Arms 2x a week or 3x?

[Deleted member 2268]

Right now I am training arms 2x a week. 6 sets for biceps and 6 sets for triceps in each workout. Should I add a third day just focusing on arms and do another 6 sets for bi/tris?

I am in a 1000 calorie deficit


@softlysoftly @Arborist @Tonymontana @Foreverbrad

 

[Foreverbrad]

Try it for a couple of weeks and see if you progress faster on weights/reps than you did before, progression is all that really matters.

Personally I’d wait to be out of the deficit though.

 

[eduardkoopman]

Right now I am training arms 2x a week. 6 sets for biceps and 6 sets for triceps in each workout. Should I add a third day just focusing on arms and do another 6 sets for bi/tris?

I am in a 1000 calorie deficit


@softlysoftly @Arborist @Tonymontana @Foreverbrad

how often you hit leggs per week?

 

[Deleted member 2268]

how often you hit leggs per week?

Zero

 

[Deleted member 20399]

Right now I am training arms 2x a week. 6 sets for biceps and 6 sets for triceps in each workout. Should I add a third day just focusing on arms and do another 6 sets for bi/tris?

I am in a 1000 calorie deficit


@softlysoftly @Arborist @Tonymontana @Foreverbrad

Every day

 

[eduardkoopman]

how often you hit leggs per week?

Zero

 

[zharupodrugu]

View attachment 2054725

Chest and arms only like true gym bro

 

[Deleted member 2268]

Chest and arms only like true gym bro

I don't train chest

 

[kokoszanel]

you did steroids cycles and ask that beginner question like half year lifter? jfl

 

[Deleted member 2268]

you did steroids cycles and ask that beginner question like half year lifter? jfl

I'm in a 1000 calorie deficit

 

[Tonymontana]

The only training variable that ALWAYS put muscle on my frame was getting STRONGER in the 5-12 rep range.

I’ve done extremely high volume workouts (20+ sets/bodypart) for extended periods of time thinking “more volume/sets=more growth”, and that approach has always resulted in nothing. What does happen is your muscles get fuller/hold more glycogen and water from the increase in volume and inflammation/muscle damage.

So your muscles swell, and look bigger, but take a week off, and all that size/fluid disappears. Contractile tissue/actual muscle is built through heavier tension over time. It’s why a lot of people think they’re losing muscle when they cut. Where guys who train heavy and for progression dont lose much size when they cut and just look denser and more shredded.

I’m not saying risk injury and lift stupidly heavy. What I’m saying is focus more on the progression of your lifts workout to workout (taking 225x8 bench to 230x8, then 230x9, etc) and doing the amount of sets that allows you to recover and do that. Not just thinking more sets=more growth because from my experience and what many pro bodybuilders say as well, thats not the case.

 

[Deleted member 2268]

The only training variable that ALWAYS put muscle on my frame was getting STRONGER in the 5-12 rep range.

I’ve done extremely high volume workouts (20+ sets/bodypart) for extended periods of time thinking “more volume/sets=more growth”, and that approach has always resulted in nothing. What does happen is your muscles get fuller/hold more glycogen and water from the increase in volume and inflammation/muscle damage.

So your muscles swell, and look bigger, but take a week off, and all that size/fluid disappears. Contractile tissue/actual muscle is built through heavier tension over time. It’s why a lot of people think they’re losing muscle when they cut. Where guys who train heavy and for progression dont lose much size when they cut and just look denser and more shredded.

I’m not saying risk injury and lift stupidly heavy. What I’m saying is focus more on the progression of your lifts workout to workout (taking 225x8 bench to 245x8, then 275x8, etc) and doing the amount of sets that allows you to recover and do that. Not just thinking more sets=more growth because from my experience and what many pro bodybuilders say as well, thats not the case.

Yeah none of this shit applies to AAS blasters lol

 

[Tonymontana]

Yeah none of this shit applies to AAS blasters lol

There’s a lot of enhanced guys who advocate progressive overload for growth. Look up Jordan Peters, James Hollingshead, Iain Vailliere, and even how Chris Bumstead has trained the majority of his career.

One heavy top set, then one higher rep back off set. Then move onto the next exercise. Low volume, heavy, and pushing for more weight over time

 

[Tonymontana]

@decadouche57 3:44

 

[Tonymontana]

I dont understand why you dont think the most basic fundamental variable (PROGRESSIVE OVERLOAD) of any workout routine wouldnt apply to AAS users.

It’s as basic as eating adequate protein. Everybody knows that whether you’re doing high volume, or low volume, bro split or push pull legs, machines or barbells, that you have to add weight over time to grow muscle.

I get why many roiders say to build a natty base first, because you’ve got guys who hop straight on that don’t even understand the basics

 

[User49]

Male gaze u need to be skinny bro

 

[Deleted member 2268]

I dont understand why you dont think the most basic fundamental variable (PROGRESSIVE OVERLOAD) of any workout routine wouldnt apply to AAS users.

It’s as basic as eating adequate protein. Everybody knows that whether you’re doing high volume, or low volume, bro split or push pull legs, machines or barbells, that you have to add weight over time to grow muscle.

I get why many roiders say to build a natty base first, because you’ve got guys who hop straight on that don’t even understand the basics

Post your physique

@softlysoftly

 

[Deleted member 2268]

I dont understand why you dont think the most basic fundamental variable (PROGRESSIVE OVERLOAD) of any workout routine wouldnt apply to AAS users.

It’s as basic as eating adequate protein. Everybody knows that whether you’re doing high volume, or low volume, bro split or push pull legs, machines or barbells, that you have to add weight over time to grow muscle.

I get why many roiders say to build a natty base first, because you’ve got guys who hop straight on that don’t even understand the basics

I prefer to add reps

 

[gribsufer1]

take the mike mentzer pill

 

[Tonymontana]

Post your physique

@softlysoftly

I will never post my physique or face here

I’m heavily tatted and this is the last place im gettin doxxed

 

[Tonymontana]

@decadouche57 post yours

 

[Deleted member 2268]

I will never post my physique or face here

I’m heavily tatted and this is the last place im gettin doxxed

Anyways better it overload reps than weight

 

[Deleted member 2268]

@decadouche57 post yours

You can dm me your physique. Prob doesn’t matter tho bc I’m 6’2 Chadlite face and mog you and your meme fitness advice

 

[Tonymontana]

Anyways better it overload reps than weight

That works as well but to a point. Taking your bench from 225x10 to 225x20 is silly when you can just go up to 230x10, 235, etc. Its why bodybuilders lift in a rep range (8-12)

No matter what you’re going to have to add weight to the bar, and when people focus just on volume they tend to stagnate with growth

 

[Deleted member 2268]

That works as well but to a point. Taking your bench from 225x10 to 225x20 is silly when you can just go up to 230x10, 235, etc. Its why bodybuilders lift in a rep range (8-12)

No matter what you’re going to have to add weight to the bar, and when people focus just on volume they tend to stagnate with growth

Agree

 

[Tonymontana]

You can dm me your physique. Prob doesn’t matter tho bc I’m 6’2 Chadlite face and mog you and your meme fitness advice

You’re on roids, and dont have any tattoos so no chance of being doxxed. Should have no problem posting your physique to the forum

 

[Deleted member 2268]

You’re on roids, and dont have any tattoos so no chance of being doxxed. Should have no problem posting your physique to the forum

I’m natty JFL

 

[Tonymontana]

You can dm me your physique. Prob doesn’t matter tho bc I’m 6’2 Chadlite face and mog you and your meme fitness advice

You’re a good bit taller than me, but make no mistake, I’m lean with good face, gymcelled, and heavily tatted.

Who knows who mogs who

 

[keep positive 24/7]

1

 

[MadTwatter]

I am in a 1000 calorie deficit

Definitely 2x. 1000 calorie deficit is crazy unless you’re taking gear to maintain muscle during your cut.

 

[Deleted member 16280]

Push, Pull, Legs, repeat. No rest days unless you start to feel overtrained. This is all you need.

 

[theL]

Train your whole body buddy

 

[letsdoit]

You can dm me your physique. Prob doesn’t matter tho bc I’m 6’2 Chadlite face and mog you and your meme fitness advice

Roided and you claim you “mog” Salludon?