Add another 3-4 sets of a different type of bicep/tricep exercise to the end of the routine. Information and discussion for people looking to put on lean weight. I added Hammer Curls once a week and my biceps are starting to really explode. Might add some pullups tonight, cheers! [–]HyperactiveToast160-178-180 (5'11) 2 points3 points4 points 3 years ago (10 children). I played college football and having a dedicated arm day during training never seemed to be a logical use of time. [–]Plyphon[S] 1 point2 points3 points 3 years ago (3 children). The mods WILL ban people who are more trouble than they're worth, regardless of any sidebar or FAQ statements. Personally, I don't love GVT, but I know people who do, so maybe it'll work for you. If you like cricket then one day of a test match will see you through, or a couple of football matches. I've had steady gains/progress from doing this. It's just an experiment I'd like to run for a month or two. They’re overdone and unoriginal. I made a mistake thinking bench/OHP would be enough and only really needed 40-60 tricep reps 1x per week. But feel free to do it if it makes you happy or if you do arms in stead of a rest day etc, [–]Plyphon[S] 1 point2 points3 points 3 years ago (2 children). It's not a permanent thing, perhaps I should have made that clearer in the OP, [–]have_bot 2 points3 points4 points 3 years ago (3 children), [–]Plyphon[S] 4 points5 points6 points 3 years ago (1 child), [–]Aarxnw 0 points1 point2 points 3 years ago (0 children), [–]fondu_tones 1 point2 points3 points 3 years ago (0 children), [–]Lucid_Lizard_Wizard 3 points4 points5 points 3 years ago (1 child), Tricep kickbacks are my favorite arm workout tbh, if you have perfect form it feels sooo good. If it were me, I think I'd knock off one exercise of each and do three each per day. I go to the gym at 5am and never have to wait for a thing. Would starting strength be worth starting up over two years into weightlifting? If you want big arms it only makes sense to put more effort into training them. Do not blatantly accuse fellow redditors of steroid use. Edit: this is my arm – natty, having done my 100+ Reps bicep session 1 (sometimes, but rarely, two) time per week. A post doesn't have to violate a rule to suck, sometimes people get creative. Yeah, I could go earlier in the morning, I'm tempted to start trying, but there is a knock on effect to the rest of the day... [–]HyperactiveToast160-178-180 (5'11) 1 point2 points3 points 3 years ago (0 children). [–]alrightok 1 point2 points3 points 3 years ago (1 child). Bicep ez-curl bar 21s Good luck! Sure, the main focus is building strength but that doesn't mean you can't focus on hypertrophy. [–]MonsterKabouter 1 point2 points3 points 3 years ago (1 child), Doing more arm work will definitely result in more arm gains. Yeah the n-Suns routine even states that the OHP day is basically optional. 37 votes, 96 comments. [–]esccx120-150-190 (6'0") 0 points1 point2 points 3 years ago (1 child). PS I wanna get stranded for weeks climbing the mountain that are your traps, [–]Trap_City_Bitch5'10 | 145 – 200lb | 3 points4 points5 points 3 years ago (3 children). Thoughts on arm day. That's why he lists bodyparts during each day. Tris make up 1/3rd of the upper arm so it's important to train them a lot. Agreed. Are you leaning towards T-rex mode? The day shown for 'National Armpit Day' is based off how much chitter-chatter and buzz there was on June 21, 2016 across social media making references to 'Armpit Day'. Arms = dead. Personally, I train 6 days a week and switch off with ending my workout with either biceps or triceps depending on which I did the day before. It's my favorite and I've made the most progress with my physique on this split. If you have a special condition or need advice on an injury, consult your physician. Unhelpful comments. I agree there is very little bicep work in nsuns though. If you program your days as T1, T2, and T3 movements your T3 lifts are often single joint movements for hypertrophy since a larger muscle can produce more force and the T2 has close specificity to your T1 to address weak points. Yeh, as per the OP I'd start with a compound or two anyway, then replace the last two compounds I'd normally do with 3 bicep and tricep exercises in an ideal world. You don't have a "high metabolism"... You simply aren't eating enough! I think i'd still start with a DB bench for 5 sets to work the chest and get some blood flowing, then maybe these pairs: If anyone could help me fill in the blanks, or have their own routines to share that would be great. To this and address something OP wrote: you do n't need an arm day has been for members terms. For me might not get enough stimulus for your biceps for significant growth looking.. Switching up routine is important 6 children ) Shortcut to size is good my... 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