to increase arms to twice a week or would it be overtraining?    | ||
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Amateur Bodybuilder
Posts: 187 |
I would first try decreasing reps. 9-12 max. Go heavier if possible. What is your current routine??????  | ||
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Amateur Bodybuilder
Posts: 67 |
Punch, My reps are around 5 to 9 per set. I do 12 to 15 sets per muscle group. And I go as heavy as I can. Oh and my routine is as follows. Bi's Ezbar preacher curls 3 sets incline dumbbell curls heavy going 5lbs heavier every set 3 sets hammer curls(same weight throughout) 3 sets one are preacher cable curls(same weight) Tri's 5 sets one arm cable pushdown (per arm) then 5 sets cable pushdown reverse (per arm) Then 3 sets overhead tri extentions Then 3 sets rope push downs Then 3 sets dumbbell kickbacks Then 3 sets machine tricep benches. You know the machine that is like a bench all except you hold you hands like them rockem sockem robots then push. | ||
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Amateur Bodybuilder
Posts: 65 |
In order to stimulate growth, you require intensity. The reason that you are not feeling like your arms are being worked fully may be due to the number of sets you are performing. There is no way you can work at full intensity for 15 / 18 sets! Just as a guide, I trained bis after back today and did a total of 8 sets, really strict, to failure, with some forced reps. Some people would say that even this was too many. Remember that growth occurs during rest, and your arms don�t get much time for that due to the amount that they assist in other body parts work. Like Punch says, try reducing the work your arms do before increasing it. ------------------ | ||
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Amateur Bodybuilder
Posts: 187 |
I personally dont do as many sets. However I always keep reps on my arms at a minimum of 8 . I just dont feel it if I do only 4 or 6. Also on the last set of my arm work I do triple drop sets. For ex. Skull Crushers. 15 reps w/ 25's Also on chest day I do heavy wieghted dips so in essence I am adding a tri excersize on chest day aside from my regular arm day. | ||
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Amateur Bodybuilder
Posts: 67 |
quote: Why? It seemed like the more you work them the more they will grow? I can do as much weight on curls as a lot of other dudes do that been working out longer than me.
quote: This is very true. Punch, I know my tri's are getting stronger but man for some reason everytime I try a dip it hurts my shoulder and I don't know if I strong enought to do one rep. Yet I will do 130lbs push downs 10 times. | ||
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Amateur Bodybuilder
Posts: 66 |
Assuming that you train and eat properly, if you really wanna prioritize your arms there is only one way ro do it. What you do is train them twice a week TOGETHER, working tris and bis Back and forth. For example, skullcrushers, followed by barbell curls, then cable pushdowns, etc... Do only 3 exercises for bis and 4 for tris. This sounds great, but here's the catch. Whenever you prioritize a muscle group, and train it twice a week, you must stop training everything else. Of course you wouldn't really stop, but you would train the rest of your body in two workouts, with only maintenance in my mind. Basically, you wouldn't go to failure. It could be something like Upper Body, and then Lower Body. Example Mon: Back,delts: pulldowns, bb rows, militaries, side laterals, and abs. Tue: Arms Wed: Rest Thu: Legs, chest: Squats, leg presses, ham curls, Bench, and flyes Fri: Arms Sat: Rest
This program should not be used for more than 6 wks. If you want more info, just ask. | ||
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Elite Bodybuilder 
Posts: 778 |
I didn't see any standing bar curls or close grip bench press in your routine. Did I miss them? B True | ||
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Amateur Bodybuilder
Posts: 67 |
quote: Nope you didn't miss'em. I don't do'em. The standing bar curls kill my forearms and the the close grip bench kill my shoulder. So if I want to keep my forearms and shoulders alive I stay away from those exercises. You must be young. When you get old like me 36 you can't do those anymore. Heck I can't even do the bar for benching. I use dumbbells too. | ||
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Amateur Bodybuilder
Posts: 115 |
I think twice a week is fine providing that your training arms with back. As the triceps is 3/4 the size of your arm make sure you do a lot of tricep work as that is the key for big arms. I don't think you need to go heavy to get big biceps. Form and control are the vital ingredients. My last bicep workout was this: 3x8 standing military curls 65 pounds compounded with 3x8 incline dumbell curls 32 pounds 2x10 concentration curls 32 pounds. I do this workout twice a week. The thing you will notice here is there is not much volume and the weight is light. I'm sure everyone on this board can do more than me. But I don't care. What I do care about is that my arms are 17.5 inches cold. When I read about people with 16 inch arms doing 135 pounds on military curls I doubt if they are using proper form ie keeping the arms pinned at the sides and pushing the chest forward and keeping the shoulders back throughout the movement. I couldn't do one rep using this form on 110 pounds. I could do 10 if I swung my back and arms a bit. Using solid form I can pick up an olympic bar and after 20 reps my arms are spent. The point I'm trying to say is form is so important with biceps. By using proper form you want be able to do alot of volume because your arms will be too sore. | ||
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Elite Bodybuilder
Posts: 778 |
I guess 23 is still young. I also weigh 290+lbs and have always done st bar curls and cl grip bench press. I have had a lot of elbow problems with my elbows from doing st bar curls till I switched to a 2" bar. Helps a lot. 36 old? Don't think so man. You are still a spring chicken man. If you need any other help...just let me know man. I train for strongman competitions, but did other types of training for years. B True | ||
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Elite Bodybuilder
Posts: 1243 |
quote: I don't like the tricep routine, if your doing every set to failure your probably overtraining them. do you do this workout on a separate day? I gained more size on my arms when I stopped training them with 12-15 sets... yep. I gotta admit that training arms on the same day rocks though. use the search I've got a superset arm workout in there somewhere. I think it was: (2 sets each ex.) everyones different, good luck. ------------------ |
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posted February 15, 2001 02:55 PM