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How necessary is it to directly train arms?
Posted on 2/8/20 at 8:58 pm
Posted on 2/8/20 at 8:58 pm
Triceps get worked during pressing movements and biceps during pulling movements. If your arms are lagging they will be worked more because they will become the limiting factor muscle in the lift. Would energy/time spent on directly training arms be better used elsewhere?
10
Posted on 2/8/20 at 9:04 pm to sabes que
In what context? Powerlifting? No. CrossFit? No probably not. Bodybuilding? Yes you should probably have some bicep and tricep specific exercises. Probably don't need to dedicate a full workout to them though.. some good burnout sets after compound movements are good stimulation
This post was edited on 2/8/20 at 9:33 pm
Posted on 2/8/20 at 10:36 pm to sabes que
To maximize hypertrophy gains, yes. Still get good gains without doing it though. 
Posted on 2/9/20 at 10:27 am to sabes que
If you want big arms it’s absolutely advisable. If you don’t, then you can skip.
I remember when I added an arm day to my workout schedule (long time ago) my arms exploded in a few months time.
I remember when I added an arm day to my workout schedule (long time ago) my arms exploded in a few months time.
Posted on 2/9/20 at 10:37 am to sabes que
For bodybuilding, yes. For performance, depends or whether or not you need it, but usually no.
Posted on 2/9/20 at 9:28 pm to sabes que
Do you care about aesthetics?
Posted on 2/10/20 at 2:57 pm to sabes que
I'll add something not mentioned in this thread. Frequency.
Hitting them twice a week (accessory exercises) had better effect for me.
Hitting them twice a week (accessory exercises) had better effect for me.
Posted on 2/10/20 at 3:37 pm to sabes que
Arms are the easiest to train, IMO. You get bicep/ticep work in almost every major upper body movement. There are dozens of different curl variations that can be done with, barbell, dumbells, ez curl bar, cables, or bands. Arms recover quickly, so you can train them almost every other day.
Posted on 2/13/20 at 10:12 am to sabes que
It's not all about training to gain muscle mass, it's about training the movements themselves. Ie. If you stop doing curls, then you won't be as efficient at curling things than you would be if you were doing curls regularly. Even if the "size" of your biceps are the exact same, you won't have as good of muscle recruitment patterns and mobility in the movement.
This post was edited on 2/13/20 at 10:22 am
Posted on 2/13/20 at 11:56 am to LSU Patrick
quote:
Arms recover quickly, so you can train them almost every other day.
Hell right, brother. I usually alternate accessory work between bi's and tri's every day, then have a rest day where I work neither sprinkled in here and there randomly.
I have no problem admitting that my purpose for doing them is purely aesthetic. I've been losing weight, reshaping my body, and getting stronger/more athletic here over the past year or so, but no one really noticed until I started blasting my arms. Easy to see why the bro lifters focus on it so much (to a fault).
Posted on 2/13/20 at 2:11 pm to sabes que
you can adequately achieve size and strength on your arms by dedicating at least 3-4 compound movements (as mentioned in your OP) and 4-5 isolation movements with higher reps in your workouts IMO. for example: on back/bi's I use deadlifts, rack pulls, and pull-ups as the strength building compound movements. for hypertrophy movements i isolate my back with barbell rows, single arm rows, lat pull downs. and then isolate biceps with EZ bar, preacher, hammer, and cable curls for hypertrophy.
In short, I don't think you necessarily need an arm day, as long as you program a few isolation hypertrophy movements into your push/pull/chest & tri's/back & bi's days.
In short, I don't think you necessarily need an arm day, as long as you program a few isolation hypertrophy movements into your push/pull/chest & tri's/back & bi's days.
Posted on 2/14/20 at 7:28 am to carrguitar
quote:
no one really noticed until I started blasting my arms.
Let's hear your blasting arms programming then?
Posted on 2/14/20 at 8:28 am to numptythrubbers
quote:
no one really noticed until I started blasting my arms.
Let's hear your blasting arms programming then?
This reads like a Bane quote.
No one cared until I started blasting arms.
Posted on 2/14/20 at 8:30 am to sabes que
Arms lagging...does this refer to aesthetics or is it something functional?
For my gym workouts I have about 2.5 to 3 hours/week, spread out over 3-4 (or occasionally 2) sessions/week. With the 5-3-1 program I'm currently running, I don't have the time to focus on arms, plus if I have extra time in a week I would prefer to add a mobility workout or another squat day. That said, dips are awesome, and generally there is some variation of a bicep curls as a high-rep accessory exercise. Works great for me, and I don't feel like I need to add more.
Second point, most folks blast bi's and tri's, but don't focus nearly enough on forearms/grip. For me, increase in grip strength has had the best correlation to overall improvements. Weighted carries and farmers walks are my jam and I consider those arm training too, without doing 20 sets of bi's and tri's once a week.
For my gym workouts I have about 2.5 to 3 hours/week, spread out over 3-4 (or occasionally 2) sessions/week. With the 5-3-1 program I'm currently running, I don't have the time to focus on arms, plus if I have extra time in a week I would prefer to add a mobility workout or another squat day. That said, dips are awesome, and generally there is some variation of a bicep curls as a high-rep accessory exercise. Works great for me, and I don't feel like I need to add more.
Second point, most folks blast bi's and tri's, but don't focus nearly enough on forearms/grip. For me, increase in grip strength has had the best correlation to overall improvements. Weighted carries and farmers walks are my jam and I consider those arm training too, without doing 20 sets of bi's and tri's once a week.
Posted on 2/14/20 at 8:45 am to NOLALGD
quote:
farmers walks are my jam and I consider those arm training too,
I'm so jealous. I love farmers walks, but haven't been able to do them without my rib popping out since November.
Farmers walks will add mass all over.
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