bigger arms and wider shoulders

[gabriel595]

hi guys, i was thinkin of doing arms twice a week like doing biceps after back with 10-12 reps 3 sets and a couple of excercises. the same with chest and triceps and then doing arms like i do normally (10-12 sets per muscle 4 exercesies with supersets, drop-sets, etc) this is how my workout would look:

1st day: back biceps or chest triceps
2nd day: chest tris or back bis
3rd day: legs and calves
4rd day: shoulders and traps
5th day: arms and forearms

also i was thinkin of adding some sets of lateral raises on chest day add some size to my shoulders. what do you think of all this? should i stick with a conventional workout (1 muscle per week) or take the risk? any response aould be aprecciated, thanx in advance

[TCEL300]

yo click on the search there r TONS of links on this topic they will help you out..good luck

[divinepwr]

I have recently started to hit arms on a separate day. I was backwards from what you are doing. I would hit bis with back and tris with chest. I now also do a day of bis with tris. It has been working really well for me. I do more reps light weight on the day with back or chest, then hit my arms heavy on the own day. Try it for a few weeks and see if it works for you. As long as you put at least 48 hrs they say between hitting a muscle twice you should not be overtraining.

[gabriel595]

or do you think i should work shoulders on day 1 and arms on day 2 then legs chest and back the following days? i've done this before and worked for me, maybe because the first days of the week i have more energy and train harder

[juicyr6]

its really hard to give a solid advice on this, cauyse everyone reacts differently. seems like your problem areas are arms and shoulders, i would couple bi and tris in the same day and shouldrs on another day...focus on the form and have patience they will catch up to the rest of your body

[gabriel595]

thanks for the input but actually my lagging bodypart right now (because of a car accident and shoulder injury) is my chest because after the injury i dedicated most of my trainin to develop my arms and shoulders and i want them even bigger i will train chest as the most important body part though. but my main goal is give roundness to shoulders, size and definition to arms

[gabriel595]

bump

[TheMudMan]

Working a body part too much will be counter productive. Your bicepts and tricepts are small bodyparts that get hit almost in every excersice done. I train them only one a week and to shock them once a month I will hit them twice that week but with a lot less sets.

I train chest and shoulders together. I have tried splitting them up but for me this works the best.

[gabriel595]

thanks mudman, how many sets and reps for chest and shoulders each? i get very tired after trainin chest and the same with shoulders

[TheMudMan]

Here are the sets, on reps I always try to go to failure so my sets are always different but no les then 8 and no more then 12.

12 sets chest
9 stes delts, 4 sets traps
16 stes back
8 stes hamstrings
8 sets bicepts
10 sets tricepts
14 sets Quads
8 sets claves