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Frequency and Volume for Arms
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ironmanzvw
Level 1

Join date: Jul 2012
Posts: 734

John,


First off, just like to say thanks for taking your time to be here for us man.

So I have a pretty thick back and chest for my size. But my arms have always been a weak point in my opinion. I feel like they just lack that overall wow factor of size.

I currently have a dedicated arm day 1x a week, and throw in some pump work on chest and back day.

Should I be aiming for more frequency and overall volume with arm work? Say...3x per week? Should the additional days simply be high rep pump work or actually go to failure?

I'm currently unassisted, but will be again in the next month or so. With trying to up volume and frequency, should I wait until then?


Thanks for all the help in advance.

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John Meadows
Contributor

Join date: Oct 2010
Posts: 1728

Are you training your arms heavy...trying to increase weights alot?

JM

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Mr. Walkway
Level

Join date: Sep 2010
Posts: 3450

subbed for great question

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ironmanzvw
Level 1

Join date: Jul 2012
Posts: 734

John Meadows wrote:
Are you training your arms heavy...trying to increase weights alot?

JM


Hmmm...yes and no lol.

I guess I really haven't been focusing on increasing the weights particularly on my arm exercises...rather focusing on volume. I mean I don't go "light". I stick around 8-12 reps for most arm exercises, and at the end of the workout or on days where I just do some pump work I may do sets of 15-20.

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John Meadows
Contributor

Join date: Oct 2010
Posts: 1728

I prefer to go for the most massive pump you can get. This means supersetting..doing bis and tris together, and keeping rest periods short. Once a week is plenty. They get heavy work from your back and chest days....

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ironmanzvw
Level 1

Join date: Jul 2012
Posts: 734

John Meadows wrote:
I prefer to go for the most massive pump you can get. This means supersetting..doing bis and tris together, and keeping rest periods short. Once a week is plenty. They get heavy work from your back and chest days....



Thanks John.

So do you think that the extra pump work I'm doing on my back and chest days for bis and tris is actually hindering gains?

Also, do you tend to stay in a particular rep range when chasing the pump?

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ironmanzvw
Level 1

Join date: Jul 2012
Posts: 734

ironmanzvw wrote:
John Meadows wrote:
I prefer to go for the most massive pump you can get. This means supersetting..doing bis and tris together, and keeping rest periods short. Once a week is plenty. They get heavy work from your back and chest days....



Thanks John.

So do you think that the extra pump work I'm doing on my back and chest days for bis and tris is actually hindering gains?

Also, do you tend to stay in a particular rep range when chasing the pump?



Bump

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iDrDan
Level 5

Join date: Oct 2011
Posts: 1254

ironmanzvw wrote:
John Meadows wrote:
I prefer to go for the most massive pump you can get. This means supersetting..doing bis and tris together, and keeping rest periods short. Once a week is plenty. They get heavy work from your back and chest days....



Thanks John.

Also, do you tend to stay in a particular rep range when chasing the pump?


Look at any of the articles and/or programs John has written in the last several years for examples. There are tons here on T-Nation. For arms the rep ranges are pretty much constant and the same for certain lifts.

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