Who does arms 2x a week?

[Slyder190]

My arms didn't wannna grow. I have made some decent gains thus far since I started bulking in Sept and starting my cycle about 2 months back or so. I followed a 3x a week routine for a little while, suggested by BBF. Good results I'd say, but I feel it's time to back off from 3x a week. 1x a week didn't do it for me. Who trains arms 2x a week on a regular basis?

 

[Slyder190]

Wow, I'm the first guy to ever try this? COOL!

 

[princeton]

I train once

 

[MattRecc]

arms directly once a week by themselves (needsize's 5x5 routine for arms). I feel they get hit pretty hard tho, biceps especially, from back day.

 

[vinylgroover]

once, although i have often considered doing it twice.......let us know how you go.

 

[Dial_tone]

3X is too often to hit them hard. I'm in a moderate intensity period of the 5x5 program so I'm hitting them twice per week but only 5 sets. When I reach the heavier weights i'll probably be doing each bodypart 3X every TWO weeks.

 

[MsBeverlyHills]

if I trained my arms 2/wk-- theyd be huge compared to my shoulders... tris/ bis are hit pretty hard on chest & back day so you dont need more imo.

 

[super_rice]

when i decided to start hitting biceps hard, i went with once a week at the end of a back workout until failure.

however i've found that even through the thousands of sets, i just can't seem to get any soreness.

lately i've found best thing to do for me is Monday light, Wednesday sets to failure, Friday sets to failure. keeps my strength up as that seems to drop real quickly for me too.

i still don't feel it in my biceps, but hey, whatcha gonna do.

 

[Debaser]

Why not do everything twice a week? Hell, though, if you're trying to make your arms bigger, why are you abandoning 3x a week? You want them to grow faster by working them *less* frequently? Try HST. Also make sure your diet is in check, this is by far the most important factor.

 

[Deleted member 33117]

DT, no disrected intended, and I'll state up front that you are a very knowledgable bro and an asset to the board. However, the idea of training a body part once a week as being optimal is not supported in any scientific literature, has no positive research to back it, and most physiologist will tell you that frequint training yields faster adaption. Furthermore slyder is an enhanced athelete. His use of gear will dramatically increase his recovery ability.

Not to sound like a broken record, but arnold trained his bi's and tri's three times a week, and had arms on par with alot of pro's today who outweigh him, and he didn't have access to hgh, insulin, igf-1 synthol or many of the other substances available today. Are we suggesting that if he had cut back to once a week they could have been 25"? I doubt it.

What about current Mr. Olympia, "Alien-belly" Coleman? He does back training twice a week, on seperate days, and still does 2 heavy bicep sessions a week. Would his arms be bigger if he cut back to once? Actually, outside of Dorian Yates, I can't think of any Mr. Olympia who trained arms only once a week, and honesty Yate's didn't have the best arms onstage (I'm saying this as a fan, because I think Dorian was one of the greatest bodybuilders of all time).

I have to agree with Debaser on this one, now that you've trained your arms to adapt to a higher frequincy training, and they have grown while doing so, reducing frequincy may lead to stagnation in their development.

 

[Lord_Suston]

2x a week but not to failure. I focus on strength and explosive power though

 

[Tom Treutlein]

Once directly (Fridays, 9 sets each, 5x5 split) and indirectly on both chest and back days.

 

[faller]

I think an important factor here is whether you are "enhanced" or not. As mentioned, this has a large influence in your ability to adapt. Genetics also play a role, as does the rest of your workouts. I should probably not do direct "tri" work more than once a week, simply because they are hit on chest day and while doing delts on back day.