You don't even need to train ARMS....

[GYMnTONIC]

According to this new study:

"The addition of single-joint exercises to a resistance training program that already contains multi-joint exercises brings no additional benefit in terms of muscle performance and anthropometric changes in trained men, whether they are using anabolic steroids or not.
"These results might help to design more time-efficient resistance training programs, since it suggests that trained men can save time not including single-joint exercises in their routines and still achieve optimal results."

https://www.anabolex.org/forum/anabolic-discussion-forum-main-forum/4130-study-you-probably-don-t-need-to-train-arms

 

[Killionb12]

So essentially back day trains biceps and chest or shoulders are training triceps. Don’t need an arm day?


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[SiliconeSack]

In theory it's not wrong. I still feel doing exercises that target a single muscle will bring better results.

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[GarlicChicken]

Lol. Maybe if you're genetically gifted or don't want to go anywhere as a bodybuilder. But even the genetically gifted ones train arms.

Go tell Phil Heath or Luke Sandoe that they don't need to train arms lol. They both are obviously gifted in the arm department but still train them. Maybe not as hard as they do legs/back/chest, but they still do. When my scrawny ass quit training arms they actually got smaller...so I started hitting them again. Even if I don't train them hard enough they suffer

 

[A.font401]

Lee priest did arms and had some of the best arms in the industry! I have twig arms and train them them chest/back also have a separate arm day. That’s how I got my arms to the small 17.5in they are now lol I need the arm workouts!


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[Rajput]

That's a false narrative
For 2 years I ignored arms and thought back and chest hit them anyway

Now arms are my weakest bodypart and are not catching up at all. I have to hit them thrice a week now.

Don't listen to this bs

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[Durro]

I’ve heard this for a while but I’m just too afraid to try!

 

[Staynattybruh]

Can you actually link the study that claims this?

Ah nvm I didn’t realize I could click the pic

 

[GYMnTONIC]

For the record I just wanted to post this for discussion. I just got back from doing Biceps and Triceps day at the gym LOL

Even if this were true, I love training arms too much to not do them.....

 

[eye2eye]

Who ever wrote the article does not have big arms.

 

[ordawg1]

In my opinion - one cannot train arms enough~ OD

 

[hot rod]

good i quit! yeah right. i understand that doing bench works ur arms too, but u still have to do some curls or u might look afont lol!

 

[Milford King]

i just ask 10 random women what they are attracted to in men. I will now only train these areas...

1.) arms
2.) butt
3.) savings account

 

[wesley_swolle]

i just ask 10 random women what they are attracted to in men. I will now only train these areas...

1.) arms
2.) butt
3.) savings account

*fify*

1) big dick
2) big dick
3) wallet

I Didn't Choose the Swolle Life, The Swolle Life Chose Me

 

[Durro]

Don’t tell this to “pump up your arms before you go to the bar guy” because they will have to train the rest of the body! They don’t want to hear that!

 

[Milford King]

I totally do 100 push-ups before going out. If I’m drinking vaka ... I’m doing 200 pushups in the bar bathroom. I tell you what bro.... drunk married chics will definitely think about cheating on there husbands when they see a dude with pumped up muscle bellies.

try it. It’s not just a frat boy thing.

and yes. I am a huuuuuge douche bag piece of shit. I didn’t go to college till I was married with kids so... kinda trying to catch up. And lemme tell ya.. the world is seriously working against me. But I will prevail. Because I have .... steroids

 

[Durro]

I totally do 100 push-ups before going out. If I’m drinking vaka ... I’m doing 200 pushups in the bar bathroom. I tell you what bro.... drunk married chics will definitely think about cheating on there husbands when they see a dude with pumped up muscle bellies.

try it. It’s not just a frat boy thing.

and yes. I am a huuuuuge douche bag piece of shit. I didn’t go to college till I was married with kids so... kinda trying to catch up. And lemme tell ya.. the world is seriously working against me. But I will prevail. Because I have .... steroids

You go Milford! It’s never to late but protect yourself. You better be burning rubber, bro bag your tool! Be strapped up, put on the old mans swimsuit, the snake poncho, the baby blocker, the fun sock, pickle bag the Peter hat, the hoody for the woody, plan C, cumsack, ghetto jellyfish, brotection, elastic pipeline, pack your own parachute, gremlin taco, rap it before you tap it! 25 cent insurance policy, slide home safely bro!

 

[Milford King]

You go Milford! It’s never to late but protect yourself. You better be burning rubber, bro bag your tool! Be strapped up, put on the old mans swimsuit, the snake poncho, the baby blocker, the fun sock, pickle bag the Peter hat, the hoody for the woody, plan C, cumsack, ghetto jellyfish, brotection, elastic pipeline, pack your own parachute, gremlin taco, rap it before you tap it! 25 cent insurance policy, slide home safely bro!

for sure bro. I’ve seen pics of herpes in 6th grade sex Ed. I don’t take chances.

I think it should be mandatory to have std check ups and little cards that have your current sex health status on it before being allowed in a bar or 7-11. Just saying.. I found a new 7-11 chic. Darling Nikki. And boy is she cute. Luckily 7-11 carries extra small rubbers too! I’m good to go!

 

[Durro]

for sure bro. I’ve seen pics of herpes in 6th grade sex Ed. I don’t take chances.

I think it should be mandatory to have std check ups and little cards that have your current sex health status on it before being allowed in a bar or 7-11. Just saying.. I found a new 7-11 chic. Darling Nikki. And boy is she cute. Luckily 7-11 carries extra small rubbers too! I’m good to go!

I agree you dirty dog!

 

[Jswole220]

Actually I would have to agree with this study without even reading it yet lol. I still to this day don’t do an arm day. My traditional split is chest and tri, back and bi, shoulders and traps, legs. The only direct training my arms get is for about 10-15 minutes after I do back or chest. I would t exactly say I’m genetically gifted and I got just over 20in arms doing this. I stay fairly lean now never going over 15-16%bf but I also never get single digit bf either with the exception of one time just because I felt like I owed it to myself to at least try it out. I’d rather look like a middle linebacker than look like a fitness model personally. I have done an arm day before but I don’t thinks it’s as important as most think. I do not completely neglect arms but my arms get most of their training as a secondary muscle doing heavy compound movements such as rack pulls or bench press. I’ve probably done less than 50 arm day workouts in my time. I’m in my 30s now and have been training since I was 12 technically but I didn’t start learning how to lift properly until I was 14-15yo and didn’t even bother learning nutrition until I was almost 20.

 

[GarlicChicken]

Actually I would have to agree with this study without even reading it yet lol. I still to this day don’t do an arm day. My traditional split is chest and tri, back and bi, shoulders and traps, legs. The only direct training my arms get is for about 10-15 minutes after I do back or chest. I would t exactly say I’m genetically gifted and I got just over 20in arms doing this. I stay fairly lean now never going over 15-16%bf but I also never get single digit bf either with the exception of one time just because I felt like I owed it to myself to at least try it out. I’d rather look like a middle linebacker than look like a fitness model personally. I have done an arm day before but I don’t thinks it’s as important as most think. I do not completely neglect arms but my arms get most of their training as a secondary muscle doing heavy compound movements such as rack pulls or bench press. I’ve probably done less than 50 arm day workouts in my time. I’m in my 30s now and have been training since I was 12 technically but I didn’t start learning how to lift properly until I was 14-15yo and didn’t even bother learning nutrition until I was almost 20.

Hate to break it to you, but you are genetically gifted then my friend. Lol.

Mine only seem to grow when I work them directly, and they're still small. I did follow this methodology for quite a while though, and it definitely negatively affected my arm growth. Now I split them out on their own day and they seem to be growing again. Sleeves are definitely tighter the last few weeks.

I'm also finding that my triceps respond well to my normal style of one all out heavy exercise then some additional volume to failure, and my biceps respond better to pure volume work. I still go for progressive overload with biceps but much less aggressively than tris and other parts. Seems to be working

 

[heavyhitter]

I gotta disagree at least for myself. I get my best arm gains having a dedicated arm day and training bis and tris together

 

[Thebricklayer]

Hell, I train arms twice a week and they still don't grow. :-(

 

[SteerClear]

Disagree if your goal is to be a competitive body builder, you sculpt each muscle for symmetry, arms, shoulders, whatever. Powerlifters and Strongmen competitors, that’s a different game.


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