my arms and delts are very lacking compared to the rest of my body - at least in my eyes. i work my arms twice a week 2-3 excercises at 5 sets with the last to failure. i work my delts once a week hit an exercise for each head @ 5 sets apiece - the last also being to failure. i am not sure how to bring up my bis/tris and delts w/o added excessively to my diet (currently cutting). i dunno if it's my training or what, but if anyone has any ideas i'd love to hear them.
How to bring up arms and delt??
- Thread starter Xtreme57
- Start date
John"Zane"Ching
New member
I, myself isn't cutting but my arms and deltoids are doin fine.
Yeah, I admit I do a lot of exercise on them.
Oh and I really really like to pose them for 30 mins(with rest ofcourse) after every workout. It helps..really..
Yeah, I admit I do a lot of exercise on them.
Oh and I really really like to pose them for 30 mins(with rest ofcourse) after every workout. It helps..really..
blackbeard
New member
I wouldnt say 15 sets is insane..but if your not seeing results then it is not worth it..most likely you need to do less volume..also im not sure if im reading your post correctly but youre doing 10-15 sets for tri's and 10-15 sets for bi's? and youre doing this twice a week? i think thats the problem right there..your hitting arms twice a week plus hitting some tri's with your delts work and your bench day..basically your hitting arms a lot more than you think..prolly overtraining them!!!
i've considered doing delts twice a week, but i'm sure it would lead to injury. i just dunno what to do or change. every so often i change my rep scheme to higher reps/lower weight for 2 weeks then low reps/high weight for the next 2 weeks, which helps as far as strength, but not size or visible results. i know diet has to do w/that too, but i would think training has just as much to do w/stimulating growth?
Sensei Miagi
New member
how about instead of adding a second arm workout a week...try supersets....they help many people snap out of a stale mate
how about giving them a break. classic overtraining at its best. I dont do any direct arm work and got 19' relaxed and cold. how can this be you say? compound movements. if you workingh arms twice a wek directly that means you hittin them everytime you go to thhe gym. chest hits um, back hits um, etccc..... same with shoulders. I may do 1 shoulder movement a week. how can this be you say? compound movements.
weasel0803
New member
I'm on one of pullin's routines and he has me going chest/shoulder/tri in one day. Altered it a bit to meet my needs for sports but has really worked well so far.
I'm doing:
Incline bb bench 3x6-5
Dips weighted 3x6-5
Incline db press 2-3x6-5
Standing bb military press 3x6
Wide grip Upright rows with ez bar (only pulling to lower chest) 2x6
Close grip bench 2x6
Skullcrushers 1-2x6
This takes me about 1hmax. Rest is 2-2.5 mins between sets and 3 mins between exercises. You can even drop the military press if you want as your front delts are quite smashed after incline presses and dips. However I love em as I need lots of overhead stregth. ALso you can neglect the skullcrushers but stick to close fip bench as it really is one very good exercise for strong tris. All sets taken to positve failure.
Greetz
I'm doing:
Incline bb bench 3x6-5
Dips weighted 3x6-5
Incline db press 2-3x6-5
Standing bb military press 3x6
Wide grip Upright rows with ez bar (only pulling to lower chest) 2x6
Close grip bench 2x6
Skullcrushers 1-2x6
This takes me about 1hmax. Rest is 2-2.5 mins between sets and 3 mins between exercises. You can even drop the military press if you want as your front delts are quite smashed after incline presses and dips. However I love em as I need lots of overhead stregth. ALso you can neglect the skullcrushers but stick to close fip bench as it really is one very good exercise for strong tris. All sets taken to positve failure.
Greetz
Mr. dB
Angry Old Curmudgeon
pullinbig said:
At your height, weight, degree of overall development, age and experience, I dare say that they'd be 22" or more if you had been throwing in some direct arm work over the years.
Yeah, I'm the casual lifter and you're the successful powerlifter, sorry if this comes off like a snot-nosed kid (of 47...
), it's just a thought I wanted to throw out there.Mr. dB said:At your height, weight, degree of overall development, age and experience, I dare say that they'd be 22" or more if you had been throwing in some direct arm work over the years.
Yeah, I'm the casual lifter and you're the successful powerlifter, sorry if this comes off like a snot-nosed kid (of 47...
this may be true but i dont care about how big my arms are. they may be 22 flexed and pumped. i dont know i never measured them that way . i just measured them cold and relaxed for my new bench shirt. i can tell you this if i didnt lift at all they wouldnt be 19. lololol. overtraining will stop development as fast or faster than no training.
you snotty nosed kids. hmmmmm..
BTW how you feelin these days? hope all is well with you.
Mr. dB
Angry Old Curmudgeon
pullinbig said:
Not to hijack the thread, but outside the gym I'm feeling real normal. At my follow-up visit with the cardiologist last week my blood pressure was 125/75.
At the gym, I'm still a lot weaker than I was, but my diet has really been off track lately. I think I could start improving again if I just get my shit together.
thats good news on the BP. supp with magnesium and potassium. drink green tea too to help get that BP even lower. health is first then the weights. take care of you self you old codger. at our age ego is not as prevelant as it used to be. thank god!!!! its like the old joke. "whats the last thang a redneck sayds before he dies? Hew Bo watch dis".
yeah, it's a plateau i guess. i'm dieting so my strength isn't 100% but i'm trying to walk that fine line of gaining a little size and getting cut up. my diet is ok as far as daily intake and my training is intense. but i do think i need to change things up a little. any recommendations on a decent delt workout?
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