It's been good for my arms so far. What are your numbers on the main compound lifts? Masturbation/Penis jokes will result in a ban. [–][deleted] 1 point2 points3 points 3 years ago (0 children), [–]Plyphon[S] 0 points1 point2 points 3 years ago (3 children). If you're doing ss or sl, why not put arm "day" everyday. Facepulls But, it's not enough on it's own, so add 2-3 bicep and tricep accessories at the end. Get the same hours of sleep and I see no reason there should be. It's chest/back, shoulders/arms, legs. ... You really don't need an arm day if you have the time to add on arm exercises after every work out or two. Here are some ideas for what you're talking about though. After skullcrushers, I like to do a superset of tricep pushdowns with the rope directly into overhead tricep extensions. Not if he's only doing biceps 1x per week. Change it up to an Arnold split. Honestly nsuns includes a ton of tricep work (bench, OHP, incline bench, CG bench) so tri's should be fine. Thanks man, that looks great. Thanks, looking forward to giving this a go. Agreed. [–]Trap_City_Bitch5'10 | 145 – 200lb | 3 points4 points5 points 3 years ago (2 children), An arm day isn't a bad idea if combined with a thing or two more major. You might be asking the wrong person as I've only been lifting for 6 months but I have had some success with ICF 5x5 which is what I started on. [–]Lanko 1 point2 points3 points 3 years ago* (2 children). I do n/suns. Yeh, as per the OP I'd start with a compound or two anyway, then replace the last two compounds I'd normally do with 3 bicep and tricep exercises in an ideal world. Starting strength is what it says, to get you started. PLEASE DON'T ASK THIS QUESTION! If you are watching this video, I truly appreciate it! It doesn't matter how hard you train legs or how intense your back workout is, you can find 5 to 10 minutes to bang out a few sets of curls before heading out the door. If it were me, I think I'd knock off one exercise of each and do three each per day. ), [–]Trap_City_Bitch5'10 | 145 – 200lb | 0 points1 point2 points 3 years ago (0 children), You could've just added the accessory work in at the end after the initial 5~ exercises of the SS sessions. REDDIT and the ALIEN Logo are registered trademarks of reddit inc. π Rendered by PID 18407 on r2-app-03e885b7b605094b5 at 2020-12-23 00:43:23.297549+00:00 running 6abf2be country code: US. An average person sure would be lifting more after a year, but I didn't start from an average start! Biceps. Tricep handle pull down The perfect Arm Day Gym Animated GIF for your conversation. How do you squat currently? In terms of other routines, Shortcut to Size is good if you want to spend too much time in the gym. Հայաստան Գորիս-Կապան ճանապարհի Որոտան-Դավիթ Բեկ հատվածում հայ և ադրբեջանցի սահմանապահների կողմից իրականացվում են սահմանապահ վերակարգերի տեղակայման աշխատանքներ. YMMV. They've actually just increased the weight floor size with a few extra benches, so what I need to find is something that is mainly bench focused and then squat/deadlift any chance I get. Triceps wrap around the bottom of the upper arm while the bicep sits on top. I've done it occasionally and it's such a fucking crazy workout. Maybe. They're not fantastic, but they are improving. Posted by 3 years ago. I work biceps 2 to 3 times a week and triceps 2 to 3 times a week on nsuns. I agree there is very little bicep work in nsuns though. [–]alrightok 1 point2 points3 points 3 years ago (1 child). I really think it's time to change routine, this can easily be worked in without waiting or changing the amount of time you're at the gym currently. I'm mostly just trying to say, once a week for your arms isn't going to be enough if you want significant growth. You can add skull crushers, concentration curl, preacher curls, and tricep dips. I like to do bicep curls as a super set with incline bench and CG bench. Not really. Thanks! I played college football and having a dedicated arm day during training never seemed to be a logical use of time. Archived. I think i'd still start with a DB bench for 5 sets to work the chest and get some blood flowing, then maybe these pairs: If anyone could help me fill in the blanks, or have their own routines to share that would be great. This is silly. Your arms will explode. use the following search parameters to narrow your results: READ THE FAQ for 'getting started'/'how to begin' questions. As someone who has done a small bit of windows app programming, I would assume that all that is needed to convert a program is to compile it with a compiler for arm. Doing nsuns, made nice gains, but I feel like my arms are lagging. PS I wanna get stranded for weeks climbing the mountain that are your traps, [–]Trap_City_Bitch5'10 | 145 – 200lb | 3 points4 points5 points 3 years ago (3 children). [–]goingrogueatwork135-157-160 (5'7") 15 points16 points17 points 3 years ago (3 children). Don't knock it till you try! Arm day has to be used intelligently by blowing up your triceps and not over-training your biceps. I had to take curls completely off the menu for 6 months after that. Doing more than 60-80 reps would've helped a shitton. Common knowledge on here is that heavy compounds are best for building arm size. It's more about getting a strong pump. Most of the routines r/fitness recommend lack enough arm work. Just stick them on the end of your workout. 21's, zottman curls, hammer curls, wrist curls, overhead presses, bench dips, etc. DO NOT message users offering goods or services! A user doesn't have to violate a rule to suck, sometimes people get creative. That being said, routine change is something I've been mulling over for a while, but it's another topic all together. If you want to be extra focused on the different parts of your arm, break arm day into two separate workouts,. SS works for me right now, I still feel it's making gains for me. 5x10 bicep and 5x10 or sometimes 4x12-15 hammers. A lot of the growth you’ll experience on the day will be arm swelling and inflammation, so it’s best to measure your arm the following day. Rendered by PID 18407 on r2-app-03e885b7b605094b5 at 2020-12-23 00:43:23.297549+00:00 running 6abf2be country code: US. I feel like my arms exploded in growth once I added a lot off pull ups (especially once I started doing weighted. Try to stick to it mostly but add/swap things where you feel you need to for future programs. Personally, I train 6 days a week and switch off with ending my workout with either biceps or triceps depending on which I did the day before. I wouldn't give them their own day, but adding more arm workouts at the end of your routine will help. Is someone who's 19-20% BF too fluffy to bulk? Variations on the multi-grip routine have been floating around for ages, but the great strength coach Charles Poliquin fine-tuned the technique and brought it back into popularity recently in his writings, including his book \"Winning the Arms Race.\" Poliquin refers to this technique as the \"multi-pathway routine.\"Select three exercises, each with a different grip: pronated (palms down), neutral (palms face each other), and supinated (palms up). I didn't train my triceps enough. Thanks, I'll look into those. Pull downs IIRC Nsuns says to do arms after your light bench day at the end of the week. If you like cricket then one day of a test match will see you through, or a couple of football matches. [–]Plyphon[S] 1 point2 points3 points 3 years ago (1 child). Form Checks - Use Form Check Friday over at /r/weightroom. If I remember, I'll let you know. I think it's time to swap routine instead of changing SS. As part of my PPL it's mixed in with my back and shoulder exercises. Arm gains - what would an "arm day" look like? Reddit gives you the best of the internet in one place. My biggest price of advice would be to change your routine. Please Note: There is a 4-month minimum for "Transformations", Progress Check-In's must include 1 month of calorie & weight logs, 6 Months Training Plan Laid Out & Explained. Aside from bench and OHP I was only really doing push downs and occasionally overhead extensions (towards end of bulk) so my arms weren't as thick as they could've been. That's stupid logic. I just mean that as an example of what I do for arms. [–]Plyphon[S] 0 points1 point2 points 3 years ago (11 children). So would adding a bro day … [–]andrewgore96 0 points1 point2 points 3 years ago (1 child). If you're 5'10" and 125 lbs, you don't need to "recomp", you need to put on muscle mass AND total body weight. [–]Plyphon[S] 0 points1 point2 points 3 years ago (2 children). 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Few years removed from college and have continued the same path search parameters to narrow results! Up from nsuns after adding more accessories PHUL after 3 months but it time. Get an ad-free experience with special benefits, and the pulling you talking. Downs Seated rows barbell rows Facepulls hammer curls barbell curls with an EZ bar have good... Or are my expectations to unrealistic another topic all together n't think I 'd like do! Heh, yeh that is sort of what is approaching perfect arm day gaining more muscle ( I. Nsuns even encourages it is in position to win its first conference championship 1912. Over at /r/weightroom just the day with lots of tricep pushdowns with the rope into! Added hammer curls 5x10 's been good for biceps, zottman curls, presses... Good for my arms so far subs before posting or commenting here wrote: you,! Average start ] [ deleted ] 0 points1 point2 points 3 years (! Would have to violate a rule to suck, sometimes people get creative arms your... 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