Priority training?

[DUMB BELLE]

Can anyone please give me some tips or refer me to a good site on priority training?

I'm currently (although I've been off for a while due to an injury) doing the following split:

DAY 1 (LEGS)
DAY 2 (CHEST + BICEPS)
DAY 3 (ABS + HIIT)
DAY 4 (BACK + TRICEPS)
DAY 5 (SHOULDERS + CALVES)
DAY 6-Repeat day 3
DAY 7-Rest!!!!!

I am happy with the progress I'm making but really need to prioritize my ARMS (triceps and biceps equally). I can really do with adding a lot more mass here.

Should I try do arms twice a week and still all other body parts once a week? Should I work my arms on HEAVY weight and low reps (maybe even some "cheat" reps?)

What should my split look like then?

ANY advice or referals to good articles on this would be SOOOO welcome.

Thanks
DB

[terracotta]

You already are doing arms twice a week - once directly and once indirectly. Something you might want to try, is putting the bicep exercises before the chest exercises, and the tricep exercises before the back exercises.

[Defiant1]

Can anyone please give me some tips or refer me to a good site on priority training?

I'm currently (although I've been off for a while due to an injury) doing the following split:

DAY 1 (LEGS)
DAY 2 (CHEST + BICEPS)
DAY 3 (ABS + HIIT)
DAY 4 (BACK + TRICEPS)
DAY 5 (SHOULDERS + CALVES)
DAY 6-Repeat day 3
DAY 7-Rest!!!!!

I am happy with the progress I'm making but really need to prioritize my ARMS (triceps and biceps equally). I can really do with adding a lot more mass here.

Should I try do arms twice a week and still all other body parts once a week? Should I work my arms on HEAVY weight and low reps (maybe even some "cheat" reps?)

What should my split look like then?

ANY advice or referals to good articles on this would be SOOOO welcome.

Thanks
DB

Try this split:

Chest
Back
Shoulders
Legs
Arms

Do abs every day with 1 long set or 3x per week.

Arms recover very quickly. Contrary to popular belief, small muscles can take relatively more work because they recover more quickly. Please note I said relatively.

Doing them by themselves will allow you to really focus on them.

Only use exercises that work for you. That may sound strange but many people do exercises because they are supposed to. I would say use 3 exercises for biceps and 3 for triceps.

Do 1 exercise heavy and then 2 "shaping" exercises.

For heavy, use BB curls with a straight bar or curl bar, DB curls or Incline curls.

For tris, for heavy I suggest using Lying extensions or incline extensions. Work the long head of the tris, this will give you the most size.

Heavy for arms I would NOT go below 6 reps.

Do your last exercise for 12 reps minimum. If you can make it pump, you can make it grow.

[emunah]

Disagree with the previous post. Those splits are outdated. And abs everyday is far too much.

You can't isolate muscles that way.

I agree with Terracotta. Upper/lower splits are much more effective.

[terracotta]

Disagree with the previous post. Those splits are outdated. And abs everyday is far too much.

You can't isolate muscles that way.

I agree with Terracotta. Upper/lower splits are much more effective.

That, and the fact that isolation exercises don't build mass.. I'm having a LOT of fun with my latest split :)