wanting more size on my arms

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posted by LukeVTS

as a few of you already know. my arms are out of proprtion to my body. due to my freakishly long limbs. ive started hitting my arms twice a week, trying not to concentrate on isolation excercises, making sure to hit my deadlifts and squats every week to give me allover size. how does this look?

chest and bis
rest
bis and tris
upper legs and stomach
rest
shoulders and tris
back and calfs
rest

working on an 8 day routine. getting good size at the core but just not to the limbs (mainly arms)

posted by PHCPrarieDOG

I'm looking for a new routine as well, I also have freakishly long limbs and look out of proportion kinda. I like how that 8 day split looks. How many sets of each group do you do on the specific days.

AKA on your "chest and bis" day, how many sets of chest do you do and how many of bis? and so on. Don't need to give me the exercises you do, just how many total sets. THANKS man.

posted by LukeVTS

chest is usually 3 excercises with 3-4 sets of about 8 reps each(start off doing 10 on my own then going down to 8 and then spotted to 6-8 reps) 2 excercises on my bis. 4 sets on my first excercise then 3 or 4 on my second

4 excercises on my upper legs as they are a huge muscle group. 2 on my stomach.

3 excercises on shoulders. 2 on tris

4 on back and 2 on calfs.

posted by canibalistic_js

Deadlifts, squats, bent rows, bench, and lifting heavy on back days. Train your bi's and tri's like any other muscle group and this is somthing I did for about 2 weeks and got about a half an inch. Everyday you are at the gym do two excersises 3 sets for tri's and bi's and keep that up for about two weeks.
Also, what exercises are you doing?

posted by PHCPrarieDOG

so you are saying do 6 sets of bis and tris every day I'm at the gym for 2 weeks? So I lift 4 days a week, so you are saying do 6 sets of bis and tris 4 days a week for 2 weeks? I'm going to try it, but do you know why that gets your arms big?

posted by PHCPrarieDOG

what about your biceps and triceps day? how many exercises/sets do you do that day?

posted by canibalistic_js

I think 6 sets of anything is too much but "to each his own" Anyhow, All I'm saying is on arms day don't worry about overtraining your arms and yes. Not too many but whats going to get your arms big is holding big weight, deadlifts and bent rows. If you aren't lifting heavy on back day you need to bc no matter what exercises you do it will be counter productive

also I think you are missing a big part of what I'm saying. diet, rest, and training

posted by Conan Stevens

You are likely training your arms too much.

Have you tried, giving them more rest - or even a totally radical idea, have a full week off the gym and see if you grow - you could be completely overtrained.

I've done it before and still do it.

Try just doing your chest and tris after, then back day do your biceps after.

For arms drop the weights down - a lot. Concentrate on using the arms and nothing else, preacher curls (let your arms go completely straight) and tricep extensions to the forehead will keep you honest.

This is what I did years ago, my ego was too bag as were my weights, a simple drop in poundage and learning to use the mucle properly led me to the arms I have today.

An no matter how long you think your arms are I bet mine are longer so give this a go for a month (after your week off)

I bet it would work. 20 years in the gym has taught me a few things.

posted by estray

I personally think you need to re-tool your whole routine into 3 full body routines that focus on the big compound movements. Ive seen pics of you and you jsut need to put on weight all over. If you do that your arms will grow along with the rest of you. 3 days in the gym is all you need. Straight bar curls, bent over rows, deadlift, bench, squats, and maybe some pullups and dips are all you really need to be doing.

posted by PHCPrarieDOG

Estray, so you are saying get to the gym 3 days a week. Do like 4 sets of straight bar curls, bent over rows, deadlift, bench, squats, and pullups/dips... and do all these exercises all 3 days?

The thing is, with that, I dont see how you can build your calves, triceps, and shoulders with that routine. Triceps are a big muscle and no matter what, theres no way I could build my triceps with bench and maybe some dips.

posted by estray

Thats my point is you dont need to do a bunch of isolation exercises. Alot of those muscles will get hit in the bigger movements. Esp triceps with bench and dips. I have good calves, probably my best feature. I NEVER workout calves. They grew 3/4" in the last 4 months without ever doing a single lift for calves just squats and lunges. Same with tris I have decent tris and I never work them out. After doing bench and dips theyre pumped.

You can switch out exercises too. Like squats for SLDL's and DB bench for BB bench etc.. Also, I would put military press in there though. Forgot that one. You only really need to do 2 heavy sets of each to failure to acheive hypertrophy. Heres a sample routine.

Monday
SLDL's 2 sets
Bench 2 sets
Weighted Dips 1 set
Bent over rows- 2 sets
pullups 1 set
DB Military press- 2 sets
Bb curl- 2 sets

Wednesday
Squats- 2 sets
DB bench- 2 sets
Dips- 1 set
Deadlift- 2 sets
pullups- 2 sets
BB Military press- 2 sets
Preacher curls- 2 sets

Friday
Repeat mondays workout

posted by Smallguy

some good advie post by cona, estray an cani listen to them

especiually conan with checknig your wrights and making sure u work the muscle not pump up your ego

posted by S.W.A.T.

cool!!!
i do monday, wednesday and friday's
i also need to improve my arms.

I can use that also???

posted by estray

IMO its a good workout for anyone. Its pretty much what i use.

posted by Dex

you sound like Napoleon Dynamite lol

posted by Conan Stevens

Train your calves.

I always did compound and my calves never grew. Look at powerlifters, big legs silly stick like calves. You need to train calves.

Unless you are genetically gifted.

Thanks SmallGuy, I try hard to tell people how to train correctly and save them from 12 years of mistakes like I made.

posted by estray

My calves grow from just walking. Lucky i guess.

posted by S.W.A.T.

ok i am almost perfect to start working out properly.
all i need is protein. (got creatine)

SLDL's - whats that mean?
Bench - i know that
Weighted Dips - whats that mean?
Bent over rows- - whats that mean?
pullups - i know that
DB Military press- - whats that mean?
Bb curl- - i know that
Squats- i know that
DB bench- - whats DB mean?
Dips- - whats that mean?
Deadlift- - whats that mean?
BB Military press-- whats that mean?
Preacher curls- - whats that mean?

any websites that teach me these things?

posted by estray

Sldl=stiff leg deadlift
Bb= barbell
Db= dumbell

Heres a website with the lifts.

http://www.bodybuilding.com/fun/exercises.htm

posted by 49erMan

Estray you are the calves man. I wish I could grow from walking. Just joking man. you have good advice though.

posted by Dex

im the same way with my calves. always had big ones

posted by 49erMan

My friends in high school used to call me tree trunk legs. Because my quads were huge. My senior year I squated 365

posted by LukeVTS

cani and conan are pretty much saying to do completely opposite things! i know i dont overtrain my arms. its only this past week i have started training arms more. that 3 day a week training rejime would be a drastic change to my normal routine and life! i hit the gym 4-5 times per week. usually 4 but since starting an extra arms days it has been upped to 5. maybe its psychological but i just think training 3 days per week isnt ebough to shock your muscles enough to make them grow

posted by estray

Read this.

http://www.hypertrophy-specific.com/hst_II.html

posted by LukeVTS

i could fully get my head around that. why no less than 10 reps per set??

posted by brsett

He periodizes. 2 weeks at 10 reps. 2 weeks at 5 reps. 2 weeks of negatives. Building to larger and larger poundages each time. The week off he advocates is a little more controversial, I wouldn't worry about taking your week off on a schedule, take time off as you need it, I would say. Personally, I stay at ~5 reps for more like 6 weeks, and continue working my way up in poundage as long as possible. Sometimes I only get 4 reps, sometimes I have to get 7 reps on a weight before I can get 4 reps on the next increment.

He's only outlining one way to do accomplish the overloading, there are other. You should read the stuff at hypertrophy-research.com for a real headache. That in my opinion is just way too much detail for anyone to really worry about. THat guy took HST, and then went batshit with details.

Edit a link for easy access:
http://max-stimulation.hypertrophy-research.com/

Its batshit crazy. But interesting to see how far the research and Flex magazine diverge.

posted by LukeVTS

straight over my head. what a crazy routine!!

posted by brsett

Good, so now do what Estray said! :)

posted by S.W.A.T.

hey. dont wanna make another thread so decided to post here.
what muscles are used for arm wrestling?? thats my goal. to get stronger at arm wrestling :)

posted by cosmic-dust

seems like Sean9959's ghost still lurks the forum :D

Arm wrestling imo has a lot more to do with body mass than muscle unless you only vs people your height and weight. im guessing forearm flexors, bicep and shoulder muscles

posted by S.W.A.T.

u forgot chest :P

posted by LukeVTS

stomach

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