Arms 2 times a week?

kaijai · 04-10-2009, 11:13 PM

I can only go to the gym 3 times a week (2 of those days are monday/thursday or monday/friday) On Monday, I'd do chest and arms, and later that week, back and arms.

For arms, I'd do ,for example, tricep pulldowns, pull overs, conc. curls, DB curls and cable curls.

Each exercise is 3 sets, in the rep range of 5-10,

In doing this, am I overtraining my arms?

chazzy1864 · 04-11-2009, 05:14 AM

Only you can tell us for sure.

I wouldn't think so, but it depends where you are at in your lifting career, how many compounds you do for chest/back that has a bit of carryover to the arms, your rest, and diet, and hell your genes as well.

If you are concerned, try cutting back an exercise, or maybe a set off each of the exercises. See how you respond.

kaijai · 04-11-2009, 08:29 PM

bump. no one else with advice?

msm172021121 · 04-11-2009, 08:38 PM

not overtraining, you're fine, but ^above^ depends on you personally

ANARKY · 04-11-2009, 08:41 PM

I'd say its def overtraining. Your arm muscles are pretty small in comparision to your other big muscles and your going to hit them twice in a 3 day split? Sorry I can't say I recommend that. If you hit them hard enough the first day they should a week to recover properlly or else your not hitting them hard enough. Hard does not mean 50 sets either. Some people confuse volume with intensity.

msm172021121 · 04-11-2009, 08:49 PM

if you arent sore, then doing them twice is fine. if you're sore after the first workout dont do them again until the soreness is gone. never taken anywhere near a week to recover from a workout, that kinda depends on the person too though.

ANARKY · 04-11-2009, 08:53 PM

Quote:

Originally Posted by msm172021121

if you arent sore, then doing them twice is fine. if you're sore after the first workout dont do them again until the soreness is gone. never taken anywhere near a week to recover from a workout, that kinda depends on the person too though.

Well I'm training Dorian style HIT right now so my working set of each exercise is to complete failure whether it be forced reps and slow negatives at the end or picking a lighter weight and hitting a few more reps after a heavy weight or waiting 10 seconds then going again for a couple more strict reps. So I need the week =) he may not but I'd rather save time hitting them good the first try then 2 nancy boy workouts lol.

msm172021121 · 04-11-2009, 08:58 PM

Quote:

Originally Posted by ANARKY

Well I'm training Dorian style HIT right now so my working set of each exercise is to complete failure whether it be forced reps and slow negatives at the end or picking a lighter weight and hitting a few more reps after a heavy weight or waiting 10 seconds then going again for a couple more strict reps. So I need the week =) he may not but I'd rather save time hitting them good the first try then 2 nancy boy workouts lol.

agreed. do you have any info on the Dorian style hit(workout program, reps/sets, etc) i may incorporate that style for a while and see if i benefit from it. even if you just have a link to some more info, that would be appreciated. thanks

ANARKY · 04-11-2009, 09:05 PM

http://findarticles.com/p/articles/m.../ai_n25357600/

5th page at the bottom has a workout.

Any set marked with a *is the light set, warm up and then anything not marked with a * is the all out set/working set. 2 days on 1 off 2 days on 1 off repeat or you can just go mon/tue thurs/fri then take wed and the weekend off thats what I do.

msm172021121 · 04-11-2009, 09:08 PM

Quote:

Originally Posted by ANARKY

http://findarticles.com/p/articles/m.../ai_n25357600/

5th page at the bottom has a workout.

Any set marked with a *is the light set, warm up and then anything not marked with a * is the all out set/working set. 2 days on 1 off 2 days on 1 off repeat or you can just go mon/tue thurs/fri then take wed and the weekend off thats what I do.

thanks. i think im going to give it a try. thanks for the link

Lean-n-Mean · 04-12-2009, 07:29 AM

Quote:

Originally Posted by kaijai

I can only go to the gym 3 times a week (2 of those days are monday/thursday or monday/friday) On Monday, I'd do chest and arms, and later that week, back and arms.

For arms, I'd do ,for example, tricep pulldowns, pull overs, conc. curls, DB curls and cable curls.

Each exercise is 3 sets, in the rep range of 5-10,

In doing this, am I overtraining my arms?

IMO you are under training them, tri's and Bi's can take multiple workouts in a week. Most people do them once with either back or chest. Give them their own day and watch the growth.

white_light · 04-12-2009, 07:51 AM

Quote:

Originally Posted by Lean-n-Mean

IMO you are under training them, tri's and Bi's can take multiple workouts in a week. Most people do them once with either back or chest. Give them their own day and watch the growth.

i agree completly with this. i never had a good set of arms till i started hitting them 2-3 times a week. if your eating like a horse and your natural supps and sleep are in order, you can train everything 2x a week. i do 4 exercises, 4 sets, for tris and bis, 2x a week. i love it. i do recover very quickly though. i like to give them their own day and work them once with chest and back respectively. i mean no offense to anyone, but alot of younger and unexperienced lifters fear overtraining way too much. most people undertrain imo. and im not bragging, because its not me, but one of the guys i lift with has 20 inch arms and hes 24. he got me started on trainging them on thier own day with him, and the results have been amazing. id give it a try.

baje426 · 04-12-2009, 02:16 PM

Quote:

Originally Posted by Lean-n-Mean

IMO you are under training them, tri's and Bi's can take multiple workouts in a week. Most people do them once with either back or chest. Give them their own day and watch the growth.

interesting never thought of a day just to train arms alone but also op i only get in the gym 3 days a week mon wed thur and i hit arms on all 3 days mon biceps wed triceps thur triceps and biceps and i dont think i over train

ZiPP · 04-12-2009, 02:47 PM

pull overs are for lats and serratus, maybe take that out and put in some close grip bench press

and it all depends on your body, if you wait 2-3 days and you feel your recovered then 2 times a week is good, all depends on physiology, intensity, sleep, nutrition.

heder.cosher · 04-12-2009, 02:51 PM

Human body is adaptive, he'll get used to it. But that's not the main point. The main point is: will it advance you? will there be some effect on the size/strength of my arms?

Thus, the best advice I could give you is keeping a journal. Write your routine, your measures and everything else that might be related. Using the jounal make decisions on what's working for you.

No offence, but judging by the question, there is no understanding of the bigger picture. Therefor the second advice would be: keep learning.

Lev,
http://www.healthy-life-style.info/

kaijai · 04-12-2009, 04:59 PM

Quote:

Originally Posted by heder.cosher

Thus, the best advice I could give you is keeping a journal. Write your routine, your measures and everything else that might be related. Using the jounal make decisions on what's working for you.
http://www.healthy-life-style.info/

That I do.