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  1. #1
    Registered User cooltalker's Avatar
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    How many times a week should I workout on my arms?

    I currently workout on my arms two times a week, but would I get better results if I switched to once a week. How do you experienced weight lifters do it? I have been working for a month and half. The first month my arm went from 12 to 13 inches, but now it feels like it just stopped. Should I workout on my arms once a week to allow more recovery or what?
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  2. #2
    Hungry for squats wolfbaden6's Avatar
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    Originally Posted by cooltalker View Post
    I currently workout on my arms two times a week, but would I get better results if I switched to once a week. How do you experienced weight lifters do it? I have been working for a month and half. The first month my arm went from 12 to 13 inches, but now it feels like it just stopped. Should I workout on my arms once a week to allow more recovery or what?
    Biceps and triceps should be done once a week tops as their own workout. You'll be working them in your back and chest workouts too, so there's no need to over do it. Try having one day where you work back and biceps and another day where you do chest a triceps. That's a popular combination. Some people like a chest and biceps day and a back and triceps day, but a lot of people wouldn't recommend it.
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  3. #3
    Encyclochuzzle chazzy1864's Avatar
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    You should work them out as often as you'd like. Whether you get better results, well only you can find out.

    Trying switching to once a week. if yoiu make progress, make note of it. You'll need to learn your own body.

    I personally am hitting my arms twice a week now on their own day, and I still have 2 chest/back days. I've been finding that after years of lower volume, and strength training, tons of compounds, that my body responds a bit better to higher volume, and more direct focus work.

    If nothing else, I enjoy it more, so I'm going to keep doing it.
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  4. #4
    'Defiant to Injuries' Ironlife's Avatar
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    Up to you entirely i would suggest once per week if you wish, then see how that goes for a few weeks, then reassess the situation.
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  5. #5
    Foxtrot Uniform -Lucifer's Avatar
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    You can work them twice a week if you want but do two low volume routines.

    Check this article out by Dr. Clay - http://fatshapetofitshape.blogspot.c...s-by-clay.html
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  6. #6
    Building Power T-BarSteak's Avatar
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    I personally only train biceps once a week seen as there a small muscle group and get hit heavily during rows, pulls ups n chins.

    But for triceps I up the ante, I train them light with chest 9 sets x 12-16 reps using only cables with various grips, but on shoulder day I train them heavy with 14 sets x 4-8 reps using heavy compounds such as smith cgbp, cg db n oh db extension, this benefits me as my tris recover really fast n have seen good results from training em like this.

    If u want bigger arms concentrate more on TRICEPS! these are whats gonna make your sleeves pop!

    but each to there own.
    I'm not a bodybuilder, I'm a Strongman, lifting/carrying big, getting big!
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  7. #7
    Registered User cooltalker's Avatar
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    I think I will try once a week, since I do workout on my chest and back twice a week.
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  8. #8
    In the Iron Game Juggernaut33's Avatar
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    I only train my arms once a week.
    "Shut up and lift!"
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  9. #9
    Registered User CPTShortGuy's Avatar
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    they are a small muscle. with 3 heads, and 2 heads. you should do whatever works for you
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  10. #10
    squatters rights liftingson's Avatar
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    i would hit tris on chest day, bis on back day. then have one day with all arms
    my weeks go like this;
    Chest/tris
    back/bis/abs
    shoulders/traps/abs
    legs/abs/abs/abs
    bis/tris/forearms
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    I lift one rep at a time.
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  11. #11
    Strange days indeed... brighamw's Avatar
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    Thumbs up

    If your arms are a big weak spot then experiment with a couple different things. Some people up their volume if their arms are weak, while others find success lowering volume. You are the only one inside your body, I hope-LOL... Anyone that tells you "never do this" or "this is the best" is talking out of their ass! Everyone responds differently and only you know your goals, diet, etc...With out knowing what you're doing now for arms it's a little hard to give much advice but here are some different ideas:
    1) up the volume
    2) lower the volume
    3) hit them 2 X a week
    4) hit them 2 X a week with a light day & a heavy day
    5) hit bi's @ the and of back day with just a couple exercises, hit tri's @ the end of chest day with a couple exercises and then later in the week have just an arms day
    6) have an arms only day & alternate between bi & tri exercises
    You just have to try out different things & see what works for you. What works for others may not work for you & vice-versa...
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  12. #12
    Registered User subpolarbear's Avatar
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    Its going to depend on how many days between workouts you have. You can do them twice a week but you want to make sure you have a few days in between to let you recover. Since your gains have stopped it might be that the workout needs to be changed up and not the amount of times per week.
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  13. #13
    Squats traps to grass Defiant1's Avatar
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    Originally Posted by cooltalker View Post
    I currently workout on my arms two times a week, but would I get better results if I switched to once a week. How do you experienced weight lifters do it? I have been working for a month and half. The first month my arm went from 12 to 13 inches, but now it feels like it just stopped. Should I workout on my arms once a week to allow more recovery or what?
    Though everyone is different, if you have been training for only a month and 1/2 you most likely should be doing a full body routine made up of BASIC (not just compound) exercises. This routine should include a basic curl (BB, DB, Curl bar) and a basic tricep extension (skulls, seated extension, etc).

    So I would say "3" in your case
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