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Arms - May 2 2008 16:44:16
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Alucard
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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
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RE: Arms - May 2 2008 17:04:09
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Icemansoldier
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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.
< Message edited by Icemansoldier -- May 2 2008 17:05:32 >
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RE: Arms - May 2 2008 17:49:15
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Alucard
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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
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RE: Arms - May 2 2008 17:51:06
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cliff_vtr
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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
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RE: Arms - May 2 2008 17:58:31
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jack5r
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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)
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RE: Arms - May 2 2008 18:08:45
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Icemansoldier
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From: Northern Ireland, Londonderry
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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
< Message edited by Icemansoldier -- May 2 2008 18:10:04 >
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RE: Arms - May 2 2008 18:14:59
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fun meter
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From: Kent
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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.
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RE: Arms - May 2 2008 18:39:18
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savageJ
Posts: 155
Joined: Mar. 24 2008
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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
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RE: Arms - May 3 2008 8:32:52
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waylander
Posts: 256
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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
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RE: Arms - May 3 2008 23:45:09
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Alucard
Posts: 77
Joined: Apr. 3 2008
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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.
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RE: Arms - May 4 2008 1:35:59
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Scott32
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Too early to be making changes stick to it for a few more months then evaluate the situation.
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RE: Arms - May 4 2008 9:39:53
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Alucard
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as a beginner i've made changes anyway, trying to find exercises i like and think are effective
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RE: Arms - May 4 2008 10:18:15
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Ak_88
Posts: 10472
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From: Chelmsford, Essex
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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.
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RE: Arms - May 4 2008 10:40:02
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Jamesw
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Id start with close grip EZbar bench then skull crushers after then pushdowns
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RE: Arms - May 4 2008 10:58:07
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tristram
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1stone in 5 weeks seems a bit excessive.
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RE: Arms - May 4 2008 13:02:29
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Integra
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A day on arms? Not necessary at 64kg.
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