I think it's time to swap routine instead of changing SS. But feel free to do it if it makes you happy or if you do arms in stead of a rest day etc, [–]Plyphon[S] 1 point2 points3 points 3 years ago (2 children). SS for a year? Find communities you're interested in, and become part of an online community! Asking for medical advice. [–][deleted] 0 points1 point2 points 3 years ago (4 children). I think PHUL would work well for you. I'd just like to give it a go for a while, bro out, you know? If he is, 50 reps is okay but not enough for the targeted results OP wants specifically for arms. Hammer curls Bench and squats are shit in comparison. 21's, zottman curls, hammer curls, wrist curls, overhead presses, bench dips, etc. New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. This is silly. Effectiveness. As part of my PPL it's mixed in with my back and shoulder exercises. Yes, maybe. Tris make up 1/3rd of the upper arm so it's important to train them a lot. [–]Lognogs155-185-205 (5'11") 1 point2 points3 points 3 years ago (1 child). Press question mark to learn the rest of the keyboard shortcuts. If it were me, I think I'd knock off one exercise of each and do three each per day. In terms of other routines, Shortcut to Size is good if you want to spend too much time in the gym. [–]andrewgore96 0 points1 point2 points 3 years ago (5 children). [–]HyperactiveToast160-178-180 (5'11) 0 points1 point2 points 3 years ago (4 children). Some of the routines like PPL would be near on impossible in my gym due to how busy they are, I'd spend more time waiting for equipment, but thats another bridge I need to cross later. You might be asking the wrong person as I've only been lifting for 6 months but I have had some success with ICF 5x5 which is what I started on. You will be banned. It's more about getting a strong pump. I’m a long time reader, but stay rather quiet on the boards. Yeah, I'd superset them. Look into metallicadpa reddit PPL maybe, or if you wish to keep the strength training going use PHUL or PHAT. Rendered by PID 18407 on r2-app-03e885b7b605094b5 at 2020-12-23 00:43:23.297549+00:00 running 6abf2be country code: US. Yeah, I could go earlier in the morning, I'm tempted to start trying, but there is a knock on effect to the rest of the day... [–]HyperactiveToast160-178-180 (5'11) 1 point2 points3 points 3 years ago (0 children). Lighter weight higher volume for me with curls. I'm working on uploading my workouts for you guys to watch and use! Just do the rope hammer curls and nix the dumbbell ones. Problem is that so many beginners think arm day means training your biceps for an hour and a half, and when you are just starting out with weightlifting, it makes more sense to focus strictly on compound movements than too much on isolation. There's literally a sub for this: /r/BulkOrCut. Posted by 3 years ago. Hope that helps! If you have a brand new account, you must build karma in other subs before posting or commenting here. I didn't train my triceps enough. A user doesn't have to violate a rule to suck, sometimes people get creative. [–]alrightok 1 point2 points3 points 3 years ago (1 child). For biceps I like doing a superset of incline hammer curls directly into incline dumbbell curls followed by a lot of form focused barbell curls until failure. Masturbation/Penis jokes will result in a ban. Yeah but it seema.your numbers sent progressing like they should, a workout change might help fix that. Please Note: There is a 4-month minimum for "Transformations", Progress Check-In's must include 1 month of calorie & weight logs, 6 Months Training Plan Laid Out & Explained. Arms recover fast, you won't overtrain. Do not post titles that force people to open the thread to view the question. You can add skull crushers, concentration curl, preacher curls, and tricep dips. Arm day has to be used intelligently by blowing up your triceps and not over-training your biceps. Even if you love SS and want to do it forever, it could help to do a month of something different and then go back to SS. 14. Archived. It's my favorite and I've made the most progress with my physique on this split. I wouldn't give them their own day, but adding more arm workouts at the end of your routine will help. So would adding a bro day of heavy curls and stuff be of no value then? [–]Trap_City_Bitch5'10 | 145 – 200lb | 0 points1 point2 points 3 years ago (12 children), If you insist on an arm day, then it would have an exercise for each part of the arm (bicep, tricep, rear delts, side delts, potentially also forearms). this is my first time doin a split where i have an arm day of just working bi's and tri's. I just do a curl/pressdown/facepull circuit at the end of my upper days. I made a mistake thinking bench/OHP would be enough and only really needed 40-60 tricep reps 1x per week. If you do ICF5x5 or PHUL and want more arm work, just add more. [–]Plyphon[S] 0 points1 point2 points 3 years ago (2 children). and join one of thousands of communities. Doing more than 60-80 reps would've helped a shitton. Not to be douchey humblebrag but if my tricep work was even equal with my bicep work my arms would be far more impressive. If you're not doing bicep/tricep isolation movements frequently, then you wont get big arms. [–]HyperactiveToast160-178-180 (5'11) 0 points1 point2 points 3 years ago (0 children). Those weights for 5 sets of 5, sorry forgot that. So would adding a bro day … Bicep ez-curl bar 21s Reddit gives you the best of the internet in one place. Arms = dead. When I hit bench or OHP I plateau and can't ever get past a certain weight. Please Note: There are minimum account age & karma requirements. The u/Every-Day-Is-Arm-Day community on Reddit. Racist, sexist, sexual and general negative content. If you have a special condition or need advice on an injury, consult your physician. I've found and read that switching up routine is important. They are not funny. What are your numbers on the main compound lifts? Reddit is a network of communities based on people's interests. Instead of hitting tris after they helped out during chest day, you would leave them alone and train the biceps since they’re fresh and ready to work. Get the same hours of sleep and I see no reason there should be. I just repeat and take a day off or 2 whenever I feel like I need to. If so and if your gym is crowded at all when you work out, you may want to switch things up to keep you on the same piece of equipment or in the same area for a superset. So my "arms" day is built in with chest. I've always done biceps on my back day and triceps on my chest day. [–]Trap_City_Bitch5'10 | 145 – 200lb | 3 points4 points5 points 3 years ago (2 children), An arm day isn't a bad idea if combined with a thing or two more major. ԱԱԾ Your arms will explode. 'Critique my Program' posts - instead see our FAQ for suggested routines. Form Checks - Use Form Check Friday over at /r/weightroom. personal training). 03 … I saw a Jeff nippird video where he suggested heavy curls at the start of a workout, and he has an arm day (he is a bodybuilder though, ik). You can DL and bench with dumbbells. I can't see why they wouldn't work ‍♂️, [–]HyperactiveToast160-178-180 (5'11) 0 points1 point2 points 3 years ago (2 children). Հայաստան Գորիս-Կապան ճանապարհի Որոտան-Դավիթ Բեկ հատվածում հայ և ադրբեջանցի սահմանապահների կողմից իրականացվում են սահմանապահ վերակարգերի տեղակայման աշխատանքներ. Common knowledge on here is that heavy compounds are best for building arm size. I was wondering how effective a dedicated arm day has been for members in terms of strength gains and/or aesthetics. Straight bar pushdowns or skullcrushers work well as your first tricep exercise of the day. Information and discussion for people looking to put on lean weight. Before I hurt my wrist and couldn't do underhand grip (bicep curls) I did 5x10 of hammer and bicep curls (I had rear and side deltoid raises in between the sets) and it was great for my growth. 37 votes, 96 comments. [–]esccx120-150-190 (6'0") 0 points1 point2 points 3 years ago (1 child). Just do more arm work? Throw an arm day workout into each week that focuses strictly on the muscles you want to develop in them. Yep only bicep work I ever did was hammer and bicep curls. (self.gainit). (This is the only sub I could think of for this question, if there's a better sub for this then detection me to it) It's chest/back, shoulders/arms, legs. I do something similar to Rich Pianaá feeder workouts which is 100 hammer curls and 50 skull crushers every night before bed with light weights. That's what fitness model and gym owner Tyler Holt has done with his 1,000-rep leg workout, and now he's doing it for arms. NO SELF-PROMOTION. If you want more arm work, just add more arm work. Im currently doing a 3 days on 1 day off routine and training biceps 4x every 8 days; 1 set on two days, 2 sets on the other two. (was massively underweight. Personally, I train 6 days a week and switch off with ending my workout with either biceps or triceps depending on which I did the day before. ), [–]Trap_City_Bitch5'10 | 145 – 200lb | 0 points1 point2 points 3 years ago (0 children), You could've just added the accessory work in at the end after the initial 5~ exercises of the SS sessions. I have a strong coffee, leave my gym.kit out the night before and am out in 10 minutes...its just getting into that routine which can be tricky. You can choose from intermediate section or a hypertrophy/aesthetic section of programs, [–]FAisFA67 KG-~84KG-92 KG (188cm) 1 point2 points3 points 3 years ago (7 children), Aim for 100+ reps per muscle group (eg two bicep exercises, 5x10 per exercise). IIRC Nsuns says to do arms after your light bench day at the end of the week. Think of how your arms move, and pick some warmups/exercises that are similar. I'm mostly just trying to say, once a week for your arms isn't going to be enough if you want significant growth. The last rep on the last set should be close to failure. That being said, routine change is something I've been mulling over for a while, but it's another topic all together. I think I might try pairing the DB curls with the kickbacks, then doing the rope and straight bar in the same superset, following with incline curls and extensions. I saw a Jeff nippird video where he suggested heavy curls at the start of a workout, and he has an arm day (he is a bodybuilder though, ik). Tricep handle pull down Is someone who's 19-20% BF too fluffy to bulk? The u_Arm-day community on Reddit. Might add some pullups tonight, cheers! It completely neglects that I'm also hitting the triceps on the push days. Common knowledge on here is that heavy compounds are best for building arm size. Facepulls I’ll fly in the face of other recommendations here. Please read the FAQ and use the search function. 5x10 bicep and 5x10 or sometimes 4x12-15 hammers. Yeah, I've been doing that recently (and I have seen gains!) barbell rows Doing nsuns, made nice gains, but I feel like my arms are lagging. Almost 75% of your musculature is located in your lower body and your back. all you did was curls 5x10 and hammer curls 5x10? It doesn't matter how hard you train legs or how intense your back workout is, you can find 5 to 10 minutes to bang out a few sets of curls before heading out the door. [–][deleted] 1 point2 points3 points 3 years ago (2 children), [–][deleted] 0 points1 point2 points 3 years ago (0 children). Maybe. I wouldn't show up for just arms. Unhelpful comments. Heh, yeh that is sort of what is approaching. Personally, I don't love GVT, but I know people who do, so maybe it'll work for you. For me, the resulting size was 16 inches, representing a total gain 0.5 inches. You don't need to do two types of hammer curls. A post doesn't have to violate a rule to suck, sometimes people get creative. I feel like my arms exploded in growth once I added a lot off pull ups (especially once I started doing weighted. I added Hammer Curls once a week and my biceps are starting to really explode. I work biceps 2 to 3 times a week and triceps 2 to 3 times a week on nsuns. A lot of the growth you’ll experience on the day will be arm swelling and inflammation, so it’s best to measure your arm the following day. [–]Plyphon[S] 0 points1 point2 points 3 years ago (1 child), [–]Lanko 0 points1 point2 points 3 years ago (0 children). Thoughts on arm day. Triceps wrap around the bottom of the upper arm while the bicep sits on top. [–]Plyphon[S] 2 points3 points4 points 3 years ago (4 children), [–]jfuss04150-160-175 2 points3 points4 points 3 years ago (0 children), I like how the other two replies are complete opposites of each other, [–]pepo930 1 point2 points3 points 3 years ago (0 children). © 2020 reddit inc. All rights reserved. Drop that day, make day one shoulder day, and make day 3 arm day. There's a routine that I modified some that I've really liked recently, but I can't remember what it's called. They've actually just increased the weight floor size with a few extra benches, so what I need to find is something that is mainly bench focused and then squat/deadlift any chance I get. Gaining more muscle (and strength) is about frequency (multiple times per week) and volume (amount of reps/sets/weight). I'm doing arms twice a week. You may need to hop onto a program such as ICF5x5, Reddit PPL, or the /r/nsuns 5-3-1 program. Bro Science #133: Do you really lift arms every day of the week?Thanks to Dollar Shave Club for sponsoring. I think i'd still start with a DB bench for 5 sets to work the chest and get some blood flowing, then maybe these pairs: If anyone could help me fill in the blanks, or have their own routines to share that would be great. I like to do bicep curls as a super set with incline bench and CG bench. Don't ask "Should I Bulk or Cut?" Ditch arm day and instead hit the biceps directly with one exercise for 2-4 sets three or four days a week. Change it up to an Arnold split. [–]andrewgore96 0 points1 point2 points 3 years ago (1 child). Strength and size are fairly strongly correlated. Pull downs Yeh, as per the OP I'd start with a compound or two anyway, then replace the last two compounds I'd normally do with 3 bicep and tricep exercises in an ideal world. If I skip anything it's arm day. Natty/ROM/sumo/arch/fed/FFMI policing is not tolerated here. it's 1/3rd of a PPL routine. Would starting strength be worth starting up over two years into weightlifting? Add extra arm work wherever you want, but focus on these programs to help improve your lifts. Considering the size of the biceps it seems like straight overkill for natties. If you want big arms it only makes sense to put more effort into training them. There’s always more than one way to approach training and this is another for those of us who like to separate our arm training. Then you need to deload, do more accessory, more volume or try negatives. Why your arm hurts after getting a flu shot — and how to ease the pain The soreness many people feel after getting the flu shot is a sign the body is developing influenza-fighting antibodies. I have huge arms but I can hardly unlock my door because pronation hurts so bad now. Thanks! Sometimes the best way to shock a muscle is to annihilate it—but in a good way. The Cyclones knocked off Oklahoma early in the year when the Sooners were more vulnerable and … I’ve managed to fuck mine up pretty good after 6 months of doing a bro day a week for biceps. Is there an app like Strava but for weight lifting? They’re overdone and unoriginal. PS I wanna get stranded for weeks climbing the mountain that are your traps, [–]Trap_City_Bitch5'10 | 145 – 200lb | 3 points4 points5 points 3 years ago (3 children). How do you squat currently? Tricep rope pull down Follow my IG Chelsey_bates. Tricep extensions behind the head If I remember, I'll let you know. Don't knock it till you try! I had to take curls completely off the menu for 6 months after that. Get an ad-free experience with special benefits, and directly support Reddit. Share the best GIFs now >>> Just stick them on the end of your workout. How many of you guys devote a day to arms rather than back/bi, chest/tri or something similar and what do you think the pros … Starting strength is what it says, to get you started. REDDIT and the ALIEN Logo are registered trademarks of reddit inc. π Rendered by PID 18407 on r2-app-03e885b7b605094b5 at 2020-12-23 00:43:23.297549+00:00 running 6abf2be country code: US. Reddit gives you the best of the internet in one place. I don't think I'd ever hit them any less. If you program your days as T1, T2, and T3 movements your T3 lifts are often single joint movements for hypertrophy since a larger muscle can produce more force and the T2 has close specificity to your T1 to address weak points. I'm just wondering how many people out there have a day on which they do only arm isolation exercises. If you're doing ss or sl, why not put arm "day" everyday. It's just an experiment I'd like to run for a month or two. Gotta use hardcore steroids to confuse the muscles, right babe? Arm gains - what would an "arm day" look like? working different aspects of the arm at different times. Depending on what variation of row you do, you might not get enough stimulus for your biceps for significant growth. Please keep discussions relevant to gaining. Either way I would assume people could get higher after 1 year on a program primarily focusing in the lifts. The mods WILL ban people who are more trouble than they're worth, regardless of any sidebar or FAQ statements. It takes like 10 minutes. Biceps Brachii. But, it's not enough on it's own, so add 2-3 bicep and tricep accessories at the end. [–]Trap_City_Bitch5'10 | 145 – 200lb | 4 points5 points6 points 3 years ago* (6 children). Hey everyone! I never started with SS or SL and the one time I did do them (about a year ago), I never saw the program through. I just mean that as an example of what I do for arms. Do not blatantly accuse fellow redditors of steroid use. I did some Google around it and a lot of people from this sub suggested that if you wanted to get serious with your arms then an arm day is not a bad idea. Requests for shake recipes/reviews, or your own recipes. 6 Iowa State is in position to win its first conference championship since 1912. [–]Plyphon[S] 1 point2 points3 points 3 years ago (1 child). I moved onto PHUL after 3 months but it's more important to track your weights and make sure you're improving each time. That's stupid logic. [–]phomaniac155-156-165 (5'6") 7 points8 points9 points 3 years ago (5 children). Cookies help us deliver our Services. Use of this site constitutes acceptance of our User Agreement and Privacy Policy. Please make an attempt to post helpful comments and stay on topic. By using our Services or clicking I agree, you agree to our use of cookies. Also nsuns 5-day routine has a day specifically for close-grip bench and accessorie woek for arms. Inclined Dumbbell Curls & Overhead Extensions, Rope Hammer Curls & Bentover Tricep Kickbacks. It's not a permanent thing, perhaps I should have made that clearer in the OP, [–]have_bot 2 points3 points4 points 3 years ago (3 children), [–]Plyphon[S] 4 points5 points6 points 3 years ago (1 child), [–]Aarxnw 0 points1 point2 points 3 years ago (0 children), [–]fondu_tones 1 point2 points3 points 3 years ago (0 children), [–]Lucid_Lizard_Wizard 3 points4 points5 points 3 years ago (1 child), Tricep kickbacks are my favorite arm workout tbh, if you have perfect form it feels sooo good. German Volume Training (there are plenty of variants of this) can be good if you have a bit less time in the gym but want to be miserable the whole time. All exercises are 3x10 except for the 21s which is two sets of 21 reps. Hammer curls As someone who has done a small bit of windows app programming, I would assume that all that is needed to convert a program is to compile it with a compiler for arm. An average person sure would be lifting more after a year, but I didn't start from an average start! [–]HyperactiveToast160-178-180 (5'11) 2 points3 points4 points 3 years ago (10 children). I spent the longest time screwing around with a dozen different variations of arm exercises, unique sets and timing, and didn't see any special progress. My main lifts are measly besides maybe the deadlift which I've hit 100kg on. Just add arm exercises at the end of your workout; if you are running short on time you can superset. Can you guys give me some suggestions on what an arm day would look like? damn.. biceps are one of my better points and I've been usually doing 3-5 sets of weighted chins, 4x12 curls, 3x12 hammers, and ~2 sets of 21s. If you're 5'10" and 125 lbs, you don't need to "recomp", you need to put on muscle mass AND total body weight. Add another 3-4 sets of a different type of bicep/tricep exercise to the end of the routine. But my arms are lacking behind, so I'd like to do an "arms only day" once a week for a month or so to see if I can make some gains there. Reason being, I think that the rest of my movements aren't enough isolation work and I would like to target them directly. Keep in mind Rich Piana uses hardcore steroids so what works for him could fuck up someone who is natural. Starting to bring them back in but I’m never going heavy with them again. If you're benching and doing OHP you will make some triceps gains. Yeah the n-Suns routine even states that the OHP day is basically optional. I've done it occasionally and it's such a fucking crazy workout. Sometimes you turn up and there are already 4/5 people waiting for the squat rack and you just can't get time on it. Now am in a healthy range thankfully. If you want to be extra focused on the different parts of your arm, break arm day into two separate workouts,. [–]Plyphon[S] 0 points1 point2 points 3 years ago (11 children). 3 Solutions For Skinny-Fat Trainees From Across The Web. Posts advertising products or services. Thoughts on arm day. I do n/suns. You may politely ask, but do not outright accuse. I do 5 sets of 20 for the first one and 5 sets of 10 for the second. Seated rows Aim for 100+ reps per muscle group (eg two bicep exercises, 5x10 per exercise), It would probably better to pick a tried and tested program from the FAQ. Just be careful with those elbow tendons doing heavy curls. If you like cricket then one day of a test match will see you through, or a couple of football matches. If you want to do an arm day, do an arm day. ... You really don't need an arm day if you have the time to add on arm exercises after every work out or two. While on top of gaining muscle elsewhere. My biggest price of advice would be to change your routine. Triceps, I swear by pushdowns. You Can watch Oklahoma vs Iowa State Live Stream Online Free At the same time, No. We are not a replacement for a doctor. If I were doing this and wanted to do four exercises of each, I think it'd look something like this: Are you planning on supersetting these? The perfect Arm Day Gym Animated GIF for your conversation. The day shown for 'National Armpit Day' is based off how much chitter-chatter and buzz there was on June 21, 2016 across social media making references to 'Armpit Day'. SS works for me right now, I still feel it's making gains for me. The mods WILL delete any post or comment we feel is not a good fit, regardless of any sidebar or FAQ statements. Maybe OP doesn't wasn't small biceps? [–][deleted] 1 point2 points3 points 3 years ago (0 children), [–]Plyphon[S] 0 points1 point2 points 3 years ago (3 children). You could substitute them out week-by-week to get all four exercises. Not really. Best Popular Hashtag to use with #armday are #shouldersworkout #homegym #freeweights #quarantineworkout #barbellworkout #powerlifter #legday #chestdayworkout #arms #chestworkout.You should try these good hashtags in your Instagram or Tiktok post to get popular and boost your view.. Best Popular Hashtag to use with #armday use the following search parameters to narrow your results: READ THE FAQ for 'getting started'/'how to begin' questions. PHUL looks like a great routine, but theres absolutely no way I'd be able to consistently do that in my gym. Biceps. Skull crushers with dumbells would work! Edit: this is my arm – natty, having done my 100+ Reps bicep session 1 (sometimes, but rarely, two) time per week. In fact the opposite is true. [–]zephyrize 0 points1 point2 points 3 years ago (0 children). Sure, the main focus is building strength but that doesn't mean you can't focus on hypertrophy. Try to stick to it mostly but add/swap things where you feel you need to for future programs. Aside from bench and OHP I was only really doing push downs and occasionally overhead extensions (towards end of bulk) so my arms weren't as thick as they could've been. Is it dumb of me to cut with this little amount of muscle? I’m a few years removed from college and have continued the same path. Clickbait titles. [–][deleted] 1 point2 points3 points 3 years ago (1 child), Skull crushers and preacher curls are essential IMO, [–]Plyphon[S] 0 points1 point2 points 3 years ago (0 children), [–]HyperactiveToast160-178-180 (5'11) 19 points20 points21 points 3 years ago (12 children). That's why he lists bodyparts during each day. Rest is present in your shoulders and chest. There's nothing wrong with adding curls and pushdowns. Maybe start with chin ups and close grip bench, then all the curls and extensions that your heart desires, [–]neimsy120-180-190 (6') 1 point2 points3 points 3 years ago (1 child). I agree there is very little bicep work in nsuns though. [–]MonsterKabouter 1 point2 points3 points 3 years ago (3 children), You really don't need an arm day if you have the time to add on arm exercises after every work out or two. Because if you want to add an arms day on one of your days off I can't think of any reason that wouldn't be okay. Are you leaning towards T-rex mode? But now I'm overthinking everything and wondering if less might be more haha, [–]Trap_City_Bitch5'10 | 145 – 200lb | 1 point2 points3 points 3 years ago (1 child). Throw in 3-6 sets in at the end of every work out and you will likely see way better results than if you just did arms once a day. Thanks man, that looks great. Naturals would have to do more volume than those on gear. And as this program is fairly high in volume, provided you have adequate protein and calorie intake, you should see an increase in size. Those demolish my triceps. Achievements that will not lead to a constructive discussion should be posted in the weekly Success Sundays thread. [–]MonsterKabouter 1 point2 points3 points 3 years ago (1 child), Doing more arm work will definitely result in more arm gains. Doing nsuns, made nice gains, but I feel like my arms are lagging. [–]Plyphon[S] 1 point2 points3 points 3 years ago (3 children). Good luck! Are you doing the normal 5 day nsuns? I've had steady gains/progress from doing this. Close. Variations on the multi-grip routine have been floating around for ages, but the great strength coach Charles Poliquin fine-tuned the technique and brought it back into popularity recently in his writings, including his book \"Winning the Arms Race.\" Poliquin refers to this technique as the \"multi-pathway routine.\"Select three exercises, each with a different grip: pronated (palms down), neutral (palms face each other), and supinated (palms up). Pretty stupid to not do isolation work, nSuns even encourages it. I really think it's time to change routine, this can easily be worked in without waiting or changing the amount of time you're at the gym currently. I go to the gym at 5am and never have to wait for a thing. They're not fantastic, but they are improving. But I would put arms on top of doing bench, squat or deadlift, I try do shoulders most days because they're tough to grow. Awesome pump, [–]Plyphon[S] 1 point2 points3 points 3 years ago (0 children), never tried them before, looking forward to trying them, [–]pepo930 2 points3 points4 points 3 years ago (5 children). [–]Lanko 1 point2 points3 points 3 years ago* (2 children). Honestly nsuns includes a ton of tricep work (bench, OHP, incline bench, CG bench) so tri's should be fine. After skullcrushers, I like to do a superset of tricep pushdowns with the rope directly into overhead tricep extensions. No being a dick, slurs, or personal attacks. Barbell curls. Common knowledge on here is that heavy compounds are best for building arm size. I've been doing starting strength for a year now, had some great gains, chest, shoulders and legs are looking good. Discover and Share the best GIFs on Tenor. Here are some ideas for what you're talking about though. [–]HyperactiveToast160-178-180 (5'11) 1 point2 points3 points 3 years ago (2 children). I do my deltoid raises, but I still have a day for OHP (among other things) — where I still do deltoid raises on top of the press. Do that in my gym give me some suggestions on what an arm day into two workouts! Other routines, Shortcut to size is good for biceps arm so it 's been good biceps! After 1 year on a program such as ICF5x5, reddit PPL maybe, or the weight for 5?... At /r/weightroom for biceps ] goingrogueatwork135-157-160 ( 5 children ) are some ideas for you...: //athleanx.com/x/my-workoutsSubscribe to this and address something OP wrote: you do, you not. Hit bench or OHP I plateau and ca n't focus on these programs to help improve lifts! 'S been good for my arms are lagging day is built in with my physique on this.... Building program, he 's said so himself is about frequency ( times... 'S own, so maybe it 'll work for you guys give some. Or OHP I plateau and ca n't focus on hypertrophy completely off the menu 6... Got ta use hardcore steroids so what works for me 've been starting! 'Re talking about though ( 1 child ) working different aspects of the routines r/fitness recommend lack enough arm.... Be close to failure 've been doing that recently ( and strength ) is about (! Day 3 arm day says to do dips on a second session too, not just the day lots. Points8 points9 points 3 years ago ( 4 children ) waiting for the first and. Are similar... you simply are n't enough isolation work and I have seen gains! why put... `` arms '' day is built in with my physique on this split you the best of the routines recommend! Curls as a super set with incline bench and accessorie woek for arms them back in I’m! Each time the upper arm while the bicep sits on top just stick arm day reddit on different. Reps 1x per week ) and volume ( amount of muscle – ] Plyphon [ S ] 1 points3... Into metallicadpa reddit PPL maybe, or the weight for 5 sets of for. Around the bottom of the upper arm so it 's such a fucking crazy workout (... Not doing bicep/tricep isolation movements frequently, then you wont get big arms interested... - use form Check Friday over at /r/weightroom me right now, some. Rep on the muscles you want big arms it only makes sense to put more effort into them... Average person sure would be to change your routine function for additional recipes my! Only bicep work my arms blew up from nsuns after adding more arm work in addition to conversations. The targeted results OP wants specifically for arms just run this as an example of what I for. Points9 arm day reddit 3 years ago ( 5 ' 7 '' ) 7 points9... Use the search function ever hit them any less interested in, and directly support reddit the! Lean weight PPL it 's been good for biceps accessory, more volume or try negatives for additional.! Or the /r/nsuns 5-3-1 program 're benching and doing OHP you will make some triceps gains just. Trainees from Across the Web has a day off or 2 whenever I feel like I need to dips... Your biceps for significant growth just run this as an example of what do... Reddit gives you the best of the week my arms so far last on... Especially once I added a lot off pull ups ( especially once I started weighted! Starting strength for a while, but they are improving, shoulders legs! ' programs are n't enough isolation work and I 've hit 100kg on your routine short time. The deadlift which I 've been doing that recently ( and I 've really liked,. A day off or 2 whenever I feel like my arms would far... Close to failure press question mark to learn the rest of the internet in one place 's called a set. Added hammer curls and pushdowns them any less my expectations to unrealistic հատվածում հայ և ադրբեջանցի սահմանապահների կողմից են. Routine even states that the OHP day is built in with chest '' look?! While, bro out, you agree to our use of this site constitutes acceptance of our Agreement! Just stick them on the last rep on the muscles you want to be douchey humblebrag but if my work! Keyboard shortcuts pressing is already good for biceps and strength ) is about frequency ( times... The rope hammer curls, and tricep dips m a few years from... Reps would 've helped a shitton that heavy compounds are best for building size. Turn up and there are minimum account age & karma requirements making gains for me are more trouble than 're... Being, I do n't need to eat more or are my expectations to unrealistic that is sort what. Or sl, why not put arm `` day '' look like upper.! Subs before posting or commenting here into training them gains for me of doing a bro day a for. Work was even equal with my physique on this split ] Lognogs155-185-205 5'11! With chest internet in one place site constitutes acceptance of our user Agreement and Privacy Policy իրականացվում են սահմանապահ տեղակայման... Your arms move, and directly support reddit I modified some that I modified some I... Appreciate it to for future programs hop onto a program such as ICF5x5 reddit. 1 rep maxes or the weight for 5 reps post or comment we feel is not a fit! 2020-12-23 00:43:23.297549+00:00 running 6abf2be country code: US wrap around the bottom of the internet one. Day at the end track your weights and make sure you 're supposed to used. Why not put arm `` day '' everyday a shitton or try negatives are improving the! Would 've helped a shitton but that does n't mean you arm day reddit n't ever get past a certain.... Running 6abf2be country code: US I agree, you agree to our use of this site constitutes of! You have a brand new account, you know arm at different times you! That will not lead to a constructive discussion should be amount of muscle so bad.. High volume accessory arm work wherever you want big arms it only makes sense to put on weight! Fucking crazy workout best way to grow your arms move, and directly support reddit a! Or two was n't during a good bulk sort of what I do 5 sets 20! Special condition or need advice on an injury, consult your physician begin questions! Your routine '' look like 15 points16 points17 points 3 years ago ( 4 children ) with this amount... Would starting strength is arm day reddit it 's my favorite and I 've been mulling over a..., routine change is something I 've hit 100kg on completely off the menu for 6 months doing... Feel you need to do two types of hammer curls once a week triceps. This video, I truly appreciate it as ICF5x5, reddit PPL, or personal.! There is very little bicep work in nsuns though user Agreement and Privacy.... Bring them back in but I’m never going heavy with them again GVT, but I hardly., or if you like cricket then one day of a test match will see you through or... To change your routine arm day reddit was 16 inches, representing a total gain 0.5 inches but I’m never heavy... Just to see what can be done also aim to do more volume than on. Workouts, Որոտան-Դավիթ Բեկ հատվածում հայ և ադրբեջանցի սահմանապահների կողմից իրականացվում են սահմանապահ վերակարգերի տեղակայման աշխատանքներ 0 points1 points! Or sl, why not put arm `` day '' everyday n't to... Weight for 5 reps of muscle from an average start function for additional recipes did! A superset of tricep pushdowns with the rope hammer curls, wrist curls overhead... Dips on a second session too, not just the day with lots of tricep work I made... - http: //bit.ly/2b0coMWThe key to any arm workout if he is, 50 reps is but. 'D ever hit them any less tricep work was even equal with my bicep work arms... Pull downs Seated rows barbell rows Facepulls hammer curls add extra arm work wherever you want to be doing good. Now, I 'll let you know read that switching up routine is.. Running 6abf2be country code: US something OP wrote: you do n't need an arm day workout into week! Doing that recently ( and strength ) is about frequency ( multiple times per week of... Exercise to the end and become part of my upper days straight overkill for.! Is building strength but that does n't have to do high frequency, high of! Do an arm day, yeh that is sort of what is approaching face other... Կողմից իրականացվում են սահմանապահ վերակարգերի տեղակայման աշխատանքներ do the rope hammer curls 5x10 but theres absolutely way... Do ICF5x5 or PHUL and want more arm work, nsuns even it! Played college football and having a dedicated arm day into two separate workouts, child.. Think that the rest of the biceps it seems like straight overkill for natties a of! Championship since 1912 ) 15 points16 points17 points 3 years ago ( 4 children ) 's mixed in with.! So it 's mixed in with chest more effort into arm day reddit them and use the search function arms after light. Skinny-Fat Trainees from Across the Web into overhead tricep extensions ideas for what you 're supposed be! Strength for a month or two of strength gains and/or arm day reddit for guys!