- 09-24-2010, 05:08 PM
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?
- 09-24-2010, 05:11 PM
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?
09-24-2010, 05:21 PM
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.
09-24-2010, 05:31 PM
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.
09-25-2010, 01:48 AM
09-25-2010, 07:20 AM
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
09-25-2010, 02:48 PM
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
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
09-25-2010, 03:45 PM
09-26-2010, 04:57 PM
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.
09-30-2010, 11:53 AM
09-30-2010, 02:39 PM
I'm rotating two workouts.
Workout A is all heavy compounds (6-8 reps)
Workout B is medium weight (10-15 reps)
Chest/tris/some delt work
Workout B (more isolation work, accessory work, some kettlebell movements etc)
Chest/tris/some delt work
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.
09-30-2010, 03:01 PM
10-04-2010, 04:42 PM
10-05-2010, 04:45 AM
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.
10-08-2010, 12:28 AM
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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