bro splits are for guys that want results. My arms didn't start showing growth until I hit them often, now I just do them once per week with shoulders, they get some work on my chest and back day. But if you want arms you need to hit them directly...
When I did a bro split, my arms grew very nicely but everything else was shit. I took few years off from lifting and now im doing PPL and my arms are not as big as they used to be but the rest of my body looks rly fricking good.
So I think I'm going to just throw in arms twice a week like I think the best way is to do like push/legs/pull/rest and then just do both bicep/tricep on the push and pull days.
Bros, I love doing arms and hit them every day. However, they're not growing the way I want. Am I doing too much volume?
ITT: armlets not overloading compound lifts enough thinking they need to do several arm exercise variations when doing fewer and training harder would achieve better results
Thanks brother, do lean bulking, count cals and train hard and take creatine. Believe in you
Natty?
Ja. Been lifting for 5 years all in all. Dieting and eating right for 2 years. First time ever someone questions my natty status. Will take it as a compliment
When I did a bro split, my arms grew very nicely but everything else was shit. I took few years off from lifting and now im doing PPL and my arms are not as big as they used to be but the rest of my body looks rly fricking good.
So I think I'm going to just throw in arms twice a week like I think the best way is to do like push/legs/pull/rest and then just do both bicep/tricep on the push and pull days.
I'd do an Upper/Lower split with 1 arm day. Just a basic one with like 2-3 types of curls and 2-3 triceps extensions from different angles. What you can also try is pumping blood into the arms EVERY DAY. So on days you wouldn't normally hit arms you do a very light pump workout, just to get the blood flowing, not enough to cause extra fatigue.
I have horrifying lanklet arm genetics. Also, I have great pecs and lats. The pacs and lats take over on all pushing and pulling motions. For years I did "arm day" with no results.
I finally decided to try frequency and volume and oit made a huge difference. Yes, I am always progressing all my compound lifts (squat and deadlift also) and I am also progressing my chins, but doing 3-5 sets of higher volume (20 reps) dumbell curls 2-3 days per week and the same with tricep etnesions 1-2 days per week have made a big diofference.
I try to chas an arm pump every workout in order to grow my veins and it seems to concide nicely with muscle growth. After literally years, I am starting to see a bicep peak on my one arm - the shape of the other is still lagging behind, but it too has grown larger.
I do triceps with Shoulders and biceps with chest, and also an arm day at the end of the week. Personally I found that the two-bodypart days were enough to maintain arm size but the extra arm day allows growth
n
bro splits are for guys that want results. My arms didn't start showing growth until I hit them often, now I just do them once per week with shoulders, they get some work on my chest and back day. But if you want arms you need to hit them directly...
Post bicep
ITT: armlets not overloading compound lifts enough thinking they need to do several arm exercise variations when doing fewer and training harder would achieve better results
have fun with those tendons and joints
are you implying those arms are big?
chinups, on every back day
do 8-12
and when you can do more start doing weighted chinups
>t. can chinup 30kg for 7 reps
Post bicep
85kg 190cm
have you tried, idk, lifting?
Post body gayget
Thanks brother, do lean bulking, count cals and train hard and take creatine. Believe in you
Ja. Been lifting for 5 years all in all. Dieting and eating right for 2 years. First time ever someone questions my natty status. Will take it as a compliment
Your zoomer hairstyle disqualifies you from having an opinion fricking dog
The haircut is on the emoji
How fricking blind are you?
Miring
Natty?
looking good Black person
When I did a bro split, my arms grew very nicely but everything else was shit. I took few years off from lifting and now im doing PPL and my arms are not as big as they used to be but the rest of my body looks rly fricking good.
So I think I'm going to just throw in arms twice a week like I think the best way is to do like push/legs/pull/rest and then just do both bicep/tricep on the push and pull days.
I'd do an Upper/Lower split with 1 arm day. Just a basic one with like 2-3 types of curls and 2-3 triceps extensions from different angles. What you can also try is pumping blood into the arms EVERY DAY. So on days you wouldn't normally hit arms you do a very light pump workout, just to get the blood flowing, not enough to cause extra fatigue.
There's absolutely no reason to be doing arm isolation if you can't do at least half-a-dozen chinups or dips. You're just wasting your time.
i can easily do 15 chin ups or dips
arms arent 16 inches yet
Gain weight, stick boy.
Looks like a porn scene
it's called having sex in real life, sex exists outside of porn
>sex exists outside of porn
no it doesn't you degenerate israelite
Bros, I love doing arms and hit them every day. However, they're not growing the way I want. Am I doing too much volume?
Probably, yes
What is an ideal arm volume per week? 20 sets? 30?
You're really going to have to see for yourself. If you're going by """science""":
>Tris: 2-4x a week, 10-14 sets
>Bis: 2-6x a week, 14-20 sets
Im so lonely
I have horrifying lanklet arm genetics. Also, I have great pecs and lats. The pacs and lats take over on all pushing and pulling motions. For years I did "arm day" with no results.
I finally decided to try frequency and volume and oit made a huge difference. Yes, I am always progressing all my compound lifts (squat and deadlift also) and I am also progressing my chins, but doing 3-5 sets of higher volume (20 reps) dumbell curls 2-3 days per week and the same with tricep etnesions 1-2 days per week have made a big diofference.
I try to chas an arm pump every workout in order to grow my veins and it seems to concide nicely with muscle growth. After literally years, I am starting to see a bicep peak on my one arm - the shape of the other is still lagging behind, but it too has grown larger.
So, volume and frequency PLUS progress strength.
Anon, you might look into occlusion bands for arm training, they make a HUGE difference for people who struggle with arm size.
What would happen if I worked arms every day?
Biceps, triceps, rinse repeat?
tendinitis
i hate OPs image
Dips and curls is all you need.
I do triceps with Shoulders and biceps with chest, and also an arm day at the end of the week. Personally I found that the two-bodypart days were enough to maintain arm size but the extra arm day allows growth
I do one bicep one tricep and one forearm exercise for 3x8 three times a week