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  • Page 2 of 2 FirstFirst 12
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    Thread: Arms...

    1. #11
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      Quote Originally Posted by Plate Smacker View Post
      What is your split?
      Exactly!

      My opinion is pretty much everyone I see overtrains arms. They get plenty thrashed during back, chest and shoulder days. If you can swing a split that allows a bi/tri only day, I bet you’ll see some results. Also, the overtraining I see is simply too many sets and little to no real focus. Everybody (except me it seems) wants big arms. So I see these guys at the gym throwing huge weights around with no regard to what they are doing.

      I always say that there are dozens of ways to do things right but hundreds of ways to do things wrong.
      To each his own but my clients have always gotten results.

      I’ve never curled over a 40lb dumbbell and maybe 120 on a bar, maybe. I’ve always been about intensity and that mind/muscle cliche’.

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    4. #12
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      Quote Originally Posted by Plate Smacker View Post
      @Cowboymike What is your split?
      Currently (as of the new year I switched my program up) I’m running-

      Sunday: Arms
      Monday: Legs (quad focused)
      Tuesday: Chest
      Wednesday: Shoulders/Back
      Thursday: Legs (Hamstring focused)
      Friday: off
      Saturday: Legs (full leg day)

      But I may have bitten off more than I can chew and am being put into a forced day off tomorrow for some mandatory rest time due to severe cramping and painful knotting..

      I was running most of last year:

      Sat/sun:
      off (except an occasional light cardio on elliptical day to do after tanning)

      Monday: Full arms
      Tuesday: Chest
      Wednesday: shoulders and back
      Thursday: Legs
      Friday: double dipped on a body part that may have experienced a subpar workout.. or make up day if one has to be missed.

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    7. #13
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      I guess I should mention my split.

      These can fall on any day but always in this order:

      Chest/Triceps
      Back/Forearms or brachioradialis or bicep detail movements
      Legs
      Day off
      Shoulders
      Biceps

      As I said, I don't really care about arms specifically but recently started the Bi day because I find I enjoy having some strength to do curls.

      You'll notice that there are always a couple of days rest for accessory/assistance muscles so they are "fresh" yet get worked twice a week.

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