Do you have a dedicated arm day?

[dimethyl11]

Yes

 

[Mute]

I have an arm day just because i have terrible arm genetics, I can’t seem to get them to grow even if I was at gunpoint

 

[Josefein421]

A lot of great insight here. I’m surprised more guys DO have an arm day. Probably because PM is not influenced by current fads near as much as social media.

I’m doing upper/lower trying to expedite as much overall size as possible but the reasons so many have given about why a specific arm day make sense especially for someone w weaker arms.

 

[Dawgpound_Hank]

Been hitting arms solo for as long as I can remember in my 48 years experience with the iron. Not only that, but I've always supersetted them for as long as I can remember. Nothing like a total upper arm pump from hell. After that I bomb forearms too. Works for me - these 61 y.o guns still stretch the tape to 20 1/8" pumped.

 

[AllOkJumpmaster]

not just yes, but fuck yes

 

[kadafi2]

I've been thinking about this topic a lot since I saw this thread, and indeed, most bodybuilders with big arms have a dedicated day for them. I've started incorporating this myself, but I'm wondering about something that worked for me in the past and has worked for many people who have experienced stagnation in these muscles. Has anyone tried a VERY low volume day with maximum intensity?

Two exercises, 3-4 sets each for biceps;
Two exercises, 3-4 sets each for triceps.

Something for the forearms at the end. Does anyone else find this helpful, or are these three exercises the bare minimum for biceps/triceps?

 

[WskyCowboy]

arm days are just good for the soul....and the arms.

 

[PissedPajamas]

I have a delts/arms day, but it’s more like a few sets of laterals, rear delts and a shoulder press, followed by a fuckton (15 sets) of supersetted biceps and triceps back to back with a double drop at the end.

It’s a religious experience

 

[D2]

those who has been following the late JOhn Meadows will know his fav 4day split

Chest/ DElts
Back
Legs
ARMS

 

[CompoundLifts31]

Right now I’m real big on negative reps training.

I go heavy on drag curls, then hit hammer curls, then 1 arm at a time DB preacher curls slower reps then when tapped out I’ll use the free arm to bring the weight up then I’ll do slow negative reps until there is zero left in that bicep.

After a nice variety of standard tricep exercises I then go to 1 arm at a time tricep cable push downs. Emphasis on heavy weight and slow fight on the negative then push the weight back down with both hands. I’ll go until there is zero left in the triceps.

Mack

TRUE failure here. This WILL make your arms grow, even if you're not a natural, genetic freak.

 

[fisther69]

Yes…it was sporadic and happened when I was too hungover(or still too drunk) to do bench, squats, dead’s, or overhead press

 

[CompoundLifts31]

I throw in an arm day randomly once every two to three weeks. This will be a week where I have more free time. The arm day is only worked in if I've already hit my PPL lifts for the week and I'm just going an extra day. I NEVER plan an arm day. It just happens sometimes...

 

[ZHG89]

I didn't have good arms and I stopped using an arm day. Instead I did 3 sets of bis and tris on each of my 4 weekly training sessions. I train upper/lower and I'd train biceps and triceps first on lower day and last on upper day. On prep that got reduced to 2 sets each session.

So 12 sets each per week with half of that being done fresh. My arms came way up.

Maybe other people are different, but for me at least my daily volume tolerance was not high and it was better to spread out a typical arm day volume across the week. What worked worst for me was the advice of "do 15 sets each rapidfire super high reps supersets". Got 0 facking gains on my arms doing this for years.

 

[MackCoach]

yes

currently on an arms and hamstring specialization program

dedicate arm day 2x per week and dedicated hamstring workout 1x per week along with a standard leg day with a compound big movement low and high rep

mack

 

[KingOfSushi]

Has anyone tried a VERY low volume day with maximum intensity?

Two exercises, 3-4 sets each for biceps;
Two exercises, 3-4 sets each for triceps.

For me, arms grew best with high volume AND maximum intensity

 

[warlock]

I didn't have good arms and I stopped using an arm day. Instead I did 3 sets of bis and tris on each of my 4 weekly training sessions. I train upper/lower and I'd train biceps and triceps first on lower day and last on upper day. On prep that got reduced to 2 sets each session.

So 12 sets each per week with half of that being done fresh. My arms came way up.

Maybe other people are different, but for me at least my daily volume tolerance was not high and it was better to spread out a typical arm day volume across the week. What worked worst for me was the advice of "do 15 sets each rapidfire super high reps supersets". Got 0 facking gains on my arms doing this for years.

Do you take those 3 sets of bis and tris to failure? Are all of those work sets?

How many days do you leave between workouts?

 

[AllOkJumpmaster]

arms are a great muscle group for BFR as well...

 

[ZHG89]

Do you take those 3 sets of bis and tris to failure? Are all of those work sets?

How many days do you leave between workouts?

Yep, to failure. Around 8-20 reps. I train Sat/Sun/Tues/Wednesday, so arms end up getting hit two days in a row both times.

 

[megapro]

Thusday biceps whensday triceps along side with cardio i isolate the arms 4 excersises 4 sets arms are my favorit body part they are also my most devoloped slightly more then chest.

 

[Flocci]

I've been thinking about this topic a lot since I saw this thread, and indeed, most bodybuilders with big arms have a dedicated day for them. I've started incorporating this myself, but I'm wondering about something that worked for me in the past and has worked for many people who have experienced stagnation in these muscles. Has anyone tried a VERY low volume day with maximum intensity?

Two exercises, 3-4 sets each for biceps;
Two exercises, 3-4 sets each for triceps.

Something for the forearms at the end. Does anyone else find this helpful, or are these three exercises the bare minimum for biceps/triceps?

so 8 sets a week for biceps and triceps?

i think most people would have better luck with something like moderate to high 8-20 rep work for as many worksets they can recover from every 2-4 days spread over 2-5 exercises pr session depending on what you want, like or just find the most fun way to train. Personally i find going to failure overrated and it fucks me over every time i go there too much and i see better progress stopping with about 1 rep in reserve until the last workset where its to mechanical failure.

my arms are small though, but they have gotten bigger with more volume and less sets to failure compared to lower volume, higher frequency and more sets to failure. But try things out and see how it works for you, we dont all respond as well to the same things.