Lagging arms

  1. New Member
    amcartxs's Avatar
    Join Date
    Mar 2012
    Posts
    39
    Rep Power
    51
    Level
    5
    Lv. Percent
    95.61%

    Lagging arms


    Ok so I am 20 years old and I have been training consistently for 2 years now. I have made some good gains going from 5'8 130 to 165lbs. Currently I am on a 4 day split because of my work and school schedule conflicting but I usually do a 5 day split.. My split right now is
    Monday-back&bi
    Tues-chest& tri
    Wed-legs
    Thurs-shoulders& bi
    The reason I do biceps twice a week is because I literally have no biceps.. My triceps are decent but it makes my arms look awkward because my biceps are smaller. The first two years of my training has been mainly compound exercises and not many isolation movements... Therefore I have made very good gains in my upper body and legs but overall my arms are not growing at the same pace as the rest of my body... Any tips on what I should do to maximize growth in my arms? More isolation movements?

  2. New Member
    Raw Dog's Avatar
    Stats
    5'8"  185 lbs.
    Join Date
    Feb 2010
    Posts
    275
    Rep Power
    294490
    Level
    26
    Lv. Percent
    54.24%

    You tried training arms at the end of leg day instead?
  3. Professional Member
    napalm's Avatar
    Stats
    5'7"  202 lbs.
    Join Date
    Nov 2011
    Age
    50
    Posts
    4,212
    Rep Power
    430708
    Level
    54
    Lv. Percent
    80.59%
    Achievements Activity ProPosting Pro

    Day 1 eat, eat some more, squat correctly eat some more, eat again, sleep

    Day 2 eat...a lot, sleep

    Day 3 eat, eat some more, bench, OHPcorrectly, eat some more, sleep

    Day 4, repeat day 2, only eat more

    Day 5, eat, eat again, deadlift, bb rowscorrectly eat, eat some more, sleep

    Repeat

    Your arms will grow if done correctly

    Sent from my iPhone using Am.com
    •   
       

  4. Advanced Member
    TexasGuy's Avatar
    Stats
    6'0"  238 lbs.
    Join Date
    Nov 2012
    Posts
    797
    Rep Power
    188235
    Level
    28
    Lv. Percent
    28.61%

    I find that more frequent bicep training is best for my arms. And training them directly along with compound lifts goes a long way.
  5. New Member
    amcartxs's Avatar
    Join Date
    Mar 2012
    Posts
    39
    Rep Power
    51
    Level
    5
    Lv. Percent
    95.61%

    No, I have never tried working arms after legs.. Is there a benefit to do arms after legs?
    I was going to try to hit arms more directly and alongside with compound exercises to see if it works.
  6. New Member
    crestcreeper's Avatar
    Stats
    5'11"  200 lbs.
    Join Date
    Feb 2013
    Posts
    14
    Rep Power
    28
    Level
    3
    Lv. Percent
    23.5%

    How long have u been doing the back/bi workout together? A while back I noticed my bi's were starting to lag a bit, and I was using the same split. There are a few things that helped me overcome that.
    1st thing is you can try a chest/back day and s bi/tri day. Not only will your arms be fresher, but the pump you get from the opposing muscles seems to actually add strength.
    2. If you have any weights at home or extra time to go to the gym you can just do a bicep workout then. I often do something similar as im doing laundry/ironing. Since the bi's are basically the smallest "muscle group", they heal pretty fast and i find i can work them out 3X a week, as long as i don't destroy em with.......
    3.A workout that leaves u unable to even touch or wash ur face afterwards. Thanks to fatigue + a monster pump. Certain words like drop sets, partial reps, 21s, forced negative etc. come to mind.
    4. I know the general consensus, for a split like u are using, is to workout the big muscle first as you dont want to pre exhaust the bi's therefore decreasing the strength of ur back exercises. I agree with this 90% of the time, however back/bi is where i sometimes makes an exception. I sometimes dont isolate the back muscles as much as I would like, so by the time I was moving from back to bi I wouldnt feel like my back was exhausted, although my bi's would give out on rep 6 of every set/exercise, even if I significantly lightened the load, which told me my bi's were not at peak performance. I was amazed at the difference just doing bi before back made, if nothing else try this. An added benefit is when u go to back ur bis r too tired to cheat too much n help ur back lol
    5.Squat & Dealift- Just do it! Especially after every1 sees u putting so much effort into the bi's- they are basically a nice muscle to look at. Look at it as a positive, u probably have great body dimensions to bust out power cleans + front squats- bi's will eventually just get in the way
  7. Senior Member
    Cordeen's Avatar
    Stats
    5'11"  182 lbs.
    Join Date
    Nov 2002
    Posts
    2,251
    Rep Power
    362731
    Level
    41
    Lv. Percent
    7.93%
    Achievements Activity ProPosting Pro

    You could always try Charles Poliquins "one day arm cure"....but pack a big lunch!!Not sure on results but the guy is world renowned for his coaching and principles.
  8. New Member
    bigintensions's Avatar
    Stats
    5'9"  185 lbs.
    Join Date
    Oct 2011
    Age
    19
    Posts
    475
    Rep Power
    35867
    Level
    21
    Lv. Percent
    61.45%

    Quote Originally Posted by Cordeen
    You could always try Charles Poliquins "one day arm cure"....but pack a big lunch!!Not sure on results but the guy is world renowned for his coaching and principles.
    I did that this summer. It's really mentally fatiguing but I did get 3/8-1/2 inch that I kept.
  9. New Member
    amcartxs's Avatar
    Join Date
    Mar 2012
    Posts
    39
    Rep Power
    51
    Level
    5
    Lv. Percent
    95.61%

    Quote Originally Posted by crestcreeper
    How long have u been doing the back/bi workout together? A while back I noticed my bi's were starting to lag a bit, and I was using the same split. There are a few things that helped me overcome that.
    1st thing is you can try a chest/back day and s bi/tri day. Not only will your arms be fresher, but the pump you get from the opposing muscles seems to actually add strength.
    2. If you have any weights at home or extra time to go to the gym you can just do a bicep workout then. I often do something similar as im doing laundry/ironing. Since the bi's are basically the smallest "muscle group", they heal pretty fast and i find i can work them out 3X a week, as long as i don't destroy em with.......
    3.A workout that leaves u unable to even touch or wash ur face afterwards. Thanks to fatigue + a monster pump. Certain words like drop sets, partial reps, 21s, forced negative etc. come to mind.
    4. I know the general consensus, for a split like u are using, is to workout the big muscle first as you dont want to pre exhaust the bi's therefore decreasing the strength of ur back exercises. I agree with this 90% of the time, however back/bi is where i sometimes makes an exception. I sometimes dont isolate the back muscles as much as I would like, so by the time I was moving from back to bi I wouldnt feel like my back was exhausted, although my bi's would give out on rep 6 of every set/exercise, even if I significantly lightened the load, which told me my bi's were not at peak performance. I was amazed at the difference just doing bi before back made, if nothing else try this. An added benefit is when u go to back ur bis r too tired to cheat too much n help ur back lol
    5.Squat & Dealift- Just do it! Especially after every1 sees u putting so much effort into the bi's- they are basically a nice muscle to look at. Look at it as a positive, u probably have great body dimensions to bust out power cleans + front squats- bi's will eventually just get in the way
    I usually do a bi and tri day but I don't have time on Fridays to fit it in so I split it up but I might try doing bi's 3 times a week mon w/ back wed w/ legs and Saturday at home with my weights
    And squats and deads are in my workouts every week ..deads on back and leg day and front squats every leg day with some variations... The only problem I have is on back day when I workout my back which is usually:
    5 sets bent row
    5 sets deads
    5 sets pull ups or pulldowns
    Then usually another rowing movement
    After this my forearms are done! So when I try to lift biceps I get that extreme burning in my forearms and I can't get any muscle/mind connection with my biceps ... Hardly even a pump...
  10. Board Supporter
    jimbuick's Avatar
    Stats
    5'10"  200 lbs.
    Join Date
    Sep 2012
    Posts
    10,320
    Rep Power
    7367359
    Level
    98
    Lv. Percent
    46.48%
    Achievements Activity ProActivity AuthorityActivity VeteranActivity RoyaltyPosting Pro

    Quote Originally Posted by napalm View Post
    Day 1 eat, eat some more, squat correctly eat some more, eat again, sleep

    Day 2 eat...a lot, sleep

    Day 3 eat, eat some more, bench, OHPcorrectly, eat some more, sleep

    Day 4, repeat day 2, only eat more

    Day 5, eat, eat again, deadlift, bb rowscorrectly eat, eat some more, sleep

    Repeat

    Your arms will grow if done correctly

    Sent from my iPhone using Am.com
    This is the correct answer OP.
    Body Performance Solutions Representative

    Check out our products at www.bpsnutrition.net
    Check out our FaceBook page at https://www.facebook.com/pages/Body-Performance-Solutions/191322614238042
  11. Senior Member
    madds87's Avatar
    Stats
    5'8"  190 lbs.
    Join Date
    Aug 2008
    Posts
    2,904
    Rep Power
    98806
    Level
    39
    Lv. Percent
    54.69%
    Achievements Activity ProPosting Pro

    Do the extreme 1000 repper for arms. Pyramid the reps until you hit 1000 plan all of the workouts out....
    It might take 3 hrs to do though....

    Example:
    Ez curls 50,40,30,20,10 reps
    Cable curls 20,30,40,50,40
    Preacher curls 30,20,10,20,30
    Incline db curls 40,50,40,30,20

    Etc. etc. If they done grow off of that then your hopeless
  12. New Member
    cisco_trooper's Avatar
    Stats
    6'0"  170 lbs.
    Join Date
    Jan 2012
    Posts
    64
    Rep Power
    74
    Level
    7
    Lv. Percent
    33.77%

    If you do a 3 hour ARM workout you're insane. You grow outside the gym, not in it. You're going to overtrain, burnout and fail to recover prior to your next workout.

    I recommend following a known effective strength training program like a 5x5 or Wendler 5/3/1 if you are strong enough. There is no reason to deviate and make up your own stuff unless you have a very specific evidence that suggests your anatomy is different than the larger population.

    Don't spend 3 hours in the gym. DO rest enough and eat enough.
    Starting Weight: 155lbs. Current Weight: 170lbs. Target Weight 185lbs.
    Beginning SL 5x5.
  13. Senior Member
    Wrivest's Avatar
    Stats
    5'7"  165 lbs.
    Join Date
    Jun 2012
    Age
    33
    Posts
    2,346
    Rep Power
    172491
    Level
    41
    Lv. Percent
    75.09%
    Achievements Activity ProPosting Pro

    Quote Originally Posted by madds87 View Post
    Do the extreme 1000 repper for arms. Pyramid the reps until you hit 1000 plan all of the workouts out....
    It might take 3 hrs to do though....

    Example:
    Ez curls 50,40,30,20,10 reps
    Cable curls 20,30,40,50,40
    Preacher curls 30,20,10,20,30
    Incline db curls 40,50,40,30,20

    Etc. etc. If they done grow off of that then your hopeless
    This = stupidest F*CKING this I have ever heard!!
  14. New Member
    cisco_trooper's Avatar
    Stats
    6'0"  170 lbs.
    Join Date
    Jan 2012
    Posts
    64
    Rep Power
    74
    Level
    7
    Lv. Percent
    33.77%

    That is no joke. You know how light the weight needs to be to do a set of 50 reps? Jesus. Aside from that. all this isolation work doesn't freaking matter unless you are hitting your compounds. Even then it doesn't even matter unless you have advanced beyond being a beginner and into an advanced lifting stage Focus on your compunds bro. Do them right. REST. EAT. If you MUST do isolation work because your ego won't let you NOT do them, then do them at the end of your workout AFTER your compounds are done.
    Starting Weight: 155lbs. Current Weight: 170lbs. Target Weight 185lbs.
    Beginning SL 5x5.
  15. Senior Member
    madds87's Avatar
    Stats
    5'8"  190 lbs.
    Join Date
    Aug 2008
    Posts
    2,904
    Rep Power
    98806
    Level
    39
    Lv. Percent
    54.69%
    Achievements Activity ProPosting Pro

    Quote Originally Posted by Wrivest View Post

    This = stupidest F*CKING this I have ever heard!!
    Ok.... its a little extreme.

    But im not the one lagging in arms... you are....
  16. Senior Member
    madds87's Avatar
    Stats
    5'8"  190 lbs.
    Join Date
    Aug 2008
    Posts
    2,904
    Rep Power
    98806
    Level
    39
    Lv. Percent
    54.69%
    Achievements Activity ProPosting Pro

    Quote Originally Posted by cisco_trooper View Post
    That is no joke. You know how light the weight needs to be to do a set of 50 reps? Jesus. Aside from that. all this isolation work doesn't freaking matter unless you are hitting your compounds. Even then it doesn't even matter unless you have advanced beyond being a beginner and into an advanced lifting stage Focus on your compunds bro. Do them right. REST. EAT. If you MUST do isolation work because your ego won't let you NOT do them, then do them at the end of your workout AFTER your compounds are done.
    He said his arms are lagging.... thats it.... if he wants bigger arms give it to him. Dont give him some other bs answers
  17. Senior Member
    madds87's Avatar
    Stats
    5'8"  190 lbs.
    Join Date
    Aug 2008
    Posts
    2,904
    Rep Power
    98806
    Level
    39
    Lv. Percent
    54.69%
    Achievements Activity ProPosting Pro

    Quote Originally Posted by cisco_trooper View Post
    If you do a 3 hour ARM workout you're insane. You grow outside the gym, not in it. You're going to overtrain, burnout and fail to recover prior to your next workout.

    I recommend following a known effective strength training program like a 5x5 or Wendler 5/3/1 if you are strong enough. There is no reason to deviate and make up your own stuff unless you have a very specific evidence that suggests your anatomy is different than the larger population.

    Don't spend 3 hours in the gym. DO rest enough and eat enough.
    Egh.... there are many ways to train.... there isnt just one set way to train. You can train many ways. If u think 5/3/1 is the only way to train you have another thing coming.

    The reason i posted this was to shock your muscles. You only do it once out of the blue moon...

    and of coarse you grow outside the gym.... duuurrrr!!!! But without proper training and constant change. You wont grow either.
  18. Senior Member
    PumpHouse's Avatar
    Stats
    5'8"  205 lbs.
    Join Date
    Dec 2012
    Posts
    1,666
    Rep Power
    136389
    Level
    34
    Lv. Percent
    91.11%
    Achievements Activity ProPosting Pro

    You want bigger biceps, add in more heavy back work. DB rows. Chin ups, pulldowns, rows, rows, rows.
  19. Senior Member
    madds87's Avatar
    Stats
    5'8"  190 lbs.
    Join Date
    Aug 2008
    Posts
    2,904
    Rep Power
    98806
    Level
    39
    Lv. Percent
    54.69%
    Achievements Activity ProPosting Pro

    Quote Originally Posted by PumpHouse View Post
    You want bigger biceps, add in more heavy back work. DB rows. Chin ups, pulldowns, rows, rows, rows.
    Why would you think that? Those workouts are for mainly back.... now maybe to use those workouts to pre exhaust, before you do actual bicep workouts....

    Some people might have the genetics to grow massive arms. You sir seem as though you might be one of those. Since you recommend a back workout for massive arms. Most back workouts are a "pulling motion".

    This guy i would think he doesnt have that gift. So he would have to place more focus. Three days a week training arms would prob do. Which these workouts would include
    Chest and tri one day, back and bi another day, and arms all on one day.
  20. Senior Member
    PumpHouse's Avatar
    Stats
    5'8"  205 lbs.
    Join Date
    Dec 2012
    Posts
    1,666
    Rep Power
    136389
    Level
    34
    Lv. Percent
    91.11%
    Achievements Activity ProPosting Pro

    Progressing with his chinups and maybe even underhand rows will help quite a bit to stimulate growth in his biceps.
  21. Senior Member
    madds87's Avatar
    Stats
    5'8"  190 lbs.
    Join Date
    Aug 2008
    Posts
    2,904
    Rep Power
    98806
    Level
    39
    Lv. Percent
    54.69%
    Achievements Activity ProPosting Pro

    Quote Originally Posted by PumpHouse View Post
    Progressing with his chinups and maybe even underhand rows will help quite a bit to stimulate growth in his biceps.
    Pull ups i could see... if he did an underhand grip.
  22. New Member
    cisco_trooper's Avatar
    Stats
    6'0"  170 lbs.
    Join Date
    Jan 2012
    Posts
    64
    Rep Power
    74
    Level
    7
    Lv. Percent
    33.77%

    Quote Originally Posted by madds87 View Post
    He said his arms are lagging.... thats it.... if he wants bigger arms give it to him. Dont give him some other bs answers
    How is hitting fundamentals a BS answer? My point isn't that there is only one way to train. BUT, I think it IS true that if you aren't hitting your fundamentals you are going to hit plateaus earlier and have a tougher time getting past them. Your body needs a damn good reason to maintain excess muscle. That is done by lifting heavy compounds - the fundamental lifts.
    Starting Weight: 155lbs. Current Weight: 170lbs. Target Weight 185lbs.
    Beginning SL 5x5.
  23. New Member
    cisco_trooper's Avatar
    Stats
    6'0"  170 lbs.
    Join Date
    Jan 2012
    Posts
    64
    Rep Power
    74
    Level
    7
    Lv. Percent
    33.77%

    Quote Originally Posted by madds87 View Post
    The reason i posted this was to shock your muscles. You only do it once out of the blue moon...
    Also man, you didn't say hey man, do this a couple times and back off. I think it is probably of material importance to mention that. Nothing should ever be assumed when a guy is asking for help.
    Starting Weight: 155lbs. Current Weight: 170lbs. Target Weight 185lbs.
    Beginning SL 5x5.
  24. New Member
    cisco_trooper's Avatar
    Stats
    6'0"  170 lbs.
    Join Date
    Jan 2012
    Posts
    64
    Rep Power
    74
    Level
    7
    Lv. Percent
    33.77%

    Quote Originally Posted by amcartxs View Post
    Ok so I am 20 years old and I have been training consistently for 2 years now. I have made some good gains going from 5'8 130 to 165lbs. Currently I am on a 4 day split because of my work and school schedule conflicting but I usually do a 5 day split.. My split right now is
    How much sleep do you get? No I'm not joking. You have a busy schedule. I've been there so I know how hectic that can get. The sleep is an absolute must.
    Starting Weight: 155lbs. Current Weight: 170lbs. Target Weight 185lbs.
    Beginning SL 5x5.
  25. Senior Member
    madds87's Avatar
    Stats
    5'8"  190 lbs.
    Join Date
    Aug 2008
    Posts
    2,904
    Rep Power
    98806
    Level
    39
    Lv. Percent
    54.69%
    Achievements Activity ProPosting Pro

    Quote Originally Posted by cisco_trooper View Post

    How is hitting fundamentals a BS answer? My point isn't that there is only one way to train. BUT, I think it IS true that if you aren't hitting your fundamentals you are going to hit plateaus earlier and have a tougher time getting past them. Your body needs a damn good reason to maintain excess muscle. That is done by lifting heavy compounds - the fundamental lifts.
    Eh. I can see where your coming from and as a adv. Lifter i understand. But his goals could be different. He could just want big arms and small legs. Its what he wants.
  26. Senior Member
    madds87's Avatar
    Stats
    5'8"  190 lbs.
    Join Date
    Aug 2008
    Posts
    2,904
    Rep Power
    98806
    Level
    39
    Lv. Percent
    54.69%
    Achievements Activity ProPosting Pro

    Quote Originally Posted by cisco_trooper View Post

    Also man, you didn't say hey man, do this a couple times and back off. I think it is probably of material importance to mention that. Nothing should ever be assumed when a guy is asking for help.
    Lol i would like to see somone doing 1000 rep workouts everyday..... wowee.... talk about pain....

    My bad for not explaining more in depth. Thought it was pain stakingly obvious.
  27. New Member
    amcartxs's Avatar
    Join Date
    Mar 2012
    Posts
    39
    Rep Power
    51
    Level
    5
    Lv. Percent
    95.61%

    Quote Originally Posted by cisco_trooper

    How much sleep do you get? No I'm not joking. You have a busy schedule. I've been there so I know how hectic that can get. The sleep is an absolute must.
    I make sure I at least get 7 or 8 everyday but today since im on spring break and off of work I got 10 hrs last night and 2 and a half more in a nap... But on average I think I get just enough sleep... Another thing I ALWAYS do compound movements then move into Iso but that clearly hasn't helped me like I hoped for my arms so I'm trying more isolation arm movements at least twice a week just to see if it works any better than the compound moves for my arms
  28. Senior Member
    madds87's Avatar
    Stats
    5'8"  190 lbs.
    Join Date
    Aug 2008
    Posts
    2,904
    Rep Power
    98806
    Level
    39
    Lv. Percent
    54.69%
    Achievements Activity ProPosting Pro

    Quote Originally Posted by amcartxs View Post

    I make sure I at least get 7 or 8 everyday but today since im on spring break and off of work I got 10 hrs last night and 2 and a half more in a nap... But on average I think I get just enough sleep... Another thing I ALWAYS do compound movements then move into Iso but that clearly hasn't helped me like I hoped for my arms so I'm trying more isolation arm movements at least twice a week just to see if it works any better than the compound moves for my arms
    It wouldnt hurt to do what i told yah.

    Another one is a circuit like training. Set up 10 different lifts and do a long set with them. Do three sets. Doesnt matter reps and use pull ups as the last workout at the end of each set. Its amazing the results.
  29. New Member
    amcartxs's Avatar
    Join Date
    Mar 2012
    Posts
    39
    Rep Power
    51
    Level
    5
    Lv. Percent
    95.61%

    Quote Originally Posted by madds87

    It wouldnt hurt to do what i told yah.

    Another one is a circuit like training. Set up 10 different lifts and do a long set with them. Do three sets. Doesnt matter reps and use pull ups as the last workout at the end of each set. Its amazing the results.
    I agree, I like the different workouts that you have mentioned and I'm going to add them to my arm workouts every now and then when my arm workouts seem to stop working to shock the muscle.
  

  
 

Similar Forum Threads

  1. Whats Best for Lagging Arms
    By EricLee22 in forum Exercise Science
    Replies: 24
    Last Post: 11-13-2006, 12:16 PM
  2. Lagging Arms, Help on New Routine
    By fbxdan in forum Exercise Science
    Replies: 2
    Last Post: 04-25-2006, 01:33 AM
  3. Lagging arms--help
    By cobain67 in forum Exercise Science
    Replies: 9
    Last Post: 03-23-2005, 09:15 AM
  4. Lagging Upper Body on Cycle
    By Buck in forum Exercise Science
    Replies: 7
    Last Post: 01-07-2003, 10:59 AM
  5. marks on my arms
    By destro19 in forum General Chat
    Replies: 4
    Last Post: 11-17-2002, 04:08 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Log in
Log in