Favorite training split for lagging arms?

[humzaroyan]

I just make sure to hit them twice a week. so current split is

Back/Hamstrings
Chest/Tri's
Off
Back/Bi's
Quads
Shoulders/Arms
Off

 

[Blacktail]

Every 3 days has worked very well for me.

 

[AllOkJumpmaster]

BFR question - Would it be accurate to assume that BFR would help with nagging elbow tendonitis? High reps get more blood around the tendons?

I do believe it does, for the exact reason you mentioned. It also does so because you use much lighter loads and lower volumes, but still get roughly the same hypertrophic stimulus. The lighter loads and lower volumes obviously also help with the tendonitis too.

 

[Dog-Slime]

I just briefed over but it looked like you are not hitting the full bicep with your exercise selection in my opinion.
For bi's try a incline db with a full down extension and pause for 1 second.
Then a hammer curl, I suggest a variant of hammer grip but try to touch your opposite ear with the bi dragging the chest.

 

[Spiro]

I used to do PPL and my arms where weak point, later i added a dedicated arm day and they grow a lot just with dedicated arm day with 1x frequency per week, i think 2x per week for arms are overkill.

 

[DonFezi]

I split arms into their own day mid-week and hit them again lightly after chest and back. Upping frequency without killing recovery made a big difference. I also started a blast with Zionova Pharma about that time, and the pump and fullness in arms stood out fast. Just four weeks in, and my shirts are tighter around the sleeves.

 

[gauge22-v2]

Question for the arms day folks.

Do you avoid training arms the day before a back or chest day? Do you find it training arms before these days are detrimental?

IE:

Day 1 - Arms
Day 2 - Back or chest

 

[bigzzz]

Question for the arms day folks.

Do you avoid training arms the day before a back or chest day? Do you find it training arms before these days are detrimental?

IE:

Day 1 - Arms
Day 2 - Back or chest

Training arms before back doesn't impact my back training(a lot). Training arms before chest will for sure.

 

[Flocci]

Training arms before back doesn't impact my back training(a lot). Training arms before chest will for sure.

Same experience here

 

[Massive G]

My arms were weak until I stopped training them so heavy and directly. Trained chest shoulders and back with super heavy sets to failure. Back was all reverse grip and triceps got pounded with all the presses. After exhausting those large bodyparts all that was needed was lighter weights to stretch and pump blood through already engorged tris and bis with preachers and triceps extension to finish off. Made immediate progress.

 

[Dog-Slime]

Question for the arms day folks.

Do you avoid training arms the day before a back or chest day? Do you find it training arms before these days are detrimental?

IE:

Day 1 - Arms
Day 2 - Back or chest

I have always felt that bi's being sore on back day forced more use of the back muscles.
Tri's sore on chest and/or shoulder day forced more use of the chest and/or shoulders (at least on the presses)

 

[Hatchet]

Ive done splits like:

Back
Chest
Legs
Delts
Arms

And:

Chest/Tri
Back/Bi
Legs/Delts
Arms (so they get hit again)

Lots of different ways to hit them more.
I've also seen a couple folks totally drop arm training, but really push the Powerlifts, and everything grew (including arms).

Like anything in BB/Lifting, genetics can play a huge role...

 

[Durro NoHurtNoBigShirt]

My split is (First my chest & tri’s have always grown easily for me)

Sat - Back & Chest
Sun - Legs
Mon - Off
Tue - Arms
Thursday(sometimes Wed) - Shoulders & Calves
Fri - Off

On arm day I Superset bi’s & tri’s. I always do bi’s first because they’ve always been behind I just could never get the mind muscle connection. Ever since I started using Cialis 5 to 10 mg pre workout that has helped with the mind muscle connection great pump.

Now that I’m older I’ll do 3-4 warm up sets before I start my working sets and my working sets very sometimes I’ll do 3 to 6 sets per exercise and sometimes it’s 3 to 4 exercises. Reps vary on how I feel if I feel strong it will be 10-15 reps and other times it’s 12-20+ reps. Exercises vary sometimes I will repeat the same workout for a couple of weeks sometimes it’s different every week.

I hit arms again after shoulders so 1-2 days later. Again I will superset a couple exercises for bi’s & tri’s with higher reps in the 20+ rep range make them burn! 5-6 sets. This has helped me bring my arms up and I’m still seeing progress.

 

[Dog-Slime]

I have always felt that bi's being sore on back day forced more use of the back muscles.
Tri's sore on chest and/or shoulder day forced more use of the chest and/or shoulders (at least on the presses)

When I did a weekly split I did bi then back on the same day and tri then chest same day.

This was after having arms on single day at end of week.

I think my arms continued growth about the same but my chest and back were forced to take more control of my work whether my form was perfect or not.

I did replace arm day with a full body scan where I tried to hit everything that felt it was needing a lil more which sometimes was arms so I just gave it a burnout set to keep it growing.

I just do the one set to failure 5 days a week full body workout now and have seen a arm increase from doing the above mentioned incline db curl with the shoulder cross hammer

 

[AllOkJumpmaster]

@gauge22-v2 here is mountain dog video about it / benefits / how to set it up correctly

 

[gauge22-v2]

@gauge22-v2 here is mountain dog video about it / benefits / how to set it up correctly

Fancy straps! I have 1.5" straps.

Odd that the BFR bands were so large in this video. I thought the point was to put pressure on insertion point above (nearest to heart) for this to work? The straps in the video seem like they would compress the entire muscle belly of the arm...

 

[artie farkalarty]

I’m currently doing PPL like a lot of us but due to work stuff I always need to take Tuesday and Thursday off. This works out where I don’t train certain workouts as frequently so I’m thinking of switching to:
Chest, Side Delts, Bis
Back, rear delts, tris
Legs

Hopefully the increased frequency will spark some arm growth

 

[Bump]

I struggled for years to make my arms grow. I couldn’t get them to match the rest of my body and it drove me crazy until I finally figured it out. I started training my legs more than usual. Once I did this my arms started to grow. I never did much weight training for legs because I’m a runner/mountain biker and it’s hard to have a significant leg day while running/biking also in the same week. So I stopped running and started doing a real leg day (6 sets of squats, 3 leg press, 3 leg extensions) every week and my arms started to grow. Now they match the rest of my body.

 

[A50#]

I train my biceps on back day and triceps with chest and shoulders. Sometimes training them every other day for a month or so may shock them. Someone else made a comment about backing off and not training them directly for awhile, that's an option. In the beginning when I was having a hard time gaining arm size, calf size one of the veteran monsters at my gym suggested doing a an abbreviated routine for several months where I only did basic compound exercises for Chest, Back, Quads... nothing direct for shoulders, triceps, biceps, calves etc ..and it definitely worked.

 

[w4rr10r]

Currently doing a two-week rotation of push (tris), pull (bis), rest, legs (light bis), push (tris first), then pull (bis), push (tris), rest, legs (light tris), pull (bis first).