arms twice a week!

[leanmachine6]

okay so im not the average gym lad that loves an arm session infact i hate training biceps although triceps are my faveroute muscle to train, my arms are my weakest bodypart which sucks, ive decided to train them twice a week, this isnt something i would do withought aas, im about to do a 10/12 week cycle and will be training arms twice every 7/8 days. one session will be low rep exercises from about 5 reps range and on the other session i will be leaving my ego at home and aiming for the 20 rep range mark. will only do 2-3 exercises for each muscle and about 3 sets so the sessions will take no longer than 50 minutes. will have at least 3 days before i hit that muscle group again. will also be hitting legs twice a week. dont have set muscle groups for set days as the days i train vairy but will look a little like this.

ARMS
LEGS
CHEST & DELTS
REST
ARMS
LEGS
BACK & TRAPS
REST
REPEAT.

due to my job sometimes i may only train 4-5 times a week if im free i may even train 6-7 times a week. my workouts are short and sweet the longest being legs which normally lasts about 70 minutes.

it may look like im neglecting chest & back however they are my stonger points and i will still be hitting that part once every 7 days. give it a go right ? not overtraiing bi's & tri's would you say?

[Rogue Comment]

Its pretty hard to overtrain bi's. Triceps on the other hand (for me)can get over trained. I hit my triceps once a week on back day ,and then they get a pretty good workout on chest day also.

If you can hit legs twice a week you might not be hitting them hard enough. Compound movements ! I can't imagine doing two heavy squat workouts in one week, and being able to maintain it for very long. My concern would be injury and poor recovery even with AAS.

[Khazima]

If you're only hitting them once right now you'll probably see some great progress by upping the frequency and total volume.

Its pretty hard to overtrain bi's. Triceps on the other hand (for me)can get over trained. I hit my triceps once a week on back day ,and then they get a pretty good workout on chest day also.

If you can hit legs twice a week you might not be hitting them hard enough. Compound movements ! I can't imagine doing two heavy squat workouts in one week, and being able to maintain it for very long. My concern would be injury and poor recovery even with AAS.

Squatting heavy at least twice is common practice among powerlifters.

Seriously heavy and hard squat sessions more than once or twice a week would be used during a superaccumulation phase where you're trying to force over reaching.

[Buster Brown]

Its pretty hard to overtrain bi's. Triceps on the other hand (for me)can get over trained. I hit my triceps once a week on back day ,and then they get a pretty good workout on chest day also. If you can hit legs twice a week you might not be hitting them hard enough. Compound movements ! I can't imagine doing two heavy squat workouts in one week, and being able to maintain it for very long. My concern would be injury and poor recovery even with AAS.

I actually believe the complete opposite. I find that biceps won't nearly take the heat that triceps will. I will train biceps twice a week ( not on back day) and find that low volume high intensity works best (for me). Triceps on the other hand I will train heavy and on both tricep workouts I incorporate heavy compounds movements and they respond well to it.

[Mr.BB]

For me the question would be: Will my elbows take the beating of doing arms twice per week?

[bass]

i do it twice a week, but split muscle groups, first workout is upper and second workout is lower.

Upper,
Straight Bar curls
Dumbbell curls
Concentrated close grip curls

Lower,
Dumbbell hammer curls
Cable hammer curls
Wrist curls front and back

[Buster Brown]

For me the question would be: Will my elbows take the beating of doing arms twice per week?

Sure they would hold up as long as you cycled your training.

[hooligans luck]

I do arms 5 days a week. Only thing I do same on those days is long bar curls. Otherwise I mix up exercise some pulling and some pushing. I go 75 percent 3 of 5 days and crazy the other 2. I've worked up to this over the years. Would kill most ppls elbows but I ice regularly and gau sha to keep them happy.

[bass]

I do arms 5 days a week. Only thing I do same on those days is long bar curls. Otherwise I mix up exercise some pulling and some pushing. I go 75 percent 3 of 5 days and crazy the other 2. I've worked up to this over the years. Would kill most ppls elbows but I ice regularly and gau sha to keep them happy.

you need to give your muscles time to recover, that when growth occurs.

[MaxxPursuit]

You should be just fine hitting arms twice a week man but of course you have to listen to your body. Upping training frequency is common for bringing up lagging body parts and it can be effective. Just gotta make sure recovery is in check in relation to volume/intensity for each session.

[marcus300]

Hit them once per week but do them properly, hard heavy and intense and they wont need working again.