my front delts are growing but my arms are getting smaller

[mister69]

its really weird casue i have been lifting for 4+ years and have always had well developed shoulders, but for some reason my arms have not really been growing(more my bis) and i have been getting stronger in everything else. My front delts are growing nicely, but i dont want to end up disproportinate. I do rear delt work, i train every body part 1 time a week. i took last week off of arms mabey that is what they needed.....



any suggestions on how to even this out. My front delts are growing while my rear delts and arms are begining to lack.

mabey its not that my arms or rear delts are shrinking mabey it is that my front delts are just progressing.


i dont know......


suggestions?


thanks, going to go stuff my face.


-mister-

 

[bob marley]

Do you train arms on a day by themselves?

 

[Golden_Muscle]

At one point my shoulders got so big they made my arms look smaller.

When I was like 16, my arms look really huge, but thats because I had no shoulders chest, or back, lol.

Just train your weak areas first in your routine until they are not weak anymore. Thats all you can do.

 

[Insane_Man]

Do your bicep work faster. I mean don't be so afraid of cheating. The exact thig happened to me for the longest time because I did my arm work slowly, trying to concetrate on form. What I was really doing was moving most of the weight with my front delts.

 

[mister69]

well, here is my routine guys tell me what yuo think.

mon-chest
3x5 bench
3x5 incline
3x10 flyes dumbell
abs
tues-back
pulldowns-3x5
t-bar rows 3x5
pull ups 3x10
wed-shoulders
3x5 military
3x8-10 side raises
3x8-10 rear delts
3xshrugs
abs
thurs-legs
3x5 squat
3x8 leg press
3x8 sliff leg deadlifts
calf work
2x10 leg extensions
2x10 leg curls
fri- arms
3x6 straight bar curls
3x10hammer curls
3x8 close grip bench
3x8 skull crushers
forarm work

i currently am eating like a pig. ihave a fast metabolism
drinking a gallon of water a day
taking-
multi
whey
creatine


i know i am not competing, but still i dont want to look funny....


thanks


-mister-

 

[syko]

bro,
too much leg work....id cut back to strictly squats and leg press with couple calf excersizes.

Id incorporate normal deadlifts to back day along with wide grip pullups (subsitute with Lat pulldowns if you are too heavy for your abilities) and bent over barbell rows. Eliminate all else.

-->Shoulder day, I think you are overtraining your shoulders, due to the incline bench on chest day (this works front delts more than chest in many cases) Thus id just focus more on just doing Shoulder presses, and Rear laterals (chest works front delts well enough IMO) along with Upright rows. These uprights work the traps well if done properly along with medial delts.

For arm day, the Tricep setup looks good, but biceps, i think that it would be more benefitial if you started off with seated alternating curls(standing if preferred, but allows more cheat...) then do EZ bar Preacher curls, then finish off with Hammer curls (do these with tons of control and focus. Keep the stress on the bicep muscles at all times)


Just my .02 and best of luck!

 

[syko]

Id try to up the water intake to a bit more than a gallon.....

also i forgot to mention, chest day does work the triceps and front delts, and back day does work the biceps well, so what im thinking is that by doing normal deadlifts on back day will bring the rear delts nicely as well as forearms and lats.

 

[mister69]

so shuold look like this
chest-ok

back-pullups 3 sets
bent over rows 3 sets
t bar rows 3 sets

shoulders-
military 3 sets
rear delt work 3 sets
shrugs 3 sets
upright rows 3 sets

legs-squats 3sets
leg press 3 sets
stiff leg deadlift 3 sets

arms-
ez bar preacher 3 sets
alt dumbell curl 3 sets
forarm work
close grip 3 sets
skull crushers 3 sets

 

[mister69]

weird part is i am not in the gym that long anymore.

i know that seems to be sometimes like it is not enough, but i keep getting stronger .


overtrainig is something that i do not belive in (i am sure many poeple agree with me.)
I am in the gym for about 35-55 minutes depending on the day (5 day split)

 

[syko]

id try this....Its more focused and if you have the intensity right, it will add size as most of these are guaranteed size excersizes.

chest-ok (alternate each week b/w DB's and BB's)

back-Deadlifts - 3 sets (most important back excersize)
wide grip pullups 3 sets
bent over rows 3 sets

shoulders-
Shoulder Presses 3 sets
rear delt work 3 sets
upright rows 3 sets
shrugs 3 sets

legs-squats 3sets
leg press 3 sets
Calf Raises/donkey raises -3 sets

arms-
alt dumbell curl 3 sets
ez bar preacher 3 sets
close grip 3 sets
skull crushers 3 sets
forearm work


** do the excersizes in order** (try for a bit)

 

[mister69]

will try, actually today i did very well on shoulders

did 205 for 3 reps as a last set on military.


i am only in the gym for 30-45 minutes is that ok. I mean it feels like i am undertraining, but that cant be cause i am getting stronger each week.. The weird part is that i am getting stronger but not gaining weight(is that even possible?)


my calories are @3000
protein
creatine
multi
zma(for good sleep)