Anyone give arms their own day?

[IR45N]

Instead of chest/bi's or back/tris or whatever?

[fitnessman]

I just switched last week.

Biceps/triceps/shoulders for one WO. Never hurts to change things up.

I think I did chest/tri and back/bi's for a year or better.

[Original Poster]

I think I did chest/tri and back/bi's for a year or better.

I think I have done those combos for probably 2+ years.
This week is revamp time for me.

I have never done just an arm day alone and I doubt I ever will.

[XIII]

At times ive specialized on triceps for a few cycles. Dropping all direct chest work and mostly doing heavy close grips and dips. Last year when I did that I put over a half inch on my arms and 50lbs on my bench when i went back to it. These were not newbie gains either lol. As for biceps ill occasionaly work them every few months but mostly relly on the heavy rowing and chins to keep em up. Did too many curls when I was younger, the follies of younth lol.

Cheers

[FatherOfThree]

Instead of chest/bi's or back/tris or whatever?

I did this for the several weeks just recently.

I was on a chest/shoulder/tri then back/trap/bi then Legs split and my arm size was lagging my core size imo. So I switched up and did a seperate day of just arms bi/tri/forearms.

A week in to this split, from previous issues, the doc said I needed to take 3 weeks off of chest and shoulders so I continued with a back/trap day, leg day, and arm day for awhile.

I am still new enough back into lifting this time around that my gains are not typical yet but I managed to add an extra inch to my arms doing this in just that time: going from 16" cold and flexed (and doubtful but if you remember my old avatar that was at 16") to 17" cold and flexed.

IMO this made me proportionate again. I am on a week off and with Doc's ok on Thursday I will return to my original split dropping an arm day as I do not want arms that overshadow the rest of my physique.

IMO Arms are much smaller muscles then legs, chest, back and therefore are much easier to fully workout but also recover much faster - therefore an arm day is a pretty good tool to use if your arms are lagging your core, just (at least for me) it is important not to stay on it too long or you can easily let your arms overshadow the rest of your physique.

Hope that helps some My arms are bigger now but am forcing myself not to measure for awhile, lol.

[oldsuperman]

I just switched last week.

Biceps/triceps/shoulders for one WO. Never hurts to change things up.

I think I did chest/tri and back/bi's for a year or better.

I did back and bi's, chest and tri's for a year and still do SOMETIMES, yet I have for the last 2 yrs given arms for the most part, their own day. I mix it up too and one week start with bi's, then the next time start with tri's.

[redweston]

As stated before I'm always changing it up! Some time save bi & tri for day on there own, allways look forward to Big Arm Day . Right know doing the more conventional, Bi's with back, Tri's w/ chest !
RED

[Defiant1]

Instead of chest/bi's or back/tris or whatever?

I have for years.

[IR45N]

Thanks guys. I'm sorely tempted to make Wed. arms day and see how that goes and or how it affects the other training days. I can beat the tar out of my triceps but think maybe I can squeeze some more out of my bis. Plus, the idea of having a day for say, chest, the whole chest and nothing but the chest (cept calves, abs, .........cardio) would allow for improving rep/set quality, throwing in pause reps, or drop sets or rack work etc. and not have to think of moving on to another body part. Not worried about over training; if I need the rest, I take it & concentrating on what show up in the mirror over amount lifted.

[pitmommy]

Instead of chest/bi's or back/tris or whatever?

I actually do arms in one day. Sometimes I even give shoulders their own day.

[BraSo]

i just started "arm day" only this week...

it felt good!

[QUALITYGUY1]

Right now, I do the Chest/Shoulder/Tri and Back/Traps/Bi, however, I throw in a day ~every 2 weeks to do just one banger arm workout. So far so good.

[Minotaur]

I go back and forth between doing bis with back on one day and tris with chest and shoulders on one day, to doing bis, tris and shoulders on a separate day.

[LR3]

Instead of chest/bi's or back/tris or whatever?

i usually do bis and tris on the same day doing one set of bis then one set of tris w/o resting--alternating between the two--giving one a rest while working the other then switching. it allows me to get in a more intense work-out in a shorter time (i usually only have about an hour to an hour and a half to lift so i try to be as efficient as possible).

[XIII]

Supersetting like this is an excellent way to train. You dont need to do it quickly either if your doing, say heavy close grips and heavy bar curls. You can build up good strength this way as well as get a good pump.

[BergMuscle]

In the past I've done back/bis & chest/tris days. Lately I've been doing arms only days with good results. I just started giving biceps and triceps their own days with abs work thrown in. I don't know if I'll keep that up - it's an experiment in shocking my muscles and time management.

[mature_1_59]

I just started an HST whole-body, compound movement, type of workout. But, I have been doing one isolation for each bi and tri at the end of the workout.
I have never isolated arms for their own day. However, looking at the arms of those who say they do, I may have to rethink my thinking on that.

[namtrag]

When my back and chest get big enough, then I might do arms alone. Gotta work on the big muscles first

[Maui Guns]

You can't work chest without working your triceps, and you can't work back without working your biceps. If you work arms on thier own day, you are really working them twice. This may work fine for some people, but it will put others into an overtraining situation.

Lately, I've been doing just 3 sets total for bi's on back day, and three sets for tri's on chest day, and my arms are responding very well. I work each body part once a week.

[stachedwalker]

Must be a trend here. Starting week after next I'm going to have a new system. In it I'll devote one day to biceps/triceps/forearms/delts.

[resurrected]

I did at one time but I hated it. I ended up working the arms twice in a week due to immense amount i do for chest and back. I no longer do this. to hard to recover

[fitnessman]

I did at one time but I hated it. I ended up working the arms twice in a week due to immense amount i do for chest and back. I no longer do this. to hard to recover

I can read deleted posts there tiny

[resurrected]

I can read deleted posts there tiny

you weenie...

[back2it]

You can't work chest without working your triceps, and you can't work back without working your biceps. If you work arms on thier own day, you are really working them twice. This may work fine for some people, but it will put others into an overtraining situation.

That has been my way of thinking .

[XIII]

Trainees are way too paranoid about overtraining. If you stay away from doing most of your sets to failure, and dont go coucou on volume and intensity, training once direct and once indirect per week should yield great results for most. The problem with most is that they cant balance the formula of Volume/intensity/frequency. For one thing most natural athletes would find better gains on a higher frequency of 2 or 3 times a week depending on the program. This is why the 5x5 training works so well. If you hit the tri's once with benches and another time on theyre own, one indirect(with benches) one direct(tri workout) you could be amazed at the results. Im nowhere near newb status and have been doing heavy off season training for football in wich im hiting my tri's 3 times a week doing my full body routines. This is a specialization phase for me and one should know how to go about doing this, but even the average trainee would get more out of gradual, more frequent tanning, than burning in the sun once a week. Learn how to dissipate your fatigue and you will go further than always trying to smash thru a brick wall. This as for effect to greatly limit the frequency with wich you can train.

Cheers

[justtryn]

I give my arms a separate work day - every Friday. Works well for me - great growth over the last year. For me, it's not overtraining. For others, it may be. Everyone responds differently.

[user415100054841]

i train arms 2x a week. Biceps and triceps. I stack out the preacher machine because it feels right. I do all arm workouts as supersets doing either rope handle cable push downs with a nice spread at the bottom, or a dip/tricep machine. After those supersets, I do hammer curls with up to 60 lbs but more often with 40's. I will do 5 of the supersets, and 5 hammer curl sets. i have short muscle bellies in my biceps but you be the judge. You can see the rest of my work out in 3 videos posted in my bodyspace profile...just scroll down to find them.

[oldsuperman]

You can't work chest without working your triceps, and you can't work back without working your biceps. If you work arms on their own day, you are really working them twice. This may work fine for some people, but it will put others into an over training situation.

Lately, I've been doing just 3 sets total for bi's on back day, and three sets for tri's on chest day, and my arms are responding very well. I work each body part once a week.

This is true you do work the the arms AND FRONT DELTS when training back and chest, yet if you train using straps for gripping, and concentrate hard, and have your training partner keep you on track using only the back and chest muscles, your front delts, bi's and tri's are secondary and will not get worked that hard.

When doing deads, I still do belly crunches on a seperate day, for example, even tho deads work my gut hard!

What I do WHEN I have a separate arm day is to make sure there are two days rest after back training before working arms. I'm not concerned about chest so much.

There is nothing like the pump from an arm day when there is plenty of energy that hasn't been some what used up more or less, by working another body part just before training it. You have more energy and concentration devoted to that body part if it isn't in competition with another.

Now, I'm not saying to only have an arm day, as I said in my earlier post, I still from time to time do back and bi's, chest and tri's or chest and delts more likely, which are used more than tri's when doing chest if done properly. As I said, I like to keep things mixed up.

When training your chest keep your elbows out almost 90 degrees from your sides, and you will hardly use your tri's. It's when you put your elbows closer to your body when training chest, is when your tri's really start to get used and your chest is trained less cause your tri's are taking over. IMO. ed

[2bbig]

There are times I will super set my arms after a leg W/O, I try to take advantage of the GH thats released during a squat routine.

[pitmommy]

You can't work chest without working your triceps, and you can't work back without working your biceps. If you work arms on thier own day, you are really working them twice. This may work fine for some people, but it will put others into an overtraining situation.

Lately, I've been doing just 3 sets total for bi's on back day, and three sets for tri's on chest day, and my arms are responding very well. I work each body part once a week.

while this is true , you incorporate a leg day and then a rest day inbetween