Arms

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Alucard -> Arms (May 2 2008 16:44:16)
I've been bulking for 5 weeks now, in that time i've put on a stone, so i guess its going well, I've noticed huge gains in my back and core, abit in my chest and i guess everywhere else, but my arms are still looking skinny compared to my body. I know arms are the hardest part to get gains in but im jus wondering if im doing everything right as i dnt seem to be getting much stonger in them, could someone tell me if i should add or remove anything. my routine is: Biceps Dumbel Curls: 3x8 Hammer curls: 3x8 EZ curls: 3x8 21s Triceps Skull crushers 3x10 tricep pulldowns (wired machine) 3x8 overhead dumbel extensions (not sure of the proper name) 3x10 overhead cable pulls (not sure of the proper name) 3x12 Shoulders Shoulder Press (Machine) 3x8 Shrugs 3x20 frontal shoulder raises 3x8

Icemansoldier -> RE: Arms (May 2 2008 17:04:09)
quote: I know arms are the hardest part to get gains in i totally disagree, it may be for you and some others but not for all poeple 9 sets is too many as well, keep it to 7 sets max same goes for triceps Why are you doing 9 sets for bi and 12 for tri, 7 sets for each should do, you may be overtraining, that prob why you arms arent growing. Imo Tricep bench dips are prob one of the best tricep builders Too many tricep exercise 2 or 3 is enough same goes for biceps, i would recommend 2 exercises each for tri and bi. Shoulder d'bell or barbell presses need to be added to your shoulder routine, they both are good mass builders. What grip do yu use for the shoulder machine inner or outter or both? For shrugs why are you doing 20reps (12 reps + is for muscular endurance, not for muscle mass)? , that wont build your traps as quick as if you used heavier weights to do 8,10,12 reps.

theiopener -> RE: Arms (May 2 2008 17:05:22)
where is leg, chest and back training [&:]

Icemansoldier -> RE: Arms (May 2 2008 17:10:17)
quote: ORIGINAL: theiopener where is leg, chest and back training [&:] I think he meant the above was just his arm routine as hes looking for some muscle to them as hes struggling [;)]

Alucard -> RE: Arms (May 2 2008 17:49:15)
quote: ORIGINAL: Icemansoldier quote: I know arms are the hardest part to get gains in i totally disagree, it may be for you and some others but not for all poeple 9 sets is too many as well, keep it to 7 sets max same goes for triceps Why are you doing 9 sets for bi and 12 for tri, 7 sets for each should do, you may be overtraining, that prob why you arms arent growing. Imo Tricep bench dips are prob one of the best tricep builders Too many tricep exercise 2 or 3 is enough same goes for biceps, i would recommend 2 exercises each for tri and bi. Shoulder d'bell or barbell presses need to be added to your shoulder routine, they both are good mass builders. What grip do yu use for the shoulder machine inner or outter or both? For shrugs why are you doing 20reps (12 reps + is for muscular endurance, not for muscle mass)? , that wont build your traps as quick as if you used heavier weights to do 8,10,12 reps. i use outer grip for shoulder press for the shrugs im useing dumbbells 22kg each, i cnt hold much heavier in my hands, and i can do up to 20 of them before feeling the pain and yea i do train the whole body, jus put the parts are i want to work on more. cud u tell me a good routine for the areas i hav listed

cliff_vtr -> RE: Arms (May 2 2008 17:51:06)
5 weeks is not long enough to really assess anything. Give it 6months. Personally I think preacher curls are the daddies of bicep exercises and tricep rope for triceps

jack5r -> RE: Arms (May 2 2008 17:58:31)
Too much imo. If you do arms on there own day then I would go 6-8 sets on biceps and triceps and 8-12 on shoulders. Start with shoulders as you will want your triceps fresh for pressing. Then do biceps to give your triceps a rest and finaly triceps. Shoulders: DB/BB press 4x8 Raises variations 4x8 (side or rear) (When I trained traps directly I prefered shrugs on back day as they are a back muscle) Biceps: DB curls 3x8 Ez curls 3x8 Hammers 2x8 Triceps: 6-8x8 (All those exercises are ok)

Icemansoldier -> RE: Arms (May 2 2008 18:08:45)
Yeah shoulder machine outter grip is good, inner grip is abit crappy imo. Well for biceps: D'bell Curl BB curl EZ curls (same as BB curl but diff sort of grip one will work better for you than the other) Reverse Curl (mainly hits brachilis) Hammer Curl (mainly hits brachilis) Preacher curls dont work for me but preacher curls using a cable is good, also you could do preacher curl by using a single pulley so you do 1 arm at a time. Tricep: Bench Dips Close grips Bench Press Rope pulldown Tricep D'bell Overhead extensions EZ Overhead extensions Your shoulder routine is ok but you should drop front raises and do d'bell presses or barbell presses There lots you have to use trial and error and see what works for you Pick 2 exercise for triceps and biceps and do 6/7 sets for bi and 6/7sets for tri http://bodybuilding.com/fun/exercises.php?MainMuscle=Biceps Look here in this link its shows diff exercises for diff parts of the body and tells you how to tdo them, very useful, take a read and let us know what exercises you decide. Using a rep range from around 4 - 12 will give you sttrenght and muscle mass

fun meter -> RE: Arms (May 2 2008 18:14:59)
Would help to see whole routine, just to see whether your htting them a bit too much. As cliff said, 5 weeks is nothing. Eventually arms will pick up as your pulling and pressing progresses anyway.

savageJ -> RE: Arms (May 2 2008 18:39:18)
hi mate try seated hammer curls set=10 reps=10 then lying tricep extensions sets=10 reps=10 with 30 secs in between each set and 3 mins inbetween curls and extensions only light weights but you will noticed good gains in three weeks

DissoluteMan -> RE: Arms (May 3 2008 1:43:16)
Hi mate. Have a read of this if you have not already seen it. http://www.muscletalk.co.uk/article-big-arms.aspx Good advice and i have seen gains in the last couple of weeks after heeding the advice.

waylander -> RE: Arms (May 3 2008 8:32:52)
far too many exersices on biceps and triceps choose 1 bicep exercise, 2 triceps and concentrate on the important body parts legs, back and chest

Alucard -> RE: Arms (May 3 2008 23:45:09)
Thanks for the info so far, i'll be sure to change what i've been doing. the rest of my routine is: Chest Decline Bench Press 3x8 Flat Bench Press 3x8 Inclined Bench Press 3x8 Flies 3x8 Back Pull ups 3x8 (weight assisted) bent over rows 3x8 lat pull down 3x8 seated row 3x8 seated level row 3x8 legs leg press (i think its called) 3x8 leg extensions 3x8 hamstrin curls 3x8 abductor 3x10 abbuctor 3x10 i take it im doing too much overall.

Icemansoldier -> RE: Arms (May 4 2008 1:08:20)
quote: ORIGINAL: Alucard Thanks for the info so far, i'll be sure to change what i've been doing. the rest of my routine is: Chest Decline Bench Press 3x8 Flat Bench Press 3x8 Inclined Bench Press 3x8 Flies 3x8 Back Pull ups 3x8 (weight assisted) bent over rows 3x8 lat pull down 3x8 seated row 3x8 seated level row 3x8 legs leg press (i think its called) 3x8 leg extensions 3x8 hamstrin curls 3x8 abductor 3x10 abbuctor 3x10 i take it im doing too much overall. Too many sets for chest mate, do 12 max No need for to flat incline and decline when benching either do decline and incline or do flat and incline, decline and flat are similar so no point doing them both, so ditch 1 of them then your fine [:)] Whats a seated level row? No need to do leg extensions if you are doing leg press which is similar to squating This is the rule i follow to avoid overtraining (each muscle trained once a week): Smaller muscle groups (eg bicep,tricep,traps etc) - 7/8 sets maximum Large muscle groups (eg Chest, back etc) - 12 sets maximum

Scott32 -> RE: Arms (May 4 2008 1:35:59)
Too early to be making changes stick to it for a few more months then evaluate the situation.

Alucard -> RE: Arms (May 4 2008 9:39:53)
as a beginner i've made changes anyway, trying to find exercises i like and think are effective

Ak_88 -> RE: Arms (May 4 2008 10:18:15)
You've been training for less than 2 months, you have no idea what's effective yet. Fact is i'm 99% sure the adaptations you've made so far are neural, hypertrophy is likely to only just be occuring. Stick with something for six months and don't faff about, then address the situation.

Jamesw -> RE: Arms (May 4 2008 10:40:02)
Id start with close grip EZbar bench then skull crushers after then pushdowns

tristram -> RE: Arms (May 4 2008 10:58:07)
1stone in 5 weeks seems a bit excessive.

Integra -> RE: Arms (May 4 2008 13:02:29)
A day on arms? Not necessary at 64kg.

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