I remember when I joined TNation in 2010 it was alot worse. There was definitely a trend of people recommending deadlifts to grow biceps. 
2 Likes
This came up on my Facebook this morning ….as if it knew!
To add to this discussion, my bench isn’t that good for my size and neither are my pull ups.
Right now I’m around 104kg but my bench as you can see from my log is not at 150kg yet (usually bench just under 100kg for sets).
I’m also weak at pull ups, although I don’t train them constantly.
I blame both those weaknesses on my torn rotator cuff which has plagued me for years.
But makes you wonder, direct arm work or should I focus on getting my bench and pull ups up in weight?
1 Like
Both!
2 Likes
@kd13 nailed it!!!
I honestly think it comes down to two questions:
- What do you want to prioritize?
- What will you actually do?
As an aside, all the “don’t train arms, you sissy” stuff reminds me of the folks that criticize every nuance of someone else’s big lift to feel better about not being able to do it themselves. Do you!
1 Like
To answer both the questions:
What will i do - Any programme i commit to i’ll do (i’m quite good at that usually).
What do you want to prioritise? - I want to be big and lean and strong lol but in reality, i’ve added some good mass to my shoulders and chest but my arms are lagging behind.
I also need to do a cut next year at some point but i thought a nice arm programme before would help motivate me.
So in sumary ( i think),
Arms are my priority now, then leaning out a little , then adding strength…it think
1 Like
To massively contradict myself, I’ve tried this programme this week and rather hate it. The gym time seems like you aren’t actually doing any work at all and i missed my other work.
I might just faf around over x-mas and then settle on something in the new year like:
Mon - Chest/ Shoulders
Tue - Back
Wed - off
Thu - Legs
Fri - Arms (but starting with pull ups and dips).
I don’t know but thinking i might settle on this. That way i hit arms twice a week and still get volume on other items. I’ll have a think but that arms one above just is boring and doesn’t even feel like work for anything else.
1 Like
I don’t think a designated arm day is needed unless you really want to be in the gym an extra day. Chins and dips are great exercises even if arms are not priority, get stronger at them either way!
If your recovery is good add a couple of bicep exercises on chest day, and a couple of tricep exercises on back day.
If your recovery is not that fast then add triceps on chest day and bicep on back day.
Tricep example…
Overhead extention 2/3 sets x8-12
Tricep push down 2/3 sets ×8-12
1 set of something light high rep to failure
Bicep example…
Hammer curl 2/3 sets x8-12
Basic curl 2/3 sets 3x8-12
1 set of something light high rep to failure
It’s simple and won’t take long if you get no enjoyment from arm training! Make the reps perfect and really concentrate on a strong contraction and controlled eccentric.
4 Likes
Devil’s advocate, I often like having an arm day for a few reasons:
- It makes my harder days shorter; I end up going a little harder that way
- It’s a gym day I can do anywhere if traveling
- It’s an easy day to shove in all the stuff I don’t do enough (abs, cardio, etc)
- It’s easy, so I don’t have to mentally gear up. I think this averages out your week somewhat to help every day just kind of be the “this is what I’m doing today”
- If arms are a priority, it sets a tone. Whether it’s the best choice or not, you’re at least proving to yourself your putting your efforts where your goals are
I don’t think it’s consequential enough to be a big risk either way. Kinda like IF - if it helps you get into your calorie deficit great, but there’s probably not anything magical about when you eat.
6 Likes
I just added back an arm day for basically all of these reasons listed. Hoping it’s well rounded and will let my lil baby garden snakes grow into the baby Anacondas I want them to be
3 Likes
100% agree on all points, and they are the reasons I have also frequently had an arms day!
I just don’t think it’s “needed” like a deal breaker on having better arms, especially for someone who has neglected direct arm work. Tagging on a couple of direct arm exercises done well will be a great start. Like say if you only have 3 training days available, having a full arms day makes little sense.
Personally my training Is very flexible, some weeks I have 3 days, some weeks 4. Some sessions I have an hour, sometimes I only have 30min. Some sessions I’m just knackered and move the arm stuff to the next session.
2 Likes
As long as you don’t forget the AM cool whip on training days, you should be fine 
1 Like
It’s funny how Facebook seems to know what I’m asking online.
Another article discussing this matter.
Just a note, after thinking around this, whatever I’m going to do, I’m definitely going to be getting pull ups and bench twice a week in my programme with at least some tricep overhead work and direct bicep work and definitely the meadows levels of rear delt work.
I’m not a big fan of creating my own workout but tempted to do a
Chest/ shoulders - small amount of biceps
Back and small amount of triceps
Off
Legs
Upper push and pull and tris/bis
I’m still thinking about this and trying to add in the advice from all you beastly people above!
1 Like