I’m finally back on track with training, after a very long sabbatical. I had a pretty bad sports injury that sidelined my training and found me two years later with 30 extra pounds, little motivation, and a long uphill climb to fitness ahead of me.
Long story short, I’m back in the saddle and am on a great program now. I’ve dropped a couple waist sizes, got my nutrition back, and am making solid progress on all body parts. Except the arms.
I was frustrated, so I found myself doing arms 2-3 times a week. Even if I was just throwing in a few sets of tris or bis after another body part. But while I’m building muscle everywhere else, my arms don’t seem to be catching up. So here are my questions:
How many times a week do you all do arms?
Does anyone have any good exercise tips for building up some bicep/tricep muscle?
Thanks in advance, everyone!
2-3 times a week is too much. Your not giving your muscles time to recoup, and thats when they grow. Try one day per week and really blast them. Im 5’ 7" 215lbs and my arms are 17.5" cold and 18" pumped, so for my size my arms are pretty big. I used to have problems as well with arm size. I always envied my friend who grew large arms easy. Sometimes genetics play a role here as well.
But over traaining them will definately hinder growth. Your arms are in a constant tore down mode and do not have time to heal and grow before the next workout. I train my arms ussually once per week, both bi’s and tri’s the same day. Once in awhile Ill throw in a light day mid week, but ussually only 1- 2 times per month, depends how I feel. If I feel rested and absolutely no soreness, Ill do the light day. My main day of arm training I do bench, Overhead presses, some chest moevements, then I go to curls and maybe one other tricep movement because the bench realy trains them good. I superset everything going from a tricep to a bicep movement and back and forth till I cant hardly do anymore and they are cramping. 8-10 reps as heavy as you can go within tose parameters.
Rest up all week and do it again. Eat right, plenty of protein and not just whey, all types of protein with balanced carbs and E.F.A’s. (Essential Faty acids) Eat 5 times per day modestly and youll get as big as you given your genetics.