I hit arms hard one day a week and hit them again on Saturdays ( more reps/ lighter weight) quick rundown of lifting schedule because it plays a role with my arms because arms are part of most lifts. Mon- chest/ tues- arms/ wed-shoulders/ thur- back/ sat- lite arms and chest/ sun-legs. My arm days consists of: tri press down- 4 x 8, single arm rope to the side- 4 x 8 each arm, triceps extension with rope- 4x8, cable tri kickbacks- 4x8, superset single arm press down and single arm extensions - 4x8 each arm each lift. Biceps- straight bar curl-4x8, now I have started a new thing for me, I lay plates of 45, 25, and 10 on a bench and start with the 45 and do 8 reps, then to the 25 and do 8 reps, and so on and then back up. at the end of each set, I hit the 45 three times, the 25 four times, and the ten twice. I do four sets of those (72 reps each set) Then I move to the curl bars, I horde the rack. I start with 30, 20, 60,40, 50- I do 8 reps on each and work my way down and then back up. Hitting every bar twice except for the 50. Four sets of those ( 72 reps a set) By that point my arms are done and I am ready to be done. I know that was lengthy but just wanted to share what I do.
LOL! Well hot damn you take a different approach then the rest of us, that's for sure!
I hit arms hard one day a week and hit them again on Saturdays ( more reps/ lighter weight) quick rundown of lifting schedule because it plays a role with my arms because arms are part of most lifts. Mon- chest/ tues- arms/ wed-shoulders/ thur- back/ sat- lite arms and chest/ sun-legs. My arm days consists of: tri press down- 4 x 8, single arm rope to the side- 4 x 8 each arm, triceps extension with rope- 4x8, cable tri kickbacks- 4x8, superset single arm press down and single arm extensions - 4x8 each arm each lift. Biceps- straight bar curl-4x8, now I have started a new thing for me, I lay plates of 45, 25, and 10 on a bench and start with the 45 and do 8 reps, then to the 25 and do 8 reps, and so on and then back up. at the end of each set, I hit the 45 three times, the 25 four times, and the ten twice. I do four sets of those (72 reps each set) Then I move to the curl bars, I horde the rack. I start with 30, 20, 60,40, 50- I do 8 reps on each and work my way down and then back up. Hitting every bar twice except for the 50. Four sets of those ( 72 reps a set) By that point my arms are done and I am ready to be done. I know that was lengthy but just wanted to share what I do.
Check it Bean if you're an arm guy like me (and it looks like you are)! This is currently the split I'm doing.
Wk. #1 #2 #3. #4
Tue. DELTS DELTS DELTS ARMS
Wed. BACK BACK ARMS BACK
Sat. CHEST ARMS CHEST CHEST
Sun. ARMS QUADS QUADS QUADS
Check it Bean if you're an arm guy like me (and it looks like you are)! This is currently the split I'm doing.
Wk. #1 #2 #3. #4
Tue. DELTS DELTS DELTS ARMS
Wed. BACK BACK ARMS BACK
Sat. CHEST ARMS CHEST CHEST
Sun. ARMS QUADS QUADS QUADS
I am not an arm guy either. Standing in front of a mirror curling is boring to me. I know, I’m weird.
Why do people associate big arms, no not arms, big biceps with being strong? They are the smallest superficial muscle group you can train. At best they play a supporting role for real mover muscles. Biceps don’t help you throw a ball, a spear, push a car, punch or help carry your buddy’s refrigerator up some stairs. If you carry a heavy box you don’t hold it out in front of you. You hold the box against your belly and hips shifting the weight to your legs and hips. I don’t get it.
I tend to work them in on back and chest days (bis and tris respectively), with regular and reverse forearm curls both days.
Cellard, you bring up interesting points. They help with supporting compound movements as you said, beyond that I think the reason for training them becomes sort of obvious. I don't really need to elaborate, you understand.
Okay, I'll elaborate briefly.
There was this really bad girl I hung out with in college at Temple, her name was Jodi. We were watching Thor (she picked) and said Hemsworth was the best thing she'd ever seen. I pressed her on it, and she responded with a pretty succinct analogy.
We all like a plump rear and well endowed chest on a girl; she equated biceps to like looking at a girl's chest. It's just nice to look at.
For the most part, you rarely see good biceps on someone who isn't in otherwise great shape in general, and for that reason it's more of an easy "checkbox" / indicator of strength than anything from a practically useful standpoint.
I tend to work them in on back and chest days (bis and tris respectively), with regular and reverse forearm curls both days.
Cellard, you bring up interesting points. They help with supporting compound movements as you said, beyond that I think the reason for training them becomes sort of obvious. I don't really need to elaborate, you understand.
Okay, I'll elaborate briefly.
There was this really bad girl I hung out with in college at Temple, her name was Jodi. We were watching Thor (she picked) and said Hemsworth was the best thing she'd ever seen. I pressed her on it, and she responded with a pretty succinct analogy.
We all like a plump rear and well endowed chest on a girl; she equated biceps to like looking at a girl's chest. It's just nice to look at.
For the most part, you rarely see good biceps on someone who isn't in otherwise great shape in general, and for that reason it's more of an easy "checkbox" / indicator of strength than anything from a practically useful standpoint.
we had a saying back in the day Dirt, it went something like benches for the wenches and curls for the girls.
I tend to work them in on back and chest days (bis and tris respectively), with regular and reverse forearm curls both days.
Cellard, you bring up interesting points. They help with supporting compound movements as you said, beyond that I think the reason for training them becomes sort of obvious. I don't really need to elaborate, you understand.
Okay, I'll elaborate briefly.
There was this really bad girl I hung out with in college at Temple, her name was Jodi. We were watching Thor (she picked) and said Hemsworth was the best thing she'd ever seen. I pressed her on it, and she responded with a pretty succinct analogy.
We all like a plump rear and well endowed chest on a girl; she equated biceps to like looking at a girl's chest. It's just nice to look at.
For the most part, you rarely see good biceps on someone who isn't in otherwise great shape in general, and for that reason it's more of an easy "checkbox" / indicator of strength than anything from a practically useful standpoint.
LOL! Hemsworth is more of a “total package” though. My gym is full of 165 lb bros who like to take their shirts off and you can just see the sparkles in their eyes as the check out their own bi’s and abs. They curl six ways from Sunday and everyone of them is a paper doll. I don’t get it.
Strength doesn't come from physical capacity. It comes from indomitable will. -Gandhi
You cannot dream yourself into a character. You must hammer and forge yourself into one. -Thoreau
LOL! Hemsworth is more of a “total package” though. My gym is full of 165 lb bros who like to take their shirts off and you can just see the sparkles in their eyes as the check out their own bi’s and abs. They curl six ways from Sunday and everyone of them is a paper doll. I don’t get it.
Those "bros" tend to have tiny penis syndrome. I've seen worse even in "hardcore, tough guy" style gyms. Bi-curious college boys would strip down to their underwear between sets and hit poses very badly while all the friends sat there and were pretending to be BBer judges, LOL! We ran those fuckers off quick. The women could be even worse. Constantly checking themselves out in the mirror and smiling like they're practicing holding a smile on stage or something.
Precisely why I starting training in a storage unit and will soon be training at home =)
I tend to work them in on back and chest days (bis and tris respectively), with regular and reverse forearm curls both days.
Cellard, you bring up interesting points. They help with supporting compound movements as you said, beyond that I think the reason for training them becomes sort of obvious. I don't really need to elaborate, you understand.
Okay, I'll elaborate briefly.
There was this really bad girl I hung out with in college at Temple, her name was Jodi. We were watching Thor (she picked) and said Hemsworth was the best thing she'd ever seen. I pressed her on it, and she responded with a pretty succinct analogy.
We all like a plump rear and well endowed chest on a girl; she equated biceps to like looking at a girl's chest. It's just nice to look at.
For the most part, you rarely see good biceps on someone who isn't in otherwise great shape in general, and for that reason it's more of an easy "checkbox" / indicator of strength than anything from a practically useful standpoint.
For me, I have noticed it as a mixture of identified effort to make the body better as well as safety. The woman wants to know she will be safe and protected as well as with someone that takes care of themselves.
For me, I have noticed it as a mixture of identified effort to make the body better as well as safety. The woman wants to know she will be safe and protected as well as with someone that takes care of themselves.
All ladies want to feel safe and protected. Both physically and financially. Just part of their genetic makeup as ladies.
LOL! Hemsworth is more of a “total package” though. My gym is full of 165 lb bros who like to take their shirts off and you can just see the sparkles in their eyes as the check out their own bi’s and abs. They curl six ways from Sunday and everyone of them is a paper doll. I don’t get it.
They usually don't get in my way in the gym because they know I could curl their 165lb ass. I leave my shirt on though because I don't want to scare anybody.
They usually don't get in my way in the gym because they know I could curl their 165lb ass. I leave my shirt on though because I don't want to scare anybody.
In a gym full of guys, if you want to impress someone you load up a bar. Keep your damn shirt on. The girls might think they’re cute at the beach, until fucking Godzilla breaches the water. Then everyone knows who puts the work in.
Strength doesn't come from physical capacity. It comes from indomitable will. -Gandhi
You cannot dream yourself into a character. You must hammer and forge yourself into one. -Thoreau
If you're talking in forms of growth/bodybuilding, for me training them together has always worked a lot better than by themselves (chest/tri , back/bi). It always just seemed more logical to train tris & bis together with all the blood you'd already have in the arms from the opposing muscle group you just worked. Typical bread & butter for me would be training triceps and then training biceps and finishing with a superset of both to try and pump them as much as possible.
"Ask yourself this: if everyone else is training once per week, what are you doing that's so different that you would expect to get better results than anybody else? You might have good genetics, be tough enough and disciplined enough to train hard... but so are a lot of people." - BOSS
"I think I must be overtraining"... no, you're just a pussy - Machine
Back when I first started training at a Y I was thought to be one of those "paper dolls". It was difficult coming to the gym having to deal with that shit. I played football and wrestled in highschool. I was no fucking cupcake. I could hold my own in a bar fight and mind you I wasn't more than 17 years old. (Drinking age was 19 back then, I know right?) Yeah I did my fucking curls. I also did my rows, my presses, and my squats. I had 27" quads to go with those 19" arms. Cardboard maybe... but paper?
We all start out as paper dolls. I’m not normally one to judge people, but when you feel the need to rip your shirt off in December when it’s 60 degrees in the gym, well, you’re looking for attention.
Strength doesn't come from physical capacity. It comes from indomitable will. -Gandhi
You cannot dream yourself into a character. You must hammer and forge yourself into one. -Thoreau