Arms only once or twice a week?

[KipDynamite]

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.

[KipDynamite]

And when I call you jacked sons of bitches I mean that as a compliment. Please do not hit me with your jacked arms.

[wallyworld34]

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.

[KipDynamite]

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.

[Dr.Oxygen]

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.

[KipDynamite]

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.

[KipDynamite]

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?

[chickenlegs411]

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.

[dicktrickle]

*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.

[Druvy]

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

[ebn2002]

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.

[captaindumbbell]

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.

[gnarly0531]

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

[pumpnbox18]

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

[BulkingForever]

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

[FutureMrO786]

I do arms twice a week
Monday - chest + biceps+forearms+calves
Tuesday- back+triceps
Thursday- legs+calves
Friday- shoulders
Saturday - arms + calves

[superreise2]

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?

[Dano85]

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...