Arm training split ?'S

[DonkeyKong]

I want to bring up my arms and would like to have them on thier own day .But was wondering if its possible to train them either the day after a bench or dead workout without overtraining.At first this seemed like a bad idead but some do train like this and since I usually to tris after chest and bis after back i would like to try this to bring my arms from 17 to 18".In the past Ive been doing like 4-6 sets tops and would also like to inc volume...aNY IDEAS??//

 

[wildman1717]

I currently train tri's with chest and bi's with back and it works well. Sometimes I'll just do an arm day not very often, I feel that arms are easy to overtrain. The best way to get bigger arms are to use heavy compound movements and eat lots of good clean food. Also get plenty of rest, remember train+food+rest=growth.

 

[DaneGer]

yep i dont think it would hurt to hit arms on those days

 

[PreMier]

isolation exercises do not build big arms! Big compound movements do,,

 

[IdolOfArnies]

I have personally done this routine..
Monday-Chest
Tuesday-Back & Bi's (do -1 set of normal back training and throw in 3 sets of bicep excercises
Wed- Legs
Thursday-Shoulders
Friday- Tri's & Bi's (doing about 4 excercises for each
Sat- Off
Sunday- repeat cycle

I have done this for 4 weeks and have had very nice gains quickly. You are so fatigued after back workout that when you get to the bicep excercise it's all about teqnique and not super weight. I just squeeze so hard on every lift on the bi's it feels like my brain is going to blow. I have been asked many times at the gym how I get my arms so big....most of it is genetics in all honesty but small percent is training. Just my 2 cents