Arm workout

  1. Registered User
    jlip's Avatar
    Stats
    6'3"  182 lbs.
    Join Date
    Feb 2010
    Location
    Los Angeles
    Age
    25
    Posts
    41
    Rep Power
    77

    Arm workout


    I've been working out for about a year now, and in that time i've seen a lot of improvement in size in everywhere but my arms. Right now, I usually do both bi's and tri's on the same day are part of a 5 day split, with 3 exercises each on that day. Anyone have good suggestions for a workout/split that'll make my arms huge?

  2. Registered User
    lonewolf0420's Avatar
    Stats
    6'2"  223 lbs.
    Join Date
    May 2008
    Location
    Florida
    Age
    36
    Posts
    2,314
    Rep Power
    1678

    Your diet is going to play a roll in growth.

    Arms, can be very funny. You have to experiment to see what works for YOU.

    Post your routines?
  3. Registered User
    Gutterpump's Avatar
    Stats
    6'2"  225 lbs.
    Join Date
    Apr 2007
    Posts
    3,439
    Rep Power
    148155

    Once per week is not enough for arms, for me that is. Mine don't grow too much on a 4 or 5 day body part split. I get more growth in my arms out of 3-day fullbody routines, but the routines aren't sustainable without periodization.
    •   
       

  4. Registered User
    bowhunter28's Avatar
    Stats
    6'2"  195 lbs.
    Join Date
    Apr 2010
    Location
    The Woods
    Posts
    261
    Rep Power
    228

    This should go with out saying but make sure you are giving leg workouts the same intensity as your arm workouts. A great way to see your arms grow is to get your legs to grow.
  5. Registered User
    jlip's Avatar
    Stats
    6'3"  182 lbs.
    Join Date
    Feb 2010
    Location
    Los Angeles
    Age
    25
    Posts
    41
    Rep Power
    77

    Quote Originally Posted by Gutterpump View Post
    Once per week is not enough for arms, for me that is. Mine don't grow too much on a 4 or 5 day body part split. I get more growth in my arms out of 3-day fullbody routines, but the routines aren't sustainable without periodization.
    I was considering this as well. What's your routine? I haven't done a full-body before, so I wouldn't really know where to start.
  6. Registered User
    bkoguy07's Avatar
    Stats
    6'3"  220 lbs.
    Join Date
    Feb 2007
    Location
    North Carolina
    Age
    25
    Posts
    441
    Rep Power
    313

    Just go heavy on your bench press and back exercises.. you'll feel it in your arms. what does your arm day look like
    Bench - 355
    Squat - 405
    Deadlift - 600
  7. Registered User
    jlip's Avatar
    Stats
    6'3"  182 lbs.
    Join Date
    Feb 2010
    Location
    Los Angeles
    Age
    25
    Posts
    41
    Rep Power
    77

    For Tris:
    5 sets ascending weight of dumbbell one arm extension
    4 sets ascending weight of close grip bench press
    4 sets constant weight of close grip barbell tricep extension
    4 set ascending weight of cable tricep pushdown

    For Bis:
    5 sets ascending weight of barbell curls
    4 sets ascending weight of cross body hammer curls
    4 sets ascending weight of seated alternating dumbbell curl
    4 sets ascending weight of cable curls
  8. Registered User
    nemo's Avatar
    Stats
    6'2"  230 lbs.
    Join Date
    Sep 2008
    Location
    Philly
    Posts
    1,649
    Rep Power
    1233

    Higher reps 15-20 worked well for me!!
    Think training's hard,. try losing!
  9. Registered User
    midlandindian's Avatar
    Stats
    5'11"  150 lbs.
    Join Date
    Sep 2010
    Location
    Tampa, FL
    Age
    22
    Posts
    20
    Rep Power
    58

    Maybe try working them out twice a week. One day you could do 4 sets of 6-8 heavy reps, and the second day, you could try working 15-20 reps in each set. I started this about 5 weeks ago and have seen noticeable increase in size and strength.
  10. Registered User
    The Neck's Avatar
    Stats
    6'2"  281 lbs.
    Join Date
    Sep 2010
    Age
    40
    Posts
    1,192
    Rep Power
    58936

    Heavy deads will make the guns grow.
  11. Registered User
    Gutterpump's Avatar
    Stats
    6'2"  225 lbs.
    Join Date
    Apr 2007
    Posts
    3,439
    Rep Power
    148155

    Quote Originally Posted by midlandindian View Post
    Maybe try working them out twice a week. One day you could do 4 sets of 6-8 heavy reps, and the second day, you could try working 15-20 reps in each set. I started this about 5 weeks ago and have seen noticeable increase in size and strength.
    I just started training like this for all body parts.
    I'm rotating two workouts.

    Workout A is all heavy compounds (6-8 reps)
    Workout B is medium weight (10-15 reps)

    Workout A
    Chest/tris/some delt work
    Legs/abs
    Back/bis/rear delts

    Day off

    Workout B (more isolation work, accessory work, some kettlebell movements etc)
    Chest/tris/some delt work
    Legs/abs
    Back/bis/rear delts

    Day off

    repeat


    This is my first time trying something like this but it makes sense to me and so far it seems pretty good. I want to get some kettlebell work in on workout B, still working it out so as not to overtrain. I am also not doing a ton of volume on this split. 3 exercises per group max, 3 sets (on the heavy day). I need to play around with the volume on the lighter days. I'm pretty sure this new split will help push new growth and maximize gains on a bulk.
  12. Registered User
    vpower's Avatar
    Stats
    5'11"  180 lbs.
    Join Date
    Mar 2008
    Posts
    341
    Rep Power
    835

    weighted pull ups/ dips
  13. Ms9
    Ms9 is offline
    Registered User
    Ms9's Avatar
    Join Date
    Dec 2009
    Posts
    77
    Rep Power
    95

    Stop using ascending weights and use the last weight for every set.
  14. Registered User
    Tomahawk88's Avatar
    Stats
    5'7"  250 lbs.
    Join Date
    Dec 2007
    Location
    Georgia
    Posts
    9,086
    Rep Power
    629304

    This past cycle I used lighter weights and focused more on the form. Plus making my arms scream till the last rep I could possibly do with good form. Have to find out what exercises work for u.
  15. Registered User
    jlip's Avatar
    Stats
    6'3"  182 lbs.
    Join Date
    Feb 2010
    Location
    Los Angeles
    Age
    25
    Posts
    41
    Rep Power
    77

    Thanks for all the suggestions guys. I started HST about a week and a half ago and it's been producing some incredible results for me thus far in combination with taking Phyto Test. Also, higher reps on arms exercises may have been the difference. I bumped up the reps to around 15 per exercise in light of HST's regimen.
  •   

      
     

Similar Forum Threads

  1. Make EVERY Pre Workout a Potent Fat Burning Pre Workout!
    By nattydisaster in forum Company Promotions
    Replies: 57
    Last Post: 07-13-2010, 12:08 AM
  2. Replies: 0
    Last Post: 04-19-2010, 05:17 PM
  3. Replies: 9
    Last Post: 06-24-2008, 05:40 AM
  4. Replies: 7
    Last Post: 07-14-2007, 10:52 AM
  5. Replies: 7
    Last Post: 04-26-2004, 01:13 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  

Log in

Log in