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Author Topic: Training arms once or twice a week?  (Read 34793 times)

Coach is Back!

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Re: Training arms once or twice a week?
« Reply #25 on: June 10, 2011, 02:12:25 PM »
Day 1 - chest/back, calves/abs
Day 2- shoulders/arms
Day 3- legs, abs
Repeat.
Sundays off.

That's one of MANY splits. Basics and to the point.
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Fitness4Life

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Re: Training arms once or twice a week?
« Reply #26 on: June 10, 2011, 02:19:30 PM »
Quote from: The Coach on June 10, 2011, 02:12:25 PM
Day 1 - chest/back, calves/abs
Day 2- shoulders/arms
Day 3- legs, abs
Repeat.
Sundays off.

That's one of MANY splits. Basics and to the point.

sloppy.  this would be only best for mixing it up.  not as a staple
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asbrus

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Re: Training arms once or twice a week?
« Reply #27 on: June 10, 2011, 02:23:41 PM »
Quote from: Fitness4Life on June 10, 2011, 12:30:12 PM
twice, especially if on the juice.  you're most likely doing them twice already.  remember, bi's are being worked when you hit back indirectly, as are tri's when you hit shoulders.

DEPENDS 0N THE SPLIT. N0T IF Y0U D0 A PUSH PULL SPLIT.
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JP_RC

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Re: Training arms once or twice a week?
« Reply #28 on: June 10, 2011, 02:24:19 PM »
Quote from: The Coach on June 10, 2011, 02:12:25 PM
Day 1 - chest/back, calves/abs
Day 2- shoulders/arms
Day 3- legs, abs
Repeat.
Sundays off.

That's one of MANY splits. Basics and to the point.

I've used this split, its great. Another one I like is pretty much the same first 3 days as this one, then legs on friday, whole upper body on saturday. That way I can have 2 rest days a week instead of 1.
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mesmorph78

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Re: Training arms once or twice a week?
« Reply #29 on: June 10, 2011, 02:28:00 PM »
Quote from: Jaime on June 10, 2011, 02:02:24 PM

I was curling that druggies weight when i weighed 160lb. Once every two-three weeks is a joke.


Interesting thread though, my strength goes up but i am not putting on arm size.

I train back three times a week as well as curls twice a week, different days, i would say overtraining but strength is going up. ???
you dont train tris?
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mesmorph78

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Re: Training arms once or twice a week?
« Reply #30 on: June 10, 2011, 02:30:17 PM »
Quote from: The Coach on June 10, 2011, 02:12:25 PM
Day 1 - chest/back, calves/abs
Day 2- shoulders/arms
Day 3- legs, abs
Repeat.
Sundays off.

That's one of MANY splits. Basics and to the point.
whats the volume like in this split... less volume because you work each muscle group twice?
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JasonH

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Re: Training arms once or twice a week?
« Reply #31 on: June 10, 2011, 02:31:28 PM »
Quote from: coltrane on June 10, 2011, 01:14:46 PM
If you're looking to make them bigger, maybe add some different exercises and switch up the routine a bit.  THis should help.

My split is:

Monday: chest/calves
Tues:  Back
Wedn:  Hams/quads/calves (in that order)
Thurs:  Shoulders
Fri:  Triceps/biceps.



Just my opinion but I don't rate that split at all - training five days in a row? Unless you're on a boatload of gear that would destroy a natty - where's the rest time to let your body recover and grow? Better off training every other day giving the whole body a chance to recover after each workout day - I've been talking about it today on the training forum and I firmly believe this is the way to go.
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Jaime

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Re: Training arms once or twice a week?
« Reply #32 on: June 10, 2011, 02:33:09 PM »
Quote from: mesmorph78 on June 10, 2011, 02:28:00 PM
you dont train tris?


Yeah on chest day, twice a week.

I have been doing a shit load of cardio lately and have an insane metabolism anyway i think i need to up the calories.
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wes

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Re: Training arms once or twice a week?
« Reply #33 on: June 10, 2011, 02:43:38 PM »
I just about always Super-Set arms at the end of the week.

At times I`ll cut sets and do Giant-Sets also...............fucki ng intensity at its best.

Once a week for me is cool.
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JP_RC

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Re: Training arms once or twice a week?
« Reply #34 on: June 10, 2011, 02:48:10 PM »
Quote from: mesmorph78 on June 10, 2011, 02:30:17 PM
whats the volume like in this split... less volume because you work each muscle group twice?

If you aren't used to training body parts with that frequency, then I'd say yes lower the volume first to adapt to it. Then you could probably up it again. 
Personally, I do just a moderate amount of volume each session. The typical 20-30 set workout twice a week would be overkill for me.
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wes

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Re: Training arms once or twice a week?
« Reply #35 on: June 10, 2011, 02:53:56 PM »
Quote from: The Coach on June 10, 2011, 02:12:25 PM
Day 1 - chest/back, calves/abs
Day 2- shoulders/arms
Day 3- legs, abs
Repeat.
Sundays off.

That's one of MANY splits. Basics and to the point.
Old school split!!

I`d actually throw legs on the middle day just for a days rest of the upperbody.

Arnold and the boys used this one as a staple.
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Coach is Back!

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Re: Training arms once or twice a week?
« Reply #36 on: June 10, 2011, 02:57:49 PM »
Meso, exept for main lifts I keep the volume high, ex: 15-17 sets for chest, 18-23 sets for lower body, heavy lifts are 8-10 reps other lifts are 8-15 reps.
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wes

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Re: Training arms once or twice a week?
« Reply #37 on: June 10, 2011, 03:00:03 PM »
Joe,you still train everything 2 x a week?

I`m thinking about doing an old school split like the one you posted for my show in 6 weeks.

What`s your opinion...........will it work for me,get me denser and tighter?

Thanks my friend.
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asbrus

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Re: Training arms once or twice a week?
« Reply #38 on: June 10, 2011, 03:00:47 PM »
Quote from: wes on June 10, 2011, 02:53:56 PM
Old school split!!

I`d actually throw legs on the middle day just for a days rest of the upperbody.

Arnold and the boys used this one as a staple.

NAW ARN0LD DIDN'T D0 THAT. HE WENT T0 THE GYM 6 DAYS A WEEK W0RKING EACH MUSCLE 3X A WEEK. THE 80'S GUYS DID THAT.
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wes

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Re: Training arms once or twice a week?
« Reply #39 on: June 10, 2011, 03:00:47 PM »
Forgot to mention,that I`m hinking of trying it at 4 weeks out.
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wes

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Re: Training arms once or twice a week?
« Reply #40 on: June 10, 2011, 03:01:50 PM »
Quote from: asbrus on June 10, 2011, 03:00:47 PM
NAW ARN0LD DIDN'T D0 THAT. HE WENT T0 THE GYM 6 DAYS A WEEK W0RKING EACH MUSCLE 3X A WEEK. THE 80'S GUYS DID THAT.
Wrong my friend.
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Coach is Back!

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Re: Training arms once or twice a week?
« Reply #41 on: June 10, 2011, 03:03:37 PM »
Absolutely Wes it will, especially with the higher volume. You might have to adjust your diet to compensate for the higher volume.
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wes

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Re: Training arms once or twice a week?
« Reply #42 on: June 10, 2011, 03:08:14 PM »
Will give it a shot at 4 weeks out,and up the macros.

Thanks Joe!  :)
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Nirvana

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Re: Training arms once or twice a week?
« Reply #43 on: June 10, 2011, 03:30:41 PM »
Monday - chest
tuesday - arms
wednesday - chest
thursday - arms
friday - chest
saturday - arms
sunday - chest

repeat but next monday do arms
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asbrus

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Re: Training arms once or twice a week?
« Reply #44 on: June 10, 2011, 04:20:26 PM »
Quote from: wes on June 10, 2011, 03:01:50 PM
Wrong my friend.

ARN0LD NEVER DID A 3 DAY 0N 1 DAY 0FF READ HIS B00KS.
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wes

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Re: Training arms once or twice a week?
« Reply #45 on: June 10, 2011, 04:25:20 PM »
No,he trained 6 days a week and took Sundays off.

Mon-Thurs.-Chest + Back
Tues-Fri.-Shoulders,and arms
Wed.-Sat.-Legs
Sun.-OFF
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asbrus

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Re: Training arms once or twice a week?
« Reply #46 on: June 10, 2011, 04:38:28 PM »
Quote from: wes on June 10, 2011, 04:25:20 PM
No,he trained 6 days a week and took Sundays off.

Mon-Thurs.-Chest + Back
Tues-Fri.-Shoulders,and arms
Wed.-Sat.-Legs
Sun.-OFF


EVERY S0URCE I HAVE SAYS THE 0PP0SITE. EACH MUSCLE GR0UP WAS TRAINED 3X A WEEK. HIS B00KS SAID THE SAME EXACT R0UTINE.

http://muscleandbrawn.com/arnold-schwarzeneggers-workout-routine/
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wes

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Re: Training arms once or twice a week?
« Reply #47 on: June 10, 2011, 04:43:19 PM »
Checked out your link............I think that has to be wrong!!


Doing that amount of training in one day would kill a person in about a month.

Maybe you`re right but that`s a crazy ass workload......must have taken a whole fuckin day to complete.  ;D
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DK II

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Re: Training arms once or twice a week?
« Reply #48 on: June 10, 2011, 04:48:34 PM »
Quote from: asbrus on June 10, 2011, 04:38:28 PM
EVERY S0URCE I HAVE SAYS THE 0PP0SITE. EACH MUSCLE GR0UP WAS TRAINED 3X A WEEK. HIS B00KS SAID THE SAME EXACT R0UTINE.

http://muscleandbrawn.com/arnold-schwarzeneggers-workout-routine/

hahahaah, i hope you don't believe that bullshit.
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TacoBell

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Re: Training arms once or twice a week?
« Reply #49 on: June 10, 2011, 04:53:45 PM »
Quote from: Nirvana on June 10, 2011, 03:30:41 PM
Monday - chest
tuesday - arms
wednesday - chest
thursday - arms
friday - chest
saturday - arms
sunday - chest

repeat but next monday do arms

 :D ;D
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