Waiting 6 days between training your arms is a long time. I doubt it takes more than a day or two to recover from 6 sets. You should train a muscle when it’s recovered, waiting longer is asking for stagnation or even regression.
It shouldnt take more than 10 minutes to do 6 sets of anything for the arm muscles. 6 sets, 3 times per week is worth trying.
not that I think my workout is appropriate for you or not but as a point of reference I do 4 sets of biceps after my back workout. 4-6 sets for triceps after my chest workout. And then about 13-14 sets for biceps and about 15 sets for triceps on a separate day. I always ramp my weight though, so not all my sets are ‘working’ sets, per se. [/quote]
that sounds pretty cool i was thinking of something similar when my elbow heals up to 100%
would you mine throwing down your weekly split/number of sets per group?
[/quote]
about 15 for chest
about 24-28 for legs
about 20 for back
I dont train delts often but I used to give each head about 6 sets plus whatever else for traps.
My torso has always been ahead of my arms, which is why I give much more attention to them.
My numbers really dont matter though because recovery is a very individual thing.
Waiting 6 days between training your arms is a long time. I doubt it takes more than a day or two to recover from 6 sets. You should train a muscle when it’s recovered, waiting longer is asking for stagnation or even regression.
It shouldnt take more than 10 minutes to do 6 sets of anything for the arm muscles. 6 sets, 3 times per week is worth trying.
not that I think my workout is appropriate for you or not but as a point of reference I do 4 sets of biceps after my back workout. 4-6 sets for triceps after my chest workout. And then about 13-14 sets for biceps and about 15 sets for triceps on a separate day. I always ramp my weight though, so not all my sets are ‘working’ sets, per se. [/quote]
that sounds pretty cool i was thinking of something similar when my elbow heals up to 100%
would you mine throwing down your weekly split/number of sets per group?
[/quote]
about 15 for chest
about 24-28 for legs
about 20 for back
I dont train delts often but I used to give each head about 6 sets plus whatever else for traps.
My torso has always been ahead of my arms, which is why I give much more attention to them.
My numbers really dont matter though because recovery is a very individual thing.
[/quote]
yeah i aggree with all your points, thats a nice amount of volume too
I have the same problem, my torso has always been ahead of my arms theyre only starting to somewhat catch up now lol so i hear ya, thanks man
It’d be helpful if you post weights that you use for pretty much every exercise. the great thing about this site is that it is filled with people who can tell you what your doing wrong. However, this is not often most efficiently appreciated when people ask for advice on what they think are there problems.
There might be something more important than biceps right now.
What seems to work best for me has always been fairly low volume. I did back last night. I did 2 heavy sets of seated rows, 2 sets of lat pulldowns and 1 set using the pulley and rope and did another row. My arms, though a decent size, are not on par with the rest of me. But i do think its a mistake to just add more sets. all that does is further complicate your recovery process.
I normally only do 3-4 sets of bi’s and same for tris. I may do what another suggested of adding some curls after back and tris after chest. instead of trying to do alot of weight though, just try and do slow controlled reps to really burn the muscle. see how that works out.
It’d be helpful if you post weights that you use for pretty much every exercise. the great thing about this site is that it is filled with people who can tell you what your doing wrong. However, this is not often most efficiently appreciated when people ask for advice on what they think are there problems.
There might be something more important than biceps right now.[/quote]
My biceps get less work than my tri’s. I do standing barbell curls with 135/155 to failure and then add 2-4 cheat curls if I’m working with a buddy. Heavy lifting done. Add 2-3 more excercises and I’m finished (at least thats what i’m doing now).
Hit Triceps today. Incline close grip warmups, reverse grip (worked up to 405x3 / smith machine for safety). then did some bench dips with 3 plates. Finished off the pump with some over head ext, and cable pull downs. I probably did a total of 140-150 reps on tri’s today.
[quote]roguevampire wrote:
What seems to work best for me has always been fairly low volume. I did back last night. I did 2 heavy sets of seated rows, 2 sets of lat pulldowns and 1 set using the pulley and rope and did another row. My arms, though a decent size, are not on par with the rest of me. But i do think its a mistake to just add more sets. all that does is further complicate your recovery process.
I normally only do 3-4 sets of bi’s and same for tris. I may do what another suggested of adding some curls after back and tris after chest. instead of trying to do alot of weight though, just try and do slow controlled reps to really burn the muscle. see how that works out.[/quote]
If I told you “100 sets is not enough” would you be willing to do more to grow your arms? You can do a shit ton more than that, and if your body doesn’t break you’ll be growing for sure. Do things you didn’t do the last session, push it harder every time and you’ll be where you want to.
It’d be helpful if you post weights that you use for pretty much every exercise. the great thing about this site is that it is filled with people who can tell you what your doing wrong. However, this is not often most efficiently appreciated when people ask for advice on what they think are there problems.
There might be something more important than biceps right now.[/quote]
My biceps get less work than my tri’s. I do standing barbell curls with 135/155 to failure and then add 2-4 cheat curls if I’m working with a buddy. Heavy lifting done. Add 2-3 more excercises and I’m finished (at least thats what i’m doing now).
Hit Triceps today. Incline close grip warmups, reverse grip (worked up to 405x3 / smith machine for safety). then did some bench dips with 3 plates. Finished off the pump with some over head ext, and cable pull downs. I probably did a total of 140-150 reps on tri’s today.[/quote]
So, just in case anyone misses this…
Heavy exercise for strength, followed by 2-3 other exercises whose intensity can vary (biceps is more pump focused, only one compound lift against the tris with 3 main movements and 2 pumps)
Even simpler. He eats, he lifts heavy and follows with pump/assistance work, and he is black. Case solved.
And I have a hunch he doesn’t do abs or go running either
Thx for the replies guys, i bumped the biceps and triceps sets to 9 for biceps and 12 for triceps.
My workout looks like this:
2-4 sets of feet elevated close grip diamond push-ups,as many reps as possible
Meadows pronated kickbacks 3 sets
3 sets of one arm standing extension
3 sets of Ez bar PJR pullover
3 sets of Pinwheel curls
3 sets of Incline offset curls
3 sets of standing ez bar curls
Doing it Pyramid style.first set around 9-11 reps,2nd set 6-8,3rd set 3-5
As for diet i fallow IF. Eat 2-3 big meals,mostly cosisting of turkey,chicken,shrimp or ground beef and carb sources like rice,brown bread or potatoes and brussel sprouts.
take 5 caps of fish oil daily and EAA+creatine during workout.And also one Zinc cap before going to sleep.
Btw is this volume in this workout sufficient?.Meadows lists 6-8 sets for biceps and 8-10 for triceps and Thibs wrote in is program desing article to do around 9-12 sets for each bodypart a session