Arm day - is it necessary? Been on PPL for a while now with

https://acrobolix.com/small-arm-disease/

Isolate the living Zyzz out of them

>>41375525
Worried that throwing in a dedicated arm day will ruin push/pull days

How does fit deal with this anxiety

>>41375543
You could do a second workout on a specific day. I would put it either on leg day, or on pull day so that the arms can rest on leg day. Both seem valid to me and I would suggest you just try it and see how your body responds. You don't have to go overboard with your second workout, but done once or twice a week, getting a freaking great pump in your arms, will help them grow.

>>41375562
Hit me with your best quick and effective arm workout anon

Less sets the better

Currently do 2 working sets (first for 10-12 reps second for 6-8) with a challenging weight and throw in some drop sets and rest pauses here and there

>>41375588
Superset everything.
Yesterday I did the following:
seated db curls + lying db skullcrusher 4x12
standing db curls + lying db skullcrusher to the side 4x12
ez curls + seatead ez skullcrushers 4x12
bw triceps press + triceps dips 3x12

You obviously might want to do less. Also, no need for heavy weight, just focus on getting a pump, the more blood goes into the muscle, the fuller it gets, the better.

Another one:

ez curls + ez skullcrushers
db curls + db skullcrushers
hammercurls + triceps dips

Quick and to the point. Reps should always be around 8-12, squeeze hard when you contract the muscle and stretch fully. Go slower if you have to.
My old shirt are getting tighter lately, so something must be happening.

>>41375647
Thank you kind anon

>>41375688
No probs bro, if you need anything else, ask away.

Oh and one more tip, I recently bought some resistance bands, those things are really great to sneak in a quick workout or just to add something "light" to your workouts. If you see some for cheap, go get them

>>41375713
On that note - fat gripz. Worth the money?

>>41375824
Can't tell, but I've been thinking about getting them too. I haven't figured out a reliable way to do the same with a towel yet.. but it should be possible
If I have the money to spare, I might get them though. Who doesn't want big forarms

File: image.jpg (136KB, 1024x731px) Image search: [Google]

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Isolation bicep curl
Preacher curl db
Reverse preacher curl
Hammer curls
1 db behind the neck seated tricep extension
Roman salutes
Wrist curls
Reverse wrist curls
Skullcrusher
Barbell isolation curls
Triceps extension
Cable isolation bicep curls
Rope cable over the head Tricep extension
Rope cable bicep curl
Tricep press down on cable with bar grip


My arms day this morning

It's so boring though

>>41375482
>Arm day - is it necessary?
No, because if you do PPLA you are now sabotaging your PP days by having them less often, so the net result in training frecuency is:
Arms stay the same pretty much
Chest, shoulders, back and legs all take a 25% hit
Don't do just arms
>Been on PPL for a while now with curls / tri stuff thrown in but my arms still seem lacking.
Can you post routine?
>SBD 165kg, 110kg, 180kg, 6'1", about 96/97kgs, about 18% bodyfat
Lol I am the same but 5'11 midget at 91 kg
By the way do what >>41375525 said but keep it on the PP days