training arms more constantly

Markos4

Member
Hey guys this might sound pretty stupid but i feel like i need to train my arms more times a week cause theyre starting to look way smaller than my chest even though i only train it once a week.i know i could overtrain my arms but im planning to take and eat alot of stuff to prevent that ima train all my body parts once except for my arms. Ima hit them 3times a week. Thanks guys,and if yall think im freaking stupid for doing this,then pls help me out and tell me what i should do.thanks.
 
What does your overall workout look like? The first thing I tell someone that is trying to increase mass on any body part is to do more squats and deads. This is going to increase overall size and mass.

Also, when you say arms, is there something specific that you see lagging?
 
kisaj said:
What does your overall workout look like? The first thing I tell someone that is trying to increase mass on any body part is to do more squats and deads. This is going to increase overall size and mass.

Also, when you say arms, is there something specific that you see lagging?
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Barbell curls 4-12
Hammer curls 3-12
Seated dumbbell curls 4-10
Tricep kickback 4-20
Those are the main exercises i do. I dont train tris that much cuz they get train in chest day too
 
That is a lot of curl work for one of the smallest muscles in the body. When I mentioned overall workout, I am talking your overall workout, not just arms. Generally the people I see that are lagging in areas or not gaining size are concentrating on isolation movements and not looking at the complete picture by having a concentration on compound movement.
 
kisaj said:
That is a lot of curl work for one of the smallest muscles in the body. When I mentioned overall workout, I am talking your overall workout, not just arms. Generally the people I see that are lagging in areas or not gaining size are concentrating on isolation movements and not looking at the complete picture by having a concentration on compound movement.
Click to expand...

Markos, I think kisaj makes a good point here^.
To be fair too however, it is hard to tell how your arms compare to your chest without a pic. I don't meet to many guys who are pleased with arm size, (I never was really) when in fact many times, their arms have good or normal size, in comparison to the rest of their natural development.


That all said, I don't think there is anything wrong with training the arms 2x per week at the ends of W/O's. But my preference would be as kisaj pointed out, the compounds are first and foremost. I think if guys are rowing with upwards of #150-#200-#250 (even if some cheating is involved) or chinning or dipping and adding #25-#50+ to BW for reps and sets, you're going IMO to get some bang from the arm muscles. At least I did after I learned the lesson.
Arm work should be the plum pudding, at the end of the massive turkey dinner ;-)
 
I don't think I have had an arm session in years and they grow and get comments by doing:

rows
face pulls
high pulls
pull ups
dips
chin ups
and push movements

I am totally beating this horse right now, but trying to emphasize that you can get incredible arm growth and definition by not directly working arms.
 
If I was you I would train arms twice a week but do chest/tris, back/bis, then have an actual arm day itself with preacher curl and close grip your primary lifts go as heavy as u can for 4-5 sets of 8-12 hope that helps man
 
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