Best thing for arms

[matt8483]

Let me put it this way. Have you ever seen a guy with a big back and big chest with small arms

Yes. Not small arms, but not big (average). But looks small with the big chest and back. And it looks silly In my opinion. Lol.

I like working muscle a week. Arm day being one of those days.

 

[matt8483]

Yes. Not small arms, but not big (average). But looks small with the big chest and back. And it looks silly In my opinion. Lol.

I like working muscle a week. Arm day being one of those days.

Sorry, I meant I like working muscles one day a week, on that last sentence. ?

 

[Frank Reynolds]

most people who hate on it either think its not enough volume or dont understand it. i havent met one person who has given it a shot and doesnt like it.

Yup most people who don't like it after trying it either bastardized the program, or don't have the mental fortitude for DC and shouldn't be doing it in the first place.

Op- Get bigger. Stick to the basics. I highly doubt your arms are in some way disproportional to your 6'1 190lb frame.

 

[hugry4more]

Yes. Not small arms, but not big (average). But looks small with the big chest and back. And it looks silly In my opinion. Lol.

I like working muscle a week. Arm day being one of those days.

Exactly !

 

[R1balla]

Yes. Not small arms, but not big (average). But looks small with the big chest and back. And it looks silly In my opinion. Lol.

I like working muscle a week. Arm day being one of those days.

then there form is off or its very rare cause i have yet to see a dude with a good back and chest but small arms, and i go to a very populated gym


im not arguing that doing arms in one day by themselves is bad..... but what i am saying is you can get big arms without doing an arm day

 

[matt8483]

then there form is off or its very rare cause i have yet to see a dude with a good back and chest but small arms, and i go to a very populated gym

im not arguing that doing arms in one day by themselves is bad..... but what i am saying is you can get big arms without doing an arm day

I hear ya. I think that if u want ur arms bigger than what ur saying provides, u must isolate. ?

 

[Frank Reynolds]

then there form is off or its very rare cause i have yet to see a dude with a good back and chest but small arms, and i go to a very populated gym

im not arguing that doing arms in one day by themselves is bad..... but what i am saying is you can get big arms without doing an arm day

They may be proportionally smaller(possibly genetics) but like you alluded to not small.

I have yet to see a 250 lb dude with 15" arms.lol

 

[R1balla]

I hear ya. I think that if u want ur arms bigger than what ur saying provides, u must isolate. ?

here are my main routines i cycle throughout the year. DC, 5x5, and two different 4 day splits. you all know about DC and 5x5 so ill do one of my 4 day splits. i always change my number of sets and which exercise i do (BB vs DB...etc) so it isnt ever the same as the last time. i dont do shoulders b/c im genetically gifted there and i get a front delt work during chest and on back i always end on reverse flys for rear delt. presses kill my shoulders.

Monday - Chest

Tues - Back

Wed - OFF

Thurs - Legs/Abs

Friday - Arms


i do this program and split it into three weeks. the first week is low reps. second is medium reps. third week is high reps. stay on this for about 6 weeks then i will go back to a 3 day program like 5x5 or DC. my next program looks like this

Chest/Tri

Back/Bi

OFF

Legs/Abs

Arms (no compound movements, focus on form and feeling the burn)

if u want more detail just say so and ill edit this.


Chest - 3 chest movements and DC stretching at the end.

Triceps - 1 compound movement (4 sets)


Back - 3 back movements and DC stretch

Biceps - 1 compound movement (4 sets)

Arm day - 10 sets of triceps and 10 sets of biceps,

 

[matt8483]

here are my main routines i cycle throughout the year. DC, 5x5, and two different 4 day splits. you all know about DC and 5x5 so ill do one of my 4 day splits. i always change my number of sets and which exercise i do (BB vs DB...etc) so it isnt ever the same as the last time. i dont do shoulders b/c im genetically gifted there and i get a front delt work during chest and on back i always end on reverse flys for rear delt. presses kill my shoulders.

Monday - Chest

Tues - Back

Wed - OFF

Thurs - Legs/Abs

Friday - Arms

i do this program and split it into three weeks. the first week is low reps. second is medium reps. third week is high reps. stay on this for about 6 weeks then i will go back to a 3 day program like 5x5 or DC. my next program looks like this

Chest/Tri

Back/Bi

OFF

Legs/Abs

Arms (no compound movements, focus on form and feeling the burn)

if u want more detail just say so and ill edit this.

Chest - 3 chest movements and DC stretching at the end.

Triceps - 1 compound movement (4 sets)

Back - 3 back movements and DC stretch

Biceps - 1 compound movement (4 sets)

Arm day - 10 sets of triceps and 10 sets of biceps,

Nothing wrong with this^^^. U too have ur arm day and isolation work.

 

[OrganicShadow]

Yup most people who don't like it after trying it either bastardized the program, or don't have the mental fortitude for DC and shouldn't be doing it in the first place.

My one dislike about DC is I feel my conditioning isnt up to where it could be. Part of me feels its just how I operate, the other part thinks Im missing something. Thats why I made alternating weeks with the 50 sets for legs and cross training arms: I have seen great improvements for myself this way and help keep conditioning. Regardless - mentally, DC has me in the zone 24/7. All I could think about is hitting PR's.

 

[R1balla]

Whether im on DC or not, I still do cardio. Not alot, but some.

And yes, I do isolation movements for arms when on a four day split, which is only on breaks from school like summer, christmas. Im not arguing they are bad or not needed. Im just saying you can have proportional sized arms ( or even more) without doing them. I like arm day when Im cutting so I can really hit each part of the arm. For bulk, my compound movemrnts work just fine (for mass)

 

[Frank Reynolds]

My one dislike about DC is I feel my conditioning isnt up to where it could be. Part of me feels its just how I operate, the other part thinks Im missing something. Thats why I made alternating weeks with the 50 sets for legs and cross training arms: I have seen great improvements for myself this way and help keep conditioning. Regardless - mentally, DC has me in the zone 24/7. All I could think about is hitting PR's.

Are you referring to cardiovascular conditioning? If so why not just add some cardio?

 

[GTB]

Like dannyn said, u must eat! U will never grow unless u eat. Also, it depends on how hard u hit chest and back. In my opinion, I think u should try pairing up bis/tris together and see how that works. And workout back, chest, shoulders, and legs once a week. So every body part gets one week to rest. And just make sure u feed ur muscles.

I use to do bi's/tris and loved it. I am going to switch up again at the end of the month.

 

[R1balla]

I use to do bi's/tris and loved it. I am going to switch up again at the end of the month.

thats the key to muscle growth IMO. always changing up what your doing to keep your body confused.