Thread: do you have a seperate day to target arms?

Always start your week by working the bigger more demanding bodyparts first.Starting out with arms is a big mistake,IMO.Work arms intensly and once a week is all you will need.You have to rest to experience growth.

I wouldn't work legs and back same day. Too much load on your body.

Here's my split.

Mon. Chest/back My chest is my strongest feature, therefore I don't train it very hard.

Wed. Legs

Fri. Shoulders/arms


For the reasons you mention, I have a dedicated arm day. My shoulders get hit twice as well, directly and indirectly.

Current split:

chest/delts
quads/hams
off
lats/low back/traps
bis/tris/forearms
off
off

Originally posted by Rob_NC
I wouldn't work legs and back same day. Too much load on your body.

Here's my split.

Mon. Chest/back My chest is my strongest feature, therefore I don't train it very hard.

Wed. Legs

Fri. Shoulders/arms


For the reasons you mention, I have a dedicated arm day. My shoulders get hit twice as well, directly and indirectly.

re: your comment on the Monday training:

For me, my legs are far and away my strongest feature. I do squats, leg curls, leg press and they balloon (literally). I start my back day with DL's so it warms everything up. back is the focus, and legs still grow.

according to my measurements I've been keeping, my body needs to catch up to my legs

Originally posted by gopro
Current split:

chest/delts
quads/hams
off
lats/low back/traps
bis/tris/forearms
off
off

My routine is similar, but the days are switched around a bit. I do the following, and this split is definitely my favorite so far:

Chest, Delts, & Abs
Back (Lats, Lower Back, & Traps) & Abs
Off
Arms (Bis, Tris, & Forearms) & Abs
Legs (Gluts, Quads, Hams, & Calves) & Abs
Off
Off

My ab workouts are pretty low volume, which is why I do them four days per week. As well, I do HIIT cardio on 1 or 2 of my off days.

Originally posted by tjwes
Always start your week by working the bigger more demanding bodyparts first.Starting out with arms is a big mistake,IMO.

Does it really matter what he starts with? He still has days off between exercises. Basically, if you think about it, he is starting off with chest since its on a Sunday, which technically is the start of the week.

Originally posted by zakk
re: your comment on the Monday training:

For me, my legs are far and away my strongest feature. I do squats, leg curls, leg press and they balloon (literally). I start my back day with DL's so it warms everything up. back is the focus, and legs still grow.

according to my measurements I've been keeping, my body needs to catch up to my legs

You lucky fuq!!

I train arms seperately, after back and chest day.

I train arms last every week, after I have no purpose for them in chest, delt and back lifts.

Peace.

Originally posted by tjwes
Always start your week by working the bigger more demanding bodyparts first.Starting out with arms is a big mistake,IMO.Work arms intensly and once a week is all you will need.You have to rest to experience growth.

First off, never say always! nothing is universally true bor. Variety is the key. Maybe he has done taht his entire training life, then it wouldn't be a bad idea to mix things up. Starting out with arms is NOT a big mistake. what about a person whose weakpoint is their arms? what would be wrong with that. The bis are the quickest muscle in the body to recover by the way, why can't you train them twice a week? Plus if you are varying up what you are doing, for instance training with with low rep weight and specific movements one day, and high rep training with differnet movements then different muscle fibers are being recruited and it wouldn't necessarily be overtraining. You shoudl not use words like always and never and all you need when giving advice. I think that its a great idea to have an arm day, why the hell not. It gives me an opportunity to really focus moreso than after training a bigger muscle. Go ahead and have an arm day man. do what works for you.

Yep.

Monday=====Legs
Tuesday=====Cardio
Wednesday===Back/Chest
Thursday=====Cardio
Friday=======Arms/Delts
Saturday=====Cardio
Sunday======Off



Back on track after a loooong break. Rotator cuffs don't hurt a bit! Legs still about 80-90% healed, so I do light cardio and legs.

I have been training arms on a separate day now for several months, I have always felt that they were one of my weaker areas.

Originally posted by Mudge
I train arms seperately, after back and chest day.

Meaning I would never do it earlier in the week. I need my biceps for back day and I need my triceps for my pressing movements.

Originally posted by tjwes
Always start your week by working the bigger more demanding bodyparts first.Starting out with arms is a big mistake,IMO.Work arms intensly and once a week is all you will need.You have to rest to experience growth.

Agreed. I almost feel like I waste my time doing arms anymore, just because I took a few months off and they grew. Its very easy to overtrain arms!

thanks for all the replies. I'll give it a go

Originally posted by gopro
Current split:

chest/delts
quads/hams
off
lats/low back/traps
bis/tris/forearms
off
off

ive seen this before - working back, then hitting bi's the following day I thought this would go against principle of bicep recovery.

Anyone know why is it done?

Originally posted by lovetolift
Agreed. I almost feel like I waste my time doing arms anymore, just because I took a few months off and they grew. Its very easy to overtrain arms!

Initially my arms grew as a result of indirect training, but not anymore. I do a fairly low volume though (6 triceps, 5 bicep, and 3 forearm sets). I feel they get enough peripheral work on other days. After I take my next week break pretty soon I think I'm going to put arms on the last day of the week, making my split look like this:

Monday: Chest & Shoulders
Tuesday: Back
Thursday: Legs
Friday: Arms