arm day reddit

I'm leaning on doing a cut. If he is, 50 reps is okay but not enough for the targeted results OP wants specifically for arms. Pull downs Thanks! 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 … I didn't train my triceps enough. Temporary bans will be handed out. If I remember, I'll let you know. Yep only bicep work I ever did was hammer and bicep curls. Triceps wrap around the bottom of the upper arm while the bicep sits on top. I just do a curl/pressdown/facepull circuit at the end of my upper days. You can DL and bench with dumbbells. Considering the size of the biceps it seems like straight overkill for natties. Posts advertising products or services. Thoughts on arm day. Your arms will explode. 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. 'Critique my Program' posts - instead see our FAQ for suggested routines. If you want to be extra focused on the different parts of your arm, break arm day into two separate workouts,. 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). I'm doing arms twice a week. Not really. They’re overdone and unoriginal. This sub is for GAINING, not re-comping. Not really. [–]Plyphon[S] 1 point2 points3 points 3 years ago (3 children). Best way to grow your arms is to do high frequency, high volume accessory arm work in addition to your compounds. I’m a few years removed from college and have continued the same path. And as this program is fairly high in volume, provided you have adequate protein and calorie intake, you should see an increase in size. The mods WILL delete any post or comment we feel is not a good fit, regardless of any sidebar or FAQ statements. Bicep ez-curl bar 21s 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. The u_Arm-day community on Reddit. (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) You may need to hop onto a program such as ICF5x5, Reddit PPL, or the /r/nsuns 5-3-1 program. 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. Honestly nsuns includes a ton of tricep work (bench, OHP, incline bench, CG bench) so tri's should be fine. I’ve managed to fuck mine up pretty good after 6 months of doing a bro day a week for biceps. Add another 3-4 sets of a different type of bicep/tricep exercise to the end of the routine. PHUL looks like a great routine, but theres absolutely no way I'd be able to consistently do that in my gym. 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. Yes, maybe. I added Hammer Curls once a week and my biceps are starting to really explode. [–]esccx120-150-190 (6'0") 0 points1 point2 points 3 years ago (1 child). [–]HyperactiveToast160-178-180 (5'11) 0 points1 point2 points 3 years ago (0 children). Hammer curls Edit: this is my arm – natty, having done my 100+ Reps bicep session 1 (sometimes, but rarely, two) time per week. Follow my IG Chelsey_bates. 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. all you did was curls 5x10 and hammer curls 5x10? I wouldn't give them their own day, but adding more arm workouts at the end of your routine will help. I've had steady gains/progress from doing this. A post doesn't have to violate a rule to suck, sometimes people get creative. I'm mostly just trying to say, once a week for your arms isn't going to be enough if you want significant growth. Those weights for 5 sets of 5, sorry forgot that. [–][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’ll fly in the face of other recommendations here. Naturals would have to do more volume than those on gear. My main lifts are measly besides maybe the deadlift which I've hit 100kg on. You may politely ask, but do not outright accuse. [–][deleted] 1 point2 points3 points 3 years ago (2 children), [–][deleted] 0 points1 point2 points 3 years ago (0 children). Thanks, looking forward to giving this a go. In fact the opposite is true. Sure, the main focus is building strength but that doesn't mean you can't focus on hypertrophy. personal training). You will be banned. 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. 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'. 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. 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. [–]Lognogs155-185-205 (5'11") 1 point2 points3 points 3 years ago (1 child). My arms blew up from nSuns after adding more accessories. [–]Plyphon[S] 0 points1 point2 points 3 years ago (11 children). If I skip anything it's arm day. Here are some ideas for what you're talking about though. 37 votes, 96 comments. Yeah but it seema.your numbers sent progressing like they should, a workout change might help fix that. Use of this site constitutes acceptance of our User Agreement and Privacy Policy. Triceps, I swear by pushdowns. I've done it occasionally and it's such a fucking crazy workout. Do not blatantly accuse fellow redditors of steroid use. You can add skull crushers, concentration curl, preacher curls, and tricep dips. By using our Services or clicking I agree, you agree to our use of cookies. It's quick but gets the job done. You don't have a "high metabolism"... You simply aren't eating enough! The last rep on the last set should be close to failure. Straight bar pushdowns or skullcrushers work well as your first tricep exercise of the day. While on top of gaining muscle elsewhere. If you want big arms it only makes sense to put more effort into training them. Inclined Dumbbell Curls & Overhead Extensions, Rope Hammer Curls & Bentover Tricep Kickbacks. Discover and Share the best GIFs on Tenor. Clickbait titles. 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. I don't think I'd ever hit them any less. [–]Plyphon[S] 0 points1 point2 points 3 years ago (1 child), [–]Lanko 0 points1 point2 points 3 years ago (0 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. Arms recover fast, you won't overtrain. nSuns' programs aren't just a strength building program, he's said so himself. 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. [–]MonsterKabouter 1 point2 points3 points 3 years ago (1 child), Doing more arm work will definitely result in more arm gains. [–][deleted] 0 points1 point2 points 3 years ago (4 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. If you do ICF5x5 or PHUL and want more arm work, just add more. I'd just like to give it a go for a while, bro out, you know? [–]alrightok 1 point2 points3 points 3 years ago (1 child). Barbell curls. 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. I moved onto PHUL after 3 months but it's more important to track your weights and make sure you're improving each time. Press question mark to learn the rest of the keyboard shortcuts. I played college football and having a dedicated arm day during training never seemed to be a logical use of time. Are you doing the normal 5 day nsuns? 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). Yeah the n-Suns routine even states that the OHP day is basically optional. I had to take curls completely off the menu for 6 months after that. I like to do bicep curls as a super set with incline bench and CG bench. Any suggestions welcome! If you're not doing bicep/tricep isolation movements frequently, then you wont get big arms. Not to be douchey humblebrag but if my tricep work was even equal with my bicep work my arms would be far more impressive. Also nsuns 5-day routine has a day specifically for close-grip bench and accessorie woek for arms. Programs are a moldable guideline. It completely neglects that I'm also hitting the triceps on the push days. 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. 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. Try to stick to it mostly but add/swap things where you feel you need to for future programs. Reddit gives you the best of the internet in one place. Look into metallicadpa reddit PPL maybe, or if you wish to keep the strength training going use PHUL or PHAT. No being a dick, slurs, or personal attacks. The perfect Arm Day Gym Animated GIF for your conversation. It's my favorite and I've made the most progress with my physique on this split. That's why he lists bodyparts during each day. 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. To add to this and address something OP wrote: You don't need an arm day. Almost 75% of your musculature is located in your lower body and your back. Arm gains - what would an "arm day" look like? Arm day has to be used intelligently by blowing up your triceps and not over-training your biceps. Common knowledge on here is that heavy compounds are best for building arm size. Strength and size are fairly strongly correlated. Facepulls It takes like 10 minutes. (self.gainit). 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. © 2020 reddit inc. All rights reserved. PLEASE DON'T ASK THIS QUESTION! So my "arms" day is built in with chest. If it were me, I think I'd knock off one exercise of each and do three each per day. Reddit gives you the best of the internet in one place. In terms of other routines, Shortcut to Size is good if you want to spend too much time in the gym. Information and discussion for people looking to put on lean weight. So would adding a bro day of heavy curls and stuff be of no value then? I wouldn't show up for just arms. Bench and squats are shit in comparison. Maybe. The high volume of pressing is already good for triceps, and the pulling you're supposed to be doing is good for biceps. Tricep handle pull down If you're benching and doing OHP you will make some triceps gains. I'm working on uploading my workouts for you guys to watch and use! Biceps Brachii. 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. Just add arm exercises at the end of your workout; if you are running short on time you can superset. 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. Achievements that will not lead to a constructive discussion should be posted in the weekly Success Sundays thread. 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. Is there an app like Strava but for weight lifting? It's more about getting a strong pump. [–]Trap_City_Bitch5'10 | 145 – 200lb | 4 points5 points6 points 3 years ago* (6 children). 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. 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). Racist, sexist, sexual and general negative content. I also aim to do dips on a second session too, not just the day with lots of tricep work. 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. 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. Asking for medical advice. 03 … It's just an experiment I'd like to run for a month or two. Thanks man, that looks great. Heh, yeh that is sort of what is approaching. 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. If you're doing ss or sl, why not put arm "day" everyday. Not if he's only doing biceps 1x per week. If you have a brand new account, you must build karma in other subs before posting or commenting here. It's chest/back, shoulders/arms, legs. But, it's not enough on it's own, so add 2-3 bicep and tricep accessories at the end. Biceps. Form Checks - Use Form Check Friday over at /r/weightroom. 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. [–]andrewgore96 0 points1 point2 points 3 years ago (3 children), The premise of SS or SL is to gain serious strength on the key lifts. Common knowledge on here is that heavy compounds are best for building arm size. 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. Pretty stupid to not do isolation work, nSuns even encourages it. It's been good for my arms so far. Barbell curls with an EZ bar have been good for me. Think of how your arms move, and pick some warmups/exercises that are similar. Do not post titles that force people to open the thread to view the question. Don't knock it till you try! 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. 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). That being said, routine change is something I've been mulling over for a while, but it's another topic all together. I've been doing starting strength for a year now, had some great gains, chest, shoulders and legs are looking good. [–]phomaniac155-156-165 (5'6") 7 points8 points9 points 3 years ago (5 children). 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. Tricep extensions behind the head [–]zephyrize 0 points1 point2 points 3 years ago (0 children). (e.g. Ditch arm day and instead hit the biceps directly with one exercise for 2-4 sets three or four days a week. ... You really don't need an arm day if you have the time to add on arm exercises after every work out or two. My biggest price of advice would be to change your routine. Skull crushers with dumbells would work! ԱԱԾ 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. Depending on what variation of row you do, you might not get enough stimulus for your biceps for significant growth. I just repeat and take a day off or 2 whenever I feel like I need to. Cookies help us deliver our Services. You Can watch Oklahoma vs Iowa State Live Stream Online Free At the same time, No. For me, the resulting size was 16 inches, representing a total gain 0.5 inches. 5x10 bicep and 5x10 or sometimes 4x12-15 hammers. But, come on, a 1,000-rep arm workout? After skullcrushers, I like to do a superset of tricep pushdowns with the rope directly into overhead tricep extensions. Change it up to an Arnold split. Tricep rope pull down 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. 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? If you have a special condition or need advice on an injury, consult your physician. That's stupid logic. Hope that helps! [–]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). Drop that day, make day one shoulder day, and make day 3 arm day. Close. Please Note: There are minimum account age & karma requirements. Effectiveness. Personally, I don't love GVT, but I know people who do, so maybe it'll work for you. Rendered by PID 18407 on r2-app-03e885b7b605094b5 at 2020-12-23 00:43:23.297549+00:00 running 6abf2be country code: US. Might add some pullups tonight, cheers! Weighted pull ups. SS works for me right now, I still feel it's making gains for me. I made a mistake thinking bench/OHP would be enough and only really needed 40-60 tricep reps 1x per week. We are not a replacement for a doctor. Just do more arm work? instead see our FAQ for suggested routines. I go to the gym at 5am and never have to wait for a thing. [–]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. and join one of thousands of communities. Find communities you're interested in, and become part of an online community! I've found and read that switching up routine is important. barbell rows If you are watching this video, I truly appreciate it! Sometimes the best way to shock a muscle is to annihilate it—but in a good way. [–]andrewgore96 0 points1 point2 points 3 years ago (5 children). If you like cricket then one day of a test match will see you through, or a couple of football matches. There's a routine that I modified some that I've really liked recently, but I can't remember what it's called. 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. Good luck! [–]Plyphon[S] 1 point2 points3 points 3 years ago (1 child). Get the same hours of sleep and I see no reason there should be. This is silly. 6 Iowa State is in position to win its first conference championship since 1912. I just mean that as an example of what I do for arms. [–]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). Then you need to deload, do more accessory, more volume or try negatives. There's nothing wrong with adding curls and pushdowns. I have huge arms but I can hardly unlock my door because pronation hurts so bad now. Lighter weight higher volume for me with curls. Get an ad-free experience with special benefits, and directly support Reddit. 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. Doing nsuns, made nice gains, but I feel like my arms are lagging. Those demolish my triceps. 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. 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. 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). I was wondering what wuld be a good number of sets for each the bi n … I do 5 sets of 20 for the first one and 5 sets of 10 for the second. I think it's time to swap routine instead of changing SS. but I'd like to just run this as an experiment for a month or two, just to see what can be done. [–]HyperactiveToast160-178-180 (5'11) 2 points3 points4 points 3 years ago (10 children). You don't need to do two types of hammer curls. Masturbation/Penis jokes will result in a ban. ), [–]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. 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. 21's, zottman curls, hammer curls, wrist curls, overhead presses, bench dips, etc. What are your numbers on the main compound lifts? Keep in mind Rich Piana uses hardcore steroids so what works for him could fuck up someone who is natural. Thoughts on arm day. [–]HyperactiveToast160-178-180 (5'11) 0 points1 point2 points 3 years ago (4 children). Maybe OP doesn't wasn't small biceps? YMMV. 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.

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