The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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Results 1 to 10 of 10
  1. #1
    Wannabebig Member
    Join Date
    May 2006
    Location
    Mickleton, New Jersey
    Posts
    77

    rest after arm workout

    I'm doing a good 9-12 set arm workout and i was wondering how many days in between i should rest...would 3 be enough?

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  3. #2
    Banned
    Join Date
    Dec 2005
    Location
    Toronto, Ontario
    Posts
    4,548
    Your arms are small. You don't need 9-12 sets of direct arm work per week, let alone every 4 days. Have you tried WWB1? It's a good routine that can be found here: http://www.wannabebig.com/article.php?articleid=25

  4. #3

  5. #4
    Wannabebig Member
    Join Date
    May 2006
    Location
    Mickleton, New Jersey
    Posts
    77
    thx...i really no nothing about weightlifting so im glad i found this website

  6. #5

  7. #6
    Occupational Hypnomania
    Join Date
    Oct 2005
    Posts
    716
    You seem a little to focused on arm workouts by your posts...

    Listen to built, arms will grow with the rest of your body. Theres a reason why curl jockeys are never huge.

  8. #7
    Senior Member
    Join Date
    Jul 2006
    Posts
    573
    Best thing for arms IMO is a mix of direct arm work and compound work.
    Monday I do
    2x6 cable rows
    2x6 bent over barbell row
    4x6 DB curls
    2x12 hammer curls.

    Thursday I do
    4x6 rear delt rows
    3x8 DB curls
    2x12 hammer curls

    I know some guys wil say that compounds are enough, but that approach hasn't worked for me. I'm not too sure about this amount of volume, I go by the principle of doing no more than 100 reps for biceps a week, but I'm never sure about counting the compound reps as bicep reps because biceps are not used directly in compound movements, but I'm thinking of cutting the direct sets down a little. Maybe 3x6 DB curls on Manday and 2x8 DB curls on Thursday.
    Last edited by JConrad; 09-28-2006 at 04:21 AM.

  9. #8
    Senior Member malkore's Avatar
    Join Date
    Dec 2004
    Posts
    315
    I used to suffer from over training arms too, and my biceps wouldn't grow. triceps did a little, but the bis were stagnant.

    after a lay off from lifting, I came back and focused more on heavy compound back exercises, with just a couple sets of curls at the end of my routine (fullbody training at the time, 3 days a week, two sessions I'd add curls at the end).
    my biceps not only grew larger, they grew stronger, and i'm curling more now than I EVER could in the past.

  10. #9
    Wannabebig Member
    Join Date
    May 2006
    Location
    Mickleton, New Jersey
    Posts
    77
    thx alot...on monday i think im gona try what jcomrad suggested..

  11. #10
    Read the Stickies! whiteman90909's Avatar
    Join Date
    Jan 2006
    Location
    NORTHERN Virginia
    Posts
    1,381
    TryWBB1.

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