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  1. #1
    Registered User KipDynamite's Avatar
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    Arms only once or twice a week?

    WTF is this about? All these jacked sons of bitches are saying you should only work out your arms once a week...you kidding me? Please explain. I do my arms every other day...does that stall my growth or something? I mean, what do you do on one of those "arm" days, sit around for 7 hours and do curls? Doesn't seem like you can get much growth doing one workout for arms. Please elaborate, jacked sons of bitches.
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  2. #2
    Registered User KipDynamite's Avatar
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    And when I call you jacked sons of bitches I mean that as a compliment. Please do not hit me with your jacked arms.
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  3. #3
    Registered User wallyworld34's Avatar
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    if your hitting your arms every other day man you are fkin yourself , thats just way to much, and you ll either over train like crazy or hurt your self........ twice a week is fine once a week is fine , just depends on your goals , and the intensity....i like to hit them twice a week one day heavy with reps of 12...the other day light with reps ranging from 12- 15..... less rest between sets.
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  4. #4
    Registered User KipDynamite's Avatar
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    Well, ****. I did not know this. I should have read up on the internet a long ****ing time ago. Now tell me, how long should this one workout be? How long is too long?

    Thanks for the help, man. And might I say from your avatar, you are looking quite JACKED.
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  5. #5
    Registered User Dr.Oxygen's Avatar
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    Every other day to work arms is to much! Keep in mind most presses also work the triceps. At most I would work them twice a week, depending on how quickly you recover. Me, my tri's are sore after a chest day so I wait a few days before concentrating on arms. I do three difference exercies for bi's and tri's and thats it. If your workout is intense enough your arms will grow.
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  6. #6
    Registered User KipDynamite's Avatar
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    Will one of you guys kindly post a link to some kind of grid or table showing arm and chest workout routines? Like, exercise type and stuff and how much to do. Apparently I am clueless and have been doing everything wrong my entire life.
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  7. #7
    Registered User KipDynamite's Avatar
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    On these arm days should I totally just destroy them? Like go at them for 90 minutes, nothing but arms? Is that good or bad?
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  8. #8
    Registered User chickenlegs411's Avatar
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    if you do your arms together like it sounds you do, the workout should only take like 45-60 minutes. biceps should only be 1/3 of your arm workout, i get mine done in 20 minutes (on chest days), usually consisting of 9-12 sets total. since your triceps are 2/3 of your arm you need about 12-15 total sets. then hit your forearms with 6-8 total sets. if you want to do this arm workout once a week it should be more intense-30-40 seconds in between sets. for twice a week go 60-90 seconds in between sets.
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  9. #9
    Registered User dicktrickle's Avatar
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    *Do 2 warmup sets with a barbell. Do some weight that is ridiculous heavy for you and do 12 reps.
    *Do 4 Heavyass sets with a barbell. Do between 6-8 reps.
    *Go pick up 2 heavy ass dumbbells and do alternating curls. Make sure to do the Elvis lip during these because it gets the chicks hawt. 3 or 4 sets of again 6-8 reps.
    *If theres a curl machine go do 3 sets of moderate weight and really squuuuuuuuuueeeeeeeeeeeeeeeeeeeeze the biceps at the peak of the rep.
    *Finally for curls, go to the power rack and pick up a pulley bar and do a set or two of some more curls. No certain weight, just get 8 reps. (this is just to make sure you get that blood flowing)


    *Still at the power rack do 3 sets of reverse curls with heavy weight. 6-8 reps.
    *Then go grab a small barbell or dumbbell and do wrist curls. 3 sets of 10-12.


    *Weighted dip machine, throw about Tree-Fitty on their and do 4 sets of 8-10
    *Either go to 3 sets of 8-10 close grip benchpress or...
    -skullcrushers. 3 sets of 8-10 (alternate between workouts)
    *Then go back to power rack and steal the V-shaped handle from non-alpha bytches who are playing with it. Do tricep pushdowns with heavy ass weight. 4 sets 8-10
    *3 sets of 8-10, 2 handed dumbbell tricep extensions.
    *3 sets of heavy ass weight on the powerrack Rope Overhead Tricep Extension


    Stay 6-8 reps on most excercises for size. Rest about 2 minutes. Will take longer than an hour.
    You have no reps now but one day when you are built like Popeye from working out only your arms, I expect the greenz.
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  10. #10
    Registered User Druvy's Avatar
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    I was wondering if this routine is cool???

    Day 1: Chest
    Snedbänk: Incline Barbell Press: 4 sets x 12-6 reps
    Flat Dumbbell Press: 4 sets x 12-8 reps
    Incline Dumbbell Flyes: 3 sets x 12-8 reps
    Dumbbell Pullovers: 3 sets x 12-10 reps
    Cable Crossovers: 4 sets x 15-12 reps

    Day 2: Arms
    Barbell Curls: 4 sets x 12-6 reps
    Alternating Dumbbell Curls: 4 sets x 12-8 reps
    Preacher Machine Curls: 4 sets x 15-10 reps
    Close Grip Bench Press: 4 sets x 15-8 reps
    Skullcrushers: 4 sets x 12-8 reps
    Pushdowns: 4 sets x 15-10 reps

    Day 3: Back
    Wide Grips Chins: 4 sets x 10 reps
    Barbell Rows: 4 sets x 12-6 reps
    T-Bar Rows: 4 sets x 12-8 reps
    Underhand Grip Pulldowns: 3 sets x 12-10 reps

    Day 4: Delts
    Barbell Military Press: 4 sets x 12-6 reps
    Seated Side DB Lateral Raises: 4 sets x 12-8 reps
    Bent Rear Delt Lateral Raises: 4 sets x 12-10 reps
    Hammer Strength Machine Press: 3 sets x 12-10 reps
    DB Shrugs: 4 sets x 12-8 reps

    Day 5: Arms
    Barbell Curls: 4 sets x 12-6 reps
    Alternating Dumbbell Curls: 4 sets x 12-8 reps
    Preacher Machine Curls: 4 sets x 15-10 reps
    Close Grip Bench Press: 4 sets x 15-8 reps
    Skullcrushers: 4 sets x 12-8 reps
    Pushdowns: 4 sets x 15-10 reps

    Day 6: Legs
    Leg Extensions: 4 sets x 20 reps (warm-up)
    Leg Press: 4 sets x 20-12 reps
    Hack Squats: 4 sets x 15-10 reps
    Lunges: 3 sets x 15-12 reps
    Stiff-legged Deadlifts: 4 sets x 12-8 reps
    Lying Leg Curls: 4 sets x 15-10 reps

    Day 7: Off
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  11. #11
    Registered User ebn2002's Avatar
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    I hit each body part once per week. I have read numerous studies that show it takes 3-4 days to clear dead tissue, and 2-3 more days to grow new muscle in place.

    Pro's can hit every muscle 2 or 3 times a week due to gears, you can't.
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  12. #12
    Registered User captaindumbbell's Avatar
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    It always depends on the intensity of your workout! If you push weights to the limit, sometimes it's good enough to work on a muscle group once a week.
    http://gymheroapp.com workout tracker for the gym
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  13. #13
    Registered User gnarly0531's Avatar
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    well having one arm day doesnt mean your arms are worked only once. i do arms tuesday. but i can asure you that after chest routine friday my delts and tris are dead with my pecs, and on saturday back my bi's get pretty abused. so really they are kinda getting two days a group
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  14. #14
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    : helping you

    Originally Posted by KipDynamite View Post
    On these arm days should I totally just destroy them? Like go at them for 90 minutes, nothing but arms? Is that good or bad?
    Im a Personal Trainer, you should never train over 1 hour, after this time the lactic acid begins to break down your muscle (not good) this is when you need to smash down some protein isolate is good or protein with carbs.

    this should be your workout

    Mon - Back, Biceps
    Tues - Chest, Triceps
    Wed - Rest
    Thurs - Legs, Fore arms
    Friday - Shoulders, Abs
    Saturday - Arms
    Sunday - Rest

    thats how i do it, its perfect
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  15. #15
    It's Just the Beginning BulkingForever's Avatar
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    this sounds like a troll...but if you are serious do not worry about isolation work. Bring up your compound lifts which will indirectly make your arms grow. especially at the beginner stage. good luck
    You want to beat me, don't miss a meal, because I won't. Don't quit on a set because I'll always be one set ahead of you. Don't walk out of my gym without leaving your guts spilled on the floor because you can bet your ass, I won't.
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  16. #16
    Registered User FutureMrO786's Avatar
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    I do arms twice a week
    Monday - chest + biceps+forearms+calves
    Tuesday- back+triceps
    Thursday- legs+calves
    Friday- shoulders
    Saturday - arms + calves
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  17. #17
    Registered User superreise2's Avatar
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    if you train every other body part twice a week then train your arms twice a week. if you train everything else once a week then train your arms just once a week. dont focus purely on one body part over the others unless said bodypart is really lacking and needs a boost otherwise you will cause an unbalance which you will probably regret later on.

    you speak like you think that arms need twice as much training as everything else. why do you think you could possibly benefit from diong arms every other day?
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    Originally Posted by superreise2 View Post
    if you train every other body part twice a week then train your arms twice a week. if you train everything else once a week then train your arms just once a week. dont focus purely on one body part over the others unless said bodypart is really lacking and needs a boost otherwise you will cause an unbalance which you will probably regret later on.

    you speak like you think that arms need twice as much training as everything else. why do you think you could possibly benefit from diong arms every other day?
    The OP is 4 years old...
    Train for Strength, Eat For Size, Rest for Recovery, Repeat for Results
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