Author Topic: Volume/Frequency Training of Biceps and Triceps  (Read 1354 times)

MidniteRambo

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Volume/Frequency Training of Biceps and Triceps
« on: January 08, 2007, 08:51:40 AM »
I am re-evaluating my current regimen for biceps and triceps based on the tape measure not budging for awhile.  The current suspects for stalled progress is the volume and/or frequency of training, particularly as it relates to biceps.

As such, I am interested in the thoughts from "those in the know" regarding (1) volume for biceps/triceps (sets and reps per workout) and (2) frequency of training (how many times per week do you directly hit the target muscles).

Thanks in advance for your advice.

Your MAAAAaaaa

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Re: Volume/Frequency Training of Biceps and Triceps
« Reply #1 on: January 08, 2007, 11:04:33 AM »
So what are you actually doing or have you been doing that has caused Plateau?


Sometimes a simple change in exercises or style can bring about new gains.


There are not gonna be any 100% set ways to sort out problems like this, things work better than others but
thats not to say that cause it works for me it will work for you.

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MidniteRambo

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Re: Volume/Frequency Training of Biceps and Triceps
« Reply #2 on: January 08, 2007, 11:11:48 AM »
So what are you actually doing or have you been doing that has caused Plateau?


Sometimes a simple change in exercises or style can bring about new gains.


There are not gonna be any 100% set ways to sort out problems like this, things work better than others but
thats not to say that cause it works for me it will work for you.

ta ta

Insanity has often been defined as doing the same thing over and over and expecting different results.  In that vein, I need to change my routine.  In making that decision, I'm interested in surveying as many views as possible and seeing if a pattern emerges, which will help shape the routine adjustment.


Your MAAAAaaaa

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Re: Volume/Frequency Training of Biceps and Triceps
« Reply #3 on: January 08, 2007, 11:16:03 AM »
Well read the sticky's I think they give a good overview of each style and people have chimed in, I have refered to them occasionally and found them useful.

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MidniteRambo

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Re: Volume/Frequency Training of Biceps and Triceps
« Reply #4 on: January 08, 2007, 01:07:41 PM »
Thanks, I'll do that.  In the interim, if anyone wished to weigh in, that's great too.

Bluto

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Re: Volume/Frequency Training of Biceps and Triceps
« Reply #5 on: January 08, 2007, 01:47:55 PM »
you can always do as franco columbo and hit them every hour arthur jones style
Z

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Re: Volume/Frequency Training of Biceps and Triceps
« Reply #6 on: January 09, 2007, 06:12:26 AM »
Give you the background first - I'm on a 6 day split.  Weights 4/ cardio 2.  I do chest & triceps day 1, back & biceps day 2.  I'm natural.

For biceps, I pyramid 12, 10, 8, 8 or fail, fail, 1 drop set to failure - 45 secs rest between sets, no rest before the drop set.  Occassionally, I'll continue for as many sets as it takes to fail at 6 or above with the 45 secs rest - usually takes 4 or 5 sets.  Then drop and go til I fail below 6 again.  Guess I do this every fourth session or so, depending on how I feel.  Also cheat in negatives without rhyme or reason, every third session or so - again, based on how I'm feeling.

Also, I alternate standing db curls one week, db preachers the next.  I don't know if there's any science behind it - just something I started doing to keep it interesting.  Seems to work ok for me.

Now a question for you Midnite: Under you avatar - 697.  Are you saying you've shagged 697 women!?  ???

MidniteRambo

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Re: Volume/Frequency Training of Biceps and Triceps
« Reply #7 on: January 09, 2007, 07:56:14 AM »
Now a question for you Midnite: Under you avatar - 697.  Are you saying you've shagged 697 women!?  ???

First of all, thanks for your input on the training.

Second, your quote above really made me laugh.  No, probably not that many.



Tapeworm

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Re: Volume/Frequency Training of Biceps and Triceps
« Reply #8 on: January 09, 2007, 08:23:11 AM »
Hey!  You're up to 701!  4 women last night!  You're a legend!  :o

Even with the American Pie "rule of 3" that's still 233 and a dwarf.  Well done.