Overtrained Arms?

[JayTheKiD]

Some people tell me i should not train any muscle groups more than once a week including biceps and triceps. While on the other hand, some have told me that i should train my arms at least twice a week.

Basically, what i do is that on my back days, at the end of all my workouts, i would just do 3 sets of preacher curls. And on my chest days, i would just do 3 sets of french presses for my triceps. Then at the end of the week when i incorporate my arm workouts, i would just do maybe 4 exerices of 3 sets each for my biceps, and same goes for my triceps.

Any speculations would be greately appreciated for my better understanding of training the biceps and triceps.

 

[P-funk]

if overtraining your arms is the biggest concern you have regarding your training program I think that you need to stop what you are doing and re-think everything. Start by reading the stickies.

 

[slip]

Well if your arms are growing, and it's working for you, then it's fine.

If youre not getting results, or having trouble moving up in your chest/back weights, you may be overtraining them. Everyone is different, and there is a huge amount of variables that come in to play like rest/sleep/diet etc.

 

[Quixote]

How about every other week instead. You may be able to take a certain amount of muscle abuse at your age. (Just be wary of injuries.)
As for the volume if you worry about overtraining, increase it gradually from the bottom.

Usually as everyone says, basic compounds alone could take care of arms strength. But still some people could find additional stimuli to their smaller muscles beneficial. Only you can decide whether it's for you or not.

If it isn't going to work then you always can stop it.

Good luck!

 

[Samo]

. Then at the end of the week when i incorporate my arm workouts, i would just do maybe 4 exerices of 3 sets each for my biceps, and same goes for my triceps
.

Far to much!!

But, like Slip say's, if it works for you then do it!

 

[slip]

Usually as everyone says, basic compounds alone could take care of arms strength. But still some people could find additional stimuli to their smaller muscles beneficial. Only you can decide whether it's for you or not.

Good luck!

I have removed arm work from my programs recently.

They are now what is holding me back on chin ups and bench etc.

Back to the arm work for me.

 

[Yanick]

I used to think that direct arm work was unnecessary, and i actually stopped all direct arm work for a while. For the past 3-4months or so i began doing direct bicep work (maybe 3-5sets/week) and tricep isolation work (2-4sets/week) and have noticed big improvements in both muscle groups, hypertrophy wise. I'm sure if one is training for purely functional gains they can get away with no direct arm training, but since i'm young and single i want the muscular arms. I'm still of the mind that most people do waaaay to much for their arms, 12 sets is just ridiculous unless you're juicing and doing 30 sets for you legs. But for most a little isolation arm work would probably be beneficial if they are looking to maximize hypertrophy in those areas.

 

[Phred]

I used to think that direct arm work was unnecessary, and i actually stopped all direct arm work for a while. For the past 3-4months or so i began doing direct bicep work (maybe 3-5sets/week) and tricep isolation work (2-4sets/week) and have noticed big improvements in both muscle groups, hypertrophy wise. I'm sure if one is training for purely functional gains they can get away with no direct arm training, but since i'm young and single i want the muscular arms. I'm still of the mind that most people do waaaay to much for their arms, 12 sets is just ridiculous unless you're juicing and doing 30 sets for you legs. But for most a little isolation arm work would probably be beneficial if they are looking to maximize hypertrophy in those areas.

FWIW, I agree!