Whats growing & whats not growing

[anzel]

I`m 6wks in on my 1st cycle. 500mg Test/wk.

Whats growing; shoulders, traps, lats.
Quads & glutes are doing ok. Forarms are lookin bigger.

Whats not growing: My arms!! They still measure the same damit! I notice some nice vein going thru my bicep and they "look bigger" but when I measure its the same as weeks ago!

My chest isnt budging either. This I can tell by looking at it. When I measure around my torso(tape under the armpits ) I get a larger number but thats cause my back is growing. But my chest is still the same!

Calves....they`re hopeless!

Any suggestions

 

[roidedsurfbum]

Do you have a routine we can take a peek at and see how you're training ?

 

[anzel]

Ok here it is.

Back
Deads 5x5 or 6x6
Pull ups 4 sets repped out
Shrugs (10,8,6,4)
Back fly`s (10,8,6,4)

Shoulders & Tris
Standing Overhead Press 5x5 or 6x6
Upright rows (10,8,6,4)
Arnold Press(10,8,6,4) or (10,8,6)
Maybe some DB lateral raises drop set (2 sets)

Legs
Squat 5x5 or 6x6
Leg press (10,8,6,4)
Leg curl( 10, 8,6,4)
L Extention(10,8,6,4)

Seated Calf raise (12,10,8,6)
Jump rope (hits the calves while getting cardio)

After I posted that my arms and chest weren`t getting bigger my gf actually commentd that it looks like my arms and chest are gettting bigger.......I guess I was wrong, except the measure tape doesnt lie. So wtf??

She did say that my calves were not looking bigger though.

Chest& BIs
Bench 5x5 or 6x6
Incline DB (10,8,6,4)
Dips 4 sets rep to failure ea set

DB Curls (10,8,6,4)
Prechers(15,12,10,8)

 

[Blondie_Bombshell]

2 exercises all the time for bi's? What about ez curl bar, reverse grip, incline curls, concentration curls, BB curls, cable curls... endless list. Change it up and keep it heavy.

Chest and arms are probably the 2 body parts that people need to focus on contraction and pump. Make sure you are not relaxing and the top or bottom of any move. You can also try extended the time under tension.

How long have you been lifting?

 

[anzel]

Hey, well , all thru my 20`s I lifted on and off. Then from 30 to 35 I was doing alot of cycling but still hitting the weights. And the last 2 yrs been lifting solid, no bike riding anymore.
And what you wrote about concentrating on the contraction, I did do that today. I actually lowerd the wt on my chest and bi excersise and reaally concentrated on the lift.
I`m a hardgainer, I do not have a physique for getting up on stage or anything like that. I was only doing two excersise for bi`s cause they get worked hard on back day and I dont want to overtrain them.
At my stage of development a curl is a curl is a curl wouldnt you say?

 

[mason95]

A curl is not a curl. I've always prescribed to the notion that to increase muscle size, you must lift heavy weight. I know, there is some debate but that is what works for me.

My favorite bicep exercise is standing straight barbell curls. I'll start with higher reps and work down to 6 reps with some decent weight. I used to do all of the other types until a friend turned me on to this and it has been a staple of arm training ever since. After moving some weight with these, I'll move on to shaping/pumping curl exercises but only after I exhaust them with bb curls.

Give it a try, you might like it.

 

[anzel]

A curl is not a curl. I've always prescribed to the notion that to increase muscle size, you must lift heavy weight. I know, there is some debate but that is what works for me.

My favorite bicep exercise is standing straight barbell curls. I'll start with higher reps and work down to 6 reps with some decent weight. I used to do all of the other types until a friend turned me on to this and it has been a staple of arm training ever since. After moving some weight with these, I'll move on to shaping/pumping curl exercises but only after I exhaust them with bb curls.

Give it a try, you might like it.

Ok. I will give it a go. But what I meant was that I dont want to over train with too many curls. On back day you still hit your Bis` anyway. And then on my chest day I do curls. So I`m hittin em 2x / wk. On my curl day I do 4 sets of alt dmb curls and 4 set of preachers. I progressivly add wt and go down in reps. I`m not at a point where I really have anythig to shape as you mentioned. Like for instance, what good are cable curls after I just blasted my muscles with 16 sets of heavy curls?? Seems like at that point its overtraining. I`m not a huge guy at all. I have always been skinny and constantly struggled to keep my wt up. But I`m not gonna blow off what you guys have said to me either!! I`m gonna give it a try as you said and hopefully I will be able to report back some good resul;ts

Thanks

 

[mason95]

But what I meant was that I dont want to over train with too many curls. On back day you still hit your Bis

This is the exact reason I do Back and Bis on the same day.

On my curl day I do 4 sets of alt dmb curls and 4 set of preachers

I used to place way too much emphasis on alt db curls just like 90% of the people in the gym. I like to think of straight bar curls as the primary exercise for biceps just like squat is for legs, bench is for chest, BO rows for back etc. and treat it as such.

I'll admit I do cable curls but at the very end when I just want a little more pump. I'd probably be better off leaving them out actually.

good luck man, keep us posted

 

[TonySuicideKing]

haha dude im having the same issue with arms an chest. my legs got monstrous but my arms are barely moving.

 

[anzel]

haha dude im having the same issue with arms an chest. my legs got monstrous but my arms are barely moving.

Yeah it sucks. I always had a prob getting my glute to grow and on cycle they have gotten a little bigger. My back is doing great and my quads are pretty good too.

 

[SenseiMiagi9494]

Triceps make up most of your arm size.....dont neglect them for curls. If you have bug triceps, you have big arms. IMO heavy weights for mass....straight bar barbell curl. close grip bench presses/dips. you can even cheat swing the curls if needed to add more weight.

also, just because your arms arent measuring larger than before, doesnt mean you havent added lean muscle mass to them. Dont ignore the look of size just because the tape measure reads the same.

 

[anzel]

Thanks guys! Appreciate the feedback. I`m gonna do those BB curls and keep at it.