stop training back+chest?

[tank8140]

Guys, i'm sure you probably hear this alot but I CANNOT GET MY ARMS TO GROW. I have tried everything from supersets, to heavy low repped exercises, to site injections with esterless gear, to synthol even.

I'm 5'7" 10% bodyfat with a 52 inch chest and only about 18.5 inch arms and i feel really out of proportion.

At one point i just decided to stop worrying so much about it convinced myself that my body would grow into proportion sooner or later with heavy compound movements (bench, deads etc.) But, ...here i am...

I was thinking of completly eliminating back and chest from my routine for about a month. So my routine would look something like day 1: shoulders day 2: arms day 3: legs. day 4: off.

Do you guys think this is a waste of my time? Has anyone tried this?

 

[string_bean00]

Even if the idea is plausible for you, a month is not enough time to add considerable size. Probably took years to reach your current state, so a month dedicated to arms is not going to make much difference.

 

[70w30]

i doubt your claims @10 percent fat and that height ...you must weigh 240lbs

Since tris make up mosy of your arm size ..heavy close grip bench...and strict preacher curls

 

[tank8140]

i doubt your claims @10 percent fat and that height ...you must weigh 240lbs

Since tris make up mosy of your arm size ..heavy close grip bench...and strict preacher curls

I dont understand how doubting my claims would help my question.

But anyways im a little under 230 right now. The chest measurement is flexed btw.

 

[tank8140]

Even if the idea is plausible for you, a month is not enough time to add considerable size. Probably took years to reach your current state, so a month dedicated to arms is not going to make much difference.

Thanks for the response i understand what you are saying, and it makes perfect sense.

Heres where im at: about 5 weeks into a heavy cycle of test tren and eq and about 3.5 weeks ago i added Humalog in PWO for the first time ever. Gradually worked up to 20iu pwo. This is the first time i'm trying it and all i can say is wow. I've done countless cycles over the years but slin is really helping me break this platue.

With all this new growth occurring i figured now, especially, i would see my arms begin to come into porportion with my chest. Nope. Chest and back are just getting bigger like before. Ive added about .5 inch to my chest and hardly anything to my arms since i've started slin.

Sorry for the long, drawn-out reply, but im just trying to illustrate why i think now might be the optimal time to focus on arm development, with my body wanting to grow at its most.

Don't get me wrong, I'm not trying to argue against your point, i'm just giving a little more info i guess i should have given at the beggining.

 

[barnzy7]

I do light-moderate weight for tri on chest day and light-moderate weight for bi on back day. Then I have a arm and core day all by itself.

 

[string_bean00]

Thanks for the response i understand what you are saying, and it makes perfect sense.

Heres where im at: about 5 weeks into a heavy cycle of test tren and eq and about 3.5 weeks ago i added Humalog in PWO for the first time ever. Gradually worked up to 20iu pwo. This is the first time i'm trying it and all i can say is wow. I've done countless cycles over the years but slin is really helping me break this platue.

With all this new growth occurring i figured now, especially, i would see my arms begin to come into porportion with my chest. Nope. Chest and back are just getting bigger like before. Ive added about .5 inch to my chest and hardly anything to my arms since i've started slin.

Sorry for the long, drawn-out reply, but im just trying to illustrate why i think now might be the optimal time to focus on arm development, with my body wanting to grow at its most.

Don't get me wrong, I'm not trying to argue against your point, i'm just giving a little more info i guess i should have given at the beggining.

In that case give it a shot. Can't hurt, and a month off from back and chest will just be a nice break.



What rep range do you normally train arms in? I always had best results supersetting bis and tris in the 12-20 rep range, with super strict, slow form. The high school kids will be curling and skullcrushing more than me on these days.

 

[DLC68]

For myself I just found my arms had their limit and just accepted that. It is correct that the tricep is most of the arm. The tricep is the foundation of the arm and the larger the tricep the more bicep you can build. That is where I would focus if I were you.

Many of the advance lifters I have seen programs where they eliminate the arm exercises due to the arms are being worked in the compound exercises they are doing. I most certainly would never suggest eliminating the back or the chest.

 

[Aztech]

20 iu...damn. I'd be sleeping in about ten minutes.

 

[tank8140]

In that case give it a shot. Can't hurt, and a month off from back and chest will just be a nice break.



What rep range do you normally train arms in? I always had best results supersetting bis and tris in the 12-20 rep range, with super strict, slow form. The high school kids will be curling and skullcrushing more than me on these days.

My first exercise for arms is generally the heaviest one. For example close grip bench which after i warm up ill go 10 reps, 6-8 reps, 4-5 reps, and my heaviest set at 2-3 reps.

The rest of my exercises are in the 6-12 rep range, almost every set taken to failure.

When you say you superset bis and tris in the 12-20 set range, is 12-20 the total # of reps for the bicep and tricep set, or is it 12-20 per muscle? For example, a bicep exercise of 12-20 reps followed by a tricep exercise of 12-20 reps.

Thats interesting that that works for you. I was reluctant to try that a while back because i felt like all i would be doing would be filling my muscles up with blood. With that in the back of my head, needless to say, i only continued with that routine for about a month or so, when i probably should have given it more time.

 

[estray]

Many people including myself respond well to rest pause sets for bi's with Barbell. This is the cornerstone of DC training. Ideal is 14-18 rep range so first set you get 8 or so, take a 15 sec break then second set you may get 4-5, then take another 15 sec break and last set youll likely get 2-3. Go slowly, dont cheat, and always end the set on the negative.

 

[tank8140]

Many people including myself respond well to rest pause sets for bi's with Barbell. This is the cornerstone of DC training. Ideal is 14-18 rep range so first set you get 8 or so, take a 15 sec break then second set you may get 4-5, then take another 15 sec break and last set youll likely get 2-3. Go slowly, dont cheat, and always end the set on the negative.

How many sets of this do you do? And do you continue to use this method for every bicep exercise you do during a workout?

 

[estray]

How many sets of this do you do? And do you continue to use this method for every bicep exercise you do during a workout?

Well, if youre following DC training you do 1 bicep exercise per workout and it consists of a rest pause set like i described above(3 sets) and then a bicep stretch. Thats done twice a week.

I wouldnt say thats solely responsible for the sucess of DC as the program focuses on heavy BB rowing, weighted pullups, and other heavy pulling exercises which are gonna do your biceps alot more good than just curls.

 

[Mudge]

When my chest was 52.5" my arms were around 19.25" so I don't think you are all that out of proportion. Unless you are measuring your arms pumped I think you are just thinking of your arms too much.

 

[string_bean00]

My first exercise for arms is generally the heaviest one. For example close grip bench which after i warm up ill go 10 reps, 6-8 reps, 4-5 reps, and my heaviest set at 2-3 reps.

The rest of my exercises are in the 6-12 rep range, almost every set taken to failure.

When you say you superset bis and tris in the 12-20 set range, is 12-20 the total # of reps for the bicep and tricep set, or is it 12-20 per muscle? For example, a bicep exercise of 12-20 reps followed by a tricep exercise of 12-20 reps.

Thats interesting that that works for you. I was reluctant to try that a while back because i felt like all i would be doing would be filling my muscles up with blood. With that in the back of my head, needless to say, i only continued with that routine for about a month or so, when i probably should have given it more time.

12-20 per muscle. I've always gone by the thinking that your arms get so much heavy work training chest and back, that to hit them heavy with their own day would be counterproductive.

 

[tank8140]

When my chest was 52.5" my arms were around 19.25" so I don't think you are all that out of proportion. Unless you are measuring your arms pumped I think you are just thinking of your arms too much.

Measurements were taken unpumped, flexed. 3/4 of an inch is a big difference! At least to me it is, the way things have been going for me i'm lucky if i put anywhere close to a quarter of an inch on my arms per year.

I thought it was in my head for a while too, though, but once i started to have a few people agree with me i started getting worked up again.

I'm pretty happy with the size of my chest and back, all i really want is bigger arms and delts, legs could definitly use some work too though, but i'm not too worried since they grow like a weed when i really start putting effort into them.

I'm going to do biceps today, i did delts yesterday, it kind of sucks because i didn't feel 100% recovered from last time i hit them. I'm going to try out the rest/pause method as mentioned above, as well as doing a heavy back exercise at the END of my bicep workout, when my biceps are exhausted, so i know i hit them as hard as possible

thanks for all the replies, ill make sure i post in this thread a month down the road to let anyone who is interested know if this worked for me or not. But, still, any more comments/ suggestions are apreciated untill then

 

[DLC68]

Can't undue genetics; you may just have to face the fact that is all you will get out of them and then move on. Sad but what can you do.