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  1. #1
    Jawbrah cheesecake0's Avatar
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    How many times per week to train arms?

    Hai.

    I want to add some decent mass to my arms. (i'm currently bulking with around 3000cals)

    How many times should i train my arms and can someone give me a workout or just when i should train my arms and what exercises?

    I can train 3 times a week (i row 6 times a week) I'm currently doing rippetoes but can someone implement arms into it or just fix a new 3 day full body with arms? (i squat btw )


    as you can see my triceps need some more mass as well as my biceps.
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  2. #2
    Drummer. -Stinkfist-'s Avatar
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    one day for biceps one day for triceps.

    back/bis

    chest/tris

    legs/etc
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  3. #3
    Registered Abuser 3Dna's Avatar
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    i train em 3 times per week, they recover fast since they are small. I get stronger each week fast! low volume high frequency works for me
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  4. #4
    Jawbrah cheesecake0's Avatar
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    Originally Posted by 3Dna View Post
    i train em 3 times per week, they recover fast since they are small. I get stronger each week fast! low volume high frequency works for me
    whats your arm routine? I've heard that if you train3 times per week it is overtraining the arms.
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  5. #5
    Registered Abuser 3Dna's Avatar
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    Originally Posted by cheesecake0 View Post
    whats your arm routine? I've heard that if you train3 times per week it is overtraining the arms.
    im not making things up, its in an actual proven program, im a hargainer and this is the only way i grow -
    http://www.shopphysical.co.uk/downloads/MaxGrow8wk.pdf
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  6. #6
    Registered User dmac23's Avatar
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    considering i just started a litlle while ago...

    i do arms about 4 times a week
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  7. #7
    Registered User arnold_wannabe's Avatar
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    Originally Posted by 3Dna View Post
    i train em 3 times per week, they recover fast since they are small. I get stronger each week fast! low volume high frequency works for me
    Low volume, high frequency can mean anything to this guy. Phrases like this lead to breakdown in communication so keep it simple when someone is asking for advice. As for the original post, just train them once a week dude, especially if u do alot of rowing. Work them with your back works well...or u could train your arms (biceps and triceps) on a separate day alone. If you get through this workout relatively quick which you should do..why not train other small muscles...calfs...abs if u like.
    "the human body was never designed for a seedentary lifestyle, it was created to hunt saber tooth tigers and walk 40 miles a day" - arnold schwarzenegger
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  8. #8
    Mod of Teen Sea no_one089's Avatar
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    Twice if that, they dont need that much imo. Besides triceps make up more arm size anyway so they should be trained harder than bis.

    Edit: lol I read that wrong I train arms 3 times I guess since I do tris twice and bis once.
    Last edited by no_one089; 06-02-2008 at 11:21 AM.
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  9. #9
    Jawbrah cheesecake0's Avatar
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    Originally Posted by arnold_wannabe View Post
    Low volume, high frequency can mean anything to this guy. Phrases like this lead to breakdown in communication so keep it simple when someone is asking for advice. As for the original post, just train them once a week dude, especially if u do alot of rowing. Work them with your back works well...or u could train your arms (biceps and triceps) on a separate day alone. If you get through this workout relatively quick which you should do..why not train other small muscles...calfs...abs if u like.
    ok. Could i incorporate them into Rippetoes twice a week?

    Monday - Workout A
    Squats - 3x5
    Bench - 3x5
    Stiff Legged Deadlift - 1x5
    Dips - 2 x 8-15
    Add 2 Different arm exercises here? Preacher Curls 3x8 - Pulldowns 3x8?

    Wednesday - Workout B
    Squats - 3x5
    Standing Press - 3x5
    Pull from floor (rows 3x5 or cleans 5x3)
    Pullups/chins - 2 x 8-15 (3 sets if you do the cleans)
    Wrist Curl 2xfailure
    Abs

    Friday - Workout A
    Squats 3x5
    Bench - 3x5
    Deadlift - 1x5
    Dips - 2 x 8-15
    Curls - 2 x 8-12
    TriEx - 2 x 8-12
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    *jaw too strong it looks deformed crew*
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    *short torso crew*
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  10. #10
    Wannabe LLB Bydded_Gryf's Avatar
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    This thread is full of small people.
    OP, rippetoes is perfectly fine. EAT MORE. If you wish, add some chinups to workout B or something.
    "Government interference in the economy consists of giving an unearned benefit, extorted by force, to some men at the expense of others."

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  11. #11
    Registered User dmac23's Avatar
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    with me i dont have a gym available cuz my mom...

    and i have limited free weights

    so do u think doing arms is kinda reasonable?

    because i do chest, arms, abs every other day... thats my workout routine because i cant do anything else at the moment
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  12. #12
    Mod of Teen Sea no_one089's Avatar
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    Originally Posted by tjtheguitarist View Post
    This thread is full of small people.
    OP, rippetoes is perfectly fine. EAT MORE. If you wish, add some chinups to workout B or something.
    wtf does size have to do with anything?
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  13. #13
    Jawbrah cheesecake0's Avatar
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    Originally Posted by tjtheguitarist View Post
    This thread is full of small people.
    OP, rippetoes is perfectly fine. EAT MORE. If you wish, add some chinups to workout B or something.
    yeah, haha.

    Alright then mate. i'll just do arms once a week but i think i'll do 2 exercises for BI's and TRI's on friday and just eat.

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  14. #14
    Wannabe LLB Bydded_Gryf's Avatar
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    Originally Posted by cheesecake0 View Post
    ok. Could i incorporate them into Rippetoes twice a week?

    Monday - Workout A
    Squats - 3x5
    Bench - 3x5
    Stiff Legged Deadlift - 1x5
    Dips - 2 x 8-15
    Add 2 Different arm exercises here? Preacher Curls 3x8 - Pulldowns 3x8?

    Wednesday - Workout B
    Squats - 3x5
    Standing Press - 3x5
    Pull from floor (rows 3x5 or cleans 5x3)
    Pullups/chins - 2 x 8-15 (3 sets if you do the cleans)
    Wrist Curl 2xfailure
    Abs

    Friday - Workout A
    Squats 3x5
    Bench - 3x5
    Deadlift - 1x5
    Dips - 2 x 8-15
    Curls - 2 x 8-12
    TriEx - 2 x 8-12
    Where did you get this routine from?? The second workout A is different from the first!!

    Rippetoes =
    Workout A = 3x5 squat, 3x5 bench, 1x5 deadlift
    Workout B = 3x5 squat, 3x5 military press, 3x5 power cleans/rows

    Workouts alternated ABA BAB etc
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  15. #15
    Wannabe LLB Bydded_Gryf's Avatar
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    Originally Posted by no_one089 View Post
    wtf does size have to do with anything?
    I just meant that if you are small overall you won't have big arms.
    "Government interference in the economy consists of giving an unearned benefit, extorted by force, to some men at the expense of others."

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  16. #16
    Mod of Teen Sea no_one089's Avatar
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    Originally Posted by tjtheguitarist View Post
    I just meant that if you are small overall you won't have big arms.
    Once again, why should that matter?
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  17. #17
    Registered User Devin1990's Avatar
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    When i started putting massive size on my arms i used concentration curls 20-25 poudns was all i could do then and i was gonig slow down fast up, worked amazing put on 2 inch on my arms in 2months, and imagine if i worked 5 days a week then

    btw worked them every second day, worked fine then, now need more rest when get up in the weight .... good luck! keep it up
    Eat. Lift. Eat. Sleep.
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  18. #18
    Registered User loz86's Avatar
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    no more than twice
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  19. #19
    Wannabe LLB Bydded_Gryf's Avatar
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    Originally Posted by no_one089 View Post
    Once again, why should that matter?
    Don't you see the irony? I'm not bashing or anything, i just always think it's funny when all the guys giving advice such as "I train arms 4x a week" have no arms because they don't eat enough.
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    Originally Posted by tjtheguitarist View Post
    Don't you see the irony? I'm not bashing or anything, i just always think it's funny when all the guys giving advice such as "I train arms 4x a week" have no arms because they don't eat enough.
    It sounded like bashing to me is why I was so defensive, no hate Plus I just do tris twice and bis once a week and my arms are around 14in pumped
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    Originally Posted by no_one089 View Post
    Once again, why should that matter?
    this is a bodybuilding website,the topic in this thread is arms. its wierd when ppl are 6foot1 140lbs and giving advice, some people should apply their own before they give it.
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    Originally Posted by no_one089 View Post
    It sounded like bashing to me is why I was so defensive, no hate Plus I just do tris twice and bis once a week and my arms are around 14in pumped
    14 inches at 130 lbs is big arms! lol.
    I take it you don't train for size/weight? You do MMA or something?
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    Originally Posted by tjtheguitarist View Post
    14 inches at 130 lbs is big arms! lol.
    I take it you don't train for size/weight? You do MMA or something?
    Im trying to start MMA atm, just need a job

    Right now I started a program for size instead of training for strength like before. Everything is going good so far, I dont weigh 130 anymore I just havent updated in a while.
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    Talking

    Originally Posted by tjtheguitarist View Post
    14 inches at 130 lbs is big arms! lol.
    I take it you don't train for size/weight? You do MMA or something?
    the 4th step should be sleep big
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    Oh i see. Your lifts are damn good anyway for anywhere in that weight region.
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    Originally Posted by squatsNmilk View Post
    the 4th step should be sleep big
    Haha yes i should, but i just wanted it to be a catchy little 3 line thing
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    Originally Posted by tjtheguitarist View Post
    Oh i see. Your lifts are damn good anyway for anywhere in that weight region.
    Thanks man, Im really trying to get my squat up now. Im starting 3*5 which will hopefully get it up to where I want it to be.
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    Originally Posted by tjtheguitarist View Post
    Haha yes i should, but i just wanted it to be a catchy little 3 line thing
    i c , lol 4 steps wouldnt be as catchy like u said
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    Originally Posted by no_one089 View Post
    Thanks man, Im really trying to get my squat up now. Im starting 3*5 which will hopefully get it up to where I want it to be.
    Ha i did rippetoes for a couple months and my squat soared, now it stays the same all the time. I need to squat 3x a week again
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    Originally Posted by tjtheguitarist View Post
    Ha i did rippetoes for a couple months and my squat soared, now it stays the same all the time. I need to squat 3x a week again
    You could give smolov a try, its a tough program but the results are well worth it. It has you squatting 4 days a week.
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