overtraining arms with this work out.

[highvolume]

This is a high-volume arm routine I am planning to follow. I keep reading how some of the best arms in the world trained arms twice a week. I have been doing this on Tuesday and Saturday. Is this too much or do arms need a full week tor ecover? Some people say this is too much, others (Arnold, Ronnie, Larry Scott, Lee Priest) all followed similiar routines twice a week.
1.) Barbell Curls- 4-5 Sets 10-12 reps, drop set on last set
2.) Dumbell Curls (Incline or Standing) 4-5 sets 10-12 reps
3.) Preach Curls- (Ez-Bar or dumbells) 4-5 Sets 10-15 reps
4.) Hammer Curls-( Sitting or Standing) 4-5 Sets 10-12 reps
5.) Concentration Curls- 4-5 Sets 12-15 reps

 

[Thickneck]

Seems like a shitload to me. Arms also get alot of work doing chest,shoulders and back training. I don't think it's about how many sets you do but how hard those sets are. Keep us posted though, good luck.

 

[highvolume]

yes but indirrectly they are hit through other exercises. It's not the same as blasting arms. I am seeing good results I've always hit arms twice a week but I am wondering if I am hindering my growth and should only do this once a week? Theres alot of mixed opinions out there.

 

[role model]

Twice a week is fine but 20-25 sets seems like a whole lot.

 

[Cory W.]

This is a high-volume arm routine I am planning to follow. I keep reading how some of the best arms in the world trained arms twice a week. I have been doing this on Tuesday and Saturday. Is this too much or do arms need a full week tor ecover? Some people say this is too much, others (Arnold, Ronnie, Larry Scott, Lee Priest) all followed similiar routines twice a week.


Ronnie personaly states in all of his videos that he barely ever trains his arms. He says people say he does and it's a myth. He said its a part of his body that grows crazy without much work and that he is so busy with everything else he maybe trains his arms 1 time a week if lucky. When he does train arms he does roughly two and MAYBE three exercises and thats all. I'm sure the other guys don't do such a huge routine either. You are definately going to hurt your growth because all that stuff AND TWICE A WEEK is going to just break you down. Pick an exercise wich works the biceps over the shoulder joint, the elbow joint, and then maybe an Isolation exercise. Then the same with the triceps. That would be all


Cory

 

[role model]

Heres a copy of ronnie colemans workout off his site. Looks like he hits them twice a week. I would get burnt out in 2 weeks on this routine.

Workout Day#1, Back/Biceps/Shoulders

Deadlifts 805 4 6-12
Barbell rows 585 3 10-12
T-bar rows 58503010-12
one-arm dumbbell rows 200 3 10-12
Barbell curls 200 4 12
Seated alternate dumbbell curls 90 3 12
Cambered-bar preacher curls 150 3 12
Standing cable curls 200 4 12
Military presses 315 4 10-12
Seated dumbbell presses 170 4 12
Side Cable Laterals 60 4 12

WorkoutDay#2, Legs

Squats 800 5-6 2-12
Leg presses 2,500 4 12
Parking-lot lunges 315 2 100 yards
Stiff-leg deadlifts 315 3 12
Seated leg curls 200 3 12

Workout Day#3: Chest/Triceps

Bench presses 500 5 12
Incline barbell presses 405 3 12
Flat dumbbell presses 200 3 12
Flat flyes 130 4 12
Seated cambered-bar extensions 215 3 12
Seated dumbbell extensions 170 4 12
Close-grip bench presses 350 4 12

Workout Day#4: Back/Biceps/Shoulders

Barbell rows 585 5 10-12
Pulley rows 400 4 10-12
Machine pulldowns 350 3 10-12
Front pulldowns 350 3 10-12
Incline alternate dumbbell curls 90 4 12
Machine curls 200 3 12
superset with Barbell curls 200 3 12
Standing cable curls 200 4 12
Seated dumbbell presses 170 4 12
Front dumbbell raises 60 3 8-25
Machine presses 250 3 8-25

Workout Day#5: Legs

Leg extensions 300 4 30
Front squats 585 4 12-15
Hack squats 900 3 12
Standing leg curls 125 3 12-15
Lying leg curls 200 4 12-15

Workout Day#6: Chest/Triceps

Incline dumbbell presses: 200 4 12
Decline barbell presses 500 3 12
Incline dumbbell flyes 130 3 12
Decline dumbbell presses 170 3 12
Lying cambered-bar extensions 215 4 12
triset with Machine dips 360 4 12
triset with seated cambered-bar extensions 215 4 12


Calves (twice a week)

Donkey raises: 450 4 12
Seated raises 270 4 12

Abs (four times a week)

Crunches: 3 sets to failure

 

[Cory W.]

In is movie he personaly states while laughing that he does not work out his arms all that much. Maybe 1 time a week. He states that it isn't necessary for him.


"Ronnie Coleman"

by Mitsuru Okabe Films





Cory

 

[bigcountry76]

Twice a week is fine but 20-25 sets seems like a whole lot.

that is alot of sets for biceps. you know if you do that many it isn't worth it.. i tried something new and it worked. i did only 3 exercises at 3-4 sets. moderate to heavy weight. i tried to pick exercises that hit the biceps. there is the key. everyone said do this and do this. well everyone is different. you need figure out what exercises hit your biceps good and try not to do so many different andd sets. cause those incline curls don't do anything for me. and i notice of the other exercises tend to hit my forearms more. then someone said you are going to heavy if it is pulling on your forearms. but if i dont go heavy it does feel like i am doing anything. but then again your structure has alot to with curling. that is my opinion. you should try like 3 exercises for 3 sets and go hard on all the exercises i am sure you will feel the pump.

another point. if you have19 plus inches arms you might want to do more isolation movements.

 

[highvolume]

that is alot of sets for biceps. you know if you do that many it isn't worth it.. i tried something new and it worked. i did only 3 exercises at 3-4 sets. moderate to heavy weight. i tried to pick exercises that hit the biceps. there is the key. everyone said do this and do this. well everyone is different. you need figure out what exercises hit your biceps good and try not to do so many different andd sets. cause those incline curls don't do anything for me. and i notice of the other exercises tend to hit my forearms more. then someone said you are going to heavy if it is pulling on your forearms. but if i dont go heavy it does feel like i am doing anything. but then again your structure has alot to with curling. that is my opinion. you should try like 3 exercises for 3 sets and go hard on all the exercises i am sure you will feel the pump.

another point. if you have19 plus inches arms you might want to do more isolation movements.

My arms taped yesterday at 18 3/4 1 day after hitting them( Real measurments not lieing but I have been training arms hard for 4 years). I don't like to measure because it messes with my mind, one day they are bigger then the other. They are big ( Not to brag) But I want them to be huge. I am aiming for over 20 this summer with a little anabolic help lol. Any how, I have the arms blaster to prevent me from cheating and when I do seated curls I only use weight I can handle without cheating. I used to use up to 70 lbs. for dumb bell curls but I was wasting my time. I go as heavy as I can while maintaining strict form for 10-12 reps and if need be, I add some forced or cheat reps fpr the extra pump. And yes I alternate between concentration curls or cable curls for Isolation and peak and do these extremely slow for 12-15 reps.

 

[highvolume]

In is movie he personaly states while laughing that he does not work out his arms all that much. Maybe 1 time a week. He states that it isn't necessary for him.


"Ronnie Coleman"

by Mitsuru Okabe Films





Cory

I've seen the movie, that was him now but not when he was coming up. He says I work my biceps once a week because I already have that. He says that doing dumbell preacher curls.