Vegan Bodybuilding & Fitness

Healthy Food Defines You
It is currently Wed Nov 26, 2014 7:20 pm

All times are UTC - 5 hours




Post new topic Reply to topic  [ 6 posts ] 
Author Message
 Post subject: big torso thin arms
PostPosted: Wed Jan 22, 2014 8:11 am 
Offline
Manatee
User avatar

Joined: Fri Aug 02, 2013 2:09 pm
Posts: 252
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.

A
Squat 5x5
Leg press 3x10
Barbell bench 5x5
Dumbbell flat bench flies 3x10
Barbell row 5x5
Barbell curls 5x5
abs with 10 kg weight 5x20

B
Deadlift 5x5
Leg curl 3x10
Dumbbell shoulder 3x10
Lateral raise 3x10
Lat machine 5x5
French press 5x5
Calf raise 3x15
abs with 10kg weight 5x20

_________________
Respect for nature and innocent life, the end of human over human oppression. A peaceful world can evolve after animal liberation.


Top
 Profile  
 
 Post subject: Re: big torso thin arms
PostPosted: Wed Jan 22, 2014 9:38 am 
Offline
Manatee
User avatar

Joined: Fri Aug 02, 2013 2:09 pm
Posts: 252
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 week
MONDAY
triceps biceps:
tightgrip bench press 3x5
-------------------- 3x8
dumbell extension tricep 3x8
cable pulling-tricep 3x8
barbell curl 3x5
---------- 3x8
hammer curl 3x15
french press 3x10

TUESDAY:
legs-calf-abs
squat 5x5
leg press 3x10
leg curl 3x10
calf raise 3x15
abs with weights 5x20

WEDNESDAY- rest
THURSDAY- BACK ABS:
barbell row 5x5
deadlift 5x5
pulley 3x10
lat machine 4x6
abs with weights 5x20

FRIDAY:
chest-shoulder-trapezius
dumbell shoulder 3x10
lateral raise 3x10
arnold press 3x10
bench press 5x5
dumbell flat bench flies 3x10
cable cross 3x10
barbell shrugs 3x10
SATURDAY SUNDAY rest

2nd week
mon:triceps/biceps/abs
tue:back/legs/calf
wed: rest
thur:biceps/triceps/abs
fri:shoulder/chest/trap
sat-sun:rest

3/4/5 weeks:
mon:triceps/biceps
tue:chest/shoulder/trapezius/abs
wed:back/biceps/triceps
thur:rest
fri:bic/triceps
sat:back/legs/calf/abs
sun:rest

6th week:
mon: chest/abs
tue:back/calf
wed:rest
thur:should/trap/legs/abs
fri:biceps/triceps
sat/sun:rest

_________________
Respect for nature and innocent life, the end of human over human oppression. A peaceful world can evolve after animal liberation.


Top
 Profile  
 
 Post subject: Re: big torso thin arms
PostPosted: Thu Jan 23, 2014 7:30 am 
Offline
Gorilla

Joined: Wed May 22, 2013 5:03 pm
Posts: 511
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.


Top
 Profile  
 
 Post subject: Re: big torso thin arms
PostPosted: Thu Jan 23, 2014 8:37 am 
Offline
Manatee
User avatar

Joined: Fri Aug 02, 2013 2:09 pm
Posts: 252
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?

_________________
Respect for nature and innocent life, the end of human over human oppression. A peaceful world can evolve after animal liberation.


Top
 Profile  
 
 Post subject: Re: big torso thin arms
PostPosted: Thu Jan 23, 2014 2:01 pm 
Offline
Gorilla

Joined: Wed May 22, 2013 5:03 pm
Posts: 511
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 PUSH
1. Weighted Dips
2. Close-grip Bench
3. Squat or Leg Press

Workout B PULL
1. Deadlifts
2. Rows or High Pulls
3. 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)


Top
 Profile  
 
 Post subject: Re: big torso thin arms
PostPosted: Wed Feb 12, 2014 12:48 pm 
Offline
Rabbit

Joined: Sat Aug 17, 2013 10:12 am
Posts: 128
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.


Top
 Profile  
 
Display posts from previous:  Sort by  
Post new topic Reply to topic  [ 6 posts ] 

All times are UTC - 5 hours


Who is online

Users browsing this forum: Yahoo [Bot] and 6 guests


You cannot post new topics in this forum
You cannot reply to topics in this forum
You cannot edit your posts in this forum
You cannot delete your posts in this forum
You cannot post attachments in this forum

Search for:
Jump to:  



{ ASACP_CREDITS }
{ ASACP_CREDITS }
{ ASACP_CREDITS } Powered by phpBB © 2000, 2002, 2005, 2007 phpBB Group