"Hello, I'd like to check a few details about the sample biceps program I found. My questions are in bold:
A1) Preacher Curls (6 sets) 6 reps, 90 seconds rest (90 seconds rest between each set?)
A2) Lying flat bench triceps extensions with an EZ curl bar (6 sets) 6 reps, 90 seconds rest (Do I start this exercise AFTER I have taken all 6 sets in A1?)
A1) Lying to seated dumbbell curls (3 sets) 13-15 reps, no rest (Do I take all 3 sets BEFORE I move to the elevated pushups?)
How heavy a weight do I use? So heavy that I can lift 6-8 reps only lying and then 6-8 reps sitting? Sitting is easier so I'll use a slightly heavier weight. Or should I use a light weight, so that I can lift 13-15 reps? I will then start in lying position and then immediately sit up using the SAME lighter weight.
A2) Elevated Pushups (3 sets) 13-15 reps, 60 seconds rest (60 sec between each set?)
A1) Hammer curls (10 sets) 4 reps, 60 seconds rest ( All 10 sets before I move to the overhead half press?)
B1) Seated overhead half press in power rack (10 sets) 4 reps, 60 seconds rest
Is it really safe to train arms (and biceps) more than once a week?
My Answer: Gee, Chris you don't mince with formalities or idle chit-chat, do you? Allow me to do the same: BUY MY BOOK . Anyway, Chris, letter and number designations refer to exercise sequencing:
- A1 and A2 means you alternate between the 2 exercises.
- A1 with no rest and A2 with 60 seconds means you do exercise A1, go immediately to A2, rest 60 seconds and then back to A1
- A1 with 90 seconds rest and A2 with 90 seconds rest means you alternate exercises, but rest 90 seconds between them
- A1 and B1 are exercises done sequentially. In other words, do all sets of A1 first, then go to B1
For "lying curls to seated dumbbell curls" choose a weight you can do 6-8 reps for the lying curls, use the same weight for seated dumbbell curls and do as many reps as possible. To answer your final question, "Is it safe to train arms more than once a week?" my is answer, "ABSOLUTELY."
You will gain and retain muscle at a faster rate, if you train it more frequently. You just have to vary your training enough to allow for high frequency training. I go over how to accommodate high frequency training in Strength and Physique, V1 .
Question #2: I read your recent lat article on bodybuilding.com. Great stuff! Would you recommend doing back and chest on the same day?
My Answer: You can, but it's really up to you. I know a lot of trainers recommend supersetting chest and back, and that's fine. But for hypertrophy, supersetting is best for arms. Supersetting doesn't work as well for chest and back, so if you train them in the same workout, just do consecutive sets. That's much better for hypertrophy.