My arms have always lacked, biceps especially and my tri's have been descent. I usually was scared of overtraining them so i stuck to 1x/week , maybe 2x here and there. Well i said fuck it, lemme try a new approach. i been following this 6 week routine i found in muscle & fitness....no flaming please..haha. i been hitting biceps 3x/week, mon-wed-fri , im just starting the 3rd week, my arms are 3/4" bigger (doesnt sound like much, but when i look at them in the mirror, its a huge difference)..im taking 500mg/test...but even on previous cycles, i have never had great arm growth. I'm posting this for anyone who has had problems with there arms growing like me. I Know some of the genetically gifted folks are gonna be like " i dont even need to train my arms, they get enough from deadlifts and bench presses" or " 1x/week hit them hard and they willl grow" well i tried that and that shit dont work for me. If anyone wants me to post the routine , just ask.
Bigtime arm growth, training them 3x/week
- Thread starter justinf
- Start date
Mudge
Community Veteran
I've done an overtraining program with good results, but switch them up. One big mistake alot of people make is they switch thier routine, fine good results then thing its the holy fuckin grail of workout routines, and never do anything else but that.
Arms are small remember, they dont need much. I do 3 sets for biceps after my back workout and I'm done, no different from me doing more sets.
Arms are small remember, they dont need much. I do 3 sets for biceps after my back workout and I'm done, no different from me doing more sets.
Whatever works bro. 3/4" is a major gain in arm size. I'm in my second week of Hypertrophy Specific Training, which involves doing a whole-body workout 3x per week.
Here is a website all about it:
http://www.hypertrophy-specific.com/hst_index.html
Here is a website all about it:
http://www.hypertrophy-specific.com/hst_index.html
Mudge
Community Veteran
Mine was a 3 months thing, but it had several change ups throughout. Whole body 3x a week, 2 workouts per day, working up to 12 for most major bodyparts at about the half way point. Rest periods also changed up. It was the most ass kicking I'd ever been through, I still have the stretch marks about 10 years later.
This was known as the Bulgarian program which was later said to be complete BS by Phil Hernon, who was involved in the project to some extent, as was Tom Platz.
Have considered going back to trying it, but at my age I dont believe I have the time, or energy to do it for that long. I do like HST now and again though.
This was known as the Bulgarian program which was later said to be complete BS by Phil Hernon, who was involved in the project to some extent, as was Tom Platz.
Have considered going back to trying it, but at my age I dont believe I have the time, or energy to do it for that long. I do like HST now and again though.
compman
New member
Well mine are 20" and I trained them 3x week for many of years until my arms were where I wanted them. If I got the occasional elbow pain, I backed off. Now I train them 2x week but I always keep a dumbell next to my desk in case I want to do some curls and pump up my arms.
Go for it!!!!
Go for it!!!!
Similar threads
