Advice Please

N

Nailbender

0
I am 37 5-10 and 175# I am fit but would like to get bigger muscles. Really my arms. I am eating 6 meals a day. I work out the following
Mon. Biceps/Chest
Tue. Shoulders/Triceps
Wed. Legs/Back
Thur. Triceps/Biceps and Trunk
Fri.Sat.Sun off BTW I use the bowflex Extreme

Thank-you for any advice you guys may have
 
If your arms are lagging I would suggest trying to really mix up the exercises you use, how many reps you do, the amount of weight, and rest time in between sets. You can also try techniques like super sets, drop sets, rest/pause, tri-sets, etc... to push them. Aim to never do the same exercise on consecutive workouts for the same body part. You could also try upping arms to 3 times a week but that might be a bit much as they also get hit as a secondary muscle when you do chest, back and shoulders. You have to be careful not to over-train them as they are relatively small muscles.
 
Last edited:
Dont train 4 days in a row. Do something like mon, wed fri or mon, tues, thurs, fri. Also i would suggest you try a 2 way split such as Upper/Lower and see how that goes.

Try looking here for a good template: http://training.fitness.com/weight-...inefficient-split-maybe-read-first-34522.html

If you want to grow make sure you are doing the big lifts like squats, deadlift, chin ups, bench press etc. Also you have to eat more calories than you burn and a good amount of protein, carbs and veggies. This will help:
http://training.fitness.com/nutrition/nutrition-101-a-32846.html
 
Last edited:
I agree with Wesrman again; do a 2 day split so take a break on Wednesday.

This is what worked for me. There is only soo much intensity that I can place into a workout when I do chest/bicept days. So when I want to get my arms bigger, I work the chest moderately and not to exhaustion (I always workout the big muscle group first). With the extra time + energy saved, I push myself really hard at bicep. Ditto on the back/tricep days, focusing more on triceps.
 
You must log in or register to reply here.
Back
Top