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?
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
Arms don't need their own day. Training them like this may limit their growth.
thx...i really no nothing about weightlifting so im glad i found this website
With an attitude like that, you'll get HUGE.
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.
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.
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.
thx alot...on monday i think im gona try what jcomrad suggested..