Getbig.com: American Bodybuilding, Fitness and Figure
Getbig Bodybuilding Boards => Training Q&A => Topic started by: BatistaSL on November 24, 2008, 10:37:30 PM
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Hello to all.. I am from Sri Lanka.
I've been lifting weights for a while now. My prob is even though I am getting good results in chest,Shoulders and other major muscle groups I seem to be going nowhere with arms.
Even though the arms are little defined than before, when measured size is the same as 6 months ago.
I might not be a serious bodybuilder as you guys are, still I do my best with what I got here.
My current chart is as follows.
DAY 01 [Chest and Back]
1 Full Squat 20
2 Decline Press 15,10,8,8
3 Flat bench Press 15,10,8,8
4 Inclined Press 15,10,8,8
5 Inclined Flyies 15,12,10
6 DB Pull Over 12,8
7 Barbell rowing 15,15,15,15
8 T bar rowing 15,15,15
9 Wide Grip Pull Down 15,15,15
10 Good Morning 10,10
Day 02 [Arms]
1 Full Squat 20
2 Close grip bench press 15,10,8,8
3 Ez bar french press 10,8,8
4 Seated O/H D Extention 10,10,10
5 Cable Pressdown 15,15
6 Ez bar preacher curl 12,10,8,6
7 3-Grip barbell curl 12,12,12
8 Seated Dual Hammer Curl 10,8,8
9 DB concentration curl 12,10
Day 03 [Shoulders and Legs]
1 Full Squat 20
2 Barbell Back press 12,10,8,6
3 DB lateral raise 12,10,8
4 Inclined DB lateral raise 10,8,8
5 Upright row 8,8
6 Barbell Shrugs 12,12,12
7 Leg Press 12,12,12,2
8 Leg extension 12,12,12
9 Leg Curl 12,12,12
10 Calf 15,15,15
Day 04 [Arms]
1 Full Squat 20
2 Close grip Ez bar bench press 15,10,8,8
3 Ez bar french press 10,8,8
4 Seated O/H D Extension 10,10,10
5 Cable Press down 15,15
6 Ez bar preacher curl 12,10,8,6
7 3-Grip barbell curl 12,12,12
8 Seated Alternate DB Curl 10,8,8
9 Seated Dual Hammer Curl 12,10
Day 05 [-REST-]
any idea what i should do...
I am totally new here, so pls forgive me if i posted this in the wrong section...
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and.. Before this workout schedule, I had only one day for arms.. It was a three day workout then..
sorry I forgot that..
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So you start every workout with 20 squats?
Anyway...i'm a big fan of Push/Legs/pull. I used this when i was first starting out, and i've gone back to using it now.
When i first started training i did as follows:
PUSH:
incline bench
flat bench
DB shoulder press
upright row
dips
skull crushers
LEGS:
squats
leg press
lying leg curl
SLDL
calf raises
PULL:
Deads
row of some kind (bb, db, t-bar etc)
pull downs (or ups)
DB curls
hammer curls
I did 2-3 sets each exercise, generally keeping reps around 8-12 (higher for quads).
Simple workout plan, but was (and still is) pretty effective for me...
obviously, you can use different exercises, but the ones i listed are good, imo. You just gotta work out what works for you...
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So you start every workout with 20 squats?
Anyway...i'm a big fan of Push/Legs/pull. I used this when i was first starting out, and i've gone back to using it now.
When i first started training i did as follows:
I just Start with the squat because I feel great and heated up after the squat. Using it as a worm up(well Sort of).
Can anybody suggest what changes I should do for more arms development...?
Its very frustating to have every other bodypart growing without the arms.... :(
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WWWWWWAAAAAAAAAAAAAYYYYY YYY too much arm work IMO.
Cut back on the direct work to the bis and tris.
Try this.....
Mon.-------legs
Tue--------shoulders
wed------off
Thurs-------back/biceps
Fri-----------chest/triceps
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Cut your bi and tri sets down to 3 sets and 3 exercises for each. You should be going as heavy as possible on these in the 6-8 rep range. Arms, for a lot of people, respond best to lower volume and heavier weight. They're small muscles so they don't need a lot of stimulation to get them to grow.
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Dude, as previously mentioned that's a shitload for arms. Keep the sets in 9-12 range and they should start growing. The split chaos laid out looks good.
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WWWWWWAAAAAAAAAAAAAYYYYYYYY too much arm work IMO.
Cut back on the direct work to the bis and tris.
Try this.....
Mon.-------legs
Tue--------shoulders
wed------off
Thurs-------back/biceps
Fri-----------chest/triceps
thanks chaos..Will try this..
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Cut your bi and tri sets down to 3 sets and 3 exercises for each. You should be going as heavy as possible on these in the 6-8 rep range. Arms, for a lot of people, respond best to lower volume and heavier weight. They're small muscles so they don't need a lot of stimulation to get them to grow.
thanks emmortal, got the idea...
Should i stick to basics like barbell curls and preacher curls...
and is using multi grip any good for curls?
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In my opinion the previous posts have addressed the problem. Way to much arm work sums it up. I'm from the US and I have a house in Ragama, Sri Lanka. I have two boys who are half Sri Lanken and speak fluent Sinhalese. Anyway, I spend time there every year and have made it a point to visit many of the local gyms. I'm glad to see that bodybuilding is becoming increasingly more popular.
I think one of the biggest problems with lifters who are just starting out is that they have the bodybuilding fever and that causes them to try and do to much to soon. Overtraining is probably the biggest waist of time and energy for a beginner and will effectively hinder many of the results you would normally achieve. This site is a great place to find information from experienced lifters that I'm sure will help you with your goals. Not only new posts but old ones that you may have to research to find. You may have to sift through a lot of BS and go through a few clowns but nonetheless good info is here.
Good luck to you. Maybe I'll see you at the gym on my next trip. I've attached a picture of my son Nishaun trying to show me up with his bicep pose.
Pat
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In my opinion the previous posts have addressed the problem. Way to much arm work sums it up. I'm from the US and I have a house in Ragama, Sri Lanka. I have two boys who are half Sri Lanken and speak fluent Sinhalese. Anyway, I spend time there every year and have made it a point to visit many of the local gyms. I'm glad to see that bodybuilding is becoming increasingly more popular.
I think one of the biggest problems with lifters who are just starting out is that they have the bodybuilding fever and that causes them to try and do to much to soon. Overtraining is probably the biggest waist of time and energy for a beginner and will effectively hinder many of the results you would normally achieve. This site is a great place to find information from experienced lifters that I'm sure will help you with your goals. Not only new posts but old ones that you may have to research to find. You may have to sift through a lot of BS and go through a few clowns but nonetheless good info is here.
Good luck to you. Maybe I'll see you at the gym on my next trip. I've attached a picture of my son Nishaun trying to show me up with his bicep pose.
Pat
yea..agree dude.. currently in a rapid learning process..good info here.. Gonna kill one or two gym instructors for ruining two years of my life.. ;D
And hell you got huge guns!!
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yea..agree dude.. currently in a rapid learning process..good info here.. Gonna kill one or two gym instructors for ruining two years of my life.. ;D
And hell you got huge guns!!
Yeah, don't feel to bad. The road is long and all you have to do is stay on it. Consistency is the key. Don't try and get it all to fast. I'll have to look you up the next time I go back to Sri Lanka. I'll probably be there next summer with my sons. They spend the summers there with their Grandparents and all their cousins. They always have a great time. I'll be in touch. Take care and keep training.
Pat
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Yeah, don't feel to bad. The road is long and all you have to do is stay on it. Consistency is the key. Don't try and get it all to fast. I'll have to look you up the next time I go back to Sri Lanka. I'll probably be there next summer with my sons. They spend the summers there with their Grandparents and all their cousins. They always have a great time. I'll be in touch. Take care and keep training.
Pat
thanks pat, I'll sure meet you when you come here...
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and guys, I am going to try max-ot training. any one has a thought against it. Just trying this because its plain and all laid out.
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WWWWWWAAAAAAAAAAAAAYYYYYYYY too much arm work IMO.
Cut back on the direct work to the bis and tris.
I agree...typical newbie mistake - thinking doing more exercises will give you more gains.
Batista, remember - you grow when you eat and rest, not when you lift weights.
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WWWWWWAAAAAAAAAAAAAYYYYYYYY too much arm work IMO.
Cut back on the direct work to the bis and tris.
This is good advice. When you are no longer making progress in key areas, you should consider that there is simply too much volume on that area. Too much overlap. In other words, the solution is usually not to ADD more work, but to reduce it. Sounds strange at first, but if you do this you will usually see the key areas grow again.
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thank you Soundness and D-bol
Going to do as advised from here on..
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How long you been training?
Arms looks to be your weakest bodypart and in order for it to grow YOU need to grow a lot as a whole, going up in bodyweight.
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How long you been training?
Arms looks to be your weakest bodypart and in order for it to grow YOU need to grow a lot as a whole, going up in bodyweight.
Well, I've been lifting for a year, I'm around 90Kg. 6' tall. my arms are 16'' :(
Would you approve If i switched to MAX-OT...
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a year isnt much. yeah max-ot is fine
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a year isnt much. yeah max-ot is fine
thanks Bluto.(and nice avatar change too). I've been on and off lifting for years. Now a little more serious about it.
and I Did my arms yesterday. Max ot style. Heaviest set's I've ever done. But I didn't get as much pump as i used to and I dont feel the usual dumbness(fucked up feeling) in my arms today. is this normal. or is something wrong?