arms training....how often

[gotda2handplus]

if you are trying to get your arms as big as possible in a short period of time (i know there is only so much you can gain) how often should you train them and what kind of approach should you take in doing so?...should you do a lot of sets, burn-outs, drop-sets, etc.?

 

[Gazhole]

I would row and press in equal quantities for upper body, balance your leg movements in the same way, and train upper + lower the same amount.

Focus on compound movements for 3/4 or more of your workouts.

Eat a lot.

 

[StanUk]

Either that, or do 100 sets of barbell curls every other day, got to failure on each set and make sure you get a pump!

 

[KelJu]

Either that, or do 100 sets of barbell curls every other day, got to failure on each set and make sure you get a pump!

This is good information. Also, eat as little as possible. If you lose some weight, your arms will be more cut and defined.

 

[kcoleman]

Ok if you want to gain in your arms fast, you have to do this. Train nothing but arms, do your regular arm routine but bump up the frequency to every other day. Now for the most important part: when you drink your protein shakes make sure both of your arms are raised above your head. This makes sure that all the nutrients are streamlined straight into your guns. Trust me on this, your arms will explode and you will become leaner as a whole, since you only have to provide nutrition for your arms to grow, and not your body as a whole.

edit: I almost forgot, after downing the protein shake you gotta keep your arms elevated above your head for at least an hour. Find like a sofa and lay down, prop your arms up above your head and watch television for an hour or something...

 

[gotda2handplus]

how will holding my arms up above my head for an hour after i slam my protein drink help all of it go straight to my arms, i would just like to have a more thorough understanding...thanks

 

[NordicNacho]

it works trust me

 

[gotda2handplus]

i hope that is not the result that is ridiculous haha

 

[Hialeahchico]

Originally Posted by gotda2handplus
how will holding my arms bove my head for an hour after i slam my protein drink help all of it go straight to my arms, i would just like to have a more thorough understanding...thanks

dude lol.........read stickies ASAP !!!!!!!!!!!!!! but if your too lazy to read them just follow the advise on this thread and that statement on the arms is not true, its better if you get somehow upside down and instead of holdin them above your head you lay your hands downwards.

 

[joesmooth20]

I quit doing concentrated arm workouts and did only compound movements and my arms got larger and stronger actually. Dips, yates rows, WG chins, presses ect.

 

[kcoleman]

dude lol.........read stickies ASAP !!!!!!!!!!!!!! but if your too lazy to read them just follow the advise on this thread and that statement on the arms is not true, its better if you get somehow upside down and instead of holdin them above your head you lay your hands downwards.

Wrong.

 

[Hoglander]

quick two cents on this:

Don't forget the forearms. You can get a good pump in the arms days after a workout on demand with good forearm work. Pumping the fists can bring in the blood to the arms fast. Not really my thing now.. but if you want to show the arms the added pump can help. The pump after the workout will last longer too. Forearms ; )

 

[Double D]

I do isolation work for my arms. I used to not, but I noticed I had lost size. I DB row 135 for 10, but yet have a hard time curling 45's for 10 so I thought I had better do something.....

 

[Samo]

I do a bit of iso' on me arms, they respond better than relying on compound all of the time, but, different things work for different people, so read the stickies and come up with a balanced routine or try walking about on your hands instead of your feet for a week or two......

 

[PWGriffin]

This is good information. Also, eat as little as possible. If you lose some weight, your arms will be more cut and defined.

don't you mean his arms will be more toned?

 

[wrbk319]

I don't get how his arms will get bigger if he eats less.

 

[Double D]

I don't get how his arms will get bigger if he eats less.

Sarcasim......sarcasim.......

 

[Samo]

Sarcasim......sarcasim.......

WHAT!! You mean none of this is true?????

 

[CowPimp]

I don't think it takes a very large volume of direct arm work to optimize growth, but I do think some is a reasonable idea. Make sure you get your compound pushes and pulls down, and then throw some arm stuff on top of that.

 

[britlifter]

ok here is my take, everyone is different, thats why you will hear some people say

"I STOPPED doing direct arm work and just focused on compounds & my arms grew"

and yet other people will say

"As soon as I ADDED direct isolations for my arms my arms grew"

Who is right who is wrong? BOTH!

IMO its best to START just focusing on the usual compounds, the rows the pulls the presses then if arms arent responding as you'd liked slowly add direct work for them, try and find out what works best for you, experiment with different rep ranges etc..

I personaly rely mostly on the compounds with a little direct work 1x per week on arms. Remeber to get the diet right & rest/sleep etc and find what works best for you

 

[Gazhole]

When people change their programs they see growth, but usually attribute it to the thing they added or took away, when it was actually the change itself that promoted the most growth through variation of stimuli.

 

[britlifter]

Yer that can happen, depending...

Not all changes can induce new growth, it depends if the thing that changed was a good thing for that particular person, at that time in his training

A change for the worse ie too much volume, too much intensity too much frequency can have huge negetive effects on there training.