Arm day or waste of time?

[Flex500]

I really think it has to do with the intensity to which you train them. I am totally guilty of throwing them at the end and really not giving them much thought. An arm day takes that away...but I HATE "arm days". What I do now is like in some of the DC splits where you put bi's or tri's at the start and that has worked really well for me.

For me, I've also found f&^%$#$ about with a million sets to get a little pump did little for me. I do higher reps but just a short number of very intense sets with picture perfect form and no momentum has helped me more than when I train them.

 

[marssel]

Yes, i heard many people said the same thing when they included dedicated arm day they arms started to grow.
Thats why my are lagging did ppl split for 2 years and everthyng grew nicely except arms and hams so will focus on that now.

If I lag on dedicated arm days which happens here and there and everytime I catch it the come back seems to always make me bigger. Especially triceps just blow up especially with volume and drops.

 

[xpoc]

Theres alot more potential for sarcoplasmic growth vs myofibril growth when it comes to arms imo

No science behind this....but from a broscience standpoint I agree with this statement. I have trained arms HEAVY and didn't get much. When I do pump work, they def look bigger. Same with deltoids. I am a big Dante Trudel fan, but I simply did not get results by doing super heavy reverse grip smith presses, close grip presses, machine dips etc. I believe my chest and delts got more worked than my triceps. But, when I do pullover skulls, overhead triceps extensions or pushdowns, I hammer my tris and they seem to respond (hypertrophy) far more than the "slag iron" approach.

 

[marssel]

No science behind this....but from a broscience standpoint I agree with this statement. I have trained arms HEAVY and didn't get much. When I do pump work, they def look bigger. Same with deltoids. I am a big Dante Trudel fan, but I simply did not get results by doing super heavy reverse grip smith presses, close grip presses, machine dips etc. I believe my chest and delts got more worked than my triceps. But, when I do pullover skulls, overhead triceps extensions or pushdowns, I hammer my tris and they seem to respond (hypertrophy) far more than the "slag iron" approach.

Oh yea 100% bro I can set and do a few sets with say 70 lb bells and some barbell curls heavy, I’ll get a little pump and a tad sore, if I spend 90 minutes pyramiding up and down, pump chasing, drop sets etc. and my arms will swell up immediately and I’m sore for days.

 

[NeveReveN]

this is pretty rudimentary stuff lol

That’s the best answer to anything I’ve seen in a while.