How do YOU train your arms??

[Aerojaxx]

For many years I have trained using what I was always told...Chest / Tri's and Back / Bi's together....recently I have started training them separately trying to focus on one muscle each workout....

What works best for you?? 1. Working arms all in the same workout 2. Working Bi's and Tri's seperately 3. Working Back/Bi's and Chest/Tri's

 

[wtlftr]

i like an arm day. bb curls with wt dips, hammer curls with laying tri ext, high curls with kickbacks and seated tris with preacher curls. Got good results with that.

 

[Omegasox]

Did Bi/Tri on the same day for a year and just recently switched to Chest/Tri, Back/Bi. There's no right way to do the split, but it is nice to switch it up now and again.

 

[Forge]

To be honest I haven't done any dedicated arm training for the past 7 months. I've been only doing heavy compound exercises like deads, squats, bench, mil press, dips, chins, bar rows, etc. I'm still gaining, and my arms are still getting bigger and stronger. I may never do dedicated arm training again.

But then I'm training more for general strength than for true bodybuilding. If you are going straight for hypertrophy and the bodybuilder look, then arm training is a good idea IMHO. When I did do arms, I always did a chest/tri and back/bi split, just felt best to me.

 

[Aerojaxx]

I am with you forge.....this splitting of Chest/Tri's and Back/Bi's really is taking some getting use to.....

 

[Bulldog_10]

To be honest I haven't done any dedicated arm training for the past 7 months. I've been only doing heavy compound exercises like deads, squats, bench, mil press, dips, chins, bar rows, etc. I'm still gaining, and my arms are still getting bigger and stronger. I may never do dedicated arm training again.

But then I'm training more for general strength than for true bodybuilding. If you are going straight for hypertrophy and the bodybuilder look, then arm training is a good idea IMHO. When I did do arms, I always did a chest/tri and back/bi split, just felt best to me.

I'm with this guy...there really is no need to train arms...they get plenty of work on your other lifts. Sometimes I throw in an assistance exercise at the end of the day...maybe a set of curls or nose-breakers.

 

[d3track]

I'm with this guy...there really is no need to train arms...they get plenty of work on your other lifts.

i couldn't disagree more

 

[Bulldog_10]

i couldn't disagree more

Then disagree...let's hear it.

 

[d3track]

in order to develop complet arms with just chins you would have to have incredible genetics.
muscle responds to stress, and for optimal growth i do not see chins creating enough stress

 

[Tom Treutlein]

Rows and chins...

 

[Moen]

If your directly training your arms with rows and chins I suggest you revise your form ...

 

[super_rice]

If your directly training your arms with rows and chins I suggest you revise your form ...

hehe right.

for me, just old fashioned db curls, and hammer curls

 

[needsize]

I've tried it with no direct arm work, tried it pre-exhausting by training back or chest first, then tried it with arms on their own day, and for my by far giving their arms their own day was the best way to do it. they wouldnt grow any other way

 

[Debaser]

If your directly training your arms with rows and chins I suggest you revise your form ...

That's like saying that dips aren't good for your triceps because they're not "directly" training them. Or that bench presses aren't good as good for chest as flyes are.

That's why it's called a "compound" movement. Everyone always says that squats are the best quad exercise, benches and dips for chest, etc.

So why do you think arms are unique in some way and that that rule doesn't apply to them?

d3track: genetics have nothing to do with it. If you're increasing your chin poundages you're increasing your arm size, that's all there is to it. It doesn't matter who you are. Biceps play a big role in the movement and progressive load is the prime factor for muscle gain, so why do you think curls would work so much better? Because FLEX says so? Because Ronnie says so? If you're talking about the role of genetics, then why are you following the ideals of those that are genetically superhuman on tons of gear?

 

[MsBeverlyHills]

my split-
chest & front delts
back & rear delts
legs & arms
or arms on a separate day.

 

[d3track]

That's like saying that dips aren't good for your triceps because they're not "directly" training them. Or that bench presses aren't good as good for chest as flyes are.

That's why it's called a "compound" movement. Everyone always says that squats are the best quad exercise, benches and dips for chest, etc.

So why do you think arms are unique in some way and that that rule doesn't apply to them?

d3track: genetics have nothing to do with it. If you're increasing your chin poundages you're increasing your arm size, that's all there is to it. It doesn't matter who you are. Biceps play a big role in the movement and progressive load is the prime factor for muscle gain, so why do you think curls would work so much better? Because FLEX says so? Because Ronnie says so? If you're talking about the role of genetics, then why are you following the ideals of those that are genetically superhuman on tons of gear?

so you're telling me that you do no arm work?

plus re-read my post, i said for optimal gains
i have yet to find anyone who has had more sucess not training arms than training them

 

[MJBossman]

I do back/tris and chest/bis...I like my arms to be fresh when I train them...

 

[super_rice]

pre-exhaustion is the way to go... half the work already done for ya! you can get to the pain and fun parts so much quicker

 

[CobraUTAH]

I used to do arms twice a week using 10 reps sets superset up to 12 sets for both bi's and tri's. I got growth like that and it worked fine. I'm now doing once a week 5x5 style supersets. It works just as well. My arms don't seem to care they grow no matter what, but I prefer 5x5 less overall time and it fits with everything else that I do for 5x5.

 

[Bulldog_10]

in order to develop complet arms with just chins you would have to have incredible genetics.
muscle responds to stress, and for optimal growth i do not see chins creating enough stress

Chins aren't the only movement I do that involve the arms...obviously. How about push-ups, bench press, military press, rows, flyes, dips, etc...

I'm pretty sure they're getting a good amount of stress.

 

[Tom Treutlein]

I had meant that to be to d3track, sorry. He said something about not building biceps optimally with just chins. I meant rows, too.

 

[theoak01]

currently I am doing them after chest for tri's and back for bi's,about 13-15 sets each ,the lower sets havent been cutting it for any body parts lately so I have upped them all to 10+ and been growing nicely