Arm help

L

leckbass

0
I am new to this forum, so thanks in advance for your help

I have been workingout for about 1.5 years. I've noticed that when i workout, my arms never get sore. I do get a pump when i'm working them, but the next day i get nothing. I normally stick to about 9 sets for each muscle on my arms. When i workout back or chest, i stick to about 12 sets and i always feel the sorness the next day or so.

Should i increase my work load on my arms? I'm afraid of overtraining them? What do you think?
 
OK, first off you dont need to "feel sore" the nest day to know ur getting growth.

second thing....Um, i hope thats a typo.....9-12 sets for each muscle in the arm?? JEEZZ!
Thats not necessary. 3-4 sets for each if you must. 10-12 reps or lower reps if you wanna go heavy. And as long as you eat, and eat good stuff overtraining will continue to be a myth
 
leckbass said:
so for your bicept workout, you would only do say 3-4 reps of barbell curls?
Click to expand...

He was speaking of sets, not reps. So 3-4 sets of 8-12 reps or whatever.

P.S. If you're doing rows and pullups, you can count those towards your bicep sets.
 
sorry, thats what i meant, sets, not reps.

I'm trying to develop my arms better; my chest, back, legs, and shoulders are getting big, but my arms are lagging behind.

When i work chest and tri's, i only do say 4 reps of pushdowns, if i'm doing back and bi's, i'll only do 4 sets of curls...I would like to have a dedicated arm day where i workout only forarms, tricepts, and bicepts.

Any suggestions?
 
leckbass said:
I am new to this forum, so thanks in advance for your help

I have been workingout for about 1.5 years. I've noticed that when i workout, my arms never get sore. I do get a pump when i'm working them, but the next day i get nothing. I normally stick to about 9 sets for each muscle on my arms. When i workout back or chest, i stick to about 12 sets and i always feel the sorness the next day or so.

Should i increase my work load on my arms? I'm afraid of overtraining them? What do you think?
Click to expand...

You do:

9 sets for the Bi's

9 sets for the tri's

12 sets each for the back and chest.

How often per week do you workout?

Break down your routine in full detail.

What type of progress have you experienced in a year and a half? I may add, that if you actually trained consistently for a year and a half (and progression was up to snuff), you should look markedly different as compared to when you started.

Is this the case?

And, lay out your diet as well.



Best regards,

Chillen
 
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are you using so much weight for curls, that you're cheating and thus not really working the biceps?

My favorite kind of noob at the gym is the guy doing 120lb barbell curls in the squat rack...flinging the bar around like someone glued it to his hands and then shoved a lightning rod up his ass during a thunderstorm. 'Spastic form' is the only way to describe it.

Then I'll see some guy with pretty thick, well defined arms...and he's only curling 60-70 lbs with the strictest form in the world...like his body is an immobile statue except for the flexing of the elbows.
 
phaledax said:
/\- is now confused.. -_-
Click to expand...

And, why is that?

I listed his current amount of sets, and asked him to get into more detail with his routine. I am not ready to comment that its too much, until he provides more information so I can make a more accurate determination, and then attempt to refine what may need to be refined once he provides this information.

I don't like making assessments on partial information, unless this is all that is available to use. He can provide more information so his routine can be improved and his sets lowered if need be, based on this additional information, if he chooses to provide it.

Best wishes

Chillen
 
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I agree with excder, you don't need to be sore to build muscle.

However,

If your looking to isolate your biceps try some different curling exercises like static curls, or reverse prone curls. Otherwise you can do some compound exercises and work your biceps, triceps, back, shoulders ect. Throw in some reverse grip chin ups or decline push ups.

Mixing up your exercises/routines can make a big difference and work your muscles in different ways. Adding weight to curling may work, but why not ditch the weight and do some push-ups/pull-ups and use your own body weight? Just a thought :)
 
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That’s a lot of info...but I’ll try to give a generalization.

For about a year I lifted Chest, tri's, and delts on Monday, Cardio n Tuesday, Back and Bi's on Wednesday, cardio on Thursday, and Legs on Friday. I have had a great transition in my body.

I was happy with my results so far and want to improve more. So i started splitting my work out a little more.

Now I do chest on Monday, back on Tuesday, Legs on Wednesday, Arms on Thursday, and Shoulders on Friday. I do Cardio about two days a week for about 20-40 minutes.

Its hard for me to break down my routine cause I try to make sure it varies a little from workout to workout, but this is the one I did last week:

Monday/Chest:
4 Sets of Flat Bench
4 Sets of Incline Bench
4 Sets of Fly’s

Tuesday/Back:
4 Sets t-bar rows
4 sets seated cable rows
4 sets wide grip pull downs

Wednesday/Legs:
4 sets Squats
4 sets Leg Press
3 sets leg curls
3 sets leg extensions
4 sets standing calf raises

Thursday/Shoulders:
3 Sets Side raises
3 sets Seated front overhead presses
3 sets upright rows
4 sets reverse peck deck
4 sets dumbbell shrugs

Arms:
3 Sets Barbell Curls
3 Sets Preacher Machine Curls
3 Sets Hammer curls
3 sets close grip bench press
3 sets dips
3 sets triceps press downs

Most of these exercises I start with the first set around 12-15 reps, I increase weight slowly and i gradually go down to around 6-8 reps on the last set. I rarely cheat, but I do workout out with someone else occationally and he helps me force out a few extra reps on the last set.

This is an example of my diet, sometimes I eat more sometimes I eat less, I dont have the shakes on the weekends, but I do have some beer...

6:30am Black Coffee, scoop (24g) whey, 1 cup plain oatmeal with water.

11:15am Big Salad with oil and vinegar, 6 oz broiled chicken breast, 1 slice whole wheat bread

3:30pm Pre workout shake, scoop (30g) whey with 1/2 cup oatmeal in blender

4:00-5:15pm is my usual gym time

5:30pm Post workout shake, scoop (30g) whey, 36g Maltodextrin

6:30pm 6 oz London broil, small potato, salad with oil and vinegar

11:00pm 6 oz broiled chicken breast


I know this is a lot of info, but i appreciate all of your help. I really am just looking to increase my arm size more efficiently

Thanks,

Kris
 
Have you been doing this same workout for a year? and have you been changing the weight on these exercises. A lot of times the body will need change to stimulate the muscles again. You may want to look into changing the exercise selection, or the amount of weight you use, or the number of reps and sets, or all of the above.

The bottom line is that your body may be looking for something a little bit different.

Good luck!
 
leckbass said:
I am new to this forum, so thanks in advance for your help

I have been workingout for about 1.5 years. I've noticed that when i workout, my arms never get sore. I do get a pump when i'm working them, but the next day i get nothing. I normally stick to about 9 sets for each muscle on my arms. When i workout back or chest, i stick to about 12 sets and i always feel the sorness the next day or so.

Should i increase my work load on my arms? I'm afraid of overtraining them? What do you think?
Click to expand...

/\ that is what i am confused about. sry chillen lol
I accidently the whole workout?? what do i do?
 
that is my workout from last week, i usually dont repeat the same workout two weeks in a row, i always change something, usually an exercize of two. Most weeks i go low reps and heavy weight, but some weeks i go low weight high reps.

From what i gather of the opinions in here it seems like i already over training my arms, can you give me some of your sample arm workouts?
 
There's a lot to cover here, but it's not just that you're overtraining your arms, but the entire structure of your workout. IMO, you just don't need a shoulder day or an arm day. You're working these muscles already with your back and chest days (though it could be done more effectively by changing the exercises). You have some good pieces, and I'd add to them and scrap the last two days. You can easily cover your entire body better 3 or 4 days a week with a split or full body workout. I'm just not a fan of body part splits, with possibly the exception of legs. Even then, if you're doing squats and deads, you're incorporating a number of other areas.
 
i am open to suggestions cause while overall i have grown alot, i feel like my chest back and legs are growing much better than my arms. How can i add to my arms
 
i know he is the guy with huge arms on steroids, but seriously
 
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