Arm growth, going to try something

**edgarr** · 04-09-2010, 11:40 AM

Want my arms to grow more. Currently I work biceps and triceps on the same day but was thinking of doing biceps after back and triceps after chest. My thinking is that they will already be warm and worked when I hit them. Will only be once a week so shouldn't over train them. Anyone do this?

**Kibble** · 04-09-2010, 02:02 PM

I train biceps and back, then chest and tris 2 days later

**Twist** · 04-09-2010, 03:19 PM

arm muscles are relatively small so they can be worked two times per week if the amount of food and rest is adequate. I train back and tris and chest and bis that way they are getting stimulated twice per week. I will switch it up every month or so.

**oldschoolfitness** · 04-09-2010, 05:33 PM

i have used that same split (back bi's chest tri's) as my base routine for years. my arms always recover and feel fresh next workout. only down side is i really like to get a big arm pump so i switch it up a lot and do arms together on friday before the weekend.

**NMacFar** · 04-12-2010, 11:06 AM

Monday: Chest
Tuesday: Back
Wednesday: Shoulders
Thursday: Triceps
Friday: Biceps
Saturday: Legs
Sunday: Rest

You actually hit your arms twice a week with this workout. Chest day hits your tri's as a secondary and back day hits your bi's as a secondary, allowing 3 days of rest per muscle group. My arms are growing extremely fast

how many sets are you doing for your Bi's and Tri's?

**edgarr** · 04-12-2010, 08:41 PM

did it today and my tri"s felt like they were going to explode. I do 3 excer 4 set 6-8 reps

**spywizard** · 04-12-2010, 09:28 PM

here is one for ya..

week 1
back and bi..
exercise 1-3 straight sets not full range, once you put the muscle under contraction, keep it there, do not open at the top or bottom (bicep)
exercise 4 will be with 30% of your working load and you will do full extension and full range in the up position

doing this causes max exertion on the muscle which is = max potential growth, the final exercise is a pump, or forcing as much blood and nutrients into the muscle area that has been damaged..

then 72 hours later

if you lead with back then bi.... do bi then back as the secondary

switching them will allow for max rest and potential rest ability to grow..

**rsnake21** · 04-12-2010, 09:37 PM

i used to do back bis chest tris but i didnt feel i was gettin enough. so i switched to bis n tris and i love it i'll never go back

**nath78** · 04-28-2010, 02:23 PM

i had awsome results from doing biceps and triceps together(i think most people will think this might be a bit odd)i would do my 4 sets on biceps and the 4 sets on my triceps,4 sets on bis,4 sets on tris and so on for about 45 mins..i would have my rest day after that then,as you can imagine my arms were fu**'d..i read it somewhere on here,that it increases pressure therefore tearing the muscle more..worked for me.

eace:

**LunchEater** · 05-04-2010, 07:07 AM

i like to hit biceps with back, triceps with chest and then have a shoulder and arm day

**edgarr** · 05-04-2010, 01:30 PM

It is working good. The one thing I really like is that my bad elbows are nice and warmed up after doing chest that I can hit my tri's better. I don't need to use as heavy as weight either.

**YoungGunsNY** · 05-10-2010, 12:29 AM

Originally Posted by NMacFar

Monday: Chest
Tuesday: Back
Wednesday: Shoulders
Thursday: Triceps
Friday: Biceps
Saturday: Legs
Sunday: Rest

You actually hit your arms twice a week with this workout. Chest day hits your tri's as a secondary and back day hits your bi's as a secondary, allowing 3 days of rest per muscle group. My arms are growing extremely fast

how many sets are you doing for your Bi's and Tri's?

Hm - I used to train 5-6 days a week in my first 3 years of working out, but I have read that more rest days are needed for anabolic recovery. I now work out 4 days a week, and many workout plans I see that are mapped out also follow a 4 day split. If you read magazines (I skim thru the bullsh!t ones that are mailed to me) - the BB splits are 4 days per week as well.

BTW - shoulders the day after hitting tris? Hitting tris while they're recovering - anti-recovery=anti-growth IMO....

**terraj** · 05-10-2010, 02:09 AM

Originally Posted by Twist

arm muscles are relatively small so they can be worked two times per week if the amount of food and rest is adequate. I train back and tris and chest and bis that way they are getting stimulated twice per week. I will switch it up every month or so.

^^ this has worked well for me. You can hit them harder this way.

**stevey_6t9** · 05-10-2010, 02:53 AM

maybe you shud focus on intensity rather then frequency.

maybe stuff like drop sets, super sets, giant sets, froced reps, negatives etc

**Matt** · 05-10-2010, 03:11 AM

I find that following this helps...

Want big arms????

**manowarrior** · 05-10-2010, 10:25 PM

stick to the basics man, everybody tries to complicate things too much expecially the bodybuilding magazines. do this: focus on compound exercises 5-8 reps, workouts within an hour, just spark the muscle growth and get out. 1-2 sets per exercise till failure.

have upper body monday

lower body and back wednesday

and high rep cardio tranning thursday and friday 40 rep circuits

recover on the weekend