Give me your dad arm knowledge

[Jay]

I’ve been working to fix the arms for the past month. From a side profile they’ve gotten massive. From a front perspective they look like noodles to me. Anyone know of a routine or advice on how to fix this?

Current arm day

10-12 rep range

2 Warmups sets tricep rope pulldowns

3 sets straitbar cable pressdowns

3 sets close grip bench

3 sets Tricep dips

3 sets skull crushers

2 warmup sets ez bar curls

3 sets seated dbell curls

3 sets spider curls

3 sets preacher machine curls

3 SupersetS pronated hammer curls/ wrist curls

Thanks

 

[Prim0r0x]

I might come back to make this an actual useful comment but holy crap that’s a lot of volume. How often is this done and what is the rest of the split like body part wise

 

[Jay]

@Prim0r0x said in Give me your dad arm knowledge:

I might come back to make this an actual useful comment but holy crap that’s a lot of volume. How often is this done and what is the rest of the split like body part wise

For sure. Every 6 days. Arms, shoulders, legs, chest, back, legs, repeat. I used to only run ppl, but got bored and wanted to see what the typical brosplit yields me. Looking at it after typing it out it is a lot more volume than I realized

 

[EpicFlash]

Sounds like what I used to do. Way too much volume and way too much rest in between training days for arms. Gave up the whole “arm day” thing. Now I just try to hit Bis every third day and tris every third day… I do not line them up with a particular body part. And I don’t train them on the same day…3 exercises for each muscle. 3 or maybe a burn out 4th set per exercise max…I have come to believe that my arms just need to be trained more often and without destroying them on an “arm” day

 

[EpicFlash]

Oh and regarding actual width question, I do my heavy tricep sets with overhead cable pressing making sure to get a real good arm stretch on the eccentric… bicep width for me works best using some sort of elbow supported bench or machine and really focusing on the top of the concentric part of the movement.

 

[fatliftingdude]

I agree with EpicFlash, I have gotten better response to arm training from spreading out the volume over a high frequency, For me, two times per week is enough, since they also get work on Chest and Back Workouts.

But I also like to throw in an all out arm wourkout once in a while, but sparingly. Maybe every 5-6 weeks.

 

[Jay]

@EpicFlash said in Give me your dad arm knowledge:

Oh and regarding actual width question, I do my heavy tricep sets with overhead cable pressing making sure to get a real good arm stretch on the eccentric… bicep width for me works best using some sort of elbow supported bench or machine and really focusing on the top of the concentric part of the movement.

@fatliftingdude said in Give me your dad arm knowledge:

I agree with EpicFlash, I have gotten better response to arm training from spreading out the volume over a high frequency, For me, two times per week is enough, since they also get work on Chest and Back Workouts.

But I also like to throw in an all out arm wourkout once in a while, but sparingly. Maybe every 5-6 weeks.

For sure. I’ll start spreading the volume with a ppl 6-7days a week for a few months, and test the elbow supported curls/overhead cable as my my working sets and see if that makes improvements. I’d think I should be seeing better results ppl this time around just from the forced mind muscle connection from doing isolated high volume split days, which previously I think I squandered the lower volume higher intensity w.o that mm connection.

 

[Aoi_611]

@fatliftingdude said in Give me your dad arm knowledge:

I agree with EpicFlash, I have gotten better response to arm training from spreading out the volume over a high frequency, For me, two times per week is enough, since they also get work on Chest and Back Workouts.

But I also like to throw in an all out arm wourkout once in a while, but sparingly. Maybe every 5-6 weeks.

This. High frequency and medium volume also works very well for calves.

 

[Jackaty]

If I have ever seen a compound movement,it aint here.