Working out arms twice per week.

[IKnowWhoYouAre]

Been working out for ~1.25 years now and noticed gains in quads, chest, back, but not AS MUCH in the arms.

I was trying to figure out a routine for the next month where maybe I do
Monday-Back/Biceps/calves
Tue-Chest/Triceps
Wed-Quads/Shoulders

Fri-Triceps/Biceps/calves.


Would this work? It seems like the Fri-->Monday break is short for the biceps.

Anybody have any suggestions for getting my arms to grow?

[james0566]

a lot of people that are concerned about their arms not getting enough work will do something like....

mon
chest/back

wed
leg

fri
shoulder/bi/tri

or

mon
chest/shoulder/bi

wed
leg

fri
back/tri

[IKnowWhoYouAre]

a lot of people that are concerned about their arms not getting enough work will do something like....

mon
chest/back

wed
leg

fri
shoulder/bi/tri

or

mon
chest/shoulder/bi

wed
leg

fri
back/tri

Reps for responding.

But still, isn't that only one day of arms per week? Or because you hit them individually (i.e. not tri being kinda weakened after chest workouts) y0u get a better workout?

[Dlau]

I would suggest this

Monday-Back/Biceps/calves (light Bicep movements)

Tue-Chest/Triceps (light triceps)

Wed: Off

Thursday-Quads/Shoulders

Fri-Triceps/Biceps/calves. (Heavy Bicep +tricep)

If your gonna do arms twice in one week, try not to fatigue them too much on your split days. But do enough to get them stimulated, and hit them HARD on your fridays

[IKnowWhoYouAre]

Just saw this post:

Correction, I just weighed myself. I now weigh 178. I've put on 13 lbs of muscle since the summer (my bf% is just about the same). Regardless, my arms really didn't grow in that increase, so next week I'll try a split with arms first. My new plan will look like this.

Monday: Arms
Tuesday: Back
Wednesday: Rest
Thursday: Chest
Friday: Shoulders
Saturday: Legs
Sunday: Rest

Arms (I think I'll try the 4x6-8 think for this)
EZ Bar Curl - 4x6-8
Hammer Curl - 4x6-8
Reverse Curl - 4x6-8
CGBP - 4x6-8
Weighted Dips - 4x6-8
Skull Crushers - 4x6-8

Back
Weighted Pullups - 2x6-8
Lat Pulldowns - 2x6-8
Close Grip Pulldowns - 2x6-8
Seated Cable Row - 3x8-12
Barbell Row or T Bar Row - 3x8-12

Chest
Incline Barbell or Dumbell Press - 3x8-12
Dumbell/Barbell Bench Press - 3x8-12
Decline Barbell Press - 3x8-12
Incline Flyes - 3x8-12
Flat Flyes - 3x8-12

Shoulders
Seated overhead dumbell press - 3x8-12
Seated dumbell laterals - 2x8-12
Upright Rows - 2x8-12
Arnold Presses - 3x8-12
Rear laterals - 3x8-12

Legs
Barbell Squat - 3x8-12
SLDL - 3x8-12
Leg Extensions - 3x8-12
Leg Curls - 3x8-12

Is there anything I should reconsider, change, move, etc? I know that I selected many of the most reputable exercises (save for conventional deadlifts), but are there some others I should check out (especially arm movements)?

Would that work (but with having Shoulders/Legs on same day)?

[Dlau]

i think you should do what you had b4, my thinking is doing arms heavy b4 your chest/back and shoulder days would hurt those days.

I notice when i hit my arms heavy and they get sore for a couple days my chest and back days that follow stale a bit casue they are sore and not fresh. So do arms last. IMO

[james0566]

the idea would be hitting them indirectly one day on big lifts (chest, back) then another day directly. this is a popular way, but only one way of many to do it. it can be a 3 day split, or 4,5, or 6. hit each muscle group once a week twice, three times. its almost endless what you can do

[RooRooTJ]

Try and rotate your training. I was having trouble getting my arms to grow and I did something like this

4-6 weeks
train
chest/light tris
back/light bis
then another arm day latter in the week

another 4-6 weeks
arms by them self

another 4-6 weeks
arms every other week.

Everyone responds differently. Training them twice a week might might inhibit growth for some. It is all about finding what works.