Arms

[badstone]

I read a lot of you guys work out schedules and see you are working bis and tris on separate days. WHY? You dont work quads and hamstrings on separate days or traps and delts on separate days the why the hell are you working arms ( bis and tris ) on separate days? Arms are muscles that can be worked twice a week so you work bis when you work back and you work tris when you work chest. So that is your one arm workout now you need a dedicated ARM day. If you wonder why your arms are underdeveloped then check your workout schedule. Arms are a large muscle group so they need their own day at the gym........Bads

[WetWorks]

Originally Posted by badstone

I read a lot of you guys work out schedules and see you are working bis and tris on separate days. WHY? You dont work quads and hamstrings on separate days or traps and delts on separate days the why the hell are you working arms ( bis and tris ) on separate days? Arms are muscles that can be worked twice a week so you work bis when you work shoulders and you work tris when you work chest. So that is your one arm workout now you need a dedicated ARM day. If you wonder why your arms are underdeveloped then check your workout schedule. Arms are a large muscle group so they need their own day at the gym........Bads

Bump Badstone

[breakthrough]

Agreed. You also can get the 2 best bicep exercises done indirectly on back day doing close grip chin ups and bent over rows with a supinated grip.

[Gman]

Bad, I have done both and find for me I prefer separate once a week. My arms are 20" they are by far my fav to work but they are freaking huge and I have to be careful not to let them overshadow other parts. Now when my other parts come up to size then I will switch

[Under-Radar]

I CARRY 22INCH ARMS AND THATS A FACT.

Originally Posted by badstone

I read a lot of you guys work out schedules and see you are working bis and tris on separate days. WHY? You dont work quads and hamstrings on separate days or traps and delts on separate days the why the hell are you working arms ( bis and tris ) on separate days? Arms are muscles that can be worked twice a week so you work bis when you work shoulders and you work tris when you work chest. So that is your one arm workout now you need a dedicated ARM day. If you wonder why your arms are underdeveloped then check your workout schedule. Arms are a large muscle group so they need their own day at the gym........Bads

I will be honest with you Badstone, I for one work my arms once per week on a dedicated day by themselves, and at times may work them again (lightday) while working chest or back; in what I call instinctive training. But nonetheless I work them once per week, I personally hit arms so hard that they are just that damn sore in inflict anymore brother, UR

Now on another note, I do work quads on separate days from hamstrings, usually if I do incorporate both in the same workout, I will always do hamstrings before quads, gives me that cushioning effect; like doing bis before tris will do, But again I usually work both on separate days. UR

Back always include my trap work, since traps are located in the back of you, I dont prefer to do them on shoulder day, I love a dedicated shoulder day as most amateur lack this area of development and need it greatly, so its something I have been doing for years. UR

SORRY ABOUT THE RAMBLE, BUT JUST GIVEN MY INSIGHT badstone. UR

[shotgun]

How in the hell do you work bi's when you work shoulders. Maybe it just me bad but I am confused by your post. are you saying you should'nt have a seperate day for bi's and tri's Sorry break I don't agree with you philosophy at all chin-up's and bent over rows 2 best bicep excersie's Yes you are hitting the bi's on those movement, but your not isolating for shit. IMO follow up your next traing day after back with bicep using good isolating movement's it's more benificial thats my 2 cents GO AHEAD FIRE BACK I'M READY FOR IT

[breakthrough]

Originally Posted by shotgun

How in the hell do you work bi's when you work shoulders. Maybe it just me bad but I am confused by your post. are you saying you should'nt have a seperate day for bi's and tri's Sorry break I don't agree with you philosophy at all chin-up's and bent over rows 2 best bicep excersie's Yes you are hitting the bi's on those movement, but your not isolating for shit. IMO follow up your next traing day after back with bicep using good isolating movement's it's more benificial thats my 2 cents GO AHEAD FIRE BACK I'M READY FOR IT

Dude, do a search on the best bicep mass exercises and tell me what you come up with. Close grip chin-ups are like body weight curls. Can you curl your bodyweight on a barbell? I'll find some literature for you and post it. If you think isolated movements are more effective, you've been seriously misguided. If that were true, why is the barbell bench press the best mass exercise for chest and why are squats the best mass exercise for legs? Compound movements are way better than isolated movements any day of the week. You could grow good arms never doing a single isolated bicep exercise. I believe what Bad was saying is that doing bi's and tri's on the same day counts as one workout for the week (he didn't mean do that twice) and doing chest and back (or shoulders) would be another one. You can use biceps as a secondary muscle in upright rows which is a compound shoulder exercise. I wouldn't personally count that as bicep work though.

[breakthrough]

Here you go Shotgun. It took me all of about 5 seconds to find these 3 links. I'm sure there are many more pages that say the same thing. Do a search on close grip chin ups for mass and tell me that it says isolation is better.....you wont be able to. I highly doubt you could possibly find any reputable source that claims concentration curls would build bigger arms than the 2 bicep exercises I mentioned. Anyway, here they are:

http://www.projectswole.com/weight-t...eps-exercises/

http://www.real-weight-lifting.com/b...p-workout.html

http://ezinearticles.com/?The-Best-M...cise&id=685953

[shotgun]

bro frist of all i'm not trying to challange you and 2nd of all dont take this personaly How big are your arm's and be honest ? I not saying compound movements cant help you grow. What I'm saying isolated movements followed up by compound movements on the following day can be more benificial. Anyway just because I READ SOMETHING ON A BOARD DOES'NT MEAN IT THE WORD OF GOD. bro I have been training on and off for 18 yrs I be the first to say ya there alot shit I can still learn, but I have also been around the block a few times too.

[Under-Radar]

[QUOTE=breakthrough;74553] Compound movements are way better than isolated movements any day of the week




I will agree that compounds movements are the best for building, and isolating ovements are mostly for developement or training a weaker muscle group that may be lagging, however their are some bodybuilders that have sucessfully grown new profound muscle using isolation exercises, BUT THEY ALL LOOK LIKE FRANK ZANE; LOL ; but theri are benefits to adding isolating movements; especially doing them with heavy weight and until failure.

[breakthrough]

Originally Posted by shotgun

bro frist of all i'm not trying to challange you and 2nd of all dont take this personaly How big are your arm's and be honest ? I not saying compound movements cant help you grow. What I'm saying isolated movements followed up by compound movements on the following day can be more benificial. Anyway just because I READ SOMETHING ON A BOARD DOES'NT MEAN IT THE WORD OF GOD. bro I have been training on and off for 18 yrs I be the first to say ya there alot shit I can still learn, but I have also been around the block a few times too.

I'm not looking for confrontation bro but what's highlighted in red is like my old ass father telling me he's a better driver than me because he's been doing it for more than 50 years and I've only been driving for 12.....he's not a great driver. It doesn't really matter how big my arms are when the general consensus supports what I posted. What if it were really easy for me to build big arms and I had 20" arms but no legs despite focusing more on building them. Or what if I had no arms and huge legs because that's just the way it was for me despite how I trained. What if my arms were huge and here you are questioning them with doubt....you'd feel pretty stupid if I posted a picture of some pythons (just sayin...). You want the truth.....I have 28" arms lol. The point is, that question has no relevance to the debate at hand and peoples physiological abilities have nothing to do with what the facts are.

[masswithclass]

I personally do a modest bi workout on back day and modest tri workout on chest or shoulder day. Another day dedicated to arms. Mostly isolation type exercises. Good luck brothers.

[breakthrough]

Originally Posted by masswithclass71

I personally do a modest bi workout on back day and modest tri workout on chest or shoulder day. Another day dedicated to arms. Mostly isolation type exercises. Good luck brothers.

I'll agree with this too. I never said isolation didn't have it's place just that they don't put mass on like the compounds. On a day that's dedicated solely to arms I also use many isolation exercises. I was just saying that you can build more mass on your bi's doing back with the right exercises than you can isolating them. I get the best tricep workout when I do shoulder. My arms get pumped more doing overhead presses than with any isolated tri exercise. When you're working back, you are working bi's too and when you're working chest or shoulders, you're also working tri's. Those would count as working bi's and tri's once and a seperate arm day would be twice. If you work bi's on back day or tri's on chest or shoulder day, that's like only doing one Bi and Tri workout for the week. I think this is what Bad was trying to say.

[rolel123]

i personaly train my arms three a week and my arms are 21inch and i started my this work out month in the half and they grow two inch and i agree train your arms on the same day

[crazedhate]

to each is own. everyones muscles react to different training, diet, rest, etc.
i used to train bi's and tri's together for a long time, did them once a week. loved the pump, having both front and back of arm pumped at once felt awesome. wanted to switch it up. tried me the usual chest/tri, back/bi workouts. they were fine. then tried me the chest/bi, back/tri routine and like it cause its like i am hitting arms twice a week. and as far as hamstrings and quads. a lot of bodybuilders split them up. that way they can blast them both without neglecting either or. i have been doing it for a while now and it suits my fancy.

[breakthrough]

Originally Posted by crazedhate

to each is own. everyones muscles react to different training, diet, rest, etc.
i used to train bi's and tri's together for a long time, did them once a week. loved the pump, having both front and back of arm pumped at once felt awesome. wanted to switch it up. tried me the usual chest/tri, back/bi workouts. they were fine. then tried me the chest/bi, back/tri routine and like it cause its like i am hitting arms twice a week. and as far as hamstrings and quads. a lot of bodybuilders split them up. that way they can blast them both without neglecting either or. i have been doing it for a while now and it suits my fancy.

Good points. Some guys do lots of volume on quads which doesn't leave much room for hammies let alone calves.

[badstone]

Originally Posted by shotgun

How in the hell do you work bi's when you work shoulders. Maybe it just me bad but I am confused by your post. are you saying you should'nt have a seperate day for bi's and tri's Sorry break I don't agree with you philosophy at all chin-up's and bent over rows 2 best bicep excersie's Yes you are hitting the bi's on those movement, but your not isolating for shit. IMO follow up your next traing day after back with bicep using good isolating movement's it's more benificial thats my 2 cents GO AHEAD FIRE BACK I'M READY FOR IT

I meant back but u know what I mean. Plus I don't fire back. IM HERE HERE TO HELP.... I'm trying to help the guys that are having a hard time developing arms. My way works for the not so blessed guy. Then there are the guys that have big arms with never working arms. I have a friend like that. He hardly ever touches arms in the gym but his arms are large. 22" and the guy has 8% BF year round. So he does not need my advice on arms at all. I just started back working out in NOV from a long lay off due to surgeries. My arms are not big they are 17 1/2" unflexed at my side. I had 20" arms about 10 years ago in my late 20's at @ 8% BF.
I am now 209.4LBS and 14% BF. Sorry for you not understanding me, my education is not much and my grammar is even worse. You have to read between the lines of my post sometimes deep in there you will find the answer you are looking for.

[badstone]

Originally Posted by Under-Radar

I CARRY 22INCH ARMS AND THATS A FACT.




I will be honest with you Badstone, I for one work my arms once per week on a dedicated day by themselves, and at times may work them again (lightday) while working chest or back; in what I call instinctive training. But nonetheless I work them once per week, I personally hit arms so hard that they are just that damn sore in inflict anymore brother, UR

Now on another note, I do work quads on separate days from hamstrings, usually if I do incorporate both in the same workout, I will always do hamstrings before quads, gives me that cushioning effect; like doing bis before tris will do, But again I usually work both on separate days. UR

Back always include my trap work, since traps are located in the back of you, I dont prefer to do them on shoulder day, I love a dedicated shoulder day as most amateur lack this area of development and need it greatly, so its something I have been doing for years. UR

SORRY ABOUT THE RAMBLE, BUT JUST GIVEN MY INSIGHT badstone. UR

Thats exactly what Im talking about. You do a stand alone arm day once a week because, you give you arms such a work out on chest and back day that its like a split arm workout on those two days. With this being said its actually two arm workouts per week. You dedicated arm day being your major one.

[megaman85]

I personally work arms on the same day also. I was wondering why we are on the subject, and BT mentioned mass exercises, what are the best bi and tri movements for straight mass by you guys personal training experiences??

[WetWorks]

Originally Posted by megaman85

I personally work arms on the same day also. I was wondering why we are on the subject, and BT mentioned mass exercises, what are the best bi and tri movements for straight mass by you guys personal training experiences??

barbell curls for bi's and skull crushers for tri's

[crazedhate]

bi's- barbell curls and dumbbell curls are the bread and butter
tri's- closegrip bench, pushdowns, skullcrushers.

heavy, heavy, heavy

[powerman]

Originally Posted by WetWorks

barbell curls for bi's and skull crushers for tri's

Originally Posted by crazedhate

bi's- barbell curls and dumbbell curls are the bread and butter
tri's- closegrip bench, pushdowns, skullcrushers.

heavy, heavy, heavy

All the above for me

[Gman]

Bump Supy, Crazed and WW also don't forget preachers and overhead db presses.

[shotgun]

Thanks bad I just really get the just of your 1st post. I understand what your saying now. I always appreciate your insight and your input thanks bro

[megaman85]

i do barbell ez curls now, and seated alternating db curls. I also do preacher curls db. I also alternate curls with rope on cables, really turning my wrists outward at the top of the lift, and also the cable curls with a flat bench at the base of the cable, with the straight bar kind of like marcus ruhl does, not sure what its called, but i get one of the best bicep sensations/pump when i do those....