posted Wed, 04/10/2019 - 01:03
1472
+ 1 bicep / triceps my arm day
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Recently I've started setting aside a day for arms, instead of hitting triceps on chest day and biceps on back day.
It has noticeably increased progress in my arms, and I've been able to intensify my chest day and back day dedicating the entire time to my chest and or back.
Why I didn't do this from the beginning I'm sure I do not know. Either way more and more I listen to the old school guys and I make progress. Today I hit a hard bicep set then a hard tricep set right after then repeat and I have to say it was the best arm day I've ever had.
curious to see if anyone else has any pointers concerning arm days.
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I am a big fan of multi body part splits/hitting each body part 2-3 times a week. As long as volume is equated, research has shown that hypertrophy remains equal in the short term (or almost equal), however training muscles 2-3 times a week increases the adaptation stimuli sent to the muscles and leads to faster recovery since you are not hammering a body part for 16 sets. You are doing 8 sets, but on two days.
The adaptation stimuli changes from “i need to be able to move 2000 lbs total weight/volume once a week” to “i need to be able to move 1000lbs total volume twice a week”.
Also, muscle protein synthesis is spiked for about 24-38 hours after you lift, and that only gets shorter when you become more advanced. It returns to baseline around 72 hours. So wouldn’t it make sense to hit that max MPS period 2 times a week? If you do arms Monday, your MPS will be spiked until Wednesday and then back to normal Thursday. Then if you do arms again, you are spiking that MOS back up again Thursday, as opposed to waiting until Monday.
Try setting up splits to where you hit each muscle at least 2 times. Depending on where your current training volume is, easiest thing to do is take half of your chest day, and swap it with half of your back day.
So if it looked like this:
Monday:
Bench
Inc bb Press
Db Press
Db Fly
Tues:
4x Shoulder
Wed
4x legs
Thursday:
Lat Row
Db Row
Dead lift
Bb shrug
Friday: 4 arms
Do something like:
Mon:
Bench
Inc bench
Db Row
Deadlift
Ties:
2 leg
2 arm
Wednesday:
2 Shoulder
Lat Row
Bb shrug
Thursday
2 arm
Db Press
Db Fly
Friday:
2 Shoulder
2 leg
That make sense?
Also definitely make sure to switch up your rep ranges every 4-5 weeks AND your rest periods. You’d be surprised the differences you might notice by changing your rest periods from 60 seconds to 2 minutes or vice versus.
basskiller89My shoulder is still minority impinged from my bench max out last week lol I have to take it easy for a couple weeks, been on lighter weight for biceps
Ace VenturaI have always had a dedicated day for bi’s/tri’s. I never really gave it much though, but maybe that’s why my guns are so sexy. Whenever I have tried to combine them with other body parts, I felt like I was cheating the other muscle group. I used to have a dope ass arm routine posted but I took it down for some dumb reason.
I basically alternate free weights and machines/cables. One week I’ll start with a machine or cable, the next week free weights. Then alternate through 3 or 4 exercises in the workout. Also alternate grips for each exercise. For example, I don’t do 2 bicep exercises in a row with palms facing forward (whatever the fuck you call that grip)
Arms is my favorite workout, also where I believe I’m most genetically gifted. We all seem to genetically have a best body-part
StevebYou need your arms strong to jerk multiple dudes off at once?
My biceps were always hard to grow. I have mentioned this in the forums. I ended up doing biceps by themselves on their own day. It worked out great and I added some size. I also used light weight one week and heavy the next then drop sets.
Back and traps
Chest
Biceps
Legs
Shoulders and triceps
jayiskit's strange BB training spends a separate day for bi's and tri's...,or a single day on both.
Yet only one day on legs.
when i trained a BB routine i would train quads and hamstring on separate days.
I power lift so that means focus your training around the bench, squat, and dead lift. Not body parts.
My question is with the arms being a smaller body part do they need that much attention?
Really the only proper way to do it. Quad day and a hammy day. Of course the hammies get hit a little on quad day and vice versa but legs are so demanding there is really no way thoroughly train both quads and hammies in the same workout.
Chest
Back
Shoulders
Biceps
Triceps
Rest
Legs
Every 2rd or 4th week I take a 2 day rest so then I add biceps and triceps on the same day except its always 2 days after chest for triceps biceps combo
Chest
Back
Shoulders
Biceps
Triceps
Rest
Legs
Every 2rd or 4th week I take a 2 day rest so then I add biceps and triceps on the same day except its always 2 days after chest for triceps biceps combo
I’ve been hitting our lord and savour Rich Piana’s 8 hour arm workout 3 times a week.
I’m exhausted, the gains haven’t been that great and the wife has left me and taken our children to live with her Mum.
Whatever it takes # 5%
Lmao
Bi\tri
Shoulders
Back
Legs
Chest
Repeat
This is my schedule working good so far
I might do a quick pump for arms after finishing bigger muscle group if I have energy left otherwise prefer to do arms on seperate day too.
RustyhookerI do a split like that, its been fun and joints have been happy
Chest
Back
Legs
Arms/delts
Off
Repeat
yea my week is similar
mon-chest
tues-back
weds-arms
thurs-shoulders
fri-legs
rest weekends
StevebI'm seeing a lot of people doing arms on there own and on days they do other muscles like chest and back. Basically they do arms everyday.
Ace VenturaMan I always did chest tri back bi I have been doing a just bi and tri for about a year now I love it I still do them on chest and back days just not as intense
Different strokes for different folks! I'm glad this is working for you. I have no problem doing Bi's and Tris on chest day. Works for me!