My Bi's

[Kuestone]

So I want to make my arms bigger. How many days a week should I train my arms?a.k.a Triceps/Biceps. Right now i do triceps and biceps 3 times a week. Should I only do it twice.

[_Wolf_]

3 days a week is hopeless....

Arms = 1x a week
Squats = 3x

here, read this thread posted by 0311.... it'll answer all your doubts.. and if you need a routine, you know whom to PM... (read my title)
http://www.bodybuilding.net/training...wing-1451.html

[Kuestone]

awesome thanks

[_Wolf_]

Originally Posted by Kuestone

awesome thanks

no problemo.....

[Darkhorse]

Originally Posted by Kuestone

So I want to make my arms bigger. How many days a week should I train my arms?a.k.a Triceps/Biceps. Right now i do triceps and biceps 3 times a week. Should I only do it twice.

The more the merrier so long as you keep the daily volume restricted. 1-2 sets every other day is fine. Myself and Dr.X have seen our arms respond better to high reps..Such as 12-20 reps as heavy as you can handle safely with near perfect form. Exercises I recommend are:

Biceps: Standing barbell curls and incline curls
Triceps: Weighted dips, skullcrushers, reverse grip pressdowns
Forearms: Standing reverse curls and hammer curls

Remember that if you really work on your upper forearm with exercises such as those, it'll give your arms a much, much bigger look to them. This seems to ellude most people's thinking.

In a small way, I also agree with Anuj. I do not agree that what you're doing is hopeless working arms thrice a week..My arms respond to 2-3 times per week. But, if you focus 100% on heavy pressing a la benching, ect.. And pulling a la barbell rows, pulldowns, ect.. Your arms will grow faster than if you were to address them with direct work such as isolations. To make a general comparison, I would rather have heavy barbell rows pulling 300 lbs than 40 lb preacher curls. You follow the line of thinking?

I don't know what you're doing for a routine, but if you are doing 2-3 times a week for all your muscles, and if you're doing heavy pressing/pulling, then work arms with no more than a set, maybe two.

The following is an example in frequency and how to control the overall volume in each:

Monday: 2 sets
Wednesday: 2 sets
Friday: 2 sets
= 6 total sets per week

or

Monday: 3 sets
Thursday: 3 sets
=6 total sets per week

[_Wolf_]

Originally Posted by 0311

My arms respond to 2-3 times per week. But, if you focus 100% on heavy pressing a la benching, ect.. And pulling a la barbell rows, pulldowns, ect.. Your arms will grow faster than if you were to address them with direct work such as isolations. To make a general comparison, I would rather have heavy barbell rows pulling 300 lbs than 40 lb preacher curls.

thats what i meant... sorry if it didnt come out that way....

[BG5150]

Many people get biiger arms w/out direct work. Benching and rows and chins will help do the trick. (Oh, and, of course, squats)