[quote]TrainerinDC wrote:
We are the same height. I started lighter than you however. You are going to have to add in more volume of training, in the arms and the compounds. And add more calories.
I went from 130 lbs to 220 lbs at 6’1. This was done with tons of food, hard work and time. You will have to train more, and eat more if you want your arms to grow. At 220 lbs, I only have 17.5" arms. It takes time. [/quote]
Haha holy shit that’s a huge gain! I want to see pics!
[quote]TrainerinDC wrote:
We are the same height. I started lighter than you however. You are going to have to add in more volume of training, in the arms and the compounds. And add more calories.
I went from 130 lbs to 220 lbs at 6’1. This was done with tons of food, hard work and time. You will have to train more, and eat more if you want your arms to grow. At 220 lbs, I only have 17.5" arms. It takes time. [/quote]
I used to be almost same weight, started at about 135-138. And my long term goal is 220-225. You told about adding compounds… how many exercises do you think is optimal per one upper body/one lower body workout generally?
[quote]Mr.Y wrote:
I went from 130 lbs to 220 lbs at 6’1. This was done with tons of food, hard work and time. You will have to train more, and eat more if you want your arms to grow. At 220 lbs, I only have 17.5" arms. It takes time.
I used to be almost same weight, started at about 135-138. And my long term goal is 220-225. You told about adding compounds… how many exercises do you think is optimal per one upper body/one lower body workout generally?[/quote]
If you want to do an upper lower split, this is what I would do.
Day 1-
Bench Press w/ BB
Incline Press w/ DB
Isolation Exercise
BB Row
DB Row
Chins (assisted if you cant do them alone)
Military Press w/ DBS
Lateral Raises
One arm exercise per group
Day 2-
Deadlifts
Leg Press
Ham isolation exercise
Step Ups heavy
Lunges
Calf work
Day 3-
Bench Press w/ DBs
Cable Crossovers
Weighted Dips
BB Row
Seated Cable Pulls
TBar Rows
Upright Row
Lateral & Front Raise
Shrug
2 exercises for each part of the arm
Day 4-
Heavy Squat
Straight Leg DL
Some type of isolation leg work
Hamstring Machine
Hyperextensions (provided no back problems)
Abdominals
Calves
Idea is simple. Main movers 2x/week. Bigger legs = bigger upper body.
More compounds = Stronger body
Try this for 8 weeks with a CALORIC SURPLUS and see what happens.
[quote]Kill’Em All wrote:
My advice would be quit doing arms for 6 weeks concentrate on powercleans, and weighted dips and chins as your only arm exercises. And also build your deadlift.
Watch powerclean something like 225 for the first time, deadlift 400 for the first time, do chins with extra 25 lbs for sets, and dips with extra 25 to 50 lbs.
and take a look at your arms. they will be solid guaranteed.
then go back to some hypertrophy training. Just build a decent base.[/quote]
I don’t agree…I can do pullups for reps witha 45 on me, and my arms didn’t get bigger from that…my back did. Which was fine with me, but probably wouldn’t have been if I was trying to specialize on my biceps.
I’m not big on curls, but I know when I wanted to improve my triceps…I had to do more tricep work. It’s not too hard.
[quote]TrainerinDC wrote:
Try this for 8 weeks with a CALORIC SURPLUS and see what happens. [/quote]
Wow… this is about 2 times the volume I have. I think when immediately switching to this program it might be too big shock. I think I will add volume over time… btw I already have caloric surplus. Thanks for the ideas. You definitely got me more motivated as you have been to the same state I have.
[quote]Mr.Y wrote:
Wow… this is about 2 times the volume I have. I think when immediately switching to this program it might be too big shock. [/quote]
I guess you’re right. You wouldn’t wanna work too hard or get too big and muscular.
[quote]FightinIrish26 wrote:
Kill’Em All wrote:
My advice would be quit doing arms for 6 weeks concentrate on powercleans, and weighted dips and chins as your only arm exercises. And also build your deadlift.
Watch powerclean something like 225 for the first time, deadlift 400 for the first time, do chins with extra 25 lbs for sets, and dips with extra 25 to 50 lbs.
and take a look at your arms. they will be solid guaranteed.
then go back to some hypertrophy training. Just build a decent base.
I don’t agree…I can do pullups for reps witha 45 on me, and my arms didn’t get bigger from that…my back did. Which was fine with me, but probably wouldn’t have been if I was trying to specialize on my biceps.
I’m not big on curls, but I know when I wanted to improve my triceps…I had to do more tricep work. It’s not too hard.[/quote]
Reping pull ups with 45 lbs, what was your bodyweight? How strict was your form? Tempo etc? Did you try throwing another 45 on there? maybe switching to chins? maybe 6 second negative?
What was your powerclean & Deadlift at this time?