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Arm Routine for a Hardgainer
- Thread starter monty2589
- Start date
check my log. some good arm workouts and routines for putting on mass. i started out STICK size and ive gotten over 16 inch arms now and there pretty swole but not near swole enough.
http://www.elitefitness.com/forum/showthread.php?t=534664
Lemme know what you think man.
http://www.elitefitness.com/forum/showthread.php?t=534664
Lemme know what you think man.
enigma4dub
Active member
monty2589 said:
if you want help, tell us about yourself i.e. height, weight, age, measurements. include diet and previous/ current training. anyone who gives you randome excercises rep/set scheme dont know jack.
enigma4dub said:
I'm around 155lbs, 5'11'', 17 and I really don't know my measurements. I ran cross country all throughout high school and now I'm looking to get bigger and stronger. I'm a senior in high school and plan on trying and going to play tennis in college next year but I mainly want to look really good. My diet is eat everything right now. I'm skinny and I have a fast metabolism.
SgtSlaughter
New member
if the scale isn't going up... you're not eating enough.
at 5'11" if you want 16, 17" arms... get up around 210lbs ... maybe more, depending on genetics.
Eat big, lift big... 3x week, compound lifts(Squat, Dead lift, Bench, Row) add weight weekly.
3x5 would most likely be your best bet as, more or less, an untrained lifter... you'll make fast progress (good) and eventually make slower progress (5x5).
at 5'11" if you want 16, 17" arms... get up around 210lbs ... maybe more, depending on genetics.
Eat big, lift big... 3x week, compound lifts(Squat, Dead lift, Bench, Row) add weight weekly.
3x5 would most likely be your best bet as, more or less, an untrained lifter... you'll make fast progress (good) and eventually make slower progress (5x5).
enigma4dub
Active member
at your weight you can spend all day curling and your arms will stay the same. do you understand what a caloric surplus is? sarge is right concentrate on eating and the big compound lifts. your whole body needs to grow. avoid fluff accessory b.s. and you will see results. madcows site is great, look around. especially the training primer...great read.
BiggT
New member
Sarge and ENigma said it all......
At 155lbs at 5'11 you're going to have small arms, just because everything on you is small at a buck 55.
You're gonna need a bigger body to have bigger arms....squat, pull, and press and train a good arm movement or two progressively. There is really no magic to it, man.
First thing is that you're grossly undereating.
Look at it this way.....who has big arms? Guys with big bodies. The Under Armour and Biceps Squad at gyms across America have 3 things in common....(1) they all blast their arms with everything including the kitchen sink, (2) none of them squat or pull, and they don't train their presses properly, and (3) they all have tiny arms
At 155lbs at 5'11 you're going to have small arms, just because everything on you is small at a buck 55.
You're gonna need a bigger body to have bigger arms....squat, pull, and press and train a good arm movement or two progressively. There is really no magic to it, man.
First thing is that you're grossly undereating.
Look at it this way.....who has big arms? Guys with big bodies. The Under Armour and Biceps Squad at gyms across America have 3 things in common....(1) they all blast their arms with everything including the kitchen sink, (2) none of them squat or pull, and they don't train their presses properly, and (3) they all have tiny arms
Protobuilder
New member
hardgainer means undereater
silver_shadow
New member
155lbs at 5'11"... there's your problem...
Protobuilder
New member
hardgainer means undereater
SgtSlaughter
New member
Extra_Strong
Well-known member
Sarge_ said:
Oh yeah. I forgot to mention that I have been working out for about 2 months now not doing the 3x5 and have seen some results. My chest has gotten bigger and I've gotten stronger. My current routine is Monday and Thursday chest, shoulders and arms. Tuesday and Friday legs, back and abs. Wednesday, Saturday and Sunday were days off. I also just started tennis season so I have practice 5 days a week when the weather is good. Should I still go with the 3x5 or should I just stick to what I've been doing?
silver_shadow
New member
what you're doing has given you newbie gains - which basically means what you do isn't so important. also, "what you're doing" - i don't see an exercise plan, only a list of body parts.
the 3x5 on the other hand will build a solid foundation of strength and is generally a good choice for sports and definitely better than what you're currently doing.
the 3x5 on the other hand will build a solid foundation of strength and is generally a good choice for sports and definitely better than what you're currently doing.
Protobuilder
New member
silver_shadow said:
+1
