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Arm Question...
- Thread starter wpolo05
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ChinkNasty
New member
bro I train arms once a week (directly that is) and I have 17 3/4 inch arms cold...all my arm size I will credit to all the other compound movements that I do...squats, deadlifts, bench...trust me, if you get to 315 on squats and start to rep that you will have big arms without a question - I've never seen someone with a big squat or big deadlift with tiny, underdeveloped arms...
squat often and squat heavy
peace,
CN
squat often and squat heavy
peace,
CN
Mr. Chinknasty,
I do squat-bench-deadlift heavy and intense and often enough. Like I said, I have genetically small arms. Thank you for answering my question but your remarks that squating will solve my problem are irrelevant and false. If you have any more suggestions as far as how to help a genetically laggard body part I would like to hear them.
Cheers
I do squat-bench-deadlift heavy and intense and often enough. Like I said, I have genetically small arms. Thank you for answering my question but your remarks that squating will solve my problem are irrelevant and false. If you have any more suggestions as far as how to help a genetically laggard body part I would like to hear them.
Cheers
ChinkNasty
New member
my bad bro - I was just tryin' to say that maybe you could try squatting/deadlifting more...didn't know you were already doin em
peace,
CN
peace,
CN
Nah that my bad for not stating more. I know whenever there is an arm question usually there is a high newbie chance...
Anyways, anyone else want to comment on how often they can lift arms without overtraining. I try to isolate back and chest as much as possible during back/chest day..
Anyways, anyone else want to comment on how often they can lift arms without overtraining. I try to isolate back and chest as much as possible during back/chest day..
jloflexin405
New member
I train arms like this....
Chest/Bi's (maybe 2 exercises 4 sets each)
Back/Tri's (2-3 exercises 4 sets each)
Then I will try to hit them hard by themselves aboout 4 days later...or three days after back/tri day.
Try it out
Chest/Bi's (maybe 2 exercises 4 sets each)
Back/Tri's (2-3 exercises 4 sets each)
Then I will try to hit them hard by themselves aboout 4 days later...or three days after back/tri day.
Try it out
Welcome to the boards brother!! Ive done both once a week arm training and twice a week. I didnt see any noticeable difference between the two methods. Now with all the rowing and heavy pressing my arms get hit really hard without direct work. My biceps are always sore after back day. My triceps even get slightly sore after inclines or shoulder work. Also I bench twice a week. Once for inclines and speed work and another day for flats. You might want to experiment with twice a week and see if that works for you, or just up the intensity to the maximum and make sure your getting enough sets in as well. (if your not already training this way) Id split the routine so that arms are atleast 3 days apart. Hope that helps
InTraining
New member
I just changed my split around I am really liking it...
On my chest\shoulder day I will do cable pushdowns and those girly types of exercises...
then I have a seperate day for tris where I only do like 5 sets, right now 3 sets of skullcrushers and 2 sets of elbows-out extensions on the incline bench
Also I just do biceps with back, feel they get enough work anyway
Working well so far
On my chest\shoulder day I will do cable pushdowns and those girly types of exercises...
then I have a seperate day for tris where I only do like 5 sets, right now 3 sets of skullcrushers and 2 sets of elbows-out extensions on the incline bench
Also I just do biceps with back, feel they get enough work anyway
Working well so far
InTraining said:
I also like to hit biceps with back on occasion. Theres times when I did that every week since the biceps get hit so hard on back day anyway. Then Id still do a seperate day for arms. Worked well
InTraining
New member
WalkingBeast said:
Yeh..I was kind of forced to do this I have\had some sort of inpinged nerve in my left forearm...almost like an electric contraction when I worked biceps....
When I stopped training them for a week they grew
Pretty weird
InTraining said:Yeh..I was kind of forced to do this I have\had some sort of inpinged nerve in my left forearm...almost like an electric contraction when I worked biceps....
When I stopped training them for a week they grew
Nice!! Would be nice to take a break and get some growth! haha Strangely enough, when I stopped measuring them for a little while they grew. I was at 17 3/4's and 17 7/8's for a long time on my arms. Then when I went back to measure my left arm hit 18" for the first time. I havent measured them since! haha Cuz it fluctuates and fucks with my head too much. I was measuring them nightly at one point. Im going to try measuring them again in a few months maybe.
wnt2bBeast
New member
I forgot where i read it but you need to add 10lbs to your FRAME for a 1 inch increase in arm size..Obviously this is for the average person and not those with genetically big arms..I have to agree with Chink on this one..you say you do squats, good keep building that and your arms will grow!!!!
wnt2bBeast said:
Ive read this many times before also. I cant say its proven true for me though. I dont have genetically large arms by any means either. haha They started at around 10" and took LONG to get where theyre at now. Ive been at the same bodyweights at different times in my training, looked to be the same BF% and at some points my arms were 1.5-2" bigger at the lighter bodyweight then when I weighed more. The heavy compound lifts definately dont hurt though! I still make sure to always train arms seperately.
My arms stayed the same size for almost the entire 4 years i spent in undergrad. I got to grad school and met a guy who changed my arm routine. In the past two years i have added a little more than 2" to my arms.
TRICEPS TRICEPS TRICEPS.
I will offer a couple examples of the workout i used
TRICEPS TRICEPS TRICEPS.
I will offer a couple examples of the workout i used
tris-
close grip - sets of 10 till i cant go any higher (stop at 315 for 7-8 reps)
weighted seated dips
overhead extensions- 3sets + warm-up
cable rope
bis-left bi is really sore for myself and my partner so we are going to be careful today
standing db curls
hammers
preachers
takes about 40-45 minutes for tris and about 20-25 for bis.
close grip - sets of 10 till i cant go any higher (stop at 315 for 7-8 reps)
weighted seated dips
overhead extensions- 3sets + warm-up
cable rope
bis-left bi is really sore for myself and my partner so we are going to be careful today
standing db curls
hammers
preachers
takes about 40-45 minutes for tris and about 20-25 for bis.
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