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ARMS day, how to fit it in the split

cashrolling

Member
Registered
Joined
May 9, 2010
Messages
313
Ok, being doing push pull legs forever. I miss an arms day, want to change my split including an arms day. The beauty of PPL routine is that each muscle get proper rest and recovery and any session is not affected from previous one. But doing arms alone is more tricky. I ideally I would put arms after legs, as doing arm inevitably hit some shoulders and chest they must be far from chest or shoulder day . But also how u can train the day after arms? Doing anything upper body the day after arms don't make sense to me, so what rest after arms? Just curious how u guys position ur arms day in ur split....
 
My push and pull days are taxing. Cant understand how guys can do 2 on 1 off sometimes if they are really pushing intensity or weight. Because of this i have to space it out. Rest days after big push and pull days. Then double up on Arms and Leg days.


PUSH
OFF
PULL
OFF
LEGS
ARMS
OFFF

REPEAT
 
Chest/tris
Back/Bis
Sex Cardio/rest
Legs/shoulders
Sex Cardio/rest
Low Volume Full Body With Emphasis on Anything Lagging
Sex Cardio/Rest

Repeat
 
I never train anything upper body back to back without a day off between.
Arms
Off
Back
Off
Chest+Shoulders
Legs
Off

I may swap the last two days, I really like training legs on the weekend.
 
Appreciating all the responses.I noticed that having an arms day it basically impossible to do high frequency training. If I blast my arms I want them to be well rested, therefore the day prior should be a leg day or an off day, but also the day after arms I couldn't be able to train any other upper body parts, this makes high frequency quite impossible..... I don't understand how some people workout chest one day ,arms the next day and back following that.......their intensity must be very low.
I also believe that veteran guys needs many hardcore sets to properly stress and stimulate 1 muscle group, there where I get to think that advanced bodybuilders are better off training 1 muscle group every 6-7 days. I have been training hard 20 years, tried everything, and I cannot see myself doing anything less than blasting a muscle with at least 12-20 sets, all high intensity.....I believe that the 1-2 sets to failure per muscle is not enuff for advanced lifters.
 
If your doing a weekly schedule you could do

Monday: legs
Tuesday: chest/shoulders
Wednesday: off
Thursday: back
Friday: arms
Saturday/Sunday: off
 
My advice is never train back the day after doing biceps or vice versa, way too much biceps/brachialis on each day.

Never train chest the day after or the day before triceps.

Never train shoulders after or before chest.

If you train shoulders after or before back, do rear delts with back.
 
I think the best sequence would be
Chest
Back
Rest
Shoulder
Legs
Rest
Arms
Rest
But don't u see something don't add up, too many days b4 hitting same group again
So could be
Chest
Back
Shoulders
Rest
Arms
Legs
Rest
I personally don't like training more than 2 days in a row(keeping in mind that training is at high intensity).
A solution would be doing the first 8 days split, but adding pump sets after a group rested 5-6 days.........
 
Chest/bicep
Legs
Off
Back/tricep
Off
Repeat

~if legs suck, do RDLs/trap deads on BACK day. If back sucks, do SLDL or RDL on LEG day. If chest sucks, so forward leaning dips on tricep movement on back day.

^^^thisnis my favorite split to insure recovery and prioritize lagging parts with at least 24-48 hours on touch up work
 
Chest/shoulders, legs, arms, back is my favorite bro split
 
Chest/bis
Day off
Back/hams
Shoulders/ triceps
Day off
Legs
Day off
 
Why do you want an arm day all by itself?
Phil Hernon had this split for a time
Chest/back
Legs
Shoulders and arms
Off
Repeat

only 3 to 5 work sets per muscle.
I’ve been liking
Chest, bis
Legs
Off
Back
Shoulders and tris
Off
Repeat
 
Chest
Back
Shoulders
Arms
Legs
Rest
Repeat

This, keep it simple. Except I'd have 2 rest days, 2 consecutive or split them up whatever fits your schedule. If you then went to see volume or frequency, add some sets at the end of chest day, or whatever day you have the lowest total volume but atlest 2 days away from the arms day.
 
Why do you want an arm day all by itself?
Phil Hernon had this split for a time
Chest/back
Legs
Shoulders and arms
Off
Repeat

only 3 to 5 work sets per muscle.
I’ve been liking
Chest, bis
Legs
Off
Back
Shoulders and tris
Off
Repeat
I like yours. Its simple and intelligent programming. I would switch back and shoulder days to give a little more recovery for body parts but I like it none the less
 
Personally, my arms grew when I stopped training them on their own. I was doing a 5 day split, doing everything once a week with high volume. Once I switched to a low volume/ higher frequency 3 day split push/pull split & legs, my arms starting growing.
 

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