Training Arms Twice Per Week

Bigger Stronger Leaner Competitive Bodybuilding
1

Hi. Im currently on a total body program which comprises of a group five lifts (squat, flat bench, bent over row, military press, dips) done three times per week (Mon, Wed, Sat) with different numbers of sets and rep ranges on each day. On two of my off days I plan to train arms as I feel they are lagging, on my previous program which was a five day split my arm day consisted of the following:

Triceps: Lying EZ Bar extensions, Close Grip Bench Press, Underhand straight bar cable pushdowns

Biceps: Standing EZ bar curl, Hammer Curls, Single arm cable preacher curls

I used 3x10-12 on every exercise.

I want to stick with this for one of my arm days as I found it effective and was making progress but I would like suggestions as to what to do on the other day. I plan to train arms on Thursday and Sunday. I was thinking I could do the same exercises but with different rep ranges - 5x5 maybe, or I could change the exercises and keep a similar set/rep scheme. Any suggestions would be much appreciated.

2

[quote]MagicJohnson85 wrote:
Hi. Im currently on a total body program which comprises of a group five lifts (squat, flat bench, bent over row, military press, dips) done three times per week (Mon, Wed, Sat) with different numbers of sets and rep ranges on each day. On two of my off days I plan to train arms as I feel they are lagging, on my previous program which was a five day split my arm day consisted of the following:

Triceps: Lying EZ Bar extensions, Close Grip Bench Press, Underhand straight bar cable pushdowns

Biceps: Standing EZ bar curl, Hammer Curls, Single arm cable preacher curls

I used 3x10-12 on every exercise.

I want to stick with this for one of my arm days as I found it effective and was making progress but I would like suggestions as to what to do on the other day. I plan to train arms on Thursday and Sunday. I was thinking I could do the same exercises but with different rep ranges - 5x5 maybe, or I could change the exercises and keep a similar set/rep scheme. Any suggestions would be much appreciated.[/quote]

I think you could benefit from taking your two days off in a row. Instead of tues and friday.

I would do the close grip first for tri’s then the rest.

I’d do the cable preachers before the hammers, the hammer will fatigue the brachioradialus and hinder your strength on the preachers. Since your focus there is biceps I’d do it that way.

Add weighted dips If you want another exercise for triceps.

I like the rule of 24 when lifting. I’d do either 4x6 or 3x8 and push yourself by going heavy while keeping strict form :stuck_out_tongue_winking_eye: lol

my .02

DG

3

Ok, thanks… So how does this sound for a 2nd arm day:

Triceps: Weighted Dips, Standing extensions (with one dumbell), Rope Pulldowns

Biceps: Standing dumbell curls, Barbell preacher curls, zottman curls

All with a 4x6 set/rep scheme

4

It doesn’t make much sense to me to have days for just arms when your training TBT.

Why not train arms during your Full body sessions? You could train them every other session.

Theres plenty of options for this as well. You could begin the workout with arms, or end it with arms, or even better start your workout with arms, then everything else, and then end with arms.

I just dont think you will recover and progress well if your are having two days for just arms.

5

[quote]MagicJohnson85 wrote:
Hi. Im currently on a total body program which comprises of a group five lifts (squat, flat bench, bent over row, military press, dips) done three times per week (Mon, Wed, Sat) with different numbers of sets and rep ranges on each day. On two of my off days I plan to train arms as I feel they are lagging, on my previous program which was a five day split my arm day consisted of the following:

Triceps: Lying EZ Bar extensions, Close Grip Bench Press, Underhand straight bar cable pushdowns

Biceps: Standing EZ bar curl, Hammer Curls, Single arm cable preacher curls

I used 3x10-12 on every exercise.

I want to stick with this for one of my arm days as I found it effective and was making progress but I would like suggestions as to what to do on the other day. I plan to train arms on Thursday and Sunday. I was thinking I could do the same exercises but with different rep ranges - 5x5 maybe, or I could change the exercises and keep a similar set/rep scheme. Any suggestions would be much appreciated.[/quote]

Let me get this straight.
You found your previous program effective, made progress where you wanted it and your new program does not provide those kinds of results ?

So… Why the hell did you switch programs ?

6

[quote]MagicJohnson85 wrote:
Ok, thanks… So how does this sound for a 2nd arm day:

Triceps: Weighted Dips, Standing extensions (with one dumbell), Rope Pulldowns

Biceps: Standing dumbell curls, Barbell preacher curls, zottman curls

All with a 4x6 set/rep scheme[/quote]

Is the pic in your avatar of yourself?

7

Just wondeing because if it is YOU should be the one giving out advice. :slight_smile:

8

[quote]MagicJohnson85 wrote:
Hi. Im currently on a total body program which comprises of a group five lifts (squat, flat bench, bent over row, military press, dips) done three times per week (Mon, Wed, Sat) with different numbers of sets and rep ranges on each day. On two of my off days I plan to train arms as I feel they are lagging, on my previous program which was a five day split my arm day consisted of the following:

Triceps: Lying EZ Bar extensions, Close Grip Bench Press, Underhand straight bar cable pushdowns

Biceps: Standing EZ bar curl, Hammer Curls, Single arm cable preacher curls

I used 3x10-12 on every exercise.

I want to stick with this for one of my arm days as I found it effective and was making progress but I would like suggestions as to what to do on the other day. I plan to train arms on Thursday and Sunday. I was thinking I could do the same exercises but with different rep ranges - 5x5 maybe, or I could change the exercises and keep a similar set/rep scheme. Any suggestions would be much appreciated.[/quote]

I to am on a TBT workout. You are work you arms plenty enough with what you are currently doing now. If you add the extra arm days in you will start getting into the overtrained catagory.

If you feel like you should add more work just change a couple of things you are currently doing. For bench press for one of you sets change you grip with palms facing you and one do a close grip. Also for bent over rows do them for awhile with palms facing you or curl grip. You can also add in weight pullups.

Ed

9

[quote]Cephalic_Carnage wrote:

Let me get this straight.
You found your previous program effective, made progress where you wanted it and your new program does not provide those kinds of results ?

So… Why the hell did you switch programs ?
[/quote]

I never said my current program does not provide those kind of results, I wouldn’t be able to tell you anyway as I’ve only been on it for a week. While I felt I was making progress on some aspects of my previous spilt (arms being one) I had been on it for a while (Around 8 weeks) and was beginning to loose interest hence the switch to TBT.

Thats ‘why the hell’ I changed programs and this is why I’m asking if I should continue to train my arms in the same manner because a) I was making progress in that area and b) the TBT program does not contain any direct arm work and I don’t feel they are being substantially chanllanged by the other lifts.

10

[quote]DanErickson wrote:

Is the pic in your avatar of yourself?[/quote]

Yes, that is me. Thanks for the kind words, I do give out advice where I feel I am qualified to do so but I’m always learning and I’m seeking advice on this particular topic as I feel my arms are lagging!

11

Geez people, the guy has a plan, and he also plans on bringing up bodyparts. No need to jump on him for that. Offer constructive criticism not just bash him because you disagree.

I’m not too familiar with TBT and all the “named” workouts out there, I just know what works for me. Not saying that TBT or any other named workout is bad. I guess I’ve always been a westside, and some doggcrapp type of guy. I generally kind of make up my own thing. lol

Anyways back to the topic, if you or anybody is worried about overtraining you will know when you are. Give your new plan a shot and see what happens, not getting the results you want then switch it up. :stuck_out_tongue_winking_eye: I’ve always found it hard to overtrain .vs. undertrain. I’d personally rather push myself to the point of overtraining than constantly be worried about it and undertrain. JMO…

Good luck man.

DG

12

BigE is right. Adding in 2 arm days will definitely be overtraining your tris, and possibly your bis. Think about it - your triceps are hit extremely hard on bench and dips, and a little bit on military, while your bis get hit hard rowing. Adding 2 arm days will effectively have you training your triceps HARD 5 days in a row - clearly a recipe for disaster if you plan to do this for any length of time.

If you must add arms, I suggest adding in some sets on your normal work days, at the end, but don’t go overboard with tricpes. You could probably get away with a few more sets for bis.

Really, an “arms-only” day is meant for someone on a split, and doesn’t work at all with TBT. Adding in some arm work at the end is really the only thing you can do.

13

[quote]doubleh wrote:
BigE is right. Adding in 2 arm days will definitely be overtraining your tris, and possibly your bis. Think about it - your triceps are hit extremely hard on bench and dips, and a little bit on military, while your bis get hit hard rowing. Adding 2 arm days will effectively have you training your triceps HARD 5 days in a row - clearly a recipe for disaster if you plan to do this for any length of time.

If you must add arms, I suggest adding in some sets on your normal work days, at the end, but don’t go overboard with tricpes. You could probably get away with a few more sets for bis.

Really, an “arms-only” day is meant for someone on a split, and doesn’t work at all with TBT. Adding in some arm work at the end is really the only thing you can do.[/quote]

Well, to give some “constructive” criticism/advice:

With the big pushing exercises you mostly hit the lateral and medial heads of your tris, as there is no pullover-type motion involved (which is one function of the remaining head).

So you could add PJR Pullovers or any other kind of extension that has your upper arms moving as your Tri exercise at the end of your regular workouts.

This way you hit the somewhat neglected inner head more and don’t overstress your tris with several all-too similar (in terms of areas stressed primarily) exercises.

Regarding the op’s answer to my previous post:
You wrote that you changed programs because you lost interest in your old one.

Had it stopped to produce results (i.e. were you unable to increase weights/reps from workout to workout) or did you just get bored (I don’t mean any offense, btw.) ?

14

[quote]Cephalic_Carnage wrote:
doubleh wrote:
BigE is right. Adding in 2 arm days will definitely be overtraining your tris, and possibly your bis.

Think about it - your triceps are hit extremely hard on bench and dips, and a little bit on military, while your bis get hit hard rowing. Adding 2 arm days will effectively have you training your triceps HARD 5 days in a row - clearly a recipe for disaster if you plan to do this for any length of time.

If you must add arms, I suggest adding in some sets on your normal work days, at the end, but don’t go overboard with tricpes. You could probably get away with a few more sets for bis.

Really, an “arms-only” day is meant for someone on a split, and doesn’t work at all with TBT. Adding in some arm work at the end is really the only thing you can do.

Well, to give some “constructive” criticism/advice:

With the big pushing exercises you mostly hit the lateral and medial heads of your tris, as there is no pullover-type motion involved (which is one function of the remaining head).

So you could add PJR Pullovers or any other kind of extension that has your upper arms moving as your Tri exercise at the end of your regular workouts.

This way you hit the somewhat neglected inner head more and don’t overstress your tris with several all-too similar (in terms of areas stressed primarily) exercises.

Regarding the op’s answer to my previous post:
You wrote that you changed programs because you lost interest in your old one.

Had it stopped to produce results (i.e. were you unable to increase weights/reps from workout to workout) or did you just get bored (I don’t mean any offense, btw.) ?

[/quote]

Meh. I don’t care what heads you’re hitting more, 5 straight days blasting your tris is too much. And really, are you suggesting this could be done if he limits his arm days to pullover-type exercises?

I think it’s nuts. If he’s benching/“dipping” (is that a word?) with any kind of intensity, 3 days a week is plenty. Throw in a few stes at the end of those days, don’t compromise an off day that is put there for recovery.

Plus, 2 days in the gym where all he does is a few sets of curls and some pullovers? If that’s your bag, I guess, but I dislike the whole idea.

15

What in the hell, why don’t you just train with an ordinary split and stop all of this nonsense.

16

[quote]doubleh wrote:
Cephalic_Carnage wrote:
doubleh wrote:
BigE is right. Adding in 2 arm days will definitely be overtraining your tris, and possibly your bis.

Think about it - your triceps are hit extremely hard on bench and dips, and a little bit on military, while your bis get hit hard rowing. Adding 2 arm days will effectively have you training your triceps HARD 5 days in a row - clearly a recipe for disaster if you plan to do this for any length of time.

If you must add arms, I suggest adding in some sets on your normal work days, at the end, but don’t go overboard with tricpes. You could probably get away with a few more sets for bis.

Really, an “arms-only” day is meant for someone on a split, and doesn’t work at all with TBT. Adding in some arm work at the end is really the only thing you can do.

Well, to give some “constructive” criticism/advice:

With the big pushing exercises you mostly hit the lateral and medial heads of your tris, as there is no pullover-type motion involved (which is one function of the remaining head).

So you could add PJR Pullovers or any other kind of extension that has your upper arms moving as your Tri exercise at the end of your regular workouts.

This way you hit the somewhat neglected inner head more and don’t overstress your tris with several all-too similar (in terms of areas stressed primarily) exercises.

Regarding the op’s answer to my previous post:
You wrote that you changed programs because you lost interest in your old one.

Had it stopped to produce results (i.e. were you unable to increase weights/reps from workout to workout) or did you just get bored (I don’t mean any offense, btw.) ?

Meh. I don’t care what heads you’re hitting more, 5 straight days blasting your tris is too much. And really, are you suggesting this could be done if he limits his arm days to pullover-type exercises?

I think it’s nuts. If he’s benching/“dipping” (is that a word?) with any kind of intensity, 3 days a week is plenty. Throw in a few stes at the end of those days, don’t compromise an off day that is put there for recovery.

Plus, 2 days in the gym where all he does is a few sets of curls and some pullovers? If that’s your bag, I guess, but I dislike the whole idea.[/quote]

I DID mention that he should add the exercises to the end of his regular workouts, not add in arm days one of them useless full body routines.

You simply misread or skipped over half my post.

17

[quote]mr popular wrote:
What in the hell, why don’t you just train with an ordinary split and stop all of this nonsense.[/quote]

Because someone said that splits are bad, mkay ?

I find it particularly impressive that he swapped programs even though his old one was working.

It’s as if reason just ceased to exist.

18

Just wondering if you scheduled your routine mon-wed-sat because of work or something. If not what would be best is training mon-wed-fri and then training your arms on saturday giving them one day of recovery before you train again on monday.

19

[quote]Cephalic_Carnage wrote:
mr popular wrote:
What in the hell, why don’t you just train with an ordinary split and stop all of this nonsense.

Because someone said that splits are bad, mkay ?

I find it particularly impressive that he swapped programs even though his old one was working.

It’s as if reason just ceased to exist.
[/quote]

It’s as if you ceased to read my post properly. I said I was making progress in SOME AREAS of my previous spilt which is why I decided to switch to TBT for a while, however the numbers were going up for my arms which lead to my decision to continue training them in the manner. As I feel they are lagging compared to the rest of my body I was simply asking if would be beneficial to train them twice a week in conjunction with my TBT program.

If you have an opinion I greatly appreciate you sharing it but I ask that you don’t attempt to patronize and belittle me by suggesting I lack reasoning, especially when you failed to read my post correctly.

20

Wonder if its time for you to switch back to a split routine. Maybe you have been following the TBT routine to long. You are basically now going back to “some” form of a split just by having arm only days…you have to wonder if your body is trying to tell you something.

You might be better off having a “major” body part worked on your arm day as arms are not that demanding…arms are easy to work with another major body part…but it can be difficult to do all major body parts during the same workout; you might be able to spread the TBT over several days rather than one while lowering the daily workout load and upping the volume per workout/body part. Just something to think about; trying to be constructive.