Question About Arm Training?

Zuke · Feb 2, 2006

Hey Guys,

I always trained arms either after a larger body part (back-bi's or chest - tri's). After that i used to train tri's on their own day and then bi's on their own day. Now on with the question.

I have a day for just arms. I really like this new workout but how do i train them. Do i do ALL bi's first then tri's? Or do i go back and forth between the two (not supersets). I am training heavy and for mass. What do u guys suggest? Thanks!

xcelbeyond · Feb 2, 2006

I say to work your "weakest" muscle first when doing it this way.

Through trying different workouts, it seems better (for me) to work arms after the heavy compund movement. Like curls after back or pushdowns after bench. The muscle seems fully warmed-up and you get more rest between workouts (you are still working biceps on back days as well as on arm-specific day).

StoryOfTheYear · Feb 2, 2006

I found what works for me is not doing ANY direct arm work. Just basic heavy compound lifts, i swear my arms feel bigger than ever!!

StoryOfTheYear · Feb 2, 2006

Sometimes i do an occasional Tricep pushdown with a rope.

RazorCuts · Feb 3, 2006

StoryOfTheYear said:
I found what works for me is not doing ANY direct arm work. Just basic heavy compound lifts, i swear my arms feel bigger than ever!!

Very True.
You do not need to kill bi/tri since they get so much indirect work.
1-2 sets of a compound move followed by a stretch overload iso should be enough.
Try 2 sets of B Curls with 1 set of Seated D Curls
2 sets of Skull Crushers with 1 set of D Tricep Ext

If training bi/tri on the same day do tri first.

RC

Big Danny · Sep 23, 2006

Having a day apart just for arms, I wouldn't recomend. The reason for that is that you will have to many w.o. per week. You will have a day for back, another one for chest, and I presume that legs will have a day of thereown too(not mentioning guts,shoulders, trapz etc). Bu it is up to the individual. Anyway, regarding your question, you can either alternate the two in one session, or one day start with the bi and do after the tri., and viceversa next time.