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| Training Learn proper form, techniques, & routines. Post questions about weight training as it relates to muscle building.
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#1 |
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Hungry.
Join Date: Mar 2001
Location: Rochester, NY USA
Posts: 66
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I've always trained biceps after upper back and triceps after chest. Some folks I know have an "arm day" (similar to the more common "leg day") where thay do both muscle groups together. What's your oppinion?
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Steak. It's not just for breakfast anymore.
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#2 |
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Pizza the Hut
Super Moderator
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I dont see the need, arms are probably my best bodypart and I do it like you do aka like "everyone" else does.
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Kinesiology Vote @ Top 25 Deads Comp Bench
Motivation Bench form MaxCalc Charles Poliquin When I let go of what I am, I become what I might be. Lao-Tzu I don't know any sources so don't ask - thanks |
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#3 |
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I'm Dead Sexxxxy!!
Elite Member
Join Date: Dec 2000
Location: Canada
Posts: 4,970
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My arms started to really grow once I stoped doing them on they're own day and even skipped them the odd week.
They get so much work from back and chest that I don't think people give them enough recovery time so they never get a chance to fully heal before gettin torn apart. |
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#4 | |
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User title goes here
Elite Member
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Quote:
I've preached thsi for years and will continue to do so. Not that I'm anything special to look at but considering that I only do on average 6 sets for triceps and biceps I get the most comments on my arms. |
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167 170 175 180 185 190 195 196 197 198 199 200
|- -|----|----|----|----|----|---|---|---|---|---| **** ^^^^^^^^^^^^^Progress^^^^^^^^^^^^^ 2/22- ?? my gym membership expired!! 2/11- 170lbs 2/4 - 167lbs |
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#5 |
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I'm Dead Sexxxxy!!
Elite Member
Join Date: Dec 2000
Location: Canada
Posts: 4,970
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Same here PB, I was worried at first about cutting back from 9 down to 6 but I'm seeing better growth and strength from less work. Gotta love that.
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#6 |
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the one & only
Administrator
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I found that when I gave arms their own work-out day they got over-trained due to the work they get on chest and back day.
I do chest/bi's & back/tri's currently. |
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#7 | |
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Fat Fo Life
Join Date: May 2002
Location: Canada
Posts: 223
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Re: Arm day?
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#8 |
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Capricorn
Join Date: Aug 2002
Location: California, USA
Posts: 630
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Yep, me too!! I stopped giving my arms their own work-out day and cut down the number of sets. Better strength and size gains. Not only that, my back and chest work-outs improved as well. I guess it's cause my arms were recovering better and able to help out with the back and chest work-outs. Does that make sense??
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MAX. Q
by Howard Balzer "Roughly one minute after the space shuttle launches, it must withstand a condition of extreme force known as Max Q. Mission success demands that all systems perform at the highest level. In life, Max Q demands the same commitment to success. It requires choosing greatness, personally as well as professionally. It depends on balance, passion and courage and the wisdom gained from adversity. It is an outcome as well as an attitude." |
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#9 |
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Capricorn
Join Date: Aug 2002
Location: California, USA
Posts: 630
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Mace, I just noticed your signature. Not to change the subject of the post but I remember hearing about someone on the way to the gym getting pulled over with a zip-lock bag of creatine on the passenger seat. To make a long story short, it took another police officer who used creatine to confirm that's what it was. LOL.
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MAX. Q
by Howard Balzer "Roughly one minute after the space shuttle launches, it must withstand a condition of extreme force known as Max Q. Mission success demands that all systems perform at the highest level. In life, Max Q demands the same commitment to success. It requires choosing greatness, personally as well as professionally. It depends on balance, passion and courage and the wisdom gained from adversity. It is an outcome as well as an attitude." |
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#10 | |
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the one & only
Administrator
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Re: Re: Arm day?
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#11 |
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Registered User
Join Date: Jul 2002
Location: Miami
Posts: 133
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Mondays:Biceps and then back.
Tuesdays:Triceps and then chest. Wednesday:Legs/calves/cardio Thursday:Shoulders/Traps Friday:Cardio Saturday:Legs/calves Sunday:Cardio I've lost 7 pounds of fat in 8 weeks. Now I need a change but am not sure what needs changing. Sups I'm using are 100% Whey and Glutomine. Thats all I'm willing to take right now. |
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#12 | |
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User title goes here
Elite Member
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Quote:
And why are you doing legs twice a week?? Won't grow if they can't rest! |
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167 170 175 180 185 190 195 196 197 198 199 200
|- -|----|----|----|----|----|---|---|---|---|---| **** ^^^^^^^^^^^^^Progress^^^^^^^^^^^^^ 2/22- ?? my gym membership expired!! 2/11- 170lbs 2/4 - 167lbs |
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#13 | |
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Registered User
Join Date: Jul 2002
Location: Miami
Posts: 133
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Quote:
My Wednesday leg work out is fixed med/high rep low weight to coincide with my cardio. Saturday is my big weight leg workout. Too much? My legs are my weak spot right now. ![]() |
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#14 | |
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Another Arnold wannabe
Elite Member
Join Date: Jul 2002
Location: Toronto
Posts: 268
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Quote:
I tried it once and found that my bis would end up being to sore for back days and the same would happen with tris depending on which workout came first in the week. How does it work for you man? I'm curious.. |
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#15 |
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I'm Dead Sexxxxy!!
Elite Member
Join Date: Dec 2000
Location: Canada
Posts: 4,970
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Corri, the idea behind Back/tri's and Chest/bi's is that you get one day where the bi's and tri's get a light (they get worked indirectly) and then one day with a heavy actual workout.
And like you said, you need to have at least 3-4 days of rest between back and chest so your arms have had a chance to recover. |
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Cool
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#16 | |
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Fat Fo Life
Join Date: May 2002
Location: Canada
Posts: 223
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Re: Re: Re: Arm day?
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#17 | |
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I'm Dead Sexxxxy!!
Elite Member
Join Date: Dec 2000
Location: Canada
Posts: 4,970
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Re: Re: Re: Re: Arm day?
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Cool
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#18 |
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the one & only
Administrator
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okay, that may be true for strength, but not for size, and I do not lift weights for strength, I train to gain size.
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#19 |
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Hungry.
Join Date: Mar 2001
Location: Rochester, NY USA
Posts: 66
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So, for SIZE I should keep things as they are:
Back / Bi's Chest / Tri's Thanks, guys. |
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Steak. It's not just for breakfast anymore.
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#20 |
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Designer Supplements
Join Date: Dec 2000
Location: Newcastle
Posts: 5,151
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When i shift back into gaining mode i'm gonna give delts/bis/tris their own day (and actually do some bicep work regularly).
I'm also gonna try and indirectly hit larger muscles when doing so, too. ie curl grip chins for bicep work, CGBP for tris etc... But i'm gonna stop shy of failure on all sets. Even sets for the larger parts at the other end of the week. I'm gonna use this split: Sunday: thighs (quads, hams) Monday: delts/arms Thursday: back/calves Friday: chest/abs Kinda like a HST methodology, but not quite. Volume will still be low/moderate. 6 sets for back, chest, quads (with 1-3 extra sets for hams, depending on what exercises i chose for quads). 4-5 sets for delts, 3-4 for tris, 1-3 for bis. Should be interesting. |
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Being held down by The Man
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#21 | |
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Registered User
Join Date: Apr 2002
Location: Indonesia
Posts: 337
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Quote:
- Josh |
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#22 | ||
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Designer Supplements
Join Date: Dec 2000
Location: Newcastle
Posts: 5,151
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Quote:
Quote:
But you can't just go into training the same muscles everyday trying to lift more and expect them to grow. Not for any appreciable amount of time anyway. It's basically overtraining. Progressive overload each week, however, is a different story.... |
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Being held down by The Man
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#23 | |
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the one & only
Administrator
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Quote:
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#24 |
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Hungry.
Join Date: Mar 2001
Location: Rochester, NY USA
Posts: 66
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Hmmm... I guess it all depends on your goals. Power lifters tend to be stronger, but bodybuilders are much nicer to look at
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Steak. It's not just for breakfast anymore.
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#25 |
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the one & only
Administrator
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The thing the matters most is not whether or not you should work your arms with chest and back, it's that you do not overtrain arms.
The biceps and triceps are a relatively small muscle group that get used during all pushing and pulling exercises. So, typically when a "natural" bodybuilder is trying to gain mass they utilize compound movements. |
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#26 | |||
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Registered User
Join Date: Apr 2002
Location: Indonesia
Posts: 337
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Quote:
Quote:
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If true, could one aim to strengthen muscle in order to get bigger muscle? I ask this because as PowermanDL says, giving bis and tris their own day can strengthen them. In my effort to build my chest and back, sometimes I got advises that maybe my tris and bis are holding these muscles back, so I thought maybe I should strengthen these arm muscles first so that I can push and pull more powerfully and grow my chest and back. So if giving arms their own day would help this, I would try it. - Josh |
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