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2004/11/16, 11:48 PM
Hey guys, I was searching through and found the post for the insane arms workout and I can't get the link to work. Is it my computer or is the page not up anymore? If anyone could tell me where i could find it or tell me the workout I would appreciate it. Thanks a lot
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2004/11/17, 12:05 AM
Check that post again i gave you a way to find it. How long have you been training? I would only try this if you are very experienced it is no joke.
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2004/11/17, 01:03 PM
Thanks Justin, yeah if i had just read the whole thread i guess i would have seen that. I was working out for 4 or 5 mths at a time just on and off for a while and I've kept it up for a year this time, I think I'll try it. I think I'm ready I just feel like my arms are stuck in a major rut. I've got this saturday off of work so I guess i'll give it a try.
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2004/11/17, 01:11 PM
In men fitness they posted to articles like this 1in on arms and 2in on chest.........intresting to see them publish several letters to the editor saying it didn't work, and it was a waste of a saturday.One of which wa sa persoanl trainer.
If your already in a rut and aren't serious about working out, diet wise, and mentally, I don't think this will work for you. Theres no quick fix, for the most part time and patience will help.
If you arms are stuck..heres several things to try.
Don't train them,maybe your chest and back are weak, so your arms have no reason to grow. The arm muscle are designed to work in conjunction with the back and chest/shoulders. If you get them bigger and stronger, then the arms have to play "catch up"
You don't train your lower body. Cant drive a 18 wheeler very far on car tires, so trin them legs get them bigger, so your body is more portionate.
Change your reps.....if you do high reps, try low reps. IF you do low reps try high reps. Try new excercises.
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The following, has not be approved by the FDA or FT, it was not meant to diagnose,treat,or prevent any diease(s) Please consult a moderator or doctor before using any of the suggestions or comments.
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2004/11/17, 01:16 PM
arthuj i would wait longer before you try this workout, i know that you probably want your arms to get bigger but it takes time and this workout is for veteran in the weight room i've been working out almost 2 years straight longer if you count the on and off periods and i wouldn't even think of trying the workout quite yet maybe in 3 years from i will but right now i will just stick to conventional methods. Follow andrews advice and be patient it will come. Good luck
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2004/11/17, 02:27 PM
Yeah, on the way to the store a minute ago I shot that workout down. I do need to wait a while, also theres too much good football on saturday! For the past 4 weeks i switched my reps according to a mens fitness article on breaking plateaus, instead of my usual 3 sets of 6 i did 6 sets of 3. I did that with everything except my arms, I brought them down to sets of 5,4,3 but I was not sure if the 6 sets of 3 would be good for them. Is it ok to cut reps down that low with arms, or should I stay above 5 or 6? In all of my other excercises I have noticed strength gains with the sets of three. I was just doing this for these 4 wks to change things up, what do you think? Thanks again
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2004/11/17, 09:48 PM
guys are you talking about the post:
INSANE ARMS TRAINING!!! I DARE YOU!!! ¿?¿?¿?
because i clicked on the link but it no longer exist...or i am too dumb to look at it LOL
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2004/11/17, 10:01 PM
Arms are different in the sense, of yes and no. For tris i'd say yes, tris do alot more and are a bigger muscle, so i'd say yes to 6 reps. Biceps......lowest I ever go is 5, but the bicep is mainly a look pretty muscle.
give this a try.........
db curls 10,8,6
*bb curls 5x5
concentraion hammercurls 3x8(you can increse the weight, keep 8 reps though)
Pretcher machine drop set...start at 50 go to failure, 40 to failure, etc. no rest.
* on the 5x5 do this......GEt weight you know you will struggle with. Abotu 80% of what you can do 1 time( in theory) put that on the bar. Do it as many times as you can( you can cheat a lil) When you poop out( and you will) rest for 15secs, and do as many as you can again, tell you acomplish 5 reps. Rest for 30secs, and start the next 5. You workout thing should look like this.
bb curls 115
4/1
3/1//1
2/1/1/1/
1/1/1/1/1
1/1/1/1/1
each / is a 15 sec rest
while each new line means you rest for 30 secs. IF you acomplish more that 4 in a row, add 5lbs the next week.It really helps to write this done and keep track
for tris
rope pressdowns 3x12(+ weight keep 12 reps)
skull crushers db/ bb 5x5 (+ increase weight, keep 5)
*dips 5x? Just like above only go to failure rest 30 secs, once you fail or can't do any, do negaitives/partials
ex.
bw/8
bw/4
bw/1
bw-
bw-
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The following, has not be approved by the FDA or FT, it was not meant to diagnose,treat,or prevent any diease(s) Please consult a moderator or doctor before using any of the suggestions or comments.
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2004/11/17, 10:03 PM
sorry end with some kinda machine extensions or one arm somthing and run the rack.....BE careful with running the rack you will overtrain easy, so only do that ever other week or so. Also you may substitute close grip bench for skull crushers.
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The following, has not be approved by the FDA or FT, it was not meant to diagnose,treat,or prevent any diease(s) Please consult a moderator or doctor before using any of the suggestions or comments.
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2004/11/17, 11:55 PM
thanks andrew, that answers my question, thats the kind of change up I need. Ill try those workouts on my next arm day. By negatives do you mean only the lowering part of the lift?
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2004/11/19, 01:16 PM
yes, by then you shoudl be shot, so if you can'tdo any dips at all, negatives will do. But alos don't do to many. Also when you cheat on the bb curls, when you start doing the 1/1/1/1/1 series, concentrate on the neg, since you will have to cheat to curl it. But again don't overdo it. Keep that to the last 1 maybe 2 sets. Good luck and let me know in 6 weeks or so how it goes.
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The following, has not be approved by the FDA or FT, it was not meant to diagnose,treat,or prevent any diease(s) Please consult a moderator or doctor before using any of the suggestions or comments.
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2004/11/19, 01:17 PM
also, don't do arms all togethe ron the same day, do it say tris on mon after back.......and fri do biceps after legs
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The following, has not be approved by the FDA or FT, it was not meant to diagnose,treat,or prevent any diease(s) Please consult a moderator or doctor before using any of the suggestions or comments.
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2004/11/21, 03:17 PM
Andrew, my current routine is
M-chest
t off
w off
th-shoulders/back
f-bi/tri
s off
sun-legs
why is it not good to work biceps and triceps on the same day?
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2004/11/21, 04:12 PM
A nice change up is up and down the rack with dumbbells. Go on an 8/7/6/5/4 up and then back down the opposite way. No rest between sets. Then rest 3 minutes, and do it again.
Here would be an example. Say you can do 30's for 8 clean reps, put them right down, pick up the 35's, and rep out to seven if you can, if not, whatever you can. Put them down and pick up 40's, and rep out to however many. Keep up in this manner till you can only do 4 with a weight, then head back down the rack repping to your starting weight. Your arms will be smoking. If you haven't done a workout like this, you will experience some great gains. Wear a short sleeve or cutoff shirt on this day, your arms will be pumped.
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If you don't stand for something, you will fall for anything....
bb1fit@freetrainers.com
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2004/11/21, 10:27 PM
I just don't you get a better hormon respose doing bigger muscles ie squats mainly but any compound movement. To mee seems like a waste just to do arms.
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The following, has not be approved by the FDA or FT, it was not meant to diagnose,treat,or prevent any diease(s) Please consult a moderator or doctor before using any of the suggestions or comments.
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2004/11/25, 01:01 AM
Just go for a pump from every workout. Bomb the muscle ure working, but remember dont over train it. Bomb it, feed it. rest it, grow it.
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2004/11/25, 11:52 AM
pump don't nesarrly mean they will grow
thats just extra blood, and othe rfluids that make it "pump up", thats my most no products are a waste, they don't induce any growth on their own. You have to damge the fibers, that mean with more resistance than what they are used to doing.
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The following, has not be approved by the FDA or FT, it was not meant to diagnose,treat,or prevent any diease(s) Please consult a moderator or doctor before using any of the suggestions or comments.
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2004/11/25, 12:47 PM
The key is your recovery threshold. It matters not how hard you work out if you cannot recover from it. Work within your means. This normally(for most of us) means stimulate the muscle,not annihialte it.
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If you don't stand for something, you will fall for anything....
bb1fit@freetrainers.com
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2004/11/25, 02:43 PM
Thanks everyone, I'm going to try running up and down the rack today bb, is this good for both biceps and triceps?
Thanks again everyone, I have come a long way from when I first tried working out in high school. I was working the same muscle every other day and eating about 1000 calories a day. No wonder I NEVER got any stronger, after about 5 mths of it I couldn't even bench 10lbs more than when I started. I was also so starved and overtrained I couldn't sleep, and I was just exhausted all the time. I was doing nothing right at all. When I found this website I started building muscle so fast, every workout I could add 5 lbs to my workouts. That didn't last too long though, now I'm hitting that dreaded plateau! But thanks again!
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2004/11/25, 02:56 PM
Make sure you start with a weight that is not too heavy, or you will not get too far. Your arms should be burning when done.
For tri's try 4's. Upper cable extensions, do no more than 4 reps. You will do best with a helper, but put the pin in the stack where you do 4 reps with a light weight, say 40, and keep moving the pin up till you can't complete 4 reps, then head back down the stack in the same manner. This will give a pretty insane pump.
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If you don't stand for something, you will fall for anything....
bb1fit@freetrainers.com
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