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Thread: rest after arm workout

  1. #1
    Wannabebig Member
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    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?

  2. #2
    Banned
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    Toronto, Ontario
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    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

  3. #3

  4. #4
    Wannabebig Member
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    thx...i really no nothing about weightlifting so im glad i found this website

  5. #5

  6. #6
    Occupational Hypnomania
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    Oct 2005
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    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.

  7. #7
    Senior Member
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    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.

  8. #8
    Senior Member malkore's Avatar
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    Dec 2004
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    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.

  9. #9
    Wannabebig Member
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    thx alot...on monday i think im gona try what jcomrad suggested..

  10. #10
    Read the Stickies! whiteman90909's Avatar
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    TryWBB1.

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