T Nation

Arm Strategies

Hey y’all. I’ve been lifting seriously for a year and a half now. Lots of O-lifting. I’ve gotten bigger, but mainly a hell of a lot strategies. However, my arms aren’t really seeing the benefits from compound lifts like major muscle groups are. I’ve been adding an arm day every week as “active rest”, but they haven’t gotten that much bigger or stronger. Any tips?

How are you training your arms? How’s your diet?

Well you aren’t going to do much for your arm size if you are looking at training them as “active rest” only. There are threads upon threads on this forum about the falicy that “most people can develop impressive arm size through compound lifts alone”. I’d suggest you read through a few of them or at least just accept that if you want your arms to grow, you’re going to need to train them hard and directly.

If you are an aspiring O-lifter, then this may not be the best course of action for you as the added stress on your recovery systems and/or resulting DOMS might hinder your O-lifting progress. If you are an aspiring BB’er or fitness enthusiast who just wants bigger arms but still likes the benefits of O-lifting, then adjust your training accordingly.

Train them like you would any other body part, and if they’re lagging train them twice a week

[quote]wpp3 wrote:
Any tips?[/quote]

Besides biceps day?

moutaindog arms…

…someone was bound to say it eventually.

Hijack

Not sure what would be the better approach to cycle in a few weeks of higher frequency arms.

I run a PUSH-LEGS-PULL /4 day split. Would you guys suggest a move to a PUSH-LEGS-PULL-ARMS /5 day split to hit the arms more frequent?

Or just cut back the volume of chest and back do give more direct volume to bi’s n tri’s and pull and push day?

[quote]rds63799 wrote:
moutaindog arms…

…someone was bound to say it eventually.[/quote]
Yup…Tough to beat MD training for arms. Multiple super-sets Bis/Tris every 5 Days seems to be working better for me than just hitting Bis only once every 7 days.

Grab a 60 pound dumbbell, curl this shit till your fucking elbow gets dislocated. Pop that shit back into place and curl some more!!! Sorry… Having a bad day.

A year and a half of training is ok but results won’t be instance; I didn’t build worthwhile biceps until after year 2. Get you diet in order and training protocols in order and you’ll be ok… As long as your training hard enough.

Curl Erry dayy

Dedicate an Arm day…keep it a few days apart from chest and back…

been working wonders for me.

<----------- check the proof.

[quote]giograves wrote:
Hijack

Not sure what would be the better approach to cycle in a few weeks of higher frequency arms.

I run a PUSH-LEGS-PULL /4 day split. Would you guys suggest a move to a PUSH-LEGS-PULL-ARMS /5 day split to hit the arms more frequent?

Or just cut back the volume of chest and back do give more direct volume to bi’s n tri’s and pull and push day?[/quote]

just do more arms on push/pull day.

uh especially since your split is designed the way it it is you can do Push/bicep, legs, pull/tricep if you want. THis way your arms are fresh, but this I feel is less important just work them out :slight_smile: you don’t need to cut down on hitting anything unless it is just out of proportion huge and you don’t mind just maintaining it for a couple months or something.

[quote]Cron391 wrote:
Dedicate an Arm day…keep it a few days apart from chest and back…

been working wonders for me.

<----------- check the proof.[/quote]

Pufff that’s photoshop…

I want to agree here, and ill also echo mountain dog arm training. Every since I started training biceps that way it has been a miracle. There is definately something to be sad about JM’s order of exercise choice.

Cron, where in FL are you?

Have you tried commanding them to grow?

^^^ and he said, " EVVVERY BODY, SHUT THE FUCK UP!!"

[quote]SavagedNatiion wrote:
^^^ and he said, " EVVVERY BODY, SHUT THE FUCK UP!!"[/quote]

LOL. When Junior Miles speaks, everyone listens.

[quote]Waittz wrote:

[quote]Cron391 wrote:
Dedicate an Arm day…keep it a few days apart from chest and back…

been working wonders for me.

<----------- check the proof.[/quote]

Pufff that’s photoshop…
[/quote]

That’s the best compliment I’ve ever gotten, much better than are you on steroids.

Used to be in Tampa.