Arm workout

jlip

New member
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?
 
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?
 
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.
 
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.
 
Gutterpump said:
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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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.
 
Just go heavy on your bench press and back exercises.. you'll feel it in your arms. what does your arm day look like
 
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
 
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.
 
midlandindian said:
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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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.
 
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.
 
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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