i need serious help!!!

G

gunit

0
hi today i was measuring my arm size and i found it to be 13"!!!! thats the same as what i started off with 7 months ago. ive changed my workout serveral time during 7months and my latest one is very intense. i train my back,shoulder,chest,legs 2 times a week and tricep , bicep once a week only because due to high intensity on the days of back and chest i use my triceps and biceps.

i dont know what the hell is wrong with me i would be ok if they were like 13.5 but 13 after training for 7 months hell no!!!! and ive put on around 20kg since then tooo my BF is 13.8% and i weigh 67.1kg (147.9lb) my chest is 37.5

DAMN IM PISSED LOL
 
heres my workout
day 1 - chest - 15 sets - 134 reps
shoulders - 12 sets - 106 reps
day 2 - legs - 15 sets - 139 reps
back - 14 sets - 120 reps
day 3 - rest
day 4 - biceps - 13 sets - 116 reps
triceps - 11 sets - 98 reps
day 5 - rest
day 6 - repeat day 1

and repeat the whole over again
 
That's alot of volume dude.

You added 44lbs to your frame in 7mths? If your only 150lb, 13' arms is pretty good.
 
gunit said:
day 4 - biceps - 13 sets - 116 reps
triceps - 11 sets - 98 reps
Click to expand...

what does that even mean? if it means you are doign the same exercise 13 sets and 116 times each...i know exactly why your arms havent gotten bigger.

what happened to 3 sets x 10 reps?
 
no mate im doing 4 different exercises per muscle group
for example for chest this is exactly what i do:

incline bench press -5 sets - reps = 12, 10 , 8 ,6 ,6 increasing 5kg every set

flat bench press - 3 sets - reps = 6, 6 , 10, weight decrease by 10kg on 3rd set

decline bench press - 3 sets- reps 6,8,10 decreasing 5kg each set

cable crossover - 2 sets , reps = 12,12 - same weight both set

i edited my workout and took out 1 exercise cause it was too much and im usually about to die after my last rep on bench press so i do 112 reps for chest now. im doing 30 less reps as i have taken out 1 exercise from the workout mentioned above apart from triceps and biceps

do u ppl recon i should put them 30 reps back in ?
 
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and i dont think im overtrainning cause i have about 2 days rest before i workout the same muscle again. and im only trainning my arms once a week cause they usually get a good workout in my other days.

also my max on bench is 80kg (176lb) and on my chest days i start of benching from 35kg and work my way upto 45kg. and i have to admit it is very very very hard even on my first exercise to complete the set.

also ive only started benching 1 week ago and out of the 7 months ive been going gym for about 1month rest i did at home with 20kg weights
could that also be the problem ?
 
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A 150lb kid doesn't need an arm day.

Deads, squats, pulldowns/chinups/bentover rows, bench presses/dips/shoulder presses should make up %85 of your routine.
 
13 sets for biceps is way over kill even if it's divided up between barbell curls, hammer curls curl bar curls etc., it's still hitting the biceps with 13 sets.
13 sets for chest is also too much.
 
Man, just give it time. A 13" arm on a 159lb frame is good...especially if it is all muscle. Also, your arms are a very small muscle...so their size gains aren't normally very noticable. Don't get too pissed over it. Do you see more definition in your arms? I would assume so.

If you see more definition in your arms, that means you lost fat around your arms and the muscle has taken the place of your fat...meaning that you gained in that area...so don't worry.
 
Also u might wanna consider fat and actual muscle.
a person can have 15" bicep, while being over weight, as oppose to a really fit guy.

Look in the mirror, wut do u see and does it look good? wut can i do to make it to better, should be the questions u should be asking urself?
 
the thing is my mates and even i can tell that ive gotten a bit bigger well its noticiable and i thought my arms would be bigger too but thats not the case, its my other muscle which have gotten bigger and not my arms but they do seem bigger if u get what im trying to say lol. which brings me to the 2nd qu that my bf went from 13.7%-13.8% so thats another reason why i could have gotten bigger arms


sorry i know what im saying is confusing
 
the other thing is i hate any exercise that requires bending ur back over , ive hurt my self from deadlifts 3 times now and since then i have done it with heavy weights. i changed bent over barbells to 1 handed dumbell row which seem more sensible.
deadlifts i jus hate doing cause of the danger, every injury thread i read starts off saying "i fractured my disc during deadlifts"
i dont know about everyone else but if that happend to me my life will be ruined
 
13 inches isnt small ... especially on 159lb frame .. im 173 and i have like 13 or a tad over 13 when i measured about a month or so ago
 
gunit said:
the other thing is i hate any exercise that requires bending ur back over , ive hurt my self from deadlifts 3 times now and since then i have done it with heavy weights. i changed bent over barbells to 1 handed dumbell row which seem more sensible.
deadlifts i jus hate doing cause of the danger, every injury thread i read starts off saying "i fractured my disc during deadlifts"
i dont know about everyone else but if that happend to me my life will be ruined
Click to expand...

deadlifts are a pretty important exercise .. just lower the weight and practice form .. if u want bigger arms .. hit the compounds hard .. like deadlifts ..
also work on the triceps .. but i would do it with compound exercises and maybe one isolation like skull crushers or cable pushdowns
 
gunit said:
heres my workout
day 1 - chest - 15 sets - 134 reps
shoulders - 12 sets - 106 reps
day 2 - legs - 15 sets - 139 reps
back - 14 sets - 120 reps
day 3 - rest
day 4 - biceps - 13 sets - 116 reps
triceps - 11 sets - 98 reps
day 5 - rest
day 6 - repeat day 1

and repeat the whole over again
Click to expand...
If you add in you're back training, you're doing 41 total sets a week on your biceps. Triceps? 41 total sets including the chest workout. For comparison, I do 1/3 that many total sets in a week for upper arms (and they're getting bigger)!
You are overtraining your arms.
 
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Why not work a little closer to your 1RM for a phase or two. Work at 6 reps or lower. You mentioned perfroming a lot of sets around 8, 10 or 12.

Im not sure if you have done this already and come back, but if not why not mix it up a little bit? Perhaps even use some wave loading for some of your primary exercises.
 
to correct that im 147 lb and not 159lb :p

and to answer crazycanuck to why i dont use heavier weight is that if i increase the weight by 2kg i will not be able to finish all my sets on bench, 45kg is the highest i can go to complete all the reps.
i tried doing 3 sets of 10 reps on flat bench and i did 60kg but i didnt have enough energy to do incline and decline

i guess it takes about a year to put on 1 inch on ur arms then , and ive only been training with this routine for about 1month and u can tell ive gotten bigger overal already
 
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Try going heavier like crazycanuck said, 4-6 reps to failure, but wait 2-3 minutes between sets to let your muscles fully recover. This allows you to really work the muscle without working your ability to recover between sets. You'll find that you can do more sets this way.
For example, here's my bicep routine I do once a week:

Barbell curls: 2 light warmup sets, 3 sets 4-6 reps
Hammer curls: 2 sets 4-6 reps
Curl bar curls: 2 sets 4-6 reps
I wait 3 minutes between sets and take every set to failure.
I also rotate the exercises every week sometimes starting with hammer curls or curl bar curls.

Chest routine:

Flat bench press: 2 warmup light warmup sets, 3 sets 4-6 reps
Incline bench: 2 sets 4-6 reps
Decline bench: 2 sets 4-6 reps
3 minute rest between sets, every set to failure.
Rotate exercises every week.
 
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