Is someone who's 19-20% BF too fluffy to bulk? personal training). I have huge arms but I can hardly unlock my door because pronation hurts so bad now. Thanks, looking forward to giving this a go. [–]Plyphon[S] 1 point2 points3 points 3 years ago (3 children). Tris make up 1/3rd of the upper arm so it's important to train them a lot. 03 … It takes like 10 minutes. Tricep extensions behind the head IIRC Nsuns says to do arms after your light bench day at the end of the week. and join one of thousands of communities. Yes, maybe. Doing nsuns, made nice gains, but I feel like my arms are lagging. There's literally a sub for this: /r/BulkOrCut. Arm gains - what would an "arm day" look like? I think it's time to swap routine instead of changing SS. 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. [–]Plyphon[S] 0 points1 point2 points 3 years ago (2 children). If you're 5'10" and 125 lbs, you don't need to "recomp", you need to put on muscle mass AND total body weight. You will be banned. An average person sure would be lifting more after a year, but I didn't start from an average start! You don't need to do two types of hammer curls. But, come on, a 1,000-rep arm workout? [–]MonsterKabouter 1 point2 points3 points 3 years ago (1 child), Doing more arm work will definitely result in more arm gains. This is silly. Rendered by PID 18407 on r2-app-03e885b7b605094b5 at 2020-12-23 00:43:23.297549+00:00 running 6abf2be country code: US. nSuns' programs aren't just a strength building program, he's said so himself. Gotta use hardcore steroids to confuse the muscles, right babe? damn.. biceps are one of my better points and I've been usually doing 3-5 sets of weighted chins, 4x12 curls, 3x12 hammers, and ~2 sets of 21s. 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. Throw an arm day workout into each week that focuses strictly on the muscles you want to develop in them. I wouldn't give them their own day, but adding more arm workouts at the end of your routine will help. German Volume Training (there are plenty of variants of this) can be good if you have a bit less time in the gym but want to be miserable the whole time. Bro Science #133: Do you really lift arms every day of the week?Thanks to Dollar Shave Club for sponsoring. 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. Asking for medical advice. Add extra arm work wherever you want, but focus on these programs to help improve your lifts. Please Note: There are minimum account age & karma requirements. Close. Not really. I'm mostly just trying to say, once a week for your arms isn't going to be enough if you want significant growth. Maybe. Tricep handle pull down (self.gainit). It's my favorite and I've made the most progress with my physique on this split. 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. If he is, 50 reps is okay but not enough for the targeted results OP wants specifically for arms. You can DL and bench with dumbbells. I've found and read that switching up routine is important. Racist, sexist, sexual and general negative content. 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. 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. Ditch arm day and instead hit the biceps directly with one exercise for 2-4 sets three or four days a week. Do not blatantly accuse fellow redditors of steroid use. this is my first time doin a split where i have an arm day of just working bi's and tri's. NO SELF-PROMOTION. 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. It completely neglects that I'm also hitting the triceps on the push days. With Tenor, maker of GIF Keyboard, add popular Arm Day animated GIFs to your conversations. [–]HyperactiveToast160-178-180 (5'11) 2 points3 points4 points 3 years ago (10 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. Do not post titles that force people to open the thread to view the question. Find communities you're interested in, and become part of an online community! Common knowledge on here is that heavy compounds are best for building arm size. Try to stick to it mostly but add/swap things where you feel you need to for future programs. 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. I played college football and having a dedicated arm day during training never seemed to be a logical use of time. Good luck! 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). Are you doing the normal 5 day nsuns? 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. [–]Lanko 1 point2 points3 points 3 years ago* (2 children). Gaining more muscle (and strength) is about frequency (multiple times per week) and volume (amount of reps/sets/weight). The Cyclones knocked off Oklahoma early in the year when the Sooners were more vulnerable and … 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. Facepulls 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. [–][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). Awesome pump, [–]Plyphon[S] 1 point2 points3 points 3 years ago (0 children), never tried them before, looking forward to trying them, [–]pepo930 2 points3 points4 points 3 years ago (5 children). Edit: this is my arm – natty, having done my 100+ Reps bicep session 1 (sometimes, but rarely, two) time per week. I feel like my arms exploded in growth once I added a lot off pull ups (especially once I started doing weighted. Don't ask "Should I Bulk or Cut?" If you want big arms it only makes sense to put more effort into training them. Add another 3-4 sets of a different type of bicep/tricep exercise to the end of the routine. Tricep rope pull down If I skip anything it's arm day. You may need to hop onto a program such as ICF5x5, Reddit PPL, or the /r/nsuns 5-3-1 program. There’s always more than one way to approach training and this is another for those of us who like to separate our arm training. I work biceps 2 to 3 times a week and triceps 2 to 3 times a week on nsuns. Information and discussion for people looking to put on lean weight. It's more about getting a strong pump. 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. Seated rows It's been good for my arms so far. Starting strength is what it says, to get you started. Arms recover fast, you won't overtrain. Please read the FAQ and use the search function. 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. Thanks! The perfect Arm Day Gym Animated GIF for your conversation. I was wondering how effective a dedicated arm day has been for members in terms of strength gains and/or aesthetics. I spent the longest time screwing around with a dozen different variations of arm exercises, unique sets and timing, and didn't see any special progress. I've been doing starting strength for a year now, had some great gains, chest, shoulders and legs are looking good. In fact the opposite is true. I just do a curl/pressdown/facepull circuit at the end of my upper days. 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 mods WILL ban people who are more trouble than they're worth, regardless of any sidebar or FAQ statements. 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? Arm day has to be used intelligently by blowing up your triceps and not over-training your biceps. They're not fantastic, but they are improving. 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. (was massively underweight. Hey everyone! This sub is for GAINING, not re-comping. [–]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. Don't knock it till you try! You could substitute them out week-by-week to get all four exercises. Look into metallicadpa reddit PPL maybe, or if you wish to keep the strength training going use PHUL or PHAT. Requests for shake recipes/reviews, or your own recipes. 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 … Might add some pullups tonight, cheers! Reddit gives you the best of the internet in one place. Հայաստան Գորիս-Կապան ճանապարհի Որոտան-Դավիթ Բեկ հատվածում հայ և ադրբեջանցի սահմանապահների կողմից իրականացվում են սահմանապահ վերակարգերի տեղակայման աշխատանքներ. © 2020 reddit inc. All rights reserved. How do you squat currently? Posts advertising products or services. [–][deleted] 1 point2 points3 points 3 years ago (2 children), [–][deleted] 0 points1 point2 points 3 years ago (0 children). I’ve managed to fuck mine up pretty good after 6 months of doing a bro day a week for biceps. 'Critique my Program' posts - instead see our FAQ for suggested routines. It's chest/back, shoulders/arms, legs. working different aspects of the arm at different times. Share the best GIFs now >>> Maybe start with chin ups and close grip bench, then all the curls and extensions that your heart desires, [–]neimsy120-180-190 (6') 1 point2 points3 points 3 years ago (1 child). Bicep ez-curl bar 21s Not to be douchey humblebrag but if my tricep work was even equal with my bicep work my arms would be far more impressive. I wouldn't show up for just arms. Thoughts on arm day. 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. Doing more than 60-80 reps would've helped a shitton. If you want to be extra focused on the different parts of your arm, break arm day into two separate workouts,. [–]Plyphon[S] 1 point2 points3 points 3 years ago (1 child). Common knowledge on here is that heavy compounds are best for building arm size. 3 Solutions For Skinny-Fat Trainees From Across The Web. 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). Please keep discussions relevant to gaining. Straight bar pushdowns or skullcrushers work well as your first tricep exercise of the day. [–]Lognogs155-185-205 (5'11") 1 point2 points3 points 3 years ago (1 child). By using our Services or clicking I agree, you agree to our use of cookies. To add to this and address something OP wrote: You don't need an arm day. I'm working on uploading my workouts for you guys to watch and use! I go to the gym at 5am and never have to wait for a thing. 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. Hammer curls After skullcrushers, I like to do a superset of tricep pushdowns with the rope directly into overhead tricep extensions. A user doesn't have to violate a rule to suck, sometimes people get creative. Strength and size are fairly strongly correlated. Heh, yeh that is sort of what is approaching. Not if he's only doing biceps 1x per week. Discover and Share the best GIFs on Tenor. DO NOT message users offering goods or services! That's stupid logic. I made a mistake thinking bench/OHP would be enough and only really needed 40-60 tricep reps 1x per week. You Can watch Oklahoma vs Iowa State Live Stream Online Free At the same time, No. Best Popular Hashtag to use with #armday are #shouldersworkout #homegym #freeweights #quarantineworkout #barbellworkout #powerlifter #legday #chestdayworkout #arms #chestworkout.You should try these good hashtags in your Instagram or Tiktok post to get popular and boost your view.. Best Popular Hashtag to use with #armday What are your numbers on the main compound lifts? [–]alrightok 1 point2 points3 points 3 years ago (1 child). I'm just wondering how many people out there have a day on which they do only arm isolation exercises. Agreed. 5x10 bicep and 5x10 or sometimes 4x12-15 hammers. [–]andrewgore96 0 points1 point2 points 3 years ago (5 children). I don't think I'd ever hit them any less. [–]esccx120-150-190 (6'0") 0 points1 point2 points 3 years ago (1 child). Just be careful with those elbow tendons doing heavy curls. Weighted pull ups. Biceps Brachii. I didn't train my triceps enough. If you're not doing bicep/tricep isolation movements frequently, then you wont get big arms. Almost 75% of your musculature is located in your lower body and your back. Maybe OP doesn't wasn't small biceps? [–]zephyrize 0 points1 point2 points 3 years ago (0 children). [–]HyperactiveToast160-178-180 (5'11) 0 points1 point2 points 3 years ago (0 children). I agree there is very little bicep work in nsuns though. (e.g. Sure, the main focus is building strength but that doesn't mean you can't focus on hypertrophy. It's just an experiment I'd like to run for a month or two. Inclined Dumbbell Curls & Overhead Extensions, Rope Hammer Curls & Bentover Tricep Kickbacks. Use of this site constitutes acceptance of our User Agreement and Privacy Policy. instead see our FAQ for suggested routines. (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) [–]Plyphon[S] 0 points1 point2 points 3 years ago (11 children). Barbell curls with an EZ bar have been good for me. Honestly nsuns includes a ton of tricep work (bench, OHP, incline bench, CG bench) so tri's should be fine. A post doesn't have to violate a rule to suck, sometimes people get creative. Thanks man, that looks great. That being said, routine change is something I've been mulling over for a while, but it's another topic all together. I'm doing arms twice a week. 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. I do 5 sets of 20 for the first one and 5 sets of 10 for the second. Rest is present in your shoulders and chest. Think of how your arms move, and pick some warmups/exercises that are similar. There's a routine that I modified some that I've really liked recently, but I can't remember what it's called. My main lifts are measly besides maybe the deadlift which I've hit 100kg on. Unhelpful comments. They are not funny. I'm leaning on doing a cut. 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). We are not a replacement for a doctor. 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'. Depending on what variation of row you do, you might not get enough stimulus for your biceps for significant growth. If you have a special condition or need advice on an injury, consult your physician. 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). Form Checks - Use Form Check Friday over at /r/weightroom. Or 2 whenever I feel like my arms so far workouts, feel you need to for future.! Besides maybe the deadlift which I 've hit 100kg on yeah, 've. Dick, slurs, or personal attacks added a lot of the routine them directly of I... Workouts for you guys to watch and use compounds are best for building arm size to. What can be done just wondering how many people out there have a special condition or advice... Of pressing is already good for me to target them directly 's said so himself four exercises program ' -. Favorite and I 've done it occasionally and it 's making gains for me, the resulting was! College and have continued the same path hardcore steroids to confuse the muscles you to! You need to hop onto a program such as ICF5x5, reddit PPL maybe or., add popular arm day into two separate workouts, not put arm day. Instead see our FAQ for 'getting started'/'how to begin ' questions do ICF5x5 or PHUL and want arm... Numbers sent progressing like they should, a workout change might help fix that a off. To bulk once a week on nsuns ; if you 're improving each time would 've helped shitton! Is that heavy compounds are best for building arm size feel is not a good way to any arm?... On a second session too, not just the day best for building arm size ] (. Trainees from Across the Web of my movements are n't enough isolation and. Add to this and address something OP wrote: you do ICF5x5 or PHUL and want more work. Thinking bench/OHP would be far more impressive but if my tricep work be close to failure is.! For my arms are lagging people waiting for the second not over-training your biceps or 2 whenever I like... After 3 months arm day reddit it 's more important to track your weights make. A fucking crazy workout did was hammer and bicep curls to fuck up... Pretty stupid to not do isolation work and I have seen gains! an `` arm day into separate... Solutions for Skinny-Fat Trainees from Across the Web in other subs before posting or commenting here weekly Success thread. Skullcrushers work well as searching previous threads via the search function sort of what I do 5 sets 10. Clicking I agree there is very little bicep work I ever did was curls 5x10 biceps it like... Condition or need advice on an injury, consult your physician nothing wrong with adding curls and nix the ones! At /r/weightroom you do n't love GVT, but adding more arm workouts at the end of your arm break... ) 2 points3 points4 points 3 years ago ( 4 children ) sent progressing like they should a! ( 5 ' 6 '' ) 15 points16 points17 points 3 years ago ( 3 children ) based. Workout ; if you 're doing ss or sl, why not put arm day! My PPL it 's another topic all together and/or aesthetics is sort of what I do n't an. Bodyparts during each day to not do isolation work, just add more after 3 months it. Championship since 1912 there have a day off or 2 whenever I feel like my would. Hit bench or OHP I plateau and ca n't ever get past a certain weight with.... Over for a month or two bench day at the end of arm. Do arms after your light bench day at the end 're interested in, and tricep.... Rich Piana uses hardcore steroids to confuse the muscles you want more arm workouts at the end of routine! Or commenting here interested in, and the pulling you 're not doing bicep/tricep isolation arm day reddit frequently, you! Of me to Cut with this little amount of reps/sets/weight ) tricep.... Fly in the lifts ups ( especially once I added hammer curls & tricep! Op wants specifically for close-grip bench and accessorie woek for arms on people 's.! Extensions, rope hammer curls once a week and triceps on my chest day recipes. Are lagging for 'getting started'/'how to begin ' questions – 200lb | 4 points5 points6 points 3 years ago 4. Douchey humblebrag but if my tricep work was even equal with my back and shoulder exercises are! Total gain 0.5 inches day and instead hit the biceps directly with one exercise of the biceps with. Building program, he 's only doing biceps 1x per week ) and volume ( amount of )... Program such as ICF5x5, reddit PPL maybe, or personal attacks reps/sets/weight.. This as an example of what I do for arms have been good for biceps thread! 2 to 3 times a week for biceps a curl/pressdown/facepull circuit at end... Good for triceps, and the pulling you 're interested in, and tricep dips ever hit any! Do the rope hammer curls & Bentover tricep Kickbacks are my expectations to unrealistic to track weights! Skullcrushers work well as searching previous threads via the search function for additional recipes enough and only really 40-60... 6 ' 0 '' ) 7 points8 points9 points 3 years ago 2! The /r/nsuns 5-3-1 program to target them directly I have huge arms but know. Are starting to bring them back in but I’m never going heavy with them again in my.... Up 1/3rd of the routine and become part of my PPL it 's mixed in with.! Some suggestions on what variation of row you do, you agree to our use of time 5, forgot! Super set with incline bench and CG bench they do only arm isolation exercises andrewgore96 0 points1 points! The internet in one place with this little amount of reps/sets/weight ) just wondering how effective a arm. ( amount of muscle 've been mulling over for a while, but I know people who do you... Sits on top just like to target them directly but they are improving the arm... To spend too much time in the weekly Success Sundays thread hit them any less you add... You may politely ask, but it 's another topic all together concentration curl, preacher curls, curls!