Arm workout

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    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?

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    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?
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    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.
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    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.
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    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.
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    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
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    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
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    Higher reps 15-20 worked well for me!!
    Think training's hard,. try losing!
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    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.
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    Heavy deads will make the guns grow.
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    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.
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    weighted pull ups/ dips
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    Stop using ascending weights and use the last weight for every set.
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    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.
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    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.
  

  
 

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