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How Many Times a Week for Arms


I couldn't find a post that answered this for my specific program. What I do for arms is:

friday/ sunday
Barbell Bicep curls 65 pounds 4x8
Isometric Barbell curls 55 pounds x3
Rows with 65 pounds 3x12
Close grip bench- 65 pounds 4x15
Iso close grip bench press- 65 pounds x4
Hammer curls with 20 pounds 3x25 each arm

How many times a week should I do this? Is there any other exercises to increase my arm size that I should add in minus bench press (I start benching after football season) thanks.


DB overhead extensions
Tricep Pushdowns


oh and for hammer curls do less reps


That isn't a good arm workout. Rows aren't an arm exercise, they're a back exercise. Also, you're barely hitting triceps with that workout.

How old are you? How much do you weigh? I assume that you do arms on friday so you can get a pump for the weekend, and then again on sunday so you can have a pump for monday and the rest of the week, which makes me think you're in highschool?

There are probably a couple hundred forum posts or articles dedicated to just arms: do some reading and you'll be a lot better off for it. Correct me if i'm wrong about you're age, but being young is the best time to figure this shit out.


try the T cell alpha roundtable on arms, tons of good info on there


You train your arms a bit whenever you hit chest, delts and back (Bis assist on back day and Tris assist on all pressing movements). Take that into account when you consider how much 'work' you're actually doing.



wow where on earth did you come up with/find this program?

iso-holds on bi´s?? and 2 variations of close bench

I take it you´re working other body parts too, so like Stu said when you train back, you hit bi´s

Chest/shoulders you hit tri´s

Aside from that, depending on your experience level i´d have one day dedicated to just arms

I´d get rid of the iso holds altogether - they´re not exactly renowned for hypertrophy

Replace the iso-hold bi curls with a seated dumbell curl or something like that and replace the close grip bench with a skull crusher variation.

Also i dont know why you´d be doing a rowing exercise to isolate your biceps?? i'd change that for a concentration curl or just add more sets to the barbell of dumbell curls.

As for the 25 reps on hammers - unless your working for endurance which from the sounds of it you're not all thats gonna do is give you a bit of a pump but its not optimal for size, anything over 15 reps or so isn't worth it.


If your using the same weight for barbell curls and barbell rows - you doing it wrong.


Read John Meadows article on arm training. It's probably the best this site has produced. No bullshit and simple enough for it to stick after only 1 read through.

How often you should train depends on how fast you recover.

You should train a a muscle group as soon as it's recovered, no reason to wait any longer than that. That means that some muscles should be trained more often as they recover faster. This is highly dependent on the individual.


Is this the one:


yeah i aggree im using something very similar now and its awesome when it comes to training hes my faveorite author right now on the site


I hit my arms 2x direct and 2 indirect




ok thanks, im 16 and i weight 145 and I only do arm workouts at home with by barbell and my shitty bench so i cant do a bench workout at home or back workout because i do not have enough weight


Instead of assigning one training day an arms specific day, I usually just do arm work after each larger bodypart session (i.e. bis after chest, tris after back, bis after legs, tris after shoulders...) I don't do too many sets as I'm already tired from the main compound movements, but I've noticed the frequency has definitely contributed to growth.


-________________- lol.


Awesome stuff right there.


Whenever you feel you can train them. I say do your program and if you stick with lifting long enough you'll figure it out...I keep looking back each year and seeing all the mistakes I was making....as a begginer I did some dumb shit but luckily I stuck it out and those mistakes were learning lessons on what works and what doesn't.


as mentioned above w/ time you'll hone in on what is working for YOU and what isn't. Arms are one of the first body parts we build great mind-muscle connections with. it's easy to see and feel the arm flex, wherein learning the difference between a contracted lat vs contracting different upper back muscles takes some time.

i by no means have huge arms but for my size and frame they are doing pretty good. intensity and progressive weight increase and/or volume increase w/ variance in rep schemes and order of exercises helped a lot. i classically over trained arms w/ too many exercises too much frequency when i began. that being said, the "over doing it" helped me to learn/connect w/ the arm well.

i find now rather than too much volume, i need to go heavy early then w/ fewer exercises total, add drop sets or other things to increase my total reps per set. heavy load vs chasing a pump need their balance. i find for ME now, i need volume to really get the pump/blood flow i desire. but more volume it terms of reps not total exercises.

lastly, finding the right core group of exercises that build muscle for YOU is key. kick the shit out of your triceps, my tri's can handle more volume than my bi's. heavy overhead movements for the long head fatten up the arm nicely, dips (weighted or machine), and heavy press downs varied w/ volume style (less weight) adherence to form work nice for me.

I also like heavy hammer curls, pinwheel style, and high volume preacher curls (plate loaded machine using drop sets) for biceps.

**** oh i train them once a week but cycle through the order of my workouts, if i hit arms but didn't feel like i did enough "damage" they become priority part for the following week, effectively then they are trained twice within a set a number of days. i like arms to be their own day but sometimes, again, if the feeling was that i didn't "get em'" good enough, i might add some bi's again in the week after back, or tri's after chest, or the converse of that chest/bi's -back/tris.