How many times per week to train arms?

[squatsNmilk]

oh and for trainning your arms, you should not be doing them more than 1x week 2 max , and it is true,you wont see a 130lbs guy with 16 inch arms.you need to eat alot, instead of 3k try 3.5-4k. adding an inch every 3 or so months is realistic in your 1st year, ive added 2.5 in 7months but thas just the side effect of adding 40lbs of mass

[DaveGee]

I train bis with back day and tris with chest day, also I have one day a week dedicated to just arms. That's plenty.

[Bydded_Gryf]

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.

Just given it a look, certainly looks hard! But obviously it's a powerlifter's routine. I'm gonna squat at the start of all my workouts and see how it goes

[no_one089]

Just given it a look, certainly looks hard! But obviously it's a powerlifter's routine. I'm gonna squat at the start of all my workouts and see how it goes

Yea always squat at the beginning It is one of the most demanding exercises along with deadlifts. It is a pling routine but a lot of bbers do it also because it does add size and certainly strength.

[kneedamage]

I do arm specialization One time a week. No need to get crazy about your workouts, you can overdo it, you are NATURAL, remember that.

Rippetoes is a good STARTER program, helps get you used to lifting, and structure, after a few months of training, you need to goto a good split.

EDIT:

Yea always squat at the beginning It is one of the most demanding exercises along with deadlifts. It is a pling routine but a lot of bbers do it also because it does add size and certainly strength.

I love what squats do for your legs.

[no_one089]

I do arm specialization One time a week. No need to get crazy about your workouts, you can overdo it, you are NATURAL, remember that.

Rippetoes is a good STARTER program, helps get you used to lifting, and structure, after a few months of training, you need to goto a good split.

EDIT:



I love what squats do for your legs.

lmao we've gone from arms to squats in just a few posts.

[Bydded_Gryf]

Lol
noone089, i always do squats at the beginning, i just mean instead of 1x a week, 2 or 3x a week

[no_one089]

Lol
noone089, i always do squats at the beginning, i just mean instead of 1x a week, 2 or 3x a week

3x a week is good, maybe even do front squats wed and do back squats on mon and fri.

[ManWithADream]

Rippetoes = over rated IMO. Tried it for a year, didn't work till I tweaked it for myself even though it says specifically not to tweak. I have bad discs in my lower back and CANNOT squat 3x plus deadlift in one week. Even with perfect form and dropping the weight down a bit it led to injury for me. Squat 1x and deadlift 1x a week has = great gains so far. Well when I was bulking last. The idea behind the program period is to stimulate the most GH and affect the whole body every time you workout to gain mass. You can do this without squatting three times a week.

The program is correct however on avoiding too much emphasis on arms, doing heavy rows, dl, and pressing movements + eating a lot of good food will make them grow fine.

[no_one089]

Rippetoes = over rated IMO. Tried it for a year, didn't work till I tweaked it for myself even though it says specifically not to tweak. I have bad discs in my lower back and CANNOT squat 3x plus deadlift in one week. Even with perfect form and dropping the weight down a bit it led to injury for me. Squat 1x and deadlift 1x a week has = great gains so far. Well when I was bulking last. The idea behind the program period is to stimulate the most GH and affect the whole body every time you workout to gain mass. You can do this without squatting three times a week.

The program is correct however on avoiding too much emphasis on arms, doing heavy rows, dl, and pressing movements + eating a lot of good food will make them grow fine.

Just goes to show, different things work for different ppl.

[Ramrod2615]

one day for biceps one day for triceps.

back/bis

chest/tris

legs/etc

Exact same thing i do. My arms dont recover fast because i merk the ****ing **** out of em on the days i train em.

[no_one089]

Good bi day today

On DB Curls I got the 35s for 3 sets of 6 reps with strict form

[lancs_hotpot]

Once and only once!

Barbell Curl
Incline Dumbbell Curl
Preacher Curl
Standing Dumbbell Curls
Concentration Curls

Tricep Pushdown
Skull Crushers
Dips
Kickbacks
Over Head On Arm Extensions