Quote:
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.
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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