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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06-02-2008, 11:01 AM #1
- Join Date: May 2008
- Location: United Kingdom (Great Britain)
- Age: 31
- Posts: 3,951
- Rep Power: 2562
How many times per week to train arms?
*trying to lean bulk crew*
*jaw too strong it looks deformed crew*
*eat out on ONS and no f**ks were given crew*
*short torso crew*
*wears crew neck because of no upper chest crew*
*6" girth crew*
*short bicep tie in crew*
*short sleeved t shirt to look like i lift crew*
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06-02-2008, 11:05 AM #2
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06-02-2008, 11:07 AM #3
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06-02-2008, 11:10 AM #4
- Join Date: May 2008
- Location: United Kingdom (Great Britain)
- Age: 31
- Posts: 3,951
- Rep Power: 2562
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06-02-2008, 11:13 AM #5
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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06-02-2008, 11:16 AM #6
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06-02-2008, 11:18 AM #7
- Join Date: Jun 2005
- Location: United Kingdom (Great Britain)
- Posts: 86
- Rep Power: 231
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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06-02-2008, 11:18 AM #8
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06-02-2008, 11:21 AM #9
- Join Date: May 2008
- Location: United Kingdom (Great Britain)
- Age: 31
- Posts: 3,951
- Rep Power: 2562
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*trying to lean bulk crew*
*jaw too strong it looks deformed crew*
*eat out on ONS and no f**ks were given crew*
*short torso crew*
*wears crew neck because of no upper chest crew*
*6" girth crew*
*short bicep tie in crew*
*short sleeved t shirt to look like i lift crew*
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06-02-2008, 11:23 AM #10
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06-02-2008, 11:23 AM #11
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06-02-2008, 11:25 AM #12
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06-02-2008, 11:26 AM #13
- Join Date: May 2008
- Location: United Kingdom (Great Britain)
- Age: 31
- Posts: 3,951
- Rep Power: 2562
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06-02-2008, 11:26 AM #14
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06-02-2008, 11:27 AM #15
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06-02-2008, 11:29 AM #16
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06-02-2008, 11:31 AM #17
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 upEat. Lift. Eat. Sleep.
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06-02-2008, 11:31 AM #18
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06-02-2008, 11:32 AM #19
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06-02-2008, 11:34 AM #20
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06-02-2008, 11:39 AM #21
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06-02-2008, 11:39 AM #22
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06-02-2008, 11:42 AM #23
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06-02-2008, 11:43 AM #24
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06-02-2008, 11:43 AM #25
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06-02-2008, 11:44 AM #26
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06-02-2008, 11:45 AM #27
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06-02-2008, 11:48 AM #28
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06-02-2008, 11:50 AM #29
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06-02-2008, 11:53 AM #30
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