Hey all, just wondering if it would be beneficial to train lagging muscle groups twice a week when on cycle (Test only). I have strange genetics. My chest/back is huge and grows fast, while my arms grow at a very slow pace. Right now I have a biceps/triceps day that I train once a week. Would doing this routine twice a week (sunday/thursday) be beneficial? Normally, this could be detrimental due to over-training, but on cycle your body recovers faster.
Training lagging muscle groups twice a week on cycle
- Thread starter ch3mical
- Start date
theblitzkrieg
Blitzkrieg
Same here. My arms suck. Currently hit them 2-3x a week. Chest+tri, Back+bi, Shoulders+tri, Legs+bi. It's working well so far.
Hog928
Member
My personal opinion and a lot of people disagree but specially on cycle i truly dont believe you can over train. Im pushing arm workouts 3x a week now and im growing better then ever before. I believe people who say you over train is people who dont want to go that extra mile, stay at the gym an extra hour, push themselves to the limit and beyond. Just ask Rick Piana or Ct Fletcher about over training.
Mike24
New member
I have genetics as you my friend. I do chest bi and back tri.then at then end ofmy week i have an arm day. Thats what has worked best for me. On days my arms are paired with a bigger muscle group i go llighter use cables and machines and strive forbhigh reps and pump. Then on my arm day i stick to the heavy barbell and dumbell work. Got great results with that.
prisonsex
New member
Like you I have odd genetics. I get thick as fuck in the chest and back, but have a hell of a time growing my limbs (legs included). Over the last several years I have tried every routine I could get my hands on and oddly what works for me is;
Legs 2 times a week. High reps and high sets.
Arms indirectly 2X a week and directly every other week. On direct days only 3 exercises for bis and 3 for tri no more than 4 sets for bis and 4 sets for tris.
I know, this is extremely odd. I doubt this will work for you.....here is my point;
I have kept detailed logs (spreadsheets) that track everything from my diet, routines, blasts to my blood work, body measurements and supplments. After years of trial and error this is what I have found that works for me... You have to find what works for you. This best way to do this is to track everything.
Every Sunday I wake up take a piss, then go to exactly the same spot, with the same lighting and take a picture face, sideways and with my back to the camera; I then measure every part of my body. I do this fasted and on the second day of my days off, this way I can not confuse pump with growth.
*** I see guys saying you can't over train on gear. This maybe the case for some. This is not the case for me. I blast and cruise. If I don't take a week off every now and then I literally see my lifts go down, I start getting injuries and sick. Another thing is see is plateaus. These plateaus are obvious when I over train certian muscle groups......legs and arms for me.
Legs 2 times a week. High reps and high sets.
Arms indirectly 2X a week and directly every other week. On direct days only 3 exercises for bis and 3 for tri no more than 4 sets for bis and 4 sets for tris.
I know, this is extremely odd. I doubt this will work for you.....here is my point;
I have kept detailed logs (spreadsheets) that track everything from my diet, routines, blasts to my blood work, body measurements and supplments. After years of trial and error this is what I have found that works for me... You have to find what works for you. This best way to do this is to track everything.
Every Sunday I wake up take a piss, then go to exactly the same spot, with the same lighting and take a picture face, sideways and with my back to the camera; I then measure every part of my body. I do this fasted and on the second day of my days off, this way I can not confuse pump with growth.
*** I see guys saying you can't over train on gear. This maybe the case for some. This is not the case for me. I blast and cruise. If I don't take a week off every now and then I literally see my lifts go down, I start getting injuries and sick. Another thing is see is plateaus. These plateaus are obvious when I over train certian muscle groups......legs and arms for me.
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Metalhead
New member
agreed with time off. I usually do a month or 2 straight 4-5 days a week, then take a week off. It sucks taking time off in the gym, especially on cycle, but ive found it very beneficial for me
Appreciate all the advice so far.
If you were to train arms twice a week, would you do a different routine each time? Here is what I currently do on my Bi/Tri day:
- Close-Grip Bench (5x5)
- Barbell Curls (5x5)
- Dips (2x10)
- Incline DB Curls (2x10)
- Skullcrushers (2x10)
- Preacher Curl (2x10)
If you were to train arms twice a week, would you do a different routine each time? Here is what I currently do on my Bi/Tri day:
- Close-Grip Bench (5x5)
- Barbell Curls (5x5)
- Dips (2x10)
- Incline DB Curls (2x10)
- Skullcrushers (2x10)
- Preacher Curl (2x10)
Metalhead
New member
I do arms twice a week
For bi's i do
Close grip pull ups 3x10
Db curl 3x10
Hammer curl 3x10
Cable curl 3x10
Then finish with a cable curl burn out
For tri's i do
Bench dips 3x15
Tricep body raise, using a smith machine, grab the bar step back and lean under it, then raise with your tris 3x10
Cable "y" rope pulldown 3x10
Then cable y rope burn
This has been effective for me
For bi's i do
Close grip pull ups 3x10
Db curl 3x10
Hammer curl 3x10
Cable curl 3x10
Then finish with a cable curl burn out
For tri's i do
Bench dips 3x15
Tricep body raise, using a smith machine, grab the bar step back and lean under it, then raise with your tris 3x10
Cable "y" rope pulldown 3x10
Then cable y rope burn
This has been effective for me
