Time to kick things into high gear!

[njmuscleguy]

Hey folks,

Looking for some suggestions... I'll post it here because it's relevant... I'm 2 weeks into my current cycle... not strictly a cutter but by no means a bulking.... 4 weeks of tbol, 6 weeks of tren ace and 10 weeks of test enth...

I'm starting to kick up the intensity of my workouts.... most of my muscle groups are responding nicely.... except the arms... especially biceps... either I'm just genetically unblessed there or I'm not doing what it takes to get size there and those great peaks...

Until now, this has been my routine:

Saturday - Back
Sunday - Chest
Monday - Off (cardio)
Tuesday - Shoulders
Wednesday - Legs
Thursday - Arms
Friday - Off (cardio)

Anyone have any suggestions as to a better workout that would stress building my arms? Should I combine chest / tri's and back / bi's? Should I include an extra day of arms or would that be counter-productive? Of course, being "on" now, I want to take full advantage of it.... thanks for any input!

 

[JuicedAthletics]

For what its worth, Ill tell you what works for me..
When I do back, I will throw in weighted close grip underhand pullups at the end.. around 3 sets.. then I do two drop sets with hammer curls...running the rack.. Then I will do biceps again 3 days later, just using standing barbell curls and preacher curls. For biceps I have found I respond to very low reps...

Triceps I do weighted dips on Chest day after my chest workout.. Then I do bench dips with 45's down to my bodyweight for a few sets... Then a couple days later Ill do some smith machine close grips and some incline extentions.. My triceps like higher reps around 12-15

It seems to work well for me because my forarms are no lagging behind....

 

[deezknuckles]

MuscleGuy.

Quick question, what is your cardio routine while "on." I'm in week 4 and trying to tweek my routine.

 

[Apexx]

what do ur routines consist of?

 

[njmuscleguy]

MuscleGuy.

Quick question, what is your cardio routine while "on." I'm in week 4 and trying to tweek my routine.

Well, I usually hit the bike or eliptical for 30-45 minutes.... and I'll do a lower-intensity session to target fat as opposed to a higher-intensity cardio session

 

[njmuscleguy]

what do ur routines consist of?

focusing on intensity right now... lower reps and higher weights... 4 exercises per muscle group.... 3 sets per exercise (plus a warm-up set)... usually try to keep it at 4-6 reps (ish)

 

[Cauliflower Ear]

yeah do a feeler set...like grab whatever and rep it like 12 times. Then go to your 3 sets and go as heavy as you can...if you can do six thats too much

 

[njmuscleguy]

yeah do a feeler set...like grab whatever and rep it like 12 times. Then go to your 3 sets and go as heavy as you can...if you can do six thats too much

I was kind of thinking that... but then again, I don't want to risk not using proper form and injury... so I was thinking that no more than 6 reps is a good number

 

[njmuscleguy]

Any more suggestions guys?

 

[Apexx]

I like incline curls and one arm preacher curls. Less of a chance to cheat, which is too easy to do when ur using heavier weights. I prefer one arm over two arm preachers because your dominant arm will always help the other if you're using a bar.

 

[njmuscleguy]

I like incline curls and one arm preacher curls. Less of a chance to cheat, which is too easy to do when ur using heavier weights. I prefer one arm over two arm preachers because your dominant arm will always help the other if you're using a bar.

Great points - thanks!

 

[gimp]

switch to higher reps and you'll see a big difference. trya rep scheme like this.

example... Biceps BB curls 2 warm up sets of 20-25 reps
then 15,15,12,10..and back to your warm up weight for 20 strict reps. pyramid the weight up on all sets.

next. preacher curls. 1 w/u set. then 15,15,12,10...back to w/u weight for 20 strict reps.

hammer curls. 1w/set of 20-25. then 15, 15, 12, 10, then w/u weight x20 strict.

 

[njmuscleguy]

switch to higher reps and you'll see a big difference. trya rep scheme like this.

example... Biceps BB curls 2 warm up sets of 20-25 reps
then 15,15,12,10..and back to your warm up weight for 20 strict reps. pyramid the weight up on all sets.

next. preacher curls. 1 w/u set. then 15,15,12,10...back to w/u weight for 20 strict reps.

hammer curls. 1w/set of 20-25. then 15, 15, 12, 10, then w/u weight x20 strict.

hmm, really? interesting....never did reps that high before.... I'm not saying you're wrong.... but most of the suggestions I've gotten were to do lower reps and higher weights....

 

[AhMadKooL]

Try superseting; I find that doing that blows my arms up; like do a set of BB curls then superset with hammer curls and so on.

 

[Bigredcanecorso]

Hey folks,

Looking for some suggestions... I'll post it here because it's relevant... I'm 2 weeks into my current cycle... not strictly a cutter but by no means a bulking.... 4 weeks of tbol, 6 weeks of tren ace and 10 weeks of test enth...

I'm starting to kick up the intensity of my workouts.... most of my muscle groups are responding nicely.... except the arms... especially biceps... either I'm just genetically unblessed there or I'm not doing what it takes to get size there and those great peaks...

Until now, this has been my routine:

Saturday - Back
Sunday - Chest
Monday - Off (cardio)
Tuesday - Shoulders
Wednesday - Legs
Thursday - Arms
Friday - Off (cardio)

Anyone have any suggestions as to a better workout that would stress building my arms? Should I combine chest / tri's and back / bi's? Should I include an extra day of arms or would that be counter-productive? Of course, being "on" now, I want to take full advantage of it.... thanks for any input!

What works for me is I train 2 body parts twice a week so
mon-off
tues-back&bi's
weds-shoulders and legs
thurs-chest and tri's
fri-back and bi's
sat-shoulders and legs
sun-chest and tri's

I do around 6or 7 routines, 4 sets of each I go light, heavy, max, then light high reps. I am on prop/tren ace/winny week 6 of a 10weeker fucking lovin it, also I am on .5mg a-dex ed my bf went up a bit to 14% it was 12% before I went on but my weight is up to 236, at 6'3. hope that helps bro

 

[njmuscleguy]

ahmadkool, bigred - thanks!

 

[badslinky]

What works for me is I train 2 body parts twice a week so
mon-off
tues-back&bi's
weds-shoulders and legs
thurs-chest and tri's
fri-back and bi's
sat-shoulders and legs
sun-chest and tri's

I do around 6or 7 routines, 4 sets of each I go light, heavy, max, then light high reps. I am on prop/tren ace/winny week 6 of a 10weeker fucking lovin it, also I am on .5mg a-dex ed my bf went up a bit to 14% it was 12% before I went on but my weight is up to 236, at 6'3. hope that helps bro

I like this... I think Im gonna give that a shot.

 

[tsuwr927]

i like to do 21's.....always a great biceps workout. its 21 reps though so doesn't really fit into your scheme but it kills your bi's none the less. do 3 sets of them

 

[maldorf]

I am trying what they call feeder workouts. My biceps always are slow to respond too. I do my normal bicep routine and then the very next training day you train your biceps again. You do about 3 sets of high reps, 20-25 reps with a nice isolation movement like preacher curls or cable curls. The idea here is to feed the muscle that was just trained with blood. This will bring in nutrients and get rid of waste products. Ive been doing it for about 6 weeks now and they are responding slowly, better than they did without the extra workout.

 

[njmuscleguy]

Ok, this is what I've started doing:

Mon: Chest & Tri's
Tues: Back & Bi's
Wed: Legs
Thurs: Off (cardio)
Fri: Shoulders
Sat: Chest & Tri's
Sun: Off (cardio)
Mon: Back & Bi's

I think I'm liking it so far.... always open to suggestions though!