EdensDemise Posted January 22, 2014 Share Posted January 22, 2014 i am getting obsessed by this. i have a large torso for nature, but my arms are so thin next to it that looks deformed.i train with aba bab mode, and train my biceps on a days with barbell curls and triceps on b days with french press. without counting all row movement exercises like barbell row etc.i am training since 4 months and a half and currently my maximum of weight lifting in barbell curls is 35-40 kg.is it normal at the beginning and this problem will go away with time and reaching higher weights? or do i need to make isolated day only for arms?my currently workout schedule is this one. ASquat 5x5Leg press 3x10Barbell bench 5x5Dumbbell flat bench flies 3x10Barbell row 5x5Barbell curls 5x5abs with 10 kg weight 5x20 BDeadlift 5x5Leg curl 3x10Dumbbell shoulder 3x10Lateral raise 3x10Lat machine 5x5French press 5x5Calf raise 3x15abs with 10kg weight 5x20 Link to comment Share on other sites More sharing options...
EdensDemise Posted January 22, 2014 Author Share Posted January 22, 2014 i read a few articles about torso dominance and most of the time they give as advice to make isolated workout for parts. so aba bab is not working really good. so i found this schedule basically created to build more the arms, so the volume of the workout every week gets higher to end the last week with a easier and relaxed workout.tell me what do you think about it.1st weekMONDAYtriceps biceps:tightgrip bench press 3x5-------------------- 3x8dumbell extension tricep 3x8cable pulling-tricep 3x8barbell curl 3x5---------- 3x8hammer curl 3x15french press 3x10 TUESDAY:legs-calf-abssquat 5x5leg press 3x10leg curl 3x10calf raise 3x15abs with weights 5x20 WEDNESDAY- restTHURSDAY- BACK ABS:barbell row 5x5deadlift 5x5pulley 3x10lat machine 4x6abs with weights 5x20 FRIDAY:chest-shoulder-trapeziusdumbell shoulder 3x10lateral raise 3x10arnold press 3x10bench press 5x5dumbell flat bench flies 3x10cable cross 3x10barbell shrugs 3x10SATURDAY SUNDAY rest 2nd weekmon:triceps/biceps/abstue:back/legs/calfwed: restthur:biceps/triceps/absfri:shoulder/chest/trapsat-sun:rest 3/4/5 weeks:mon:triceps/bicepstue:chest/shoulder/trapezius/abswed:back/biceps/tricepsthur:restfri:bic/tricepssat:back/legs/calf/abssun:rest 6th week:mon: chest/abstue:back/calfwed:restthur:should/trap/legs/absfri:biceps/tricepssat/sun:rest Link to comment Share on other sites More sharing options...
HIT Rob Posted January 23, 2014 Share Posted January 23, 2014 By the sounds of it, your not obsessed by this, but painfully confused... These type of routines and articles are usually written by people who have absolutely NO CLUE, with regards to exercise physiology. Are you really thinking of performing heavy squats and leg presses on a tuesday, then heavy deadlifts, rows etc the very next day? Eden, its a simple biological law, that as you grow stronger, so to, do the stresses on your limited recovery ability, so as you grow stronger, you dont require more training, you require LESS training. Those who fail to make peace with this fact, well see the progress grind to a halt. Link to comment Share on other sites More sharing options...
EdensDemise Posted January 23, 2014 Author Share Posted January 23, 2014 fact is that it doesnt feel like my arms are getting stronger. and i see that i dont train them enough.what if i move squat and leg workout after the shoulder day.? or that rest day between tuesday and thursday is not enough? Link to comment Share on other sites More sharing options...
HIT Rob Posted January 23, 2014 Share Posted January 23, 2014 15-20 years ago, my thinking was similar to your own, that is, i "felt" like the wasn't doing enough. Little did i know that even though i was performing just one direct biceps exercise, and one direct triceps movement, i was actually overtraining. It wasn't until i eliminated ALL direct arm work did my arms actually begin to signs of improvement. The arms receive more than enough stimulation from compound movements such as underhand pulldowns/chins, heavy rows, high pulls, dips, bench presses, shoulder presses etc, to then add additional direct arm work in many cases is just too much. The only time i actually use direct arm work now, is when i'm using pre-exhaustion on the larger muscle groups (as less weight can be employed on the compound movement). In general Eden, i always found that the less exercise i do (within reason), with greater intensity of effort, the better the results, and even though i "feel" i could do more, i don't, as the purpose of going to the gym is to stimulate growth, not to see how much we can endure. Stimulate, rest and grow! The most productive program I've found for my arms was this Bill Sahli (a world class hit trainer with 45 years experience) powerbuilding routine, in fact i myself return to using a very similar routine every so often. Workout A PUSH1. Weighted Dips 2. Close-grip Bench 3. Squat or Leg Press Workout B PULL1. Deadlifts 2. Rows or High Pulls3. Underhand Pulldowns or Chins * 4-7 days between workouts (to allow for full systemic recovery)* After warm-up sets, perform just one set to failure per movement * Salt in some "high stress" techniques, such as static holds, partial reps, rest pause etc (no more than one of these techniques per workout) Link to comment Share on other sites More sharing options...
Think_machine Posted February 12, 2014 Share Posted February 12, 2014 I added weighted dips and reverse curls to my chest/arm day three weeks ago and I have already gained a half inch. Crazy and hard to believe but it worked. Also, I do my curls standing up with absolutely NO shoulder or elbow movement. It is too easy to cheat on curls, keep them elbows tucked in and move slow and controled. Link to comment Share on other sites More sharing options...
Recommended Posts
Please sign in to comment
You will be able to leave a comment after signing in
Sign In Now