>he doesn't have an arm day
>he thinks half-assing arms at the end of push/pull workouts is enough
>he doesn't have an arm day. >he thinks half-assing arms at the end of push/pull workouts is enough
>he doesn't have an arm day
>he thinks half-assing arms at the end of push/pull workouts is enough
Arm days are great, it's the one thing I miss about when I was more serious about lifting. That insane full arm pump is just unreal.
These days I just do calisthenics + squats. Bit of bench here and there but not much.
I feel exposed
Once you try it, you'll see what you've been missing out. Just superset biceps triceps and forearms for an hour.
Yeah same
Got any advice for a newbie?
Open up with dips or a close grip bench superset with yates rows to get your body ready and then just spam curl variations superset with various tricep exercises
Saved
Uhm, Sir, excuse. But, those are COMPOUND movements involving the chest and back.. Sir.. You said it was arms day..
Here is my arm day
> 4 sets of ez bar curl, supinated, all sets to failure
>2-3 sets of db preacher hammer curl, slow and controlled, grind out reps
triceps
>4 sets of pushdowns 12-20 reps
>4 sets of ez bar narrow grip lying french press+ ez bar cgbp
forearms
>4 sets of db wrist+finger curls
Key is to go as hard as you can on the finger curls, and on the wrist curls be careful.
Just an example of what I do, lots of shit works just hit it hard, frequent enough, and don't forget any muscle. Go hard AF on this shit.
I do them every other day.
>he doesn't have a calf day
>he thinks half-assing calves at the end of a leg workout is enough
>tfw naturally have nice calves
>added calf raises to my routine about a month ago, already blown up in size
Lucky.
That's what hiking's for anon
Upvoted
if you can do weighted chins and bench 2 plates you will be very happy with your arms size
I can do that and my arms are nothing special unless I flex.
I’ve had arm days and I noticed 0 difference
I used to do PPLAPPLA
Didn’t notice any difference for my arms compared to standard PPL
How about I plappa deez nuts on your face
Haha!
Were you training with enough intensity? You really want to be in agonising pain when training arms. At least 32 hard sets split evenly between biceps and triceps total workout.
Rate my superset arm day, all 3x12 until the last set where I go to failure.
>dumbbell curls + tricep pushdown
>reverse EZ bar curl + skull crushers
>preacher curl + dips
I want to do a last couple of sets purely for forearms; what are some good isolations to focus on?
>he has a dedicated armday
>probably has a dedicated legday as well
Black person, your tri and bi are entirely different muscle groups and get activated by diametrically opposite movement. Learn basic anatomy before doing muh splits.
What did he mean by this?
Doing both triceps and biceps on the same day is adding a push/pull day. So pointless if you are splitting already.
Correct, I do a PPLA x2 routine, followed by a day or two off. 10 day cycle. You hit them fricking hard because they can take the beating. Plus, you can train your push and pull extra hard not worrying about having to do isolated arms at the end and being gassed like a happy merchant.
I don't even care if it isn't optimal training, arm day is just so fricking fun I would do it if it did nothing for my gains
Literally just spam curls and tricep exercises. I do 3 of each plus 3-4 sets of shoulders on my arm days and have seen massive gains. Volume >>>
I don't want to train my legs so much so I just do PPxPPL. Should I train arms on the rest day and leg day?
yes
if you make good gains then that's fine.
Still, having a day where you are fresh and can beat the shit out of your arms is the best.
I do full body every other day and hit arms really hard. Would it be worth it to add a dedicated arm day into the mix?
There'd be so many better ways to use that extra day imo. You could just do something like a ppl or something OP is moronic.
>he doesn't have a trap /rear delt day
I get mires on my arms a lot and just do a quick arm thing after chest. You probably just aren't lifting heavy man.
OP is right
>t.armlet after doing what OP is implying for basically a decade, those pushdowns on bench days and 3 sets of curls on back day wasn't enough
I'm guilty of this. I also hate working out arms.
but i curl 3/week