📝Get Your Program Here: www.revivalfitness.org/programs 💪Why Your Arms Are Lagging: ruclips.net/video/CfXgopd0ApU/видео.html 🙅♂Don't Fall for Bodybuilding Myths: ruclips.net/video/nAIPIOKX8OQ/видео.html
what exercises did you do for arms, if you don't mind me asking? I already do a 3 day split. My biceps are 13 to 13.5 inches and I reeally want to add some size!
Never skip an arm day as a natural bros. Been training for 2.5 years and I have achieved a decent Physique but with kinda spaghetti arms even though I trained my arms really hard but at the end of my upper body sessions, so incorporate an arm day into your routine and narrow all your presses
@@tawf-is8080 That's a good way too. Arms are fresh so you can load more weight just be careful with your recovery. However I don't like training arms on leg day, i barely have energy after squats and hip hinges
Torso limb splits are great, I do arms after chest and back on day 1, day 2 is shoulders and legs, triceps only after chest and back on day 3, and biceps with shoulders and legs on day 4
Arm day is great! I do close grip bench, barbell curl, then I superset rope pushdowns/hammer curls, and then finish with an overhead rope extension/incline curl superset. It’s a fairly quick workout and includes all the necessary exercises…and it’s fun!
I do something similar. But i fit in some lateral raises and forearm curls, so my arm day takes about 65' but i really enjoy it so time is not a big deal.
Side note: the video you did on ‘not doing more that 8 reps’ has helped my training greatly. Been doing since I saw the video, on the big lifts. Able to progress faster in strength with less general body fatigue. And muscles have that more of a dense look. 🤜 Revival
Getting an arm/shoulder day blew up my gains for both body parts. Id go as far as to say it transformed my physique from mediocre, to above average with arm dominance, which is the look I wanted to go for ever since I started bodybuilding. Im keeping this program set up for the foreseeable future.
@@BipolarBilly52 i think its called an arnold split. Been running it for many months and ive found its the best one for me. 3 days on 1 day off. it goes like this Chest+back(rows/vertical pulls and presses)/legs(quads, glutes and hams)/Arms and shoulders (curls, extensions, vertical presses and raises)/ rest day. deload every 4th week and take an extra rest day autoregulated if you feel you need it or you schedule doesnt permit you to train
My arms grew two inches in 8 months and my chest 5 inches in the same time training once every 6 to 8 days. Dont trian more train less but to failure. If you want serious gains and no plateaus..
I used to do 4 day upper/lower, trying to cram bi’s, tri’s, and Delts at the end of the upper body sessions. Now I blast Biceps at the end of Upper A, and blast Triceps at the end of Upper B. I find it’s MUCH easier to demolish each arm muscle with high intensity/high density techniques on separate days day, rather than try to hit both on each Upper day.
interesting. hadn't thought to do it like that. still hit side delts on both? I like this approach better because I can't imagine having the time to add a dedicated arm day nor can I imagine that not impairing recovery for next upper day.
I can absolutely attest to decicated arms day causing the most substantial growth. Anytime I would do PPL or other routine without a dedicated arms day, my arms would either stagnante or lag behind the rest of my body. The arms are like the shoulders, they can take a beating and recover very quickly compared to the larger muscle groups. However, things still need to programmed intelligently to have it fit into your weekly routine.
I hit arms 3 times a week ( in a PPL context). FINALLY they are growing. Fuck the people that advise against having a dedicated day or upping the volume for the arms. Arm day everyday
I've always lacked in arm growth, and now since I've started doing an arm day, I've noticed some changes! It's just necessary if you are natty. I do Upper-Lower-Rest-Upper-Lower-Arms-Rest, and the Arm day doesn't need a lot of exercises. For me, it's Weighted Chin-ups, Weighted Dips, Preacher Curls, Overhead Extensions and Rear Delt Fly, because I am also lacking a bit con that part of my shoulder, and it's just 40 minutes. You can do some cardio after that if you want to!
I moved from PPL to Upper Lowrr Arms. And my arms grew TWO inches in a year. (From 13 to 15inches) after being stuck in 13 for about, yes , two years maingaining. So BULKING with an arm day I gained like double in a year than I did in three with good programming and eating enough. Plus. I’m curling about the same as the bigger guys in my gym and it feels so good.
Arm day made a huge difference for me since i'm a tall guy. I used to get complimented by people saying i was getting bigger, chest, back, even shoulders, but only recently since i added a arm day people been saying that the arms really exploded now, so yeah, arm day is legit, actually mine was hamstring + arm day, was like RDL, Leg curl, and then like 8 sets of bicep curls and 6 sets of tricep extensions on cables.
I run my own 6 day arnold split which is basically upper/lower split with arms and shoulder days in between. Training arms/shoulders when completely fresh, on different days, is not only more beneficial for growth, but the systemic fatigue is sooo low that it hardly effects my other days of “harder” lifts.
Work on your upper body, that’s all you can do. Maybe lower leg volume. You need to make sure your form on everything is good. Check my recent video about arm day, and a video on lateral raises is coking out today.
Great video! Having an arm day is certainly essential if the arms are lagging behind or if the lifter wants to prioritize their arms and reach their full potential and maximize arm development. Thanks for the excellent advice! Highly appreciate it. 💪🙏👍
My training days are Sun to Fri and Sat rest day. I do an arm day mid week on Weds which I started doing about 2 months ago. I do believe that it does make a difference. Keep up the great content. Cheers :)
Any day I work out my arms is arm day! Haha all jokes aside, I do a classic 5/3/1 MTRF (ODBS). I just go hard on triceps and front/lateral delts during my bench and OHP days, and then go hard on my biceps, forearms, rear delts on deadlift/squat day. Lots of light bench and OHP work as assistance with machines and without. Up to the 12-20 rep range with lat raises and pushdowns. On leg days, I do tons of variations of rowing movements with barbell and dumbell, power shrugs, lunges, and rear machine flies. Really beefs up the grip and forearms.
I needed this video lol. I was always that person in my group who had the highest compound lifts, but the moment we started doing bicep curls or dead hangs i was the leakest link
I’ve found adding bicep and triceps sets for my other non arm days into every other day for frequency has really helped my arms looking alot fuller and it’s been really easy to recover from the extra arm sets too
I can't believe that this is even debatable at this point. If you want maximum development of any muscle, you have to train it directly, and if it's lagging, it's better to train it fresh. Bi's before chest on days 1 and 4, tri's before back on days 3 and 6 is how I've been training arms for the past month, so we'll see where this goes.
I don’t like having many different days with different exercises. What really worked for me is doing full body 3-4 times a week while doing exercises for the body parts I wanted to bring out the most in the beginning of the workouts. Every day can truly be an arm day. For a couple of months anyway.
Upper/lower is for athletes not bodybuilders imo! following the upper lower or evenPPL will lead to twigs for arms. Bro splits win everytime once you've built a decent base of strength.
@@REVIVALFitness same here 15+inches was achieveable on u/l or ppl anything above needs specialisation. Only consider "bodybuilder" training once you have the standard strength base of 2,3,4 plates+lifts otherwise your just weak like your arms🤙
Absolutely need a dedicated arm day, or it rolled in with something else like shoulders or legs. I went from the mindset of bench/pull up is enough for arms to training them after, then to now making time to hit them fresh. Sometimes I even hit them first before compounds.
I have an arm day now, its extremely good, I do OHPs and Upright rows before arms, but I think the fatigue built from that is minimal compared to training chest and/or back before arms
So I took an interesting approach… I actually do pull , push , legs ; but , I do 5 Tricep exercises and 5 bicep exercises per session. I only do 1 back exercise and 1 chest exercise per session. Why? My chest and back are well developed compared to my arms. Looking like a damn spider. Since i started this four months ago , I went from 14in to 14.14 in. I would’ve done a lot better, but I got food poisoning and COVID back to back months 😂 took off 3 weeks in the span of two months -_______-
Something I found is working for me is doing PPL, Rest, Chest/Back, Shoulders/Arms, Legs , Rest and Repeat. I do OHP on push day so on shoulders/arms I start by doing isolation arm movements and finish with shoulder isolations.
Bro your advice helped me finally bench 225(maybe a little less since bars can vary in weight)... The bulk really was worth it... Was following greg's diet and was training harder than last time... It resulted in me getting burnt out and being sick most of the year... Now i rarely get sick, been making steady progress, not hating my existence etc... The only downsides is being accused of hoping onto juice🤣
Yooo I purchased the 5 day intermediate, ive been wanting a better routine for a while. I’m blown away by the effort you put into that pdf, so much detail man. I love how you spread out the workouts. He didnt pay me you guys lol. Wanted to post it here to support him. I love how you call out the bullshit in the fitness industry. Give it a couple years, you’re gonna be at the top of fitness youtube, and maybe even bigger! I’ll continue this routine and wish you nothing but success my dude. -Charles
I recently upped to 2 days of arms as well as bis at the end of sessions when they aren’t sore. They started blowing up. Some groups just need a lot of volume and it varies by person. I picked that up from an old Jay Cutler plan - although the program has been heavily modified for volume and because I’m not on gear.
(This is an off-topic question) There is an exercise called the waiters curl, which Jeff Cavalier used to promote. I would really like to know your thoughts on this exercise. Please and thank you
My issue with having arm days has always been where to program them. I need to be cognizant of my recovery and having a dedicated arm day would just throw everything off. I’d end up being in the gym around 6 days and would have to hit arms either right before or right after an upper day. I’ve tried this a few times and my elbows just get pissed. I’ve never really had a problem hitting arms with intensity in the context of an upper/lower or full body split though. I could probably get arm days to work if I spread things out so instead of hitting body parts every 3-4 days I could do 4-5 days but personally I find I make better progress hitting things every 3-4.
@@mattallthat Yeah i kinda touched on that in the original comment, I seem to make better progress hitting everything every 3-4 days. Adding an arm day and spreading things out would alter that. I also prefer sticking to the same schedule.
Yes science can prove you right. If you are fresh when doing arms then you are going to push to maximum mechanical tension the biceps muscle can achieve. It's rocket science, if you dedicate your fresh and stronger days to legs as a sprinter you will ger massive lefs. If you are a gymnast and dedicate full days to biceps, guess what?.
I work out 3 days a week. Mostly compound lifts with some isolation exercises. I really want to grow my arms! Might try an extra day at home for arms. My biceps are pitiful 13.5 inches!
Maybe I’m still getting newby gains or I fit your description of a stalky person who doesn’t need it but my arms are growing consistently with regular bicep curls, preacher curls, and tricep pull-down with rope grip
It doesn't make sense for me. I train 4x/week, and there's a lot of overhead cost time-wise doing it, because I have to bring out all my equipment I wanna use every time I train, and there's no point of doing it on some other day, where I'd much rather be working or going out or anything else, really. For me, as I'm gonna work a lot more on my triceps in this upcoming bulk, I just added more accessory work and more hypertrophy-oriented sets in general to my push days. (I don't do PPL, I do push, "pull" (squats, rows), push "pull" (either squats or deadlifts, then rows), and all days have accessory work for the muscles I already trained with the compound movements to create more stimulus.)
I don’t like doing just arms (biceps and triceps) on their own since I find it kind of boring, so I do shoulders and arms instead with my first exercise being a seated OHP and that way I get to train my delts more frequently too
In my first bulk, i did 5 months and my arms barely grew, i can tell by experience that adding an arm day helps a lot, after adding it my arm started growing in a fast rate, which blew my mind because my arms where a big weak point in my physic.
@@taaovad7699 Since my arms genetics are terrible, took me couple months to reach a bit above 2 inch gain, probably like 4/5 months. But the first inch came in 1 month or less.
I dont care man I dont care I dont care Bro split is the best. Everything gets targeted specifically and with great detail. Oh, and while we're at it.. DUP (Daily Undulating Periodization) is the best periodization. 👌
Arm day is ok the problem I find is I take out other exercises AND OTHER body parts so I’m not sure the grade off, I guess occasionally it can work throughout programs in the year
I do upper lower upper lower and then a full body day with emphasis on arms. My arms are blowing up. Close grip bench, tricep exts, dips, jm press. Heavy barbell curls, incline curls, standing curls.
@@REVIVALFitness I don't know but I hate training arms after upper body day it's boring to me still doing it tho... My favorite day is leg day I love heavy squats and deadlifts feels so good after iam done
How do I know if I am an intermediates or beyond lifter I've been going to the gym for a year and made the mistake of training push/pull/legs and since I've been watching your videos I've noticed the disadvantages of the ppl plan that's why I wanted to Switch to the ppl/ul plan i am 16 70kg(154 pounds) And I've been in the bulking phase for 1 year and have gained 6 kg(13 pounds)
Running Fierce 5 Intermediate Upper/Lower, would it be acceptable to add an arm day on the middle "rest" day? Great content. Edit: Nvm just seen your other video talking about this, thanks.
Unrelated, but i'm on a cut right now for medical reasons. I want to get back on the bulk but i can't, it's really messing with my head. How do i get through this? I did have a carb load day so i'm not super flat rn.
Depends on what the issue is. If you can fix the issue with a deload then do it. If it needs total rest do that. If you have some sort of dysfunction then the pain will probably not go away with simple rest. You would need to rehab with special exercises.
I’m a novice and I do not have an arm day. I train three times a week using gzclp. Do I need an arm day on my routine? My lifts are 225 Bench 315 Squat 445 deadlift all for one rep.
I was thinking of doing upper, rest, lower, rest repeat, so an extra off day, cardio on the off days. Then move arm and side delt to leg day, this give more frequency for the smaller muscles, indirect on the upper day then a rest day before hitting them with legs. I'd likely superset them with a leg movement to save time, or 1 exercise each at the start and then again at the end ( 4 sets bi, 4 set tri per leg day) . Do you ever do upper lower as an 8 day routine (extra rest day)?
im a beginner doing 3x a week full body compounds, would you recommend i take the arm exercises off the end of those days? i just do close grip bench and standing bicep curls on those days 15 x 3
I was closing in to 15" at the end of my bulk (just finished a mini-cut) and I'm tempted do add an arm day. My current arm volume per week is 9-12 set biceps and 7-10 set of triceps and the frequency is twice per week. Should I keep the weekly volume the same and just spread it on three days? I think I will progress alot better if I keep it the same but really focus on the intensity on the armday (heavy ez-bar preacher and OH tricep extensions).
i am going to blow peoples minds, secret information: to gain size you need to gain weight, you dont gain any weight, no matter how many dumbell and triceps curls you do your arms will never get bigger, and if someone does curls with 100% scrict form for 10 sets, and you do 70% sloppy form but do more sets 13-15, you will most likely get the exact same stimulus
Im more on the intermediate side(lifting since 2015). I do the madcow(its kinda like the strong lifts) 5x5 program due to my busy schedule, 3 times a week. (MWF) with rest (T,TH,F,Sa,sun,). When would you incorporate the arm day? Im kinda build like you long limbs tiny wrists. 6'0ft.
Do you think as somebody with poor genetics and around 8 years of training. Last bulk no gainz in arm area (cut back at same weight compared to last time no difference in cm). It can make sense to start the arm day in a cutting phase? My bodyfat is around 25 percent
If you bulked to ~25% body fat, but gained no size in your arms, then your training is very bad. I can't judge your genetics in a youtube comment, but you can't say they're poor if you're gaining lots of weight but no size with it because you aren't doing anything properly. Your form is likely very bad, and you need a real program.
📝Get Your Program Here: www.revivalfitness.org/programs
💪Why Your Arms Are Lagging: ruclips.net/video/CfXgopd0ApU/видео.html
🙅♂Don't Fall for Bodybuilding Myths: ruclips.net/video/nAIPIOKX8OQ/видео.html
My arms grew 2 cm in 5 months since adding an arm day. If only I didnt hear SO MANY people say arm days are uselless I would do them a lot sooner
They were popular a few years ago, at least on RUclips. I guess like everything, the rise and fall in popularity. They're in again now.
what exercises did you do for arms, if you don't mind me asking? I already do a 3 day split. My biceps are 13 to 13.5 inches and I reeally want to add some size!
When you guys measure arm size is it flexed or unflexed?
@@kamonmeadows8146 flexed
@@kamonmeadows8146 flexed in the morning
I did an arm day literally once. And I'm pretty sure my arms grew visibly from that.
Never skip an arm day as a natural bros. Been training for 2.5 years and I have achieved a decent Physique but with kinda spaghetti arms even though I trained my arms really hard but at the end of my upper body sessions, so incorporate an arm day into your routine and narrow all your presses
What do you think of doing arms in the lower days instead of the upper, a torso limb split.
If you have easily bothered shoulders like me, you can't do very wide grip to begin with
@@tawf-is8080 That's a good way too. Arms are fresh so you can load more weight just be careful with your recovery. However I don't like training arms on leg day, i barely have energy after squats and hip hinges
@@innovatixn99 i was thinking of doing them before legs cause i don't think that it will tire me before moving to legs.
Torso limb splits are great, I do arms after chest and back on day 1, day 2 is shoulders and legs, triceps only after chest and back on day 3, and biceps with shoulders and legs on day 4
Arm day is great! I do close grip bench, barbell curl, then I superset rope pushdowns/hammer curls, and then finish with an overhead rope extension/incline curl superset. It’s a fairly quick workout and includes all the necessary exercises…and it’s fun!
It's very quick too if you're able to superset the stuff
I do something similar. But i fit in some lateral raises and forearm curls, so my arm day takes about 65' but i really enjoy it so time is not a big deal.
Where is your Brachioradialis curls, aka pronated grip aka reverse grip?
@@kalvincalvert With hammer curls u kind of have that covered but i rather use reverse curls as my main forearm builder
@Bluextra. key word being "kinda". If you want the whole package, then you need to every grip.
Side note: the video you did on ‘not doing more that 8 reps’ has helped my training greatly. Been doing since I saw the video, on the big lifts. Able to progress faster in strength with less general body fatigue. And muscles have that more of a dense look. 🤜 Revival
congrats on 40k man really love ur content
Thank you 👊
Getting an arm/shoulder day blew up my gains for both body parts. Id go as far as to say it transformed my physique from mediocre, to above average with arm dominance, which is the look I wanted to go for ever since I started bodybuilding. Im keeping this program set up for the foreseeable future.
What was the split you used?
@@BipolarBilly52 i think its called an arnold split. Been running it for many months and ive found its the best one for me. 3 days on 1 day off. it goes like this Chest+back(rows/vertical pulls and presses)/legs(quads, glutes and hams)/Arms and shoulders (curls, extensions, vertical presses and raises)/ rest day. deload every 4th week and take an extra rest day autoregulated if you feel you need it or you schedule doesnt permit you to train
My arms grew two inches in 8 months and my chest 5 inches in the same time training once every 6 to 8 days. Dont trian more train less but to failure. If you want serious gains and no plateaus..
I used to do 4 day upper/lower, trying to cram bi’s, tri’s, and Delts at the end of the upper body sessions. Now I blast Biceps at the end of Upper A, and blast Triceps at the end of Upper B. I find it’s MUCH easier to demolish each arm muscle with high intensity/high density techniques on separate days day, rather than try to hit both on each Upper day.
interesting. hadn't thought to do it like that. still hit side delts on both? I like this approach better because I can't imagine having the time to add a dedicated arm day nor can I imagine that not impairing recovery for next upper day.
I can absolutely attest to decicated arms day causing the most substantial growth. Anytime I would do PPL or other routine without a dedicated arms day, my arms would either stagnante or lag behind the rest of my body. The arms are like the shoulders, they can take a beating and recover very quickly compared to the larger muscle groups. However, things still need to programmed intelligently to have it fit into your weekly routine.
💪🏼📈
I hit arms 3 times a week ( in a PPL context). FINALLY they are growing. Fuck the people that advise against having a dedicated day or upping the volume for the arms. Arm day everyday
SHOOP AHHHH
Man is right, i started adding in arm day a few months ago and my ez bar curl has gone from 66lbs to 83 in that time.
My favourite day of the week is shoulders and arms day
Sarms 👀
@@REVIVALFitness I never even thought of that until now....could be a sign
Its almost as if bodybuilders knew a thing or two about building muscle all along.
Mainstream bodybuilding advice is very hit or miss depending on who is speaking
I've always lacked in arm growth, and now since I've started doing an arm day, I've noticed some changes! It's just necessary if you are natty. I do Upper-Lower-Rest-Upper-Lower-Arms-Rest, and the Arm day doesn't need a lot of exercises. For me, it's Weighted Chin-ups, Weighted Dips, Preacher Curls, Overhead Extensions and Rear Delt Fly, because I am also lacking a bit con that part of my shoulder, and it's just 40 minutes. You can do some cardio after that if you want to!
Can i do upper lower arms upper lower Monday-friday as i can only train them days?would u set it out any differently aswell?
I moved from PPL to Upper Lowrr Arms. And my arms grew TWO inches in a year. (From 13 to 15inches) after being stuck in 13 for about, yes , two years maingaining. So BULKING with an arm day I gained like double in a year than I did in three with good programming and eating enough. Plus. I’m curling about the same as the bigger guys in my gym and it feels so good.
💪🏼📈
@@seonminkim-ev2kz more of a chest/back/delts workout.
Arm day made a huge difference for me since i'm a tall guy. I used to get complimented by people saying i was getting bigger, chest, back, even shoulders, but only recently since i added a arm day people been saying that the arms really exploded now, so yeah, arm day is legit, actually mine was hamstring + arm day, was like RDL, Leg curl, and then like 8 sets of bicep curls and 6 sets of tricep extensions on cables.
I am following push pull legs arm rest.....
in 4 years my arm transformed to 17.5 inch from 14 inch
I run my own 6 day arnold split which is basically upper/lower split with arms and shoulder days in between. Training arms/shoulders when completely fresh, on different days, is not only more beneficial for growth, but the systemic fatigue is sooo low that it hardly effects my other days of “harder” lifts.
I'm gonna do a dedicated left forearm day to balance out my right forearm.
No joke, I switched from left to right years ago because I’m a natural southpaw
@@REVIVALFitness Now THAT's what I call DEDICATION!! 💪
Bro I'm built like an Instagram baddie. I'm very bottom heavy with big legs but weak small upper body. How to I fix my proportions.
Work on your upper body, that’s all you can do. Maybe lower leg volume. You need to make sure your form on everything is good. Check my recent video about arm day, and a video on lateral raises is coking out today.
Nice results, been enjoying my ULULA routine for a while now.
💪
I’m trying a PPL upper/lower split and I train my triceps on pull day, and biceps on push day.
Great video! Having an arm day is certainly essential if the arms are lagging behind or if the lifter wants to prioritize their arms and reach their full potential and maximize arm development. Thanks for the excellent advice! Highly appreciate it. 💪🙏👍
Thanks for the consistent excellent content. I'd love to talk about personal training with you! Have a great day!
Upper, Lower, Rest, Chest and back, shoulders and arms, and legs, than rest sunday is my current split and definitely good for "powerbuilding"
Nice 💪🏼
It's the other way round for me, my arms grew 1.5 cm in 1 month after i started doing ppl
My training days are Sun to Fri and Sat rest day. I do an arm day mid week on Weds which I started doing about 2 months ago. I do believe that it does make a difference. Keep up the great content. Cheers :)
Arm dominant guys making fun of torso dominant guys for having arm day. People dont know that eveyone has different genetics
Any day I work out my arms is arm day! Haha all jokes aside, I do a classic 5/3/1 MTRF (ODBS). I just go hard on triceps and front/lateral delts during my bench and OHP days, and then go hard on my biceps, forearms, rear delts on deadlift/squat day.
Lots of light bench and OHP work as assistance with machines and without. Up to the 12-20 rep range with lat raises and pushdowns. On leg days, I do tons of variations of rowing movements with barbell and dumbell, power shrugs, lunges, and rear machine flies. Really beefs up the grip and forearms.
I needed this video lol. I was always that person in my group who had the highest compound lifts, but the moment we started doing bicep curls or dead hangs i was the leakest link
I’ve found adding bicep and triceps sets for my other non arm days into every other day for frequency has really helped my arms looking alot fuller and it’s been really easy to recover from the extra arm sets too
A couple of options are shoulders and triceps, and biceps and chest... Hitting the arms fresh is always better, imo.
I can't believe that this is even debatable at this point. If you want maximum development of any muscle, you have to train it directly, and if it's lagging, it's better to train it fresh. Bi's before chest on days 1 and 4, tri's before back on days 3 and 6 is how I've been training arms for the past month, so we'll see where this goes.
I don’t like having many different days with different exercises. What really worked for me is doing full body 3-4 times a week while doing exercises for the body parts I wanted to bring out the most in the beginning of the workouts. Every day can truly be an arm day. For a couple of months anyway.
Every day is arm day.
Small wrist are highly desirable in professional bodybuilding your lucky
You sure?
@@REVIVALFitness positive. It makes the muscle bellies look bigger. Idk about the long arms though lol. That may not be so good lolz.
Upper/lower is for athletes not bodybuilders imo! following the upper lower or evenPPL will lead to twigs for arms. Bro splits win everytime once you've built a decent base of strength.
I built my arms to this point doing upper lower, but I know what you mean
@@REVIVALFitness same here 15+inches was achieveable on u/l or ppl anything above needs specialisation. Only consider "bodybuilder" training once you have the standard strength base of 2,3,4 plates+lifts otherwise your just weak like your arms🤙
Absolutely need a dedicated arm day, or it rolled in with something else like shoulders or legs. I went from the mindset of bench/pull up is enough for arms to training them after, then to now making time to hit them fresh. Sometimes I even hit them first before compounds.
I have an arm day now, its extremely good, I do OHPs and Upright rows before arms, but I think the fatigue built from that is minimal compared to training chest and/or back before arms
For me every arm day still starts with an ohp variation. Just because it's arm day doesn't mean you need to do all isolations
@@nomaderic Yeah, and I love pressing things up, its great to have a day when I can just start doing that
first, chest hair gang wya..
🥇
So I took an interesting approach…
I actually do pull , push , legs ; but ,
I do 5 Tricep exercises and 5 bicep exercises per session. I only do 1 back exercise and 1 chest exercise per session. Why? My chest and back are well developed compared to my arms. Looking like a damn spider. Since i started this four months ago , I went from 14in to 14.14 in. I would’ve done a lot better, but I got food poisoning and COVID back to back months 😂 took off 3 weeks in the span of two months -_______-
Been researching Arm Wrestling and more power with less size... I believe it's called The Sleeper build...
Something I found is working for me is doing PPL, Rest, Chest/Back, Shoulders/Arms, Legs , Rest and Repeat. I do OHP on push day so on shoulders/arms I start by doing isolation arm movements and finish with shoulder isolations.
Would you reccomend PPL with biceps on push and triceps on pull so that the arms can give their best without getting pre fatigued
That is doable sure
Bro your advice helped me finally bench 225(maybe a little less since bars can vary in weight)... The bulk really was worth it... Was following greg's diet and was training harder than last time... It resulted in me getting burnt out and being sick most of the year... Now i rarely get sick, been making steady progress, not hating my existence etc... The only downsides is being accused of hoping onto juice🤣
Yooo I purchased the 5 day intermediate, ive been wanting a better routine for a while. I’m blown away by the effort you put into that pdf, so much detail man. I love how you spread out the workouts.
He didnt pay me you guys lol. Wanted to post it here to support him. I love how you call out the bullshit in the fitness industry.
Give it a couple years, you’re gonna be at the top of fitness youtube, and maybe even bigger!
I’ll continue this routine and wish you nothing but success my dude.
-Charles
Thank you man, I’m glad to hear. Enjoy the gains. 🤜🤛
Been training for 1 year now I think it's safe to say I've mastered the art of lying to myself 😂
I recently upped to 2 days of arms as well as bis at the end of sessions when they aren’t sore. They started blowing up. Some groups just need a lot of volume and it varies by person. I picked that up from an old Jay Cutler plan - although the program has been heavily modified for volume and because I’m not on gear.
(This is an off-topic question) There is an exercise called the waiters curl, which Jeff Cavalier used to promote. I would really like to know your thoughts on this exercise.
Please and thank you
It provides no benefit over regular dumbbell curls. It’s just something different to draw attention.
@@REVIVALFitness Thank you so much for the feedback.
My issue with having arm days has always been where to program them. I need to be cognizant of my recovery and having a dedicated arm day would just throw everything off. I’d end up being in the gym around 6 days and would have to hit arms either right before or right after an upper day. I’ve tried this a few times and my elbows just get pissed. I’ve never really had a problem hitting arms with intensity in the context of an upper/lower or full body split though.
I could probably get arm days to work if I spread things out so instead of hitting body parts every 3-4 days I could do 4-5 days but personally I find I make better progress hitting things every 3-4.
Not everything must fit within 7 days . Could do 5 workouts within 10 days. Every other day style and then do upper lower arms upper lower etc
@@mattallthat Yeah i kinda touched on that in the original comment, I seem to make better progress hitting everything every 3-4 days. Adding an arm day and spreading things out would alter that. I also prefer sticking to the same schedule.
Yes science can prove you right. If you are fresh when doing arms then you are going to push to maximum mechanical tension the biceps muscle can achieve.
It's rocket science, if you dedicate your fresh and stronger days to legs as a sprinter you will ger massive lefs. If you are a gymnast and dedicate full days to biceps, guess what?.
What do you mean arm day? Are there any other days?
Chest day... shoulder day... and those are attached to the arms so I guess not.
I personally dont have an arm day but if your arms are lagging (push pull legs brah) I would for sure incorporate them in your training routine.
Chest back.
Legs
Limbs
I work out 3 days a week. Mostly compound lifts with some isolation exercises. I really want to grow my arms! Might try an extra day at home for arms. My biceps are pitiful 13.5 inches!
I can lift a lot of weight and reps at arm excersises but barely have 13.5 inches (178lbs 6'5 ) . Could I be messing something else apart from diet ?
Could be form too. But you're very skinny for your height, you need to eat a lot to grow.
Why show a pic of naturally slim calves when skipping legs lol.
Maybe I’m still getting newby gains or I fit your description of a stalky person who doesn’t need it but my arms are growing consistently with regular bicep curls, preacher curls, and tricep pull-down with rope grip
They’ll grow with a standard routine as well
It doesn't make sense for me. I train 4x/week, and there's a lot of overhead cost time-wise doing it, because I have to bring out all my equipment I wanna use every time I train, and there's no point of doing it on some other day, where I'd much rather be working or going out or anything else, really. For me, as I'm gonna work a lot more on my triceps in this upcoming bulk, I just added more accessory work and more hypertrophy-oriented sets in general to my push days. (I don't do PPL, I do push, "pull" (squats, rows), push "pull" (either squats or deadlifts, then rows), and all days have accessory work for the muscles I already trained with the compound movements to create more stimulus.)
I don’t like doing just arms (biceps and triceps) on their own since I find it kind of boring, so I do shoulders and arms instead with my first exercise being a seated OHP and that way I get to train my delts more frequently too
Love ur content.. guys who say they dont measure their arms are definately doing that to control their arm size anxiety. :) ask me how i know
I don’t measure my arms
I had done an chest back,leg, shoulder plus arm, rest repeat split. Not a lot of volumen but i got weaker on the bench
I gained a inch on both of my arms from bulking and arm day
In my first bulk, i did 5 months and my arms barely grew, i can tell by experience that adding an arm day helps a lot, after adding it my arm started growing in a fast rate, which blew my mind because my arms where a big weak point in my physic.
how long did it take for them to blow up?
@@taaovad7699 Since my arms genetics are terrible, took me couple months to reach a bit above 2 inch gain, probably like 4/5 months. But the first inch came in 1 month or less.
I dont care man
I dont care
I dont care
Bro split is the best.
Everything gets targeted specifically and with great detail.
Oh, and while we're at it..
DUP (Daily Undulating Periodization) is the best periodization. 👌
i only do weighted calisthenics on a upper lower split how do i manage to put an arm day?
Hey revival what’s your opinion on doing a push pull split but doing antagonist arms on those days. For example doing a push day but training biceps?
It will work if programmed well. I’ve considered doing that before.
I know this is a late comment but can u do arm days on bith upper and lower days?
what do you think of a 4 day Torso and Limbs split? where you train arms at the start of your leg day?
Definitely can work if written well
Currently do a 4 day ppl then arms on fourth day thinking about switching to four day upper lower
Arm day is ok the problem I find is I take out other exercises AND OTHER body parts so I’m not sure the grade off, I guess occasionally it can work throughout programs in the year
I can't decide if I should remove the arm isolations from my upper 1 and upper 2 days if I add an arm day
Do torso and limbs split
Upper
Chest/back shoulder
Lower
Arms/legs
Never really done a dedicated arm day. I've got like 18 inch arms already, so I don't feel like I need it.
💪🏼
Do feeder workouts every day count as an arm day? 👀
They could amount to one per week if you're doing whatever it takes.
dont take the piss, there is no way this progress was made in 2 months, not even on sarms
I’m going off what I was told
@@REVIVALFitness the video in itself wasnt bad, but you cant just make a video based on the progress a random dude sent you lol
@@stepdiablo Sure I can. Lol. Nothing surprises me anymore, if he used gear, so be it.
@@REVIVALFitness even on gear that progress is unrealistic, maybe with very good genetics and sarms but idk
I do upper lower upper lower and then a full body day with emphasis on arms. My arms are blowing up. Close grip bench, tricep exts, dips, jm press. Heavy barbell curls, incline curls, standing curls.
Do you remove your sets from all your other sessions and put them together into one day or is this just extra volume?
Would you recommend Rich Piana's 8 hour arm day?
Yes, every day
@@REVIVALFitness It shall be done
PPL ist the biggest culprit causing small arms
i hate training arms and will never do an arm day
I am surprised at how many comments have echoed this. Where have the real bros gone?
@@REVIVALFitness I don't know but I hate training arms after upper body day it's boring to me still doing it tho... My favorite day is leg day I love heavy squats and deadlifts feels so good after iam done
what do you think of the push pull leg upperbody lowerbody training split ?
Very viable if programmed well. I have one on my site, I'd say PPL/UL is for intermediates and beyond.
How do I know if I am an intermediates or beyond lifter I've been going to the gym for a year and made the mistake of training push/pull/legs and since I've been watching your videos I've noticed the disadvantages of the ppl plan that's why I wanted to Switch to the ppl/ul plan i am 16 70kg(154 pounds) And I've been in the bulking phase for 1 year and have gained 6 kg(13 pounds)
Running Fierce 5 Intermediate Upper/Lower, would it be acceptable to add an arm day on the middle "rest" day? Great content.
Edit: Nvm just seen your other video talking about this, thanks.
Unrelated, but i'm on a cut right now for medical reasons. I want to get back on the bulk but i can't, it's really messing with my head. How do i get through this? I did have a carb load day so i'm not super flat rn.
I’m planning to buy your 5 day U/L + Arms program. How do you program the rest days, can I rest 2 days on weekend?
You can, but I’d strongly recommend a rest day mid week.
If I have lower back and knee pain from overuse will I benefit more from a deload or time off from movements involving the knees/lower back?
Depends on what the issue is. If you can fix the issue with a deload then do it. If it needs total rest do that. If you have some sort of dysfunction then the pain will probably not go away with simple rest. You would need to rehab with special exercises.
@@Soccasteve Thanks, that makes sense
hehe bro every day is arm day get it?)) arms muscles regenerate very quickly)
I’m a novice and I do not have an arm day. I train three times a week using gzclp. Do I need an arm day on my routine? My lifts are 225 Bench 315 Squat 445 deadlift all for one rep.
You don’t need one. You could try one if you want to focus more on arms. You’re past the novice phase with those numbers imo. Good job.
I was thinking of doing upper, rest, lower, rest repeat, so an extra off day, cardio on the off days. Then move arm and side delt to leg day, this give more frequency for the smaller muscles, indirect on the upper day then a rest day before hitting them with legs. I'd likely superset them with a leg movement to save time, or 1 exercise each at the start and then again at the end ( 4 sets bi, 4 set tri per leg day) . Do you ever do upper lower as an 8 day routine (extra rest day)?
Is arm day still necessary if i start all my gym days with arm isolations
Not necessarily, but keep in mind that will impact your bigger lifts
im a beginner doing 3x a week full body compounds, would you recommend i take the arm exercises off the end of those days? i just do close grip bench and standing bicep curls on those days 15 x 3
You could take them off there and lump them into an arm day with more
@@REVIVALFitness bet appreciate u
I was closing in to 15" at the end of my bulk (just finished a mini-cut) and I'm tempted do add an arm day. My current arm volume per week is 9-12 set biceps and 7-10 set of triceps and the frequency is twice per week. Should I keep the weekly volume the same and just spread it on three days? I think I will progress alot better if I keep it the same but really focus on the intensity on the armday (heavy ez-bar preacher and OH tricep extensions).
i am going to blow peoples minds, secret information: to gain size you need to gain weight, you dont gain any weight, no matter how many dumbell and triceps curls you do your arms will never get bigger, and if someone does curls with 100% scrict form for 10 sets, and you do 70% sloppy form but do more sets 13-15, you will most likely get the exact same stimulus
You absolutely need to gain size, yes. I've been beating that drum for years. Disagree on the latter point. Quality > quantity.
Yeah especially for the limbs. My arms are the first to go when I start cutting. I’ve always said the best way to build arms is by gaining weight
Dude you are a tank now tf
Thanks man. Bulking hard to the end of the year.
@@REVIVALFitness Im mirin hard
Im more on the intermediate side(lifting since 2015). I do the madcow(its kinda like the strong lifts) 5x5 program due to my busy schedule, 3 times a week. (MWF) with rest (T,TH,F,Sa,sun,). When would you incorporate the arm day? Im kinda build like you long limbs tiny wrists. 6'0ft.
Is starting pull workouts with biceps (and push with triceps) a good idea?
If you want to prioritize arms, sure, but your bigger lifts will suffer
Do triceps on pull days and biceps on push days problem solve
Do you think as somebody with poor genetics and around 8 years of training. Last bulk no gainz in arm area (cut back at same weight compared to last time no difference in cm). It can make sense to start the arm day in a cutting phase? My bodyfat is around 25 percent
If you bulked to ~25% body fat, but gained no size in your arms, then your training is very bad. I can't judge your genetics in a youtube comment, but you can't say they're poor if you're gaining lots of weight but no size with it because you aren't doing anything properly. Your form is likely very bad, and you need a real program.
Give your thoughts on Mario brothers
The original tren twins. It took me a long time to beat Bowser on the Gameboy when I was a kid.
@@REVIVALFitness bro I'm talking about leaon Edward fan boys
Who?
@@REVIVALFitness your mom
So how do I know if I need an arm day? Right now I do my normal 4 day upper lower and I do 4 sets for upper body isolation every upper day
You can’t really ‘know,’ it’s more so something you try out and see. Maybe if you notice triceps or biceps are limiting you on bigger movements.
@@REVIVALFitness guess it wouldn’t hurt to try it for a few months