Concerned about arm size

Haha, I thought you were being serious at first Wesrman :)

Dips FTW

I made the mistake of dropping them from my training once and all my pushing lifts stalled, I'm back doing them now and seeing gains again. I think they're one of those movements you should never drop, along with bench, pull ups, squats and deads
 
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Safeboy43 said:
Besides, skull crushers are more convenient than dips. No screwing around with weight belts ect....
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I think the word is easier, skull crushers are in no way a replacement for dips. If you don't like weight belts then grip a dumbbells between your feet
 
I do dips and leg extension but toward the end of my routine and use weight that is normally light for me. I do understand what you mean by stress on the joint b/c of those 2 excercises, ILM.
 
ILM, by triceps dips, does he mean dips where your body stays pretty much vertical? Or does he mean those bench dips.

I get how dips can be bad with all that shoulder hyperextension going on.
 
I'm assuming he means dips where your lower body is hanging and your bend your elbows, dip down and then straighten your arms out again.

The problem lies when you go beyond the critical angle required to derive any benefit. And 95% of people who do dips do this and then end up with rotator cuff issues.

I'm just saying that unless you're a gymnast and you know the risks, there are better ways to target the triceps.

Wesrman, before you go off on a tangent, unless you're a physiotherapist, have a degree in biomechanics, or actually know what you're talking about you might want to do your due diligence before sharing your sarcasm. It is no secret in the physiotherapy world (and surgeons who do shoulder reconstruction) that triceps dips are one exercise that is a major contributor to rotator cuff injuries.
 
i_love_muscle said:
I'm assuming he means dips where your lower body is hanging and your bend your elbows, dip down and then straighten your arms out again.

The problem lies when you go beyond the critical angle required to derive any benefit. And 95% of people who do dips do this and then end up with rotator cuff issues.

I'm just saying that unless you're a gymnast and you know the risks, there are better ways to target the triceps.

Wesrman, before you go off on a tangent, unless you're a physiotherapist, have a degree in biomechanics, or actually know what you're talking about you might want to do your due diligence before sharing your sarcasm. It is no secret in the physiotherapy world (and surgeons who do shoulder reconstruction) that triceps dips are one exercise that is a major contributor to rotator cuff injuries.
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do you know what that critical angle is? Also, I've heard that leaning forward helps, since you'll basically get less of that extreme shoulder extension going on.
 
Safeboy43 said:
Hey all,

I have a question about my bulking progress. I have been bulking for a year and a half and gone from 117lbs to 186. For that, I am very proud of myself.

My measurements are:

Waist: 32.75 in
Neck: 14.75 in
Bicep: 13 in
Forearm: 10.75 in
Chest: 37.5 in
Thigh: 25 in
Calf: 19 in

(pic is attached also)

However, I have been concerned about my arms. They're very out of proportion with the rest of my body. It has always been that way and I have worked hard to correct it.

My current workout is called Stronglifts 5x5 that consists of Squats, Bench Press, Deadlift, Overhead Press. But I still have spaghetti arms! My goal was to have 16 inch arms by the time I reach 200lbs and that obviously isn't going to happen. Would somebody be able to tell me what I am doing wrong?

Thanks :)
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Ignoring the Dip discussion. :rolleyes:

The problem you may be experiencing can be your diet, your "overall" training, potential genetic connection, and possibly length of training (etc, etc, etc).

You say you have been busting up the iron for more than a year (I assume consistent/constant), and went from 117 to 186 in that time span to the point of your pic.

To be honest, I am just not "feelen" that, young man. First, even if everything could possibly be right (which in most cases it is not), gaining upwards to 20+ pounds of muscle (in an approximate one year) is a potential but is not often reached in the "natural" sector. With this in mind, lets say you gained less than 20 pounds of muscle (which is pretty safe assumption).

This would mean that the remaining (outside of other improvements or changes like tendons and what not) is fat tissue. 186 pounds (current wgt) -117 pounds (former wgt), is approximate 69 pounds gained in just over a year. And, I think we concluded that all this is not muscle.

A tad over a year is not that long, and dependent on where you started, getting 16/17 inch arms will not come over night. Over night (for some) IS IN FACT ----a ONE YEAR time span.

Which leads to my point: Your fat growth exceeded your body ability to put on muscle, and to be honest, it is obvious in the pic. This is not a mean statement, but giving an honest assessment and opinion.

It is going to be difficult to narrow down your problem, unless you provide more information about this passed year. Such as your diet perimeters, schedule of training, what training with, etc, etc (you get the point).

I do know one thing though. Focusing on.....your arms to make them grow, is an error for one wanting size.

Be more specific and be honest as well.


Best wishes

Chillen
 
Chillen said:
Ignoring the Dip discussion. :rolleyes:

The problem you may be experiencing can be your diet, your "overall" training, potential genetic connection, and possibly length of training (etc, etc, etc).

You say you have been busting up the iron for more than a year (I assume consistent/constant), and went from 117 to 186 in that time span to the point of your pic.

To be honest, I am just not "feelen" that, young man. First, even if everything could possibly be right (which in most cases it is not), gaining upwards to 20+ pounds of muscle (in an approximate one year) is a potential but is not often reached in the "natural" sector. With this in mind, lets say you gained less than 20 pounds of muscle (which is pretty safe assumption).

This would mean that the remaining (outside of other improvements or changes like tendons and what not) is fat tissue. 186 pounds (current wgt) -117 pounds (former wgt), is approximate 69 pounds gained in just over a year. And, I think we concluded that all this is not muscle.

A tad over a year is not that long, and dependent on where you started, getting 16/17 inch arms will not come over night. Over night (for some) IS IN FACT ----a ONE YEAR time span.

Which leads to my point: Your fat growth exceeded your body ability to put on muscle, and to be honest, it is obvious in the pic. This is not a mean statement, but giving an honest assessment and opinion.

It is going to be difficult to narrow down your problem, unless you provide more information about this passed year. Such as your diet perimeters, schedule of training, what training with, etc, etc (you get the point).

I do know one thing though. Focusing on.....your arms to make them grow, is an error for one wanting size.

Be more specific and be honest as well.


Best wishes

Chillen
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Hey Chillen,

Nice to hear from you. I always value your input :) I'll give you some more detailed info.

Diet:

I have been lifting for 18 months which equals about .96lbs of gain per week. I found it harder to gain any less per week because there was only a surplus of 250cals to work with. My activity level varies with work and other things and it was not working for me. I decided to go with approx. a 500c surplus (4000 calories).


Last September, I switched to a carb cycling approach called the Anabolic Diet because I wanted to keep bulking but control fat gain. It involves high fat/protein 5 days per week and a carb loading on the weekend. Whether anybody agrees with this approach or not, it has kept my bodyfat gain a relative bay compared to the moderate carb diet and I am much happier with it.

Training:


See attached spreadsheet. I removed the isolation exercises because of time constraints in the gym. The author of this workout states that that is OK and that those exercises are just supplementary.

I also do two 20min HIIT sessions per week.

Goals:

Now, don't get me wrong here, but I seriously try not to be the guy who works arms and chest every day hoping that I will get huge. Ultimately, I chose this workout because it provided the diversity I wanted and (I thought) it would work every part of the body (including arms). Obviously, I was partially mistaken.

Thanks for the assistance :)
 

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i_love_muscle said:
Wesrman, before you go off on a tangent, unless you're a physiotherapist, have a degree in biomechanics, or actually know what you're talking about you might want to do your due diligence before sharing your sarcasm. It is no secret in the physiotherapy world (and surgeons who do shoulder reconstruction) that triceps dips are one exercise that is a major contributor to rotator cuff injuries.
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LOL tangent. Do you drive??? Cuz that can be dangerous you know. People that work in emergency rooms will back me up on that. :p

My point is that any exercise can cause problems, but you shouldnt just rule them out for everyone unless they try them first. Squats, bench press, dips, military press, deadlifts, upright rows etc. If i listened to every quack with a degree that said an exercise is dangerous i wouldnt have any exercises to do.

I did them for years and never had a problem as have many people i know. Im not a physiotherapist or w/e like your boyfriend, but that doesnt mean that i dont know anything..lol.

I would bet that most of the time people get surgery "from dips" or have serious problems its because they're doing something incorrectly and not listening to their body.

Like Typhon said Dips FTW ! ! ! !

And try not to get upset cuz i used sarcasm. Its only the internet. :)
 
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One of the persons I absolutely respect in the fitness industry is Lyle McDonald.

He writes very informative and good material. Though he can be a little forward, brash, and blunt on his forum: I love him for it :). He doesn't mess. He is bare bones and to the point in some of his responses to members, but he does give the truth....as he sees it. I respect that.

I am not ashamed at all in promoting his books or thoughts on various subject matter related to diet and fitness.

I have purchased everyone of his books, and it was money well spent. I owe a lot of my own success to him.

And, I want to share some of his thoughts that I believe are relevant to you making this thread, before I continue with my own thoughts on your progress and what not.


These are good reads and relevant to your situation:






















Since I am limited in linking articles, I will continue with more next post about diet, and other relevant topics.


Best wishes,

Chillen
 
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And......More relevant articles by Lyle McDonald :) :



















Read EACH ONE of those..............>:), LOL. Each article is a VERY GOOD READ and will help you.


Best wishes,

Chillen
 
Well, since I am having article convulsions, let us continue with more articles from a person I respect:





  • He supports, DC Training Hoss.....;)




















Oh.......and this one too: He, he.......:)




Done....with the article spasms........LOL...........>:)


Best wishes to you!

Chillen
 
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look so weird
 
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