Alissa
I have absolutely the hardest time growing arms. All other muscle groups seem to take over thier job. As I have made some really good progress on them, I have some suggestions:
Barbell curls; Do not go to EZ curls unless you have wrist pain. Try to work up to an actual olympic BB instead of a short preloaded version.
Seated Incline DB curls
Preacher curls.
-This gives you a basic over all mass builder, an arms behind your body curl and an arms in front curl.
-a hammer or reverse curl is a good addition for arm thickness.
Triceps: CGBP, Dip, lying decline extension, finish up with pushdowns.
I think I have decent (at least in proportion arms) and I do virtually no “direct” work.
Thanks!
More q’s – do you do these every workout or only sometimes?
(Currently I’m doing 3 days a week, squats, deadlifts, bench press, press, and rows.)
Also – I guess shoulders are not arms – but do lat raises work?
[quote]HolyMacaroni wrote:
I can count on the fingers on my right hand the amount of time i’ve done direct arm work.
okok, i’m bullshitting. yes, i dunno why some people think u don’t need to do direct work for the muscle to grow[/quote]
What about the left hand?
Alissa, Sounds like rigth now you are training like a powerlifter or athlete. Yet your questions are about
figure/bodysculting/bodybuilding. You may need to change up your basic routine if you are interested in round delts and sculpted arms more so than strength. You could consider trying a split style.
Example:
Mon: Lower (Quadricep focused)
Squat: 4-5 x 6-8 with full rests
SLDL: 3 x 6-8 with full rests
Leg press: 2 x 15-20 with full rests
Leg curl: 3 x 5-8 with short rests
Calf raise: 4 x 5 (5 seconds down, 5 seconds pause at bottom)
Tue: Upper (Chest and back focused)
Flat bench: 4-5 x 6-8 with full rests
Row: 4-5 x 6-8 with full rests
Pec Deck- 2 x 12-15 Lateral DB raise- 2 x 10-12 with full rests
Pulldown/chin: 3 x 5-8 with short rests Triceps (your choice - preferably something compound like lying decline ez bar extensions): 2 x 8-10 with full rests
Biceps (your choice): 2 x 8-10 with full rests
Thurs: Lower (glute/ham focused)
Deadlift- 4-5 x 6
Front Squat- 3 x 8
leg curl - 3-5 x 6-12 with short rests
leg ext- 2 x 15
Calf raise - 3 x 10-10-10 (triple drop)
Friday or Saturday: Upper (Shoulder and arm focused)
Incline Dumbell press 3-4 x 6-8
wide grip chin 3-4 x 6-8
Lateral- 3-5 x 8-12 with short rests
One arm DB Row- 2 x 12-15
Triceps (your choice): 2 x 10-12 with full rests 3 x 8-12 with short rests
Biceps (your choice): 2 x 10-12 with full rests 3 x 8-12 with short rests
(I did not design this by the way, ripped it off from someone who knows thier S#*t)
OR if you need to stick to three days:
Monday (Chest and back focused - light shoulders and arms)
Dumbell Bench â?? 4-5 x 8-10
Row- 4-5 x 8-10
Pulldown â?? 3-5 x 5-8 with 20 second rests
Flye â?? 3-5 x 5-8 with 20 second rests
Side cable lateral â?? 2 x 10-12
Bicep â?? 2 x 10-12
Tricep- 2 x 10-12
Wednesday (Legs)
Squat â?? 4-5 x 5-8
Leg Curl 4-5 x 5-8
Split squat 2-3 x 12-15
½ rack pull + shrug 2 x 12-15
Calf â?? whatever
Friday (Shoulder and Arm focused - light chest and back)
Incline press- 3-4 x 8-10
Chin- 3-4 x 8-10
Incline side lateral â?? 3-5 x 8-12 with 20 second rests
Row â?? 2-3 x 12-15
Bicep â?? 4-5 x 6-8
Tricep â?? 4-5 x 6-8
If you are new to this kind of training you may love it and become one of “us”
And yes, lateral raises work very very well to help develop the v-taper that helps make physiques so appealing!!! They must be part of a program including compound mevements for overall shoulder development.
Hm. I think – though I’m just feeling my way at this point – that I actually want to train like a powerlifter/athlete. I might someday want to compete at a meet, but I know I’m never going to want to go on a stage in a swimsuit and self-tanner.
And at this point I know I’m getting better lifting gains from squatting more than one day a week. The arm muscle thing was just on the side, though I guess I shouldn’t try to mix goals.
sagger set heavy arms every day do 4 to 5 heavy sets, one day do bi’s one day do tri’s
[quote]the-young-oak wrote:
sagger set heavy arms every day do 4 to 5 heavy sets, one day do bi’s one day do tri’s[/quote]
What?
[quote]kylec72 wrote:
the-young-oak wrote:
sagger set heavy arms every day do 4 to 5 heavy sets, one day do bi’s one day do tri’s
What?[/quote]
Lol, thinking the same thing