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Author Topic: Training arms once or twice a week?  (Read 34797 times)

asbrus

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Re: Training arms once or twice a week?
« Reply #50 on: June 10, 2011, 05:00:26 PM »
Quote from: DK II on June 10, 2011, 04:48:34 PM
hahahaah, i hope you don't believe that bullshit.

I BELIEVE IT M0RE THAN A MADE UP S0URCE.
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asbrus

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Re: Training arms once or twice a week?
« Reply #51 on: June 10, 2011, 05:01:12 PM »
Quote from: wes 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

HIS B00KS SAID THE SAME THING. EVERY S0URCE 0N ARN0LD WAS THAT SAME R0UTINE. THE REAS0N HE G0T AWAY WITH IT WAS HE WAS NEVER USING MASSIVE AM0UNTS 0F WEIGHT.
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ChopperRider

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Re: Training arms once or twice a week?
« Reply #52 on: June 10, 2011, 05:12:59 PM »
Day 1 = Calves/Chest/Back
Day 2 = Legs/Abs
Day 3 = Rest
Day 4 = Calves/Bi's/Tri's
Day 5 = Rest

Repeat.......
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jaejonna

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Re: Training arms once or twice a week?
« Reply #53 on: June 10, 2011, 05:17:14 PM »
Day 1 - Chest (some Tris like two exercises 3 sets each) , Abs
Day 2 - Back (bis, same thing two exercises 3 sets) . Traps
Day 3- Quads, Calvs
Day 4- Rest
Day 5- Shoulders/Tris
Day 6- Hams, Abs, Bis and forearms
Day7- rest
--------

This has given me the most gains and has brought my arms up considerably.. also gives them enuf rest in between sessions. 
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mesmorph78

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Re: Training arms once or twice a week?
« Reply #54 on: June 10, 2011, 05:24:05 PM »
Quote from: jaejonna on June 10, 2011, 05:17:14 PM
Day 1 - Chest (some Tris like two exercises 3 sets each) , Abs
Day 2 - Back (bis, same thing two exercises 3 sets) . Traps
Day 3- Quads, Calvs
Day 4- Rest
Day 5- Shoulders/Tris
Day 6- Hams, Abs, Bis and forearms
Day7- rest
--------

This has given me the most gains and has brought my arms up considerably.. also gives them enuf rest in between sessions. 
what excersises would you typically use for tris on day one
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wes

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Re: Training arms once or twice a week?
« Reply #55 on: June 10, 2011, 05:26:12 PM »
Do you guys who train each part 2 x a week,have a heavy then lighter session?
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jaejonna

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Re: Training arms once or twice a week?
« Reply #56 on: June 10, 2011, 05:32:47 PM »
@wes definitly lighter on the chest day ...just getting an extra pump
@meso...day 1 cable press down and some machine at my gym that mimics overheads.. (i do dips too on chest day)
              on the shoulder tri day I do skulls, close grips...the heavy ish..
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wes

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Re: Training arms once or twice a week?
« Reply #57 on: June 10, 2011, 06:01:07 PM »
Thanks Jae.  :)
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jaejonna

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Re: Training arms once or twice a week?
« Reply #58 on: June 10, 2011, 06:28:16 PM »
Quote from: wes on June 10, 2011, 06:01:07 PM
Thanks Jae.  :)
You know more about BB than 99% of the board ...
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Coach is Back!

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Re: Training arms once or twice a week?
« Reply #59 on: June 10, 2011, 06:31:38 PM »
Day 1 - Chest/front/side delts, calves
Day 2 - Back/rear delt/traps, abs
Day 3 - Bicep/Tricep/Hamstrings, calves
Day 4 - Quads, lowback, abs
Day 5 - Rest
repeat.

just another split.

You can 4 on 1 off
3 on 1 off
6 days on 1 day off

and on and on and on.
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Palpatine Q

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Re: Training arms once or twice a week?
« Reply #60 on: June 10, 2011, 06:48:10 PM »
Quote from: coltrane on June 10, 2011, 02:08:27 PM
Exactly.  I like the give the upperbody that day off by hitting legs in between. 

Sometimes i do switch back day with chest day.

Yup...that's the type of split people who have a clue use
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wes

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Re: Training arms once or twice a week?
« Reply #61 on: June 10, 2011, 07:14:46 PM »
Quote from: jaejonna on June 10, 2011, 06:28:16 PM
You know more about BB than 99% of the board ...
Possibly,but I got shit genetics. :(
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Per Se

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Re: Training arms once or twice a week?
« Reply #62 on: June 11, 2011, 03:19:14 AM »
I train chest with biceps
I train back with triceps.
This way my biceps and triceps are hit "twice" in the week and they feel pumped throughout the week.
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Tito24

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Re: Training arms once or twice a week?
« Reply #63 on: June 11, 2011, 03:27:26 AM »
haha i only train my arms with masterbation sessions and they still look more impressive than most of these clowns here haha.
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Meso_z

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Re: Training arms once or twice a week?
« Reply #64 on: June 11, 2011, 04:34:31 AM »
ONCE and only. bis and tris in the same workout.

And thats IF you want arms...
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dseiler

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Re: Training arms once or twice a week?
« Reply #65 on: June 11, 2011, 04:39:45 AM »
Monday - Squats
Wednesday - Military Press
Friday - Deads
Sunday - Bench Press

Plus various assistance work of your choosing. Hits biceps at every turn.

What else is there?
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cephissus

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Re: Training arms once or twice a week?
« Reply #66 on: June 11, 2011, 04:54:27 AM »
splits are possibly the least useful thing to ever be discussed...

how can you tell a single thing about a split if you never look at the other variables at the same time?  in fact, this is the biggest problem when people talk about training in general.  they always talk about one or two things at a time, with no reference to the rest of it.  is doing 5 sets for arms good? ten? fifteen? how about twice a week? three times? once?  ALL of these things can be good or bad... it depends on how you set up everything else though!

of course its fine to talk specifics, but you ALWAYS have to connect these back into the system, and view the "big picture" at the end.
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muscularny

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Re: Training arms once or twice a week?
« Reply #67 on: June 11, 2011, 05:48:31 AM »
this months MD i think its the wolf article where he writes he never trains them more than once a week and that when he did his arms would grow

everyone should try what works for them as your diet, drugs, way you train and age and 15 other factors might mean more is better, in most cases it isnt
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Dr Dutch

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Re: Training arms once or twice a week?
« Reply #68 on: June 11, 2011, 06:21:07 AM »
Some people think they don't need direct arm work at all..
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WillGrant

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Re: Training arms once or twice a week?
« Reply #69 on: June 11, 2011, 06:53:10 AM »
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.


pretty much what I follow  :)
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Meso_z

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Re: Training arms once or twice a week?
« Reply #70 on: June 11, 2011, 07:22:10 AM »
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.



Why would you do Legs after a back workout? 

Take a day off or substitute Legs for shoulders.
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WillGrant

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Re: Training arms once or twice a week?
« Reply #71 on: June 11, 2011, 07:28:27 AM »
Quote from: Meso_z on June 11, 2011, 07:22:10 AM
Why would you do Legs after a back workout? 

Take a day off or substitute Legs for shoulders.

yeah I do back monday chest on tues then legs - cant train legs and back a day after the other - totaly blasts me - and Im on gear - great to see all these nattys on here with surperior recovery skills  ::)

fact: the stronger you get the more recovery you need so Mes being on par with alot of heavy juicers in regards to strengh and he is natural makes him one of the guys with the most elite genetics on planet earth  ::)
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jaejonna

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Re: Training arms once or twice a week?
« Reply #72 on: June 11, 2011, 07:31:28 AM »
Quote from: cephissus on June 11, 2011, 04:54:27 AM
splits are possibly the least useful thing to ever be discussed...

how can you tell a single thing about a split if you never look at the other variables at the same time?  in fact, this is the biggest problem when people talk about training in general.  they always talk about one or two things at a time, with no reference to the rest of it.  is doing 5 sets for arms good? ten? fifteen? how about twice a week? three times? once?  ALL of these things can be good or bad... it depends on how you set up everything else though!

of course its fine to talk specifics, but you ALWAYS have to connect these back into the system, and view the "big picture" at the end.


You must be a monster .. ::) ::) ::) ::)
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Neptune100

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Re: Training arms once or twice a week?
« Reply #73 on: June 11, 2011, 07:45:28 AM »
A good routine(Im using this one currently)

Mon-Chest
Tues-Back
Wed-Legs
Thurs-Shoulders
Fri-Arms




To find a happy medium between hitting arms once a week or twice a week,youcould always do a exercise for triceps on monday and one for biceps on tuesday, probably about 4-5 sets, at the end of the workout.  BTW I just supersetting chinups and dips at the beginning of my arm workout, great power movements, intensity and pump to start off my workout with
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Theoak*

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Re: Training arms once or twice a week?
« Reply #74 on: June 11, 2011, 08:21:11 AM »
Quote from: Meso_z on June 11, 2011, 04:34:31 AM
ONCE and only. bis and tris in the same workout.

And thats IF you want arms...

you must be massive.
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