Arm workouts
- Thread starter Vennom96
- Start date
josh81
Jiu-Jitsu Blue
Vennom96 said:
I see a few problems with your routine.
Firstly, training your shoulders on Thursday and then your chest on friday is not a good move...Your anterior delts may be overtrained with this routine, depending on what exercises you are currently doing on shoulder day.
But either way, you shouldn't be doing chest the day after delts. You need rest in between. If you'd like, I can help tune up your routine for you so that you will not overtrain the way you seem to currently be doing. And 12 sets on tris?! waaaay too much! PM me if you'd like and I can help you out.
I
Insane_Man
Guest
I do one set of closegrip bench on chest day.
2 sets of hammer curls on back day.
2 sets of hammer curls on back day.
Vennom96
New member
joshisripped said:
Ah my bad, my shoulder day is on Tues along w/ calves, Thurs is upper legs and bi's. I wrote it wrong. So from the time I do my shoulders until chest day is 3 days inbetween so I'm good there. But you think I'm overtraining my bi's and tri's by doing 12 sets each?
josh81
Jiu-Jitsu Blue
Vennom96 said:
Yes.
You tris get worked quite a bit with bench press, weighted dips etc. You don't need nearly that many sets on your tris if you are already doing your chest movements.
And as for bis, 12 sets seem far too much to me. They are getting worked with some of the back exercises, and so you only need to add a small number of heavy worksets for them, and you can hammer them just as well, without overtraining.
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heres a great post off of another site by a friend of mine about arm growth. some of you are familiar with this guy i am sure. he may train a few of you or has in the past.
If you want big arms---SQUAT! Want your chest to grow? SQUAT! Shoulders?? SQUAT! If you don't understand the relationship, and how squatting (or deadlifting) could possibly make your arms grow, one day you will. Or you may never learn, and your arms, and upper body may never reach their potential. The bulk of my arm work (and MANY) of those I train is actually done when doing chest or back. Then one or at most two different direct arm exercises are done to finish the job. I have never seen a guy that does full range dips with 100+ LBS strapped to his waist, or close grip benching 300+ lbs with little triceps. Nor have I witnessed the guys that does pull-ups with 50-100 around their waist, and rows with 250-350 lbs with small biceps. Do that first and all you need are a few good sets of some type of curl, and a few sets of skull crushers, or push-downs to finish the job. The big compound lifts are where it's at.
I have a trainee that does dips with sets of ten SLOW reps with 200 lbs strapped to his belt. He stops everyone walking near him in their tracks when doing this, and sometimes when he's just standing there. After the dips (which are done as a chest movement primarily) he does a few sets of skull krushers, or some other isolation lift (we change it up) and that is it.
Yes, many people will get better results doing lots more moves, for lots more sets. No, they are NOT the majority of the people. Most people don't need, nor can tolerate as many sets as you are doing.
But, in the end, all that matters is what works.
Iron Addict
If you want big arms---SQUAT! Want your chest to grow? SQUAT! Shoulders?? SQUAT! If you don't understand the relationship, and how squatting (or deadlifting) could possibly make your arms grow, one day you will. Or you may never learn, and your arms, and upper body may never reach their potential. The bulk of my arm work (and MANY) of those I train is actually done when doing chest or back. Then one or at most two different direct arm exercises are done to finish the job. I have never seen a guy that does full range dips with 100+ LBS strapped to his waist, or close grip benching 300+ lbs with little triceps. Nor have I witnessed the guys that does pull-ups with 50-100 around their waist, and rows with 250-350 lbs with small biceps. Do that first and all you need are a few good sets of some type of curl, and a few sets of skull crushers, or push-downs to finish the job. The big compound lifts are where it's at.
I have a trainee that does dips with sets of ten SLOW reps with 200 lbs strapped to his belt. He stops everyone walking near him in their tracks when doing this, and sometimes when he's just standing there. After the dips (which are done as a chest movement primarily) he does a few sets of skull krushers, or some other isolation lift (we change it up) and that is it.
Yes, many people will get better results doing lots more moves, for lots more sets. No, they are NOT the majority of the people. Most people don't need, nor can tolerate as many sets as you are doing.
But, in the end, all that matters is what works.
Iron Addict
josh81
Jiu-Jitsu Blue
We can all learn something from this guy.
As pullingbig once said, "overtraining is the enemy!"
Keep that in mind and you will excel.
by the way big, the routine you gave me is working great. I've added 10 lbs to my bench, squat, and dealift in 2 weeks so far, and have put on a couple pounds aswell.
As pullingbig once said, "overtraining is the enemy!"
Keep that in mind and you will excel.
by the way big, the routine you gave me is working great. I've added 10 lbs to my bench, squat, and dealift in 2 weeks so far, and have put on a couple pounds aswell.
Vennom96
New member
I may try to do less sets for my bi's and tri's then. I do deads, I don't always squat, I usually leg press. As I said before, I do 12 sets for bi's and also 12 sets for tri's. I'll try to bump that down to 9-10 and see how that goes. I know you guys are prob thinking it's only 2-3 sets and I'm still gonna be overtraining them, etc....but hey it's a start. I'll see if they get bigger from this.
joshisripped said:
thats great news josh. 5 lbs per week. progress and consistancy are the keys to growth. dont worry too miuch about your body weight as your composition will be changing. the mirror and the way you clothes fit is the telling element. keep up the good work bro, you making me proud.
here's another great post by IA himself in regards to "pump" and muscle soreness.
Delayed onset muscle soreness is something that leads many people to the "no gain zone", and then forever keeps them there. Many wrongly believe that unless they are "tore up" they didn't stimulate growth.......they are in most cases WRONG! While there is nothing wrong with being sore, you need to understand that after you have done a lift for more than a few sessions you are likely to be less and less sore. Also some muscles rarely or NEVER get sore. My biceps and delts are some examples. I could do 50 sets for my delts and never feel a bit sore. Regardless they still grow well.
You have no doubt noticed that some muscles don't get very sore, while others always feel way beat-up. And almost everyone notices that when you do a lift you haven’t done in a long time you tend to get sore as hell the first time or two, then less and less each session. This leads many to either change their lifts CONSTANTLY (which can be beneficial to SOME people) or do more ad more sets/lifts/or use more intensity to ensure they get beat-up enough. In most cases this is simply not needed. Some trainees get sore every time they train, others only when changing lifts, and some people almost never, yet all these categories of trainees can all grow extremely well if the training and diet is properly laid out.
Your barometer of success in the gym should be an ever increasing load on the bar, not how “pumped” you get, or how sore you are the following days.
Iron Addict
i can say that i rarely get a "pump" but everytime i do legs it takes me several days to recover. my back gets stiff for a couple of days after back day but my bis are sore for a day or two after back work and i dont do any direct bi work. my tris get stiff for a few days after chest days. remeber our progress is mesures in the weight we move week in week out
Delayed onset muscle soreness is something that leads many people to the "no gain zone", and then forever keeps them there. Many wrongly believe that unless they are "tore up" they didn't stimulate growth.......they are in most cases WRONG! While there is nothing wrong with being sore, you need to understand that after you have done a lift for more than a few sessions you are likely to be less and less sore. Also some muscles rarely or NEVER get sore. My biceps and delts are some examples. I could do 50 sets for my delts and never feel a bit sore. Regardless they still grow well.
You have no doubt noticed that some muscles don't get very sore, while others always feel way beat-up. And almost everyone notices that when you do a lift you haven’t done in a long time you tend to get sore as hell the first time or two, then less and less each session. This leads many to either change their lifts CONSTANTLY (which can be beneficial to SOME people) or do more ad more sets/lifts/or use more intensity to ensure they get beat-up enough. In most cases this is simply not needed. Some trainees get sore every time they train, others only when changing lifts, and some people almost never, yet all these categories of trainees can all grow extremely well if the training and diet is properly laid out.
Your barometer of success in the gym should be an ever increasing load on the bar, not how “pumped” you get, or how sore you are the following days.
Iron Addict
i can say that i rarely get a "pump" but everytime i do legs it takes me several days to recover. my back gets stiff for a couple of days after back day but my bis are sore for a day or two after back work and i dont do any direct bi work. my tris get stiff for a few days after chest days. remeber our progress is mesures in the weight we move week in week out
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Flash_Gordon
Loves you very much...
Chest and Tri's, Back and Bi's and time permitting delts
B
bob marley
Guest
JRfromTN said:
ditto
also from tennessee
chicmuscle
New member
JRfromTN said:
same here
chichy
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