I have had success with both 2-3x a week with Fortitude and Big Beyond Belief but also 1x like in Mountain Dog Training. I love a Mountain Dog arm day, The way he structures it is just fun and productive. It stacks well with really any program. His build your own workout series on YouTube is really awesome. This is one of the best high volume Arm workouts I’ve done:
His Thanos arm day is also great. You can add these to a Push/Pull/Leg, Upper/Lower or bro split easily
Honestly i feel like my arms are always undersized, despite them being like 17.5"
It’s so bad that i feel like I’m constantly training arms wrong, lol.
Idk if i believe in lower weight for higher reps, higher weight for lower reps, sarcoplasmic hypertrophy, or what the ideal way to structure arms throughout the week is.
Yes, this is 100% body dysmorphia on display. My arms will always be small to me.
Id follow other peoples recommendations, lol.
Thanks for the tag @simo74! I’d probably say something similar to @davemccright (shocker, right?).
@rugby_lifting I don’t think you’ve ever just stuck with a weekly arm day for 6+ months, right?
Thank you all.
No, i’ve never just stuck with an arm day for more than a few weeks really.
Although probably to my downfall, the more reading i do its all about frequency.
So i’ll do a longer block (6 months) with an arm day. Questions:
Should i cut volume on other lifts?
Should i still do arm work on other days as well?
And finally can i curl in the squat rack?
And chin-ups and bench presses will maximize your arm development, yet here we are.
Anyway, you’ll get frequent stimulation just from having upper body days.
I wouldn’t. We’re just doing some curls; it’s not like you’re doing an extra squat day or something.
I also wouldn’t… at least not yet. Let’s see what a dedicated arm day does. Save a tool for down the road. Doing your chins and presses is still stimulation on those days.
Not only can you, you must.
20th February 25 WK 7 - Upper B - no arms - no real plan at the moment
Slight incline DB Press
42kg DBs x 6
40kg DBs x 6
HS seated row
52kg each side x 8
47kg each side x 8
HS Shoulder Press
57kg each side x 8
52kg each side x 8
Palms facing each other chins
x 6
x 4
Lat raise machine
37.5kg x 8 x 8
Dips
7.5kg x 8
0kg x 8
Abductor exercise (this felt like heaven for my hips)
2 sets of 10
21st February 25 WK 7 - Arms - no arms - no real plan at the moment (i will have a plan by Monday though)
1m 20 rest on everything
Bicep curls DBs palms always up
12kg DBs x 12 x 11 x 8
Tricep metal bar pushdown
40kg weight x 25 x 20 x 15
Preacher curl machine
x 15 x 10 x 11
Dip machine
80kg x 15 x 11 x 9
Incline DB curls
8kg DBs x 20 x 15 x 12
Cable cross body tricep extensions
2 weight on rack
x 14 x 12 x 10
Good pump but not the best arm pump ever. Need to follow a proper arm workout which i’ll be doing from next week.
Lots of food to recover today and then rugby tomorrow.
indeed
24th February 25 - 6 Months of Arms WK 1/24 - Upper A
HS Chest Press
55kg each side x 7
50kg each side x 7
Viking Press
73.5kg x 7
63.5kg x 8
Seated Cable Row
87.5kg x 8
80.5kg x 8
Chins - palms facing
x 6
x 5
Pec Dec
91.5kg x 8
84.5kg x 8
Weighted Dips
10kg x 6
Shrugs
20kg DBs x 10 just to ease of traps after rugby
Programme Update
So i have decided to do 6 months of a day a week on arms, so 24 arm sessions is the plan. So i’ll do:
Monday - Upper A
Tuesday - Lower
Thursday - Upper B plus some leg work
Friday - Arms
The arm sessions i’ll rotate different workouts (probably mostly mountain dog ones). Excited to see if this works, will continue on my slight calorie surplus but will 100% need to cut after this 24 week block.
On other points, i had the best weekend i’ve had in years, had so much lovely time with my wife and kids, feel so lucky to have such an amazing family. Managed to play rugby (played 6 for half the game that was fun), watched some rugby, played with kids, date with wife, watched my son play rugby.
Feeling very blessed.
always thought you were a flanker …
27th February 25 - 6 Months of Arms WK 1/24 - Upper B
Missed my leg session on Tuesday, went to the gym but my knee was all funny after rugby at the weekend so gave it a miss. Did some light walking last couple of days but its not 100% at all.
Slight incline DB Press
42kg DBs x 8
40kg DBs x 8
HS seated Row
55kg each side x 6
50kg each side x 7
HS Shoulder Press
60kg each side x 6
55kg each side x 6
Chins - palms facing
x 6
x 5
Lat raise machine
45kg x 8
35kg x 8
Weighted Dips
10kg x 8
0 x 8
Hip abductor work x 3 sets
I’m really excited about my arms session tomorrow!
Is it weird that I am also now excited about your arms day. LOL
Does no one care about
???
Y’all are racist against legs, and I’m disgusted here for it.
I did clock that but feel like I maybe talk about legs a little too much. 
I do love training legs but my knee kept giving way when around the house so glad i didn’t push it in the end. I’ve got no rugby this weekend so will hopefully let it heel up.
28th February 25 - 6 Months of Arms WK 1/24 - Arms 200 rep workout
So, lets let the Meadows pump commence
Feel pumped
The pump was massive
The pump was agony but amazing
Triceps fully done and dusted, hard to get the weight right on all exercises due to the rep range and fatigue but loved it.
Biceps
DB curls - palms always up
8kg DBs x 25 x 18
Spider BB curls
14kg BB x 17 x 16
Seated Hammer curls
8kg DBs x 20 x 15
Drag Curls
10kg BB x 25 x 25
Arms looking like boulders and feeling full of blood. Back home to 5 eggs, 1 egg white, 2 pieces of toast, 1 pint of skimmed milk and black coffee!
3rd March 25 - 6 Months of Arms WK 2/24 - Upper A
HS Chest Press
55kg each side x 8
50kg each side x 8
Seated cable row
91kg x 7
84kg x 7
Viking Press
73.5kg x 8
63.5kg x 8
Chins - palms facing each other
x 7
x 5
Pec Dec
94kg x 7
87kg x 7
Weighted Dips
11.25kg x 6
Shrugs
32kg DBS x 8 - too easy
I’m driving to York for work tonight so will be in a hotel gym for legs tomorrow. Hoping they’ve got something i can use but might just be a DB leg session with a lot of lunges.
I let myself down yesterday. Went out for a few beers with my work colleagues last night. Ended up having about 7 pints and getting back at midnight.
Feel really disappointed in myself. Missed the gym in the morning as i forget to set an alarm.
Don’t stress over it, can’t change t now anyway. Get your macros right for the rest of the week and make the next 3 gym sessions really count. Play on.
