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?
06-10-2009, 01:41 AM #1
How many times a week should I workout on my arms?
06-10-2009, 01:47 AM #2
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06-10-2009, 01:57 AM #3
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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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06-10-2009, 02:04 AM #4
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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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06-10-2009, 02:14 AM #5
06-10-2009, 02:35 AM #6
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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!
06-10-2009, 03:18 AM #7
06-10-2009, 03:27 AM #8
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06-10-2009, 04:41 AM #9
06-10-2009, 05:01 AM #10
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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;
bis/tris/forearmsMy 5/3/1 progress can be found here.
Uncut LOG...check it out here!
I lift one rep at a time.
06-10-2009, 05:58 AM #11
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...
06-10-2009, 06:17 AM #12
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06-10-2009, 06:18 AM #13
So I would say "3" in your case
03-27-2016, 09:53 AM #14
03-27-2016, 07:06 PM #15
Everyone is different my friend. Experiment with what works best for you. I know dudes with huge arms that don't even have an arm day but i also know dudes with huge arms that do arms every single day. It all comes down to you and what works best for you. Have fun!ISSA CFT, ISSA SSC, NASM CES, 3DMAPS, BBP50,
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