Hey guys i got a stupid newbie question, OBVIOUSLY i don’t have much experience and am annoying. But can you still build big arms from HEAVY simple lifts?
absolutely.
[quote]jake_richardson wrote:
Hey guys i got a stupid newbie question, OBVIOUSLY i don’t have much experience and am annoying. But can you still build big arms from HEAVY simple lifts? [/quote]
No.
Sometime around the year 2000, using compound barbell lifts with heavy weights unfortunately stopped yielding results for bodybuilders worldwide, causing a global scandal in the weight training world. Scientists are diligently researching the mechanism of this loss of arm growth, but for now it seems that you can no longer build big arms from compound lifts. Stay tuned.
[quote]mezcal wrote:
[quote]jake_richardson wrote:
Hey guys i got a stupid newbie question, OBVIOUSLY i don’t have much experience and am annoying. But can you still build big arms from HEAVY simple lifts? [/quote]
No.
Sometime around the year 2000, using compound barbell lifts with heavy weights unfortunately stopped yielding results for bodybuilders worldwide, causing a global scandal in the weight training world. Scientists are diligently researching the mechanism of this loss of arm growth, but for now it seems that you can no longer build big arms from compound lifts. Stay tuned.[/quote]
this answers so many questions.
ty
[quote]mezcal wrote:
[quote]jake_richardson wrote:
Hey guys i got a stupid newbie question, OBVIOUSLY i don’t have much experience and am annoying. But can you still build big arms from HEAVY simple lifts? [/quote]
No.
Sometime around the year 2000, using compound barbell lifts with heavy weights unfortunately stopped yielding results for bodybuilders worldwide, causing a global scandal in the weight training world. Scientists are diligently researching the mechanism of this loss of arm growth, but for now it seems that you can no longer build big arms from compound lifts. Stay tuned.[/quote]
I’m old enough to remember when that happened. I wept bitter tears for weeks. Then i ordered my New Hell Bent for LEATHER N LEAD Strong Arm Bracelets and people in the gym started yelling “don’t shoot! Don’t shoot!” again everytime i flexed my arms.
Thank you Mr Weider.
Seriously, yes you can build big arms from compound lifts and an increase in overall bodyweight. But to develope them proportionately and optimally, you would need exercises directly targeting them. Same for other bodyparts like side/ rear delts.
[quote]jake_richardson wrote:
… can you still build big arms from HEAVY simple lifts? [/quote]
Maybe I’m slow, but I’m not 100% what you’re asking. Are you wondering more about lifting heavy, like for lower reps, as opposed to “traditional bodybuilding” in an 8-12 rep range? Or when you say “simply lifts” do you mean compound exercises like rows and bench/overhead presses, instead of using isolation moves like curls and extensions? Or a combination of both? In any case, the answer is yes… sort of.
Most people will get some noticeable arm growth just from focusing on moving big weights on the biggest exercises, as long as they’re gaining bodyweight along with as their lifts improve. Starting Strength is one example of this.
Add bodyweight while increasing your squat, deadlift, bench, overhead press, and clean, and all your measurements will go up - chest, legs, arms, everything. But there’s going to come a point when your strength and/or growth will plateau and strategic isolation exercises will be needed to address gaps that’ve appeared.
The most common sense answer, though, is that if muscle growth is a priority, then you need to train muscles directly. That means it’s not really either/or. A well-designed routine can have room for curls and extensions and rows and presses.
Hello, I was unclear about that. Yes Just heavy Barbell work, 1-6 reps lots of sets. Simple lifts are what I’m referring to as you mentioned. However I’m not in to heavy BB work yet. Here is my program. (I go day 1, day 2, break, day 3, cardio, break, cardio)
Day 1 (legs and core)
Primary Lifts
Back squat 10-8-6-4-MAX
Stiff Leg dead lifts 10-10-10
Power Clean and Front Squat 5-5-5-5
Secondary Lifts
Ab circut
Leg extensions 10-10-10
Knee raises 25-25-25-25
Day 2 (Chest)
Primary Lifts
Bench Press 10-8-6-4-MAX
Power Clean and Press 5-5-5-5-5
Incline Press 10-8-8-6
Secondary Lifts
Dips 10-10-10-10
Push downs AMRAP 4 sets
Lateral Raises 10-10-10
Day 3 (Back)
Primary Lifts
Dead Lifts 10-8-6-4-MAX
Rowe Variation 10-10-8-8
Olympic Dead Lifts 10-10-10
Secondary Lifts
Face Pull/Reverse Fly 10-10-10
Barbell Curl AMRAP 4 sets
Lat Pull Downs 10-10-8-8
[quote]Chris Colucci wrote:
[quote]jake_richardson wrote:
… can you still build big arms from HEAVY simple lifts? [/quote]
Maybe I’m slow, but I’m not 100% what you’re asking. Are you wondering more about lifting heavy, like for lower reps, as opposed to “traditional bodybuilding” in an 8-12 rep range? Or when you say “simply lifts” do you mean compound exercises like rows and bench/overhead presses, instead of using isolation moves like curls and extensions? Or a combination of both? In any case, the answer is yes… sort of.
Most people will get some noticeable arm growth just from focusing on moving big weights on the biggest exercises, as long as they’re gaining bodyweight along with as their lifts improve. Starting Strength is one example of this.
Add bodyweight while increasing your squat, deadlift, bench, overhead press, and clean, and all your measurements will go up - chest, legs, arms, everything. But there’s going to come a point when your strength and/or growth will plateau and strategic isolation exercises will be needed to address gaps that’ve appeared.
The most common sense answer, though, is that if muscle growth is a priority, then you need to train muscles directly. That means it’s not really either/or. A well-designed routine can have room for curls and extensions and rows and presses.[/quote]
[quote]jake_richardson wrote:
Here is my program.[/quote]
You didn’t necessarily ask, but here’s what I’d change:
Day 1
A) Power Clean and Front Squat 5-5-5-5 (one clean and then 5 squats per set)
B) Back squat 10-8-6-6-4
C1) Stiff Leg dead lifts 10-10-10
C2) Leg extensions 10-10-10
D) Ab circut
Day 2
A) Power Clean and Press 5-5-5-5-5 (each rep is 1 clean and 1 press)
B) Bench Press 10-8-6-6-4
C) Dumbbell incline Press 10-8-8-6
D) Dips 10-10-10-10
E) Pushdowns 12-12-10-8
F) Lateral Raises 10-10-10
Day 3
A) Deadlifts 6-6-4-4-4
B) Row Variation 10-10-8-8
C) Lat Pulldowns 10-10-8-8
D) Face Pull 10-10-10
E) Barbell Curl 12-10-10-8
Still not perfect, but better than what you had. The order of some things was flipped for efficiency, the sets and reps were tweaked a bit, and unnecessary exercises were dropped.
[quote](I go day 1, day 2, break, day 3, cardio, break, cardio)
[/quote]
Make sure you’re still eating plenty on the cardio days.
[quote]Chris Colucci wrote:
[quote]jake_richardson wrote:
Here is my program.[/quote]
You didn’t necessarily ask, but here’s what I’d change:
Day 1
A) Power Clean and Front Squat 5-5-5-5 (one clean and then 5 squats per set)
B) Back squat 10-8-6-6-4
C1) Stiff Leg dead lifts 10-10-10
C2) Leg extensions 10-10-10
D) Ab circut
Day 2
A) Power Clean and Press 5-5-5-5-5 (each rep is 1 clean and 1 press)
B) Bench Press 10-8-6-6-4
C) Dumbbell incline Press 10-8-8-6
D) Dips 10-10-10-10
E) Pushdowns 12-12-10-8
F) Lateral Raises 10-10-10
Day 3
A) Deadlifts 6-6-4-4-4
B) Row Variation 10-10-8-8
C) Lat Pulldowns 10-10-8-8
D) Face Pull 10-10-10
E) Barbell Curl 12-10-10-8
Still not perfect, but better than what you had. The order of some things was flipped for efficiency, the sets and reps were tweaked a bit, and unnecessary exercises were dropped.
[quote](I go day 1, day 2, break, day 3, cardio, break, cardio)
[/quote]
Make sure you’re still eating plenty on the cardio days.[/quote]
Wow, thank you so much i will switch over to that(doing back tonight)
Just some questions, how often should i do a one rep max? How often should i change this? and lastly am i working my shoulders enough?
Thanks
[quote]jake_richardson wrote:
how often should i do a one rep max?[/quote]
For now, at your current stage, maybe test them once every 4-6 months. It’s just not that big a deal right now, since you’re getting some momentum going and building a base.
Depends what you’re looking to change. You could change the “smaller” stuff like curls, pressdowns, and leg extensions every session if necessary (like if the equipment was being used) and just swap it for something comparable. You could probably play around and go plus or minus two reps on most things every few weeks.
But you need to know why you’re changing things, and know the difference between smart, useful changes vs dumb, inefficient changes. Basically, some occasional change might be good, but more consistency is more good.
Between the clean and press and laterals where they do a bunch of work, and the bench, incline dumbbells, dips, rows, and face pulls where they do some work, yep. It’s plenty.
Great thanks again!
[quote]Chris Colucci wrote:
[quote]jake_richardson wrote:
how often should i do a one rep max?[/quote]
For now, at your current stage, maybe test them once every 4-6 months. It’s just not that big a deal right now, since you’re getting some momentum going and building a base.
Depends what you’re looking to change. You could change the “smaller” stuff like curls, pressdowns, and leg extensions every session if necessary (like if the equipment was being used) and just swap it for something comparable. You could probably play around and go plus or minus two reps on most things every few weeks.
But you need to know why you’re changing things, and know the difference between smart, useful changes vs dumb, inefficient changes. Basically, some occasional change might be good, but more consistency is more good.
Between the clean and press and laterals where they do a bunch of work, and the bench, incline dumbbells, dips, rows, and face pulls where they do some work, yep. It’s plenty.[/quote]
[quote]mezcal wrote:
[quote]jake_richardson wrote:
Hey guys i got a stupid newbie question, OBVIOUSLY i don’t have much experience and am annoying. But can you still build big arms from HEAVY simple lifts? [/quote]
No.
Sometime around the year 2000, using compound barbell lifts with heavy weights unfortunately stopped yielding results for bodybuilders worldwide, causing a global scandal in the weight training world. Scientists are diligently researching the mechanism of this loss of arm growth, but for now it seems that you can no longer build big arms from compound lifts. Stay tuned.[/quote]
This was hillarious. I was laughing for quite a while…Thanks for improving my day.