Arm volume ?

AsrarHussain
AsrarHussain Posts: 1,424 Member
in Goal: Gaining Weight and Body Building
I am on a lean bulk phase and I'm thinking of doing arms twice a week or 3 times a week with 1 day only arms.

Arms are a weak point for me and I think the volume may help.

What are you thoughts?

Replies

  • steveko89
    steveko89 Posts: 2,223 Member
    What program are you running or are you picking and choosing exercises/muscle groups as you go along?
  • Chieflrg
    Chieflrg Posts: 9,097 Member
    My thoughts are if you increase volume more than you are currently training you might see results if the dosage is at a useful intensity.
  • Keto_Vampire
    Keto_Vampire Posts: 1,670 Member
    Are you doing both high intensity/low reps & low-moderate intensity/high reps already?
    And are you currently prioritizing other groups as well or just arms? (recovery)
  • AnvilHead
    AnvilHead Posts: 18,343 Member
    usmcmp wrote: »
    Which program are you doing. You've been told many times over the last year to pick and follow a plan. The plan should set up the volume appropriately.

    QFT. I'd think if OP was on a decently designed program, his frequency/volume parameters would be properly set up for him already.
  • seanlovegrove
    seanlovegrove Posts: 58 Member
    edited July 2018
    I’m on Mike Matthews’ Bigger Leaner Stronger program. The split is as follows-
    Day 1- chest and abs (I throw in 3 sets of triceps at the end of this workout though the program doesn’t require it)
    Day 2- back and calves (I do 3 sets of bicep curls at the end of this workout though, again, the program doesn’t require it)
    Day 3- shoulders and abs
    Day 4- legs
    Day 5- Upper body (some chest work, biceps and triceps focused). It’s only 6 sets of biceps and 6 sets of triceps. That’s the only day on the program that actually calls for direct arm work but I get plenty of bicep work on back day already and I get plenty of triceps work indirectly on chest and shoulders day. I like to throw in a few sets that aren’t in the program, as you saw, but I have always lagged in the arm department and this is working well for me.
    I don’t think you need to train arms more than twice a week to make good progress as long as you’re progressively overloading.
  • Keto_Vampire
    Keto_Vampire Posts: 1,670 Member
    https://www.youtube.com/watch?v=k8wMzeKn14s
    https://www.youtube.com/watch?v=
  • mmapags
    mmapags Posts: 8,934 Member
    jessef593 wrote: »
    AnvilHead wrote: »
    usmcmp wrote: »
    Which program are you doing. You've been told many times over the last year to pick and follow a plan. The plan should set up the volume appropriately.

    QFT. I'd think if OP was on a decently designed program, his frequency/volume parameters would be properly set up for him already.
    mmapags wrote: »
    AnvilHead wrote: »
    usmcmp wrote: »
    Which program are you doing. You've been told many times over the last year to pick and follow a plan. The plan should set up the volume appropriately.

    QFT. I'd think if OP was on a decently designed program, his frequency/volume parameters would be properly set up for him already.

    And then there would be no need for so many "how to" questions.

    Some people just dont listen. I've answered a few of OPs post almost all involving get on a true program.

    Yup, I get ya. If someone is not willing to take even that most basic of advice, I am not willing to take the time and energy to answer their most basic questions.

    It's simple, get on a structured program and follow it. Simple. There is a whole list of great programs published here.
    https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
    It has been shown to this poster multiple times IIRC. Until they do a specific well designed program and come back with a specific question that isn't answered by the info in the program itself, I'm not investing any time to enable this kind of stuff. I am not their free PT.

    Always more than willing to help someone that is trying to help themselves.
  • quiksylver296
    quiksylver296 Posts: 28,439 Member
    jessef593 wrote: »
    AnvilHead wrote: »
    usmcmp wrote: »
    Which program are you doing. You've been told many times over the last year to pick and follow a plan. The plan should set up the volume appropriately.

    QFT. I'd think if OP was on a decently designed program, his frequency/volume parameters would be properly set up for him already.
    mmapags wrote: »
    AnvilHead wrote: »
    usmcmp wrote: »
    Which program are you doing. You've been told many times over the last year to pick and follow a plan. The plan should set up the volume appropriately.

    QFT. I'd think if OP was on a decently designed program, his frequency/volume parameters would be properly set up for him already.

    And then there would be no need for so many "how to" questions.

    Some people just dont listen. I've answered a few of OPs post almost all involving get on a true program.

    Same.
  • sgt1372
    sgt1372 Posts: 3,997 Member
    edited July 2018
    OP: How often you work a specific body part depends on your goals. Generally speaking:

    For max strength, low reps (2-4) & heavy weight.
    For endurance, high reps(12-15) & light weight.
    For a bit of both, med reps (6-10) & med weight.

    Typically, you'd do 3 sets of each and rest sufficiently b4 working that body part again but exactly what you do and how often you do it largely depends on what other lifts and exercises you are doing.

    Unlike, the others above, I don't think that you necessarily need to be doing a specific pre-packaged program BUT you do need to design a balanced program for yourself that makes sense in terms of your strength and fitness goals.

    If you don't know how to do the latter, then you do indeed need to do the former.

    All of the questions you've asked in this and other threads need to be addressed collectively in this manner and the answers to all of your questions will become apparent if you do.
  • sgt1372
    sgt1372 Posts: 3,997 Member
    edited July 2018
    Dup post deleted.
  • joemac1988
    joemac1988 Posts: 1,021 Member
    Compound lifts. Close grip bench, dips, chin ups, rows...
  • jessef593
    jessef593 Posts: 2,272 Member
    sgt1372 wrote: »
    OP: How often you work a specific body part depends on your goals. Generally speaking:

    For max strength, low reps (2-4) & heavy weight.
    For endurance, high reps(12-15) & light weight.
    For a bit of both, med reps (6-10) & med weight.

    Typically, you'd do 3 sets of each and rest sufficiently b4 working that body part again but exactly what you do and how often you do it largely depends on what other lifts and exercises you are doing.

    Unlike, the others above, I don't think that you necessarily need to be doing a specific pre-packaged program BUT you do need to design a balanced program for yourself that makes sense in terms of your strength and fitness goals.

    If you don't know how to do the latter, then you do indeed need to do the former.

    All of the questions you've asked in this and other threads need to be addressed collectively in this manner and the answers to all of your questions will become apparent if you do.

    I completely agree. A knowledgeable and experienced individual will have no problem designing a program to suit their needs and goals. If they are exactly that. Knowledgeable and experienced. Based off of the OPs relentless questions about basic requirements and essential and non essential factors for hypertrophy. It is safe to assume they do not posses adequate amounts of either to be constructing an efficient program.

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