Please Scroll Down to See Forums Below
Need arm workout advice
- Thread starter jesse_01
- Start date
jesse_01
Banned
Well maybe I'm over doing the arms than. Here is what I do routine wise. One working rep per work out.
Squat 5rep max
DL 5 rep max
DB Bench
Incline Bench
DB Press
BTN Press
Lat
DB Fly
DB curl
Skull Crusher
Leg Ext
Leg Curl
DB row or iso row
Calf
Shrug
Pull Down
Chin
Dip.
Do 10 reps for the most part. Work out is 45-60 mins long. I do that 3x per week. I enjoy working every body part. I keep the 3 main lifts the same, change up the assistance lifts every few weeks.
Yarg!
Platinum Membership gift from THE BOMB SQUAD!
Wait, is this all one work out? Then it's WAAY to much volume. What are your goals? Are you just trying to bulk? Maintain? Increase strength? Increase explosiveness? Endurance?
I disagree that biceps work is not necessary...
We're talking about bodybuilding right? You need to target all areas and workout all areas
That being said, you're over-working your arms...but still do curls. Not everyone is as massive as Joe or has Joe's genetics.
We're talking about bodybuilding right? You need to target all areas and workout all areas
That being said, you're over-working your arms...but still do curls. Not everyone is as massive as Joe or has Joe's genetics.
thank you for the compliment. you may be right that he is just doing to much arm work and still needs some. but as a greneral asumption it is not true that you always have to curl or do direct arm work for growth. there are a lot of bb'ers that get better arm growth with no direct bi work. they get plenty from deads, chins, and rows and doing the extra is the overkill. of course this does not apply to everyone. there are people who need lots o curls to get their bi's to grow. i see the problem with people with lagging arms usually turning out to be what i had suggested. but not everyone. i just suggest that as a start then if you see no improvement you can start adding small sessons rom there.
My biceps were genetically not that great...deads, rows and squats have helped develop my biceps def...however, they help develop the thickness and mass on my arms...I had to do some strict preachers and some barbell curls to get some peak and definition on those babies.
what are you up to now in arm size? i remember you where doing pretty well already then jumped into dc.
Nowhere near your arm size bro...I'm at 19". I've been at 19" for a long time now....about 2 years. But then again I'm only 200 lbs.
im only sitting at 20" right now. 23" is a piece of history.
20" seems like a far away dream for me....often times, when I really diet, I go down to 18" and then I go back up to 19"....it really varies. Usually, I walk around at 19" arms...my triceps is very well developed but my biceps I would call lacking....my arms are 19" because I have a big triceps.
jesse_01
Banned
Yes correct. I try to add 5lbs to every lift each week. Or just keep working it till I get 10 reps.
I only do one working load per set. So for each lift I do 3 sets of working load per 7 days.
id say your entire body is lagging from the excessive work. i would drop that program if your looking for size.
you can start by eating a LOT more...how many grams of protein are you getting a day?
jesse_01
Banned
What kind of program do you suggest? Right now I'm lifting 3 days a week and 30-45 mins of hiit running 3x per week. I like to goto the gym often, helps relieve stress.
if you like going often id suggest a 4 or 5 day split.
just a thought but iv thought about what i would do as a bodybuilder and i thought i would probably do this which worked out to be roughly a 5 day split as i would do it two days on one day off
chest, tri's
deads, calves, hams
-rest-
back (no deads), bi's
shoulders, calves
-rest-
quads, abs
just a thought its pretty personal though I came up with it myself so you might not like it
chest, tri's
deads, calves, hams
-rest-
back (no deads), bi's
shoulders, calves
-rest-
quads, abs
just a thought its pretty personal though I came up with it myself so you might not like it
sorry bro I wasnt really directing it at anyone in particular just putting another idea out there
jesse_01
Banned
I will take a look around the net and see what I can come up with. Thanks.
ive been such a fan of the 3 day split for so long i couldnt tell you one off the top of my head. just make sure eack day starts with a big heavy lift if its leg day squat, if its chest bench, shoulders ohp, back deads, ect. get 3-6 sets in of your big lift then move on.
jesse_01
Banned
3-6 sets of 5 working reps? I was thinking of doing a 5 day split like so.
Day 1 Legs
Squat
Leg Ext
Leg Curl
Calf
Day 2 Chest
Bench
Incline
Decline
Pec Deck Flys
BB Pullover
Day 3 Back
Deadlift
BB Row
Back Ext
Chin Up
Day 4 Shoulder
Shoulder Press
Lateral Raise
Front Raise
High-Pulley Lateral Extension
Day 5 Arms,Abs
BB Curls
Reverse BB Curls
BB Skull Crusher
Dips
Hanging Leg Raise
Day 1 Legs
Squat
Leg Ext
Leg Curl
Calf
Day 2 Chest
Bench
Incline
Decline
Pec Deck Flys
BB Pullover
Day 3 Back
Deadlift
BB Row
Back Ext
Chin Up
Day 4 Shoulder
Shoulder Press
Lateral Raise
Front Raise
High-Pulley Lateral Extension
Day 5 Arms,Abs
BB Curls
Reverse BB Curls
BB Skull Crusher
Dips
Hanging Leg Raise
this doesnt look to bad. it may work well for you. try it out for a while. if anything is still lagging after a month or so then you are either under or overtraining. or your just not eating enough. i have come across some that developed some areas and not others that straightened out just by adding food to their diet.
jesse_01
Banned
I found it great to maintain strength and size. I will probably switch back to it during hockey season. As there is not much wear on the body.
I think my new routine will help me gain over the summer.
Similar threads
