arms twice a week?

[Slyder190]

My arms are stuck at 16'. I'm currently "off". I just started training arms twice a week for a total of 6 six sets each for bi's and tri's each workout. What type of routine do most of you follow? I NEED bigger arms!

 

[diamonddiceclay]

1x a week for me

 

[gymtime]

Yup. Do them right and once a week is all you need.

 

[Stryc-9]

I have to follow the general consensus of the thread so far - once a week for blasting your arms is plenty!!

If it's mass your after - you can't beat the standard barbell curl....use enough weight that will allow you to crank out eight to ten reps with strict form - and then follow up immediately with a set of skull-crushers (french presses). Do three sets of these and your arms will feel like jelly.....I promise!!

I also like to do seated incline curls for my biceps (usually alternating so I can really concentrate on squeezing the peak)....and close-grip bench presses or close-grip pushups to polish off the triceps....

For a great arm routine - alternate one set of a bicep exercise with one set of a tricep exercise - with no (or very little) rest between the two sets....

 

[BronzedGoddess]

You are going to have to try both methods because what works for one person may not work for you. When I worked my arms together and 2x's a week I saw really nice improvements. Right now I'm only working them once a week; just to try something new and keep from becoming repetative, but as soon as I get my life organized and can devote my time and energy to lifting hard and eating right I'm going back to 2xs a week for arms...........Trial and error sweetie!

 

[FitnessFrk]

big arms come from big triceps. if you are training natural and doing chest 1x and back 1x week and arms (biceps and triceps) 2x a week that's hitting those muscles 3x a week IMO that's WAY to much. you may want to look at the quality of your training and of couse diet and rest.

 

[FitnessFrk]

I almost forgot to ask..do you squat ?

 

[Slyder190]

yes

Yes... I do squat.

 

[Mike P.T.]

do em once a week bro. thats all u need. stimulate the muscle hard. then let it rest and recuperate.

 

[MrMuscle]

just try different routines..different splits..different exercises..everybody is different..try it all..just dont forgett to train the rest of your body as well

 

[bignate73]

our norweigian muscle man is correct, everybody is different....everyone trains a bit different.
so...

take a look at your

intensity
rep tempo
rest periods
other bodypart workouts
diet
time off between workouts

say for instance...
you work out damn hard, pushing yourself balls to the wall TWICE a week, PLUS all of your other work. where do you progress from there? your body now is used to getting 2x a week workouts for arms. you've plateaued. do you now go 3x? no...chances are you look to another theory like

intensity
rep tempo
rest periods..
etc.

see where im going?

spend the least amount of time IN the gym so you can grow OUT of the gym. learn to tweak your current workouts if you feel they are rock solid to spur your body to adapt to this new change. adding frequency to the scheme is the easy way out and ultimately just leads you back to square one.

peace

 

[cure]

always remember that arms are hit while doing other exercises also. So if you go heavy on back exercises then your biceps will get some work in also.