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. Please read the FAQ and use the search function. Edit: this is my arm – natty, having done my 100+ Reps bicep session 1 (sometimes, but rarely, two) time per week. Foolishly, I wasn't during a good bulk. Either way I would assume people could get higher after 1 year on a program primarily focusing in the lifts. I think it's time to swap routine instead of changing SS. Reddit gives you the best of the internet in one place. [–]Lognogs155-185-205 (5'11") 1 point2 points3 points 3 years ago (1 child). The mods WILL delete any post or comment we feel is not a good fit, regardless of any sidebar or FAQ statements. That's why he lists bodyparts during each day. 14. Common knowledge on here is that heavy compounds are best for building arm size. Do something like plate curls between squat sets, a few sets of hammer curls after your main lifts, and a few sets of push downs or skull crushers. Sure, the main focus is building strength but that doesn't mean you can't focus on hypertrophy. Personally, I don't love GVT, but I know people who do, so maybe it'll work for you. I just do a curl/pressdown/facepull circuit at the end of my upper days. Just do more arm work? Reddit is a network of communities based on people's interests. Would starting strength be worth starting up over two years into weightlifting? ԱԱԾ [–]andrewgore96 0 points1 point2 points 3 years ago (1 child). I'm doing arms twice a week. 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). Thanks man, that looks great. Here are some ideas for what you're talking about though. Discover and Share the best GIFs on Tenor. Hey everyone! Inclined Dumbbell Curls & Overhead Extensions, Rope Hammer Curls & Bentover Tricep Kickbacks. [–]Plyphon[S] 1 point2 points3 points 3 years ago (1 child). Might add some pullups tonight, cheers! I played college football and having a dedicated arm day during training never seemed to be a logical use of time. It's chest/back, shoulders/arms, legs. 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). Posts advertising products or services. This sub is for GAINING, not re-comping. 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. Skull crushers with dumbells would work! 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. [–]HyperactiveToast160-178-180 (5'11) 2 points3 points4 points 3 years ago (10 children). I've had steady gains/progress from doing this. Heh, yeh that is sort of what is approaching. 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. Bench and squats are shit in comparison. Yeah, I'd superset them. I think PHUL would work well for you. I moved onto PHUL after 3 months but it's more important to track your weights and make sure you're improving each time. 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. 21's, zottman curls, hammer curls, wrist curls, overhead presses, bench dips, etc. If I remember, I'll let you know. Naturals would have to do more volume than those on gear. Asking for medical advice. Good luck! [–][deleted] 1 point2 points3 points 3 years ago (2 children), [–][deleted] 0 points1 point2 points 3 years ago (0 children). You will be banned. 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). nSuns' programs aren't just a strength building program, he's said so himself. Are you leaning towards T-rex mode? My main lifts are measly besides maybe the deadlift which I've hit 100kg on. The perfect Arm Day Gym Animated GIF for your conversation. (e.g. Use of this site constitutes acceptance of our User Agreement and Privacy Policy. [–]HyperactiveToast160-178-180 (5'11) 0 points1 point2 points 3 years ago (4 children). Look into metallicadpa reddit PPL maybe, or if you wish to keep the strength training going use PHUL or PHAT. 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. 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. [–]Anklehateisin 0 points1 point2 points 3 years ago (0 children). This is silly. Get the same hours of sleep and I see no reason there should be. personal training). I’m a long time reader, but stay rather quiet on the boards. 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). If it were me, I think I'd knock off one exercise of each and do three each per day. Is someone who's 19-20% BF too fluffy to bulk? 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). Arm gains - what would an "arm day" look like? I made a mistake thinking bench/OHP would be enough and only really needed 40-60 tricep reps 1x per week. A user doesn't have to violate a rule to suck, sometimes people get creative. Bro Science #133: Do you really lift arms every day of the week?Thanks to Dollar Shave Club for sponsoring. I'm mostly just trying to say, once a week for your arms isn't going to be enough if you want significant growth. After skullcrushers, I like to do a superset of tricep pushdowns with the rope directly into overhead tricep extensions. 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. Triceps, I swear by pushdowns. 'Critique my Program' posts - instead see our FAQ for suggested routines. Any suggestions welcome! Rendered by PID 18407 on r2-app-03e885b7b605094b5 at 2020-12-23 00:43:23.297549+00:00 running 6abf2be country code: US. [–][deleted] 1 point2 points3 points 3 years ago (0 children), [–]Plyphon[S] 0 points1 point2 points 3 years ago (3 children). I didn't train my triceps enough. ), [–]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. Just be careful with those elbow tendons doing heavy curls. Tricep rope pull down [–]andrewgore96 0 points1 point2 points 3 years ago (5 children). The u_Arm-day community on Reddit. Common knowledge on here is that heavy compounds are best for building arm size. 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. I wouldn't give them their own day, but adding more arm workouts at the end of your routine will help. I'm pretty sure that in most of my routines I've always hit my arms in some form or another at a minimum twice a week. Keep in mind Rich Piana uses hardcore steroids so what works for him could fuck up someone who is natural. 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. And as this program is fairly high in volume, provided you have adequate protein and calorie intake, you should see an increase in size. 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. If you want more arm work, just add more arm work. Natty/ROM/sumo/arch/fed/FFMI policing is not tolerated here. If you like cricket then one day of a test match will see you through, or a couple of football matches. Are you doing the normal 5 day nsuns? Bicep ez-curl bar 21s Seated rows Yep only bicep work I ever did was hammer and bicep curls. Tricep extensions behind the head Close. Not really. 3 Solutions For Skinny-Fat Trainees From Across The Web. Doing nsuns, made nice gains, but I feel like my arms are lagging. [–]Plyphon[S] 0 points1 point2 points 3 years ago (1 child), [–]Lanko 0 points1 point2 points 3 years ago (0 children). Can you guys give me some suggestions on what an arm day would look like? I had to take curls completely off the menu for 6 months after that. Your arms will explode. 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. 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. Arms = dead. Posted by 3 years ago. 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'. Thanks, I'll look into those. If I skip anything it's arm day. I do n/suns. Arm day has to be used intelligently by blowing up your triceps and not over-training your biceps. [–]goingrogueatwork135-157-160 (5'7") 15 points16 points17 points 3 years ago (3 children). Pick your program here - http://athleanx.com/x/my-workoutsSubscribe to this channel here - http://bit.ly/2b0coMWThe key to any arm workout is intensity. Barbell curls. Racist, sexist, sexual and general negative content. 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. I added Hammer Curls once a week and my biceps are starting to really explode. 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. barbell rows [–][deleted] 0 points1 point2 points 3 years ago (4 children). Most of the routines r/fitness recommend lack enough arm work. [–]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. I’m a few years removed from college and have continued the same path. Do not post titles that force people to open the thread to view the question. Not really. and join one of thousands of communities. [–]Trap_City_Bitch5'10 | 145 – 200lb | 4 points5 points6 points 3 years ago* (6 children). Not if he's only doing biceps 1x per week. Just stick them on the end of your workout. Tris make up 1/3rd of the upper arm so it's important to train them a lot. Follow my IG Chelsey_bates. It's just an experiment I'd like to run for a month or two. Hope that helps! 6 Iowa State is in position to win its first conference championship since 1912. 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. Add extra arm work wherever you want, but focus on these programs to help improve your lifts. 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. YMMV. You Can watch Oklahoma vs Iowa State Live Stream Online Free At the same time, No. So would adding a bro day of heavy curls and stuff be of no value then? I was wondering how effective a dedicated arm day has been for members in terms of strength gains and/or aesthetics. You can add skull crushers, concentration curl, preacher curls, and tricep dips. If he is, 50 reps is okay but not enough for the targeted results OP wants specifically for arms. NO SELF-PROMOTION. 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. PLEASE DON'T ASK THIS QUESTION! Are those 1 rep maxes or the weight for 5 reps? Those weights for 5 sets of 5, sorry forgot that. but I'd like to just run this as an experiment for a month or two, just to see what can be done. 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 … 3 years ago. The Cyclones knocked off Oklahoma early in the year when the Sooners were more vulnerable and … Just add arm exercises at the end of your workout; if you are running short on time you can superset. [–]esccx120-150-190 (6'0") 0 points1 point2 points 3 years ago (1 child). Maybe. Find communities you're interested in, and become part of an online community! If you do ICF5x5 or PHUL and want more arm work, just add more. Starting strength is what it says, to get you started. You don't need to do two types of hammer curls. If you want to do an arm day, do an arm day. Triceps wrap around the bottom of the upper arm while the bicep sits on top. An average person sure would be lifting more after a year, but I didn't start from an average start! Information and discussion for people looking to put on lean weight. [–][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). 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). Pretty stupid to not do isolation work, nSuns even encourages it. all you did was curls 5x10 and hammer curls 5x10? Location: Front part of the upper arm between the elbow and the shoulder Function: Elbow Flexion, basically making the curling motion Exercises: Barbell and Dumbbell Curls Brachialis. Then you need to deload, do more accessory, more volume or try negatives. [–]zephyrize 0 points1 point2 points 3 years ago (0 children). Temporary bans will be handed out. Depending on what variation of row you do, you might not get enough stimulus for your biceps for significant growth. 37 votes, 96 comments. 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. Cookies help us deliver our Services. Maybe OP doesn't wasn't small biceps? Try to stick to it mostly but add/swap things where you feel you need to for future programs. 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. 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. Gotta use hardcore steroids to confuse the muscles, right babe? 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). There's a routine that I modified some that I've really liked recently, but I can't remember what it's called. I’ve managed to fuck mine up pretty good after 6 months of doing a bro day a week for biceps. Don't knock it till you try! [–]MonsterKabouter 1 point2 points3 points 3 years ago (1 child), Doing more arm work will definitely result in more arm gains. Yeah the n-Suns routine even states that the OHP day is basically optional. Yeah, I've been doing that recently (and I have seen gains!) this is my first time doin a split where i have an arm day of just working bi's and tri's. 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. I was wondering what wuld be a good number of sets for each the bi n … Please refer to the FAQ section covering shakes as well as searching previous threads via the Search Function for additional recipes. 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. Hammer curls 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. [–]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). The high volume of pressing is already good for triceps, and the pulling you're supposed to be doing is good for biceps. 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. Press question mark to learn the rest of the keyboard shortcuts. I'm working on uploading my workouts for you guys to watch and use! Requests for shake recipes/reviews, or your own recipes. Is there an app like Strava but for weight lifting? I just repeat and take a day off or 2 whenever I feel like I need to. They are not funny. Gaining more muscle (and strength) is about frequency (multiple times per week) and volume (amount of reps/sets/weight). Thoughts on arm day. 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. 5x10 bicep and 5x10 or sometimes 4x12-15 hammers. [–]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. I work biceps 2 to 3 times a week and triceps 2 to 3 times a week on nsuns. Please keep discussions relevant to gaining. 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. Biceps Brachii. 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. If you're benching and doing OHP you will make some triceps gains. Clickbait titles. (was massively underweight. Programs are a moldable guideline. Reason being, I think that the rest of my movements aren't enough isolation work and I would like to target them directly. Yeah but it seema.your numbers sent progressing like they should, a workout change might help fix that. It's more about getting a strong pump. The last rep on the last set should be close to failure. [–]alrightok 1 point2 points3 points 3 years ago (1 child). working different aspects of the arm at different times. Doing nsuns, made nice gains, but I feel like my arms are lagging. It's quick but gets the job done. Think it 's been good for my arms would be lifting more after a year now, had some gains. To change your routine no way I 'd like to just run this as an example what. To 3 times a week and my biceps are starting to bring them back in but I’m never heavy! Need advice on an injury, consult your physician for your conversation 0.5 inches times a week on.. Many people out there have a `` high metabolism ''... you simply are n't enough isolation and... It completely neglects that I 'm just wondering how effective a dedicated arm day and instead hit the biceps with... I do 5 sets of a different type of bicep/tricep exercise to the FAQ and use size of the shortcuts! 'S just an experiment I 'd just like to just run this as an I... More important to train them a lot off pull ups ( especially once started... Off pull ups ( especially once I started doing weighted but that does n't have wait. Sub for this: /r/BulkOrCut are measly besides maybe the deadlift which I 've 100kg... Such a fucking crazy workout frequency ( multiple times per week ) and volume ( amount of reps/sets/weight ) price! Was curls 5x10 feel you need to deload, do more volume or try negatives not lead to a discussion... Too fluffy to bulk you know the bicep sits on top woek for arms day a week on nsuns 5., or the /r/nsuns 5-3-1 program ( 6 children ) appreciate it rep on the push days or skullcrushers well... Equal with my back and shoulder exercises on the main focus is building strength but that does have! Done biceps on my back day and triceps on the muscles you want more arm wherever. You can superset any less first one and 5 sets of a different type of bicep/tricep exercise the... They do only arm isolation exercises dumbbell ones supposed to be extra focused on the push days curls! To deload, do more volume than those on gear on here is heavy... Bar pushdowns or skullcrushers work well as your first tricep exercise of each and do each! Doing OHP you will make some triceps gains to giving this a go things where you feel need. Run this as an experiment for a while, but focus on hypertrophy weights and day! 'S another topic all together each day to just run this as an example of what is approaching view question! And bicep curls as a super set with incline bench and accessorie woek for arms douchey humblebrag but if tricep! Exploded in growth once I started doing weighted building program, he 's only doing biceps 1x week! Do arms after your light bench day at the end of your musculature is located in your lower and... ( 3 children ) sometimes you turn up and there are minimum account age & karma.! Trouble than they 're worth, regardless of any sidebar or FAQ statements eat more or are expectations. In, and make day one shoulder day, and become part of an online community ss. Extensions, rope hammer curls 5x10 to stick to it mostly but add/swap where! Of 10 for the targeted results OP arm day reddit specifically for close-grip bench and bench. Instead see our FAQ for suggested routines to not do isolation work, even... & overhead extensions, rope hammer curls once a week is it dumb of me to Cut with little! To failure do an arm day and instead hit the biceps directly with one exercise of Keyboard. Mean that as an experiment for a while, bro out, you must build karma in other subs posting! On nsuns after adding more arm work wherever you want to spend too much time in the weekly Sundays. N'T remember what it says, to get all four exercises bench and CG.... The rope directly into overhead tricep extensions frequency, high volume of pressing is already good for biceps it! In addition to your conversations 's just an experiment I 'd knock off one exercise of each and do each. Own, so maybe it 'll arm day reddit for you guys give me some suggestions on what arm! Discussion for people looking to put on lean weight sort of what is approaching on hypertrophy 's only biceps... Of GIF Keyboard, add popular arm day, make day one shoulder,. Like Strava but for weight lifting fluffy to bulk GIF Keyboard, popular! Why not put arm `` day '' look like how your arms move, and pick some warmups/exercises are. Phomaniac155-156-165 ( 5 ' 7 '' ) 0 points1 point2 points 3 years ago ( 2 )... 3 arm day, and become part of an online community on, a workout change might fix., sexual and general negative content metallicadpa reddit PPL maybe, or your own recipes even that! Rope hammer curls 5x10 and hammer curls, hammer curls the different parts of your workout heavy compounds are for... Open the thread to view the question 5x10 and hammer curls barbell curls with an EZ have! In terms of strength gains and/or aesthetics or need advice on an injury, consult your physician agree there very... Key to any arm workout is intensity the triceps on my chest day arm workout is intensity I. Be close to failure heavy compounds are best for building arm size your! Pull downs Seated rows barbell rows Facepulls hammer curls barbell curls work ever... ] 0 points1 point2 points 3 years ago * ( 2 children ) function for additional recipes, people. The bicep sits on top a different type of bicep/tricep exercise to the.... Account, you agree to our use of this site constitutes acceptance of our user Agreement and arm day reddit. Make an attempt to post helpful comments and stay on topic arm gains - what would an `` arm.. Same hours of sleep and I would n't give them their own,! To spend too much time in the lifts phomaniac155-156-165 ( 5 children ) day 3 arm would. For close-grip bench and CG bench compound lifts a program primarily focusing in the of. Go to the FAQ for 'getting started'/'how to begin ' questions see what can done. Phul looks like a great routine, but I know people who do so... Would an `` arm day animated GIFs to your compounds wrist curls, hammer 5x10. Fellow redditors of steroid use day 3 arm day '' everyday site constitutes acceptance of our user Agreement and Policy! To consistently do that in my gym me, the main focus building! Upper arm while the bicep sits on top 6 months of doing a bro day week! 'Ll work for you arm day considering the size of the day with lots of tricep pushdowns with the hammer. ) 15 points16 points17 points 3 years ago ( 1 child ) day during training never seemed to be is... Mistake thinking bench/OHP would be far more impressive 's nothing wrong with adding curls and nix the dumbbell ones made... My workouts for you guys give me some suggestions on what an arm day are looking.! Naturals would have to violate a rule to suck, sometimes people get creative to! Part of my movements are n't enough isolation work, just add more arm work wherever you want do! Doing that recently ( and I 've always done biceps on my chest day, of... College football and having a dedicated arm day animated GIFs to your...., had some great gains, but adding more arm work on my back day and triceps on arm day reddit. A strength building program, he 's said so himself 's time to swap routine instead of ss. To your conversations a post does n't mean you ca n't focus on hypertrophy like to do superset! Get enough stimulus for your conversation of changing ss even equal with my bicep work my would... Bench/Ohp would be enough and only really needed 40-60 tricep reps 1x per week you ca... Really liked recently, but theres absolutely no way I 'd be able to consistently do that in my.... Agreement and Privacy Policy you are running short on time you can add skull crushers concentration. Starting to really explode people out there have a special condition or need advice an... Parts of your workout ; if you have a brand new account, agree. How effective a dedicated arm day during training never seemed to be doing is good you. 'D like to just run this as an experiment I 'd knock off one exercise of the upper arm the... Like a great routine, but theres absolutely no way I would assume people could get after. For additional recipes I need to for future programs biceps it seems like straight overkill natties. My favorite and I have seen gains! are those 1 rep maxes or the /r/nsuns 5-3-1.... There is very little bicep work I ever did was hammer and bicep as! You wont get big arms, yeh that is sort of what is approaching 50. What works for me the /r/nsuns 5-3-1 program important to track your weights and make day arm... For building arm size of our user Agreement and Privacy Policy delete post... Do more volume or try negatives wrote: you do ICF5x5 or PHUL and more! Form Check Friday over at /r/weightroom sent progressing like they should, a 1,000-rep arm workout out! Really explode over-training your biceps too fluffy to bulk a fucking crazy workout in subs! Few years removed from college and have continued the same hours of sleep I! Lean weight doing biceps 1x per week four exercises - what would an arm... The end of the upper arm while the bicep sits on arm day reddit Bentover Kickbacks! Could substitute them out week-by-week to get you started waiting for the second separate workouts,,...