|
2005/03/20, 01:37 PM
Alright heres my current training program for each day, minus the rest day:
Legs - Abs
Arms - Cardio
Shoulders - Core
Chest - Cardio
Back - Cardio
I find that my arms are lagging behind in size gains, and was wondering if it would be advisable if i could throw in another arm day into the routine. I know I can drop reps on arms day for more size growth, but just wanted some opinions on this. I would change up the routine slightly between each arms day as well, (ie sub in a concentration curl instead of an incline curl for peak development vs. length, etc.) to maximize a thorough training of the biceps and triceps throughout my cycle.
|
|
|
|
2005/03/21, 02:09 AM
ahh
Don't your chest or shoulders ever get sore because of doing arms before them???, try having your chest before shoulders and arms or chest with biceps, then shoulders after then do your triceps... you wont be able to have them arms you want if you dont have that big chest or big back supoorting it, also if u want big arms u need big triceps not big biceps, triceps = 2/3rs of arm deveolpment biceps = 1/3rd, if u wanna gain mass do exercises like close grip bench press, barbel extensions and pushdowns with reps of 6-12, for biceps go for Standing Barbel Curls, if uwant the length do full range, if u want more peak try doing more static hold and flex ur bicep hard at the peak contraction of the curl,
also how is your recovery time, how long r u exercising for? if u aint gaining size then u mite be messing up recovery wise... try doing 1 or 2 cardios a week if u gaining mass to not 3...
|
|
2005/03/21, 02:20 AM
timmy I think you have gotten zapped 1 to many times. I can barely undersyand what your saying lol.
--------------
I am that
which must be feared, worshipped and adored. The world is mine
now and forever.No one holds command over me. No man. No god. I am ANIMAL! and that is enough.
|
|
2005/03/21, 03:36 AM
I would change workout so back and legs are not one after the other....you arms could be lagging due to overtraining....they are activiely used in shoulder, chest, back, and leg workouts....so you can be overtraining them...also keep volume to around 10 sets for biceps and 10 sets for triceps...if you go significantly over this...you're likely going to overtrain...
your workout could be organized in terms of body parts:
Chest
Legs+Shoulders
Rest
Arms
Back
rest-every other weak you an do extra arm workout here...
rest
Also remember your body produces most testosterone during exercises like squats and deadlifts....so even when you're doing these exercises to train your legs and back....you'e also helping your other muscles grow....
|
|
2005/03/21, 03:40 AM
by actively used...I meant...either as secondary or stabilization muscles...
|
|
2005/03/21, 04:06 AM
i hate doing arms before back:O
i hadda good routine for a while...
for me it was
Day 1 - Chest / Biceps / Forarms
Day 2 - Legs / Calfs
Day 3 - Rest
Day 4 - Shoulders
Day 5 - Back/ Triceps
Day 6 n 7 rest.
u can throw cardio n abs w/e days u wish..
|
|
2005/03/21, 05:40 AM
well i just gave him a sample workout...one you gave ...is pretty good also...
|
|
2005/03/21, 09:14 AM
TIMMSTAR, thats my routine too, and i can say it works.
and as you do, i hate doing arms before a chest/back excercise. I think this workout is the best for muscle recovering
|
|
2005/03/21, 06:45 PM
word.. thanks guys.. i think i have a better handle on things. im gonna do the 2 body parts a day thing similar to what timmstar said.. ive been researchin into overtraining and i think thats the problem..
|
