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. I wouldn't show up for just arms. and join one of thousands of communities. The u/Every-Day-Is-Arm-Day community on Reddit. You can DL and bench with dumbbells. 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. [–]Plyphon[S] 0 points1 point2 points 3 years ago (2 children). Bicep ez-curl bar 21s Add another 3-4 sets of a different type of bicep/tricep exercise to the end of the routine. Here are some ideas for what you're talking about though. Maybe. Common knowledge on here is that heavy compounds are best for building arm size. 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. If you want big arms it only makes sense to put more effort into training them. There's nothing wrong with adding curls and pushdowns. Please keep discussions relevant to gaining. Just stick them on the end of your workout. My arms blew up from nSuns after adding more accessories. Yes, maybe. Triceps, I swear by pushdowns. Bro Science #133: Do you really lift arms every day of the week?Thanks to Dollar Shave Club for sponsoring. Clickbait titles. It's just an experiment I'd like to run for a month or two. Look into metallicadpa reddit PPL maybe, or if you wish to keep the strength training going use PHUL or PHAT. 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. 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. I’m a long time reader, but stay rather quiet on the boards. If you have a brand new account, you must build karma in other subs before posting or commenting here. 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). Do not blatantly accuse fellow redditors of steroid use. 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. © 2020 reddit inc. All rights reserved. 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). 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. We are not a replacement for a doctor. I have a strong coffee, leave my gym.kit out the night before and am out in 10 minutes...its just getting into that routine which can be tricky. I'm mostly just trying to say, once a week for your arms isn't going to be enough if you want significant growth. this is my first time doin a split where i have an arm day of just working bi's and tri's. [–]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). use the following search parameters to narrow your results: READ THE FAQ for 'getting started'/'how to begin' questions. I've found and read that switching up routine is important. [–]Plyphon[S] 0 points1 point2 points 3 years ago (1 child), [–]Lanko 0 points1 point2 points 3 years ago (0 children). Thoughts on arm day. Would starting strength be worth starting up over two years into weightlifting? That's why he lists bodyparts during each day. This sub is for GAINING, not re-comping. 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'. I was wondering how effective a dedicated arm day has been for members in terms of strength gains and/or aesthetics. [–]MonsterKabouter 1 point2 points3 points 3 years ago (1 child), Doing more arm work will definitely result in more arm gains. All exercises are 3x10 except for the 21s which is two sets of 21 reps. Hammer curls The high volume of pressing is already good for triceps, and the pulling you're supposed to be doing is good for biceps. Use of this site constitutes acceptance of our User Agreement and Privacy Policy. It's my favorite and I've made the most progress with my physique on this split. Cookies help us deliver our Services. Is there an app like Strava but for weight lifting? You may need to hop onto a program such as ICF5x5, Reddit PPL, or the /r/nsuns 5-3-1 program. Those demolish my triceps. Reason being, I think that the rest of my movements aren't enough isolation work and I would like to target them directly. Hammer curls Please read the FAQ and use the search function. PLEASE DON'T ASK THIS QUESTION! ... You really don't need an arm day if you have the time to add on arm exercises after every work out or two. Just do the rope hammer curls and nix the dumbbell ones. 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. If he is, 50 reps is okay but not enough for the targeted results OP wants specifically for arms. Skull crushers with dumbells would work! I was wondering what wuld be a good number of sets for each the bi n … Maybe OP doesn't wasn't small biceps? Agreed. Bench and squats are shit in comparison. 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