- 11-19-2012, 03:27 PM
- 11-19-2012, 03:30 PM
What's your current routine for said groups? They generally don't need as much attention as you think they do as they are secondary muscles.M.Ed. Ex Phys
11-19-2012, 03:51 PM
Rack Deads 3 Sets with 2 Warmups
BB Rows 3 Sets
Wide Grip Pullups 4 Sets
DB Rows 3 Sets
Reverse Pulldowns 3 Sets
BB Curls 3 Sets with 1 Warmup
Hammers 3 Sets
Preachers 3 Sets
Flat BB 3 Sets with 2 Warmups
Incline DB 3 Sets
DB Flys 3 Sets
Decline 2 Sets
Close Grip Bench 3 Sets with 1 Warmup
Dips 3 Sets
Overhead Rope Extensions 3 Sets
11-19-2012, 03:54 PM
Reduce the volume and add in a small session where you make up the volume. Increased frequency over volume, IMO.
M.Ed. Ex Phys
11-19-2012, 09:31 PM
I train bis with back, and chest with tris, but also hit arms after shoulders.
On back/bi or chest/tri days where the arm muscle is already pre-exhausted I usually train with higher volume. It's hard to do heavy, heavy curls after rowing your ass off, so I get done with back and then do 5-7 sets with 12-20 reps for the bicep. Same applies for triceps following chest.
On shoulders day, though, I train arms heavy. 6-8 reps generally and between the two sessions per week my arms are right where I want them. (Okay, they could always be bigger haha)
Try it out!
Go hard. Go heavy. Never stop.
11-22-2012, 08:38 AM
11-22-2012, 08:56 AM
Throw in arms every other cycle through your lifts. I like doing little accessory days because otherwise I feel like my body is falling apart from overworking. A lot of guys actually overtrain their biceps especially so you want to lookout for that.
11-23-2012, 06:36 PM
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