HUGE ARMS Very Confused!! Please help!!
- 12-10-2009, 01:04 AM
HUGE ARMS Very Confused!! Please help!!
I know this might be a noobie questions.. But please help me out..
BTW its not the diet im confused with.. I have a good mass gaining diet. I just am confused on what to be doing in the gym for the size..
Ok I try to read up on as much as I can when it comes to working out at the gym.. My goals are to get much bigger.. I want to gain strength, but more importantly size!
I need some help on what my training should be..
Should I be doing heavier weights for low reps at low-med sets..
Or should I be doing weights I can rep out 8-12..
I hear so much about both, and I am just so confused on what to do..
I want to get real big size, and strenth.. But how much % of my 1-Rep Max should I be lifting, and how many reps, and sets.. ??
- 12-10-2009, 11:04 AM
- 12-10-2009, 11:27 AM
I've been all over the place- tried 5x5, GVT, Max-OT, and the Rest-Pause Intervals of Dc..
I'm naturally a skinny guy too and have hard time putting on weight..
This is what I've found works for me- I've been doing it for 3 months now;
Do 4 Sets of 8-12 - On the major lifts
With 3 sets of 8-12 on minor lifts (More isolated)
*The weights should be to failure though: So, first get a weight you can do 8 times, for 4 sets.. the next week you stay the same weight but go to 10 reps, next week 12 reps, finally- once you can do the weight 12 times, increase it [the following week obv]- start over from 8 reps increasing reps until 12 is reached then increase weights agian..
It's kinda a collaboration between all the routines i've tried.. it's kind of the "shoe that fits" so to speak for me, I've gained 6lbs in 3 months without changing my diet at all.. Also, my biceps have grown from 14.75inches to 15.5inches in those 3 months..
Saturday - Chest
Sunday - Shoulders
Tuesday - Back / Triceps
Wednesday - Abs / Biceps
Thursday - Legs
Friday - Off or Abs again.
12-10-2009, 11:29 AM
Do what works for you, that's all I can tell you. I don't think you'll find my exact workout anywhere online but it works better than anything else I've done. If 8-12 doesn't work, go down to 4-6. % of 1rm is going to be based on how many reps you can do, if you go to failure or almost to failure every time you will probably get the best gains
12-10-2009, 11:33 AM
1RM is only applicable for large, compound lifts. Even then, there are many different philosophies about what the proper rep range is for gaining LBM. The only way you can find out is to try different schemes and discover what works for you. Some people swear by certain routines, but that is only an opinion. Most of all, though, training is supposed to be fun. If you're not enjoying your time in the gym, then you're not likely to stay motivated.
M.Ed. Ex Phys
12-10-2009, 11:45 AM
12-10-2009, 12:06 PM
12-10-2009, 12:08 PM
12-10-2009, 12:10 PM
12-10-2009, 12:25 PM
12-10-2009, 12:27 PM
12-10-2009, 12:46 PM
Strict form.. I was basicaly working out with someone who had a good 50lbs on me.. I would push myself as far as i could to keep up with what he was doing..
12-10-2009, 12:56 PM
12-10-2009, 12:57 PM
In my mind:
Strength - low rep (3-5)
Size - mid rep (6-12)
Endurance - high rep (+12)
It can really be more specific than that since your body is going to perform differently than anyone else on here. You have to find what works for you...
As far as %, as heavy as you can while still hitting those mid reps for multiple sets.
I'm confused as to why you're confused. Your numbers indicate that you probably know a little bit about lifting. You say your diet isn't the sticking point, but you don't know what to do to gain mass and size?
This is a mystery wrapped in a conundrum veiled in secrecy...
Edit: Why the 'HUGE ARMS' in the title? Are you phishing for folk on Google search or something? What does 'HUGE ARMS' have to do with anything?
"I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
12-10-2009, 12:58 PM
12-10-2009, 01:11 PM
12-10-2009, 01:12 PM
12-10-2009, 01:17 PM
5'9" and 170...your arms are not going to be big. Worry more about overall size growth than just your arms.
M.Ed. Ex Phys
12-10-2009, 01:20 PM
6 to 8 weeks low rep more sets then 6 - 8 weeks of higher reps less sets when all else fails try the basics
12-10-2009, 01:20 PM
12-10-2009, 01:28 PM
12-10-2009, 02:10 PM
Well in that case lets talk some diet..
This is a mass gaining diet. I know there is fat free in there, its cuz i want to stay lean.
This is an idea of what im eating on a daily basis, give or take a thing here and there..
Wake up 2 eggs, 1 egg white. (toast & fat free cheese)
Whole wheat bagal. (fat free cream cheese)
Fat free yogurt w/ granola
Talopia fish/ Grilled Chicken breast. (Depends on the mood)
12-10-2009, 02:15 PM
12-10-2009, 02:28 PM
12-10-2009, 02:31 PM
12-10-2009, 02:48 PM
with as many programs there are out there, what have you tried? there is MaxOT, DC, HST and many others that can help you accomplish your goal. try one FOR SEVERAL MONTHS, if you are not making progress then tweak or change to another program....
12-10-2009, 03:13 PM
You didnt get the post- You do 8 to failure one week.. Then Next week assuming u got stronger you do it 10 times.. The week after assuming you got stronger you do it 12 times..
At this point you want to increase the weight by 2.5/5 lbs.. pretty much increase the weight so you can rep it 8 times to failure.. then start over trying to increase the reps per set until you reach 12 reps per set..
Then you increase the weights again and decrease reps back to 8.
You see? Your not progressively overloading or doing more than you can to failure- your increasing reps before increasing weights.
Again this works for me- my workouts are less complicated, fairly quick, and I get blasted sore each time I hit the gym.. I've gained in my weight, (178 now) and in my measurements.. strength increases are obvious since I track them as well.
12-10-2009, 03:26 PM
It's really not all that complicated when it comes down to it. Work heavy for ~5 reps on the main compound lifts (SQ, DL, BP, military press, rows) with the focus on driving up the poundages over time. Start by working up to a weight you can do 3 solid sets of 5 with that doesn't require a superhuman effort. Then add 5 lbs. every week. When you stall drop back down and start over. After the main exercise do some higher rep (10-20) work for all the main muscles involved in the big lift. In summary:
1) Work up to heavy 5's on the main compound movement
2) Get a pump in all the main muscles used in the preceding compound lift
12-10-2009, 04:08 PM
12-10-2009, 04:10 PM
Consider eating more.
You asked the same kinds of questions 2 years ago when you joined. Surely you've learned the importance of diet somewhere in there.
M.Ed. Ex Phys
12-10-2009, 04:18 PM
Here are a few details on it. (Copy&Paste)
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Total Fat 7.00 g 11%
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Total Carbohydrate 80.00 g 27%
Dietary Fiber 6.00 g 24%
Sugars 5.00 g
Protein 65.00 g 130%
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12-10-2009, 10:36 PM
12-10-2009, 10:48 PM
12-10-2009, 10:49 PM
12-11-2009, 09:35 AM
IDK what he wants us to say, but he's looking for some sort of miracle. All the advice he needs is in this thread, but he's not willing to be patient and eat properly. Seriously, he started a ton of threads about pretty much the same thing 2 years ago when he joined and, while he has made some progress, has not learned how to eat.
M.Ed. Ex Phys
12-11-2009, 09:49 AM
Hey, if you seriously want to bulk and get big, you shouldnt be worrying about how much fat or carbs are in your diet, they are key to bulking, especially with your metabolism.. If your metabolism is like mine, you can down massive amounts of carbs and fats and still stay lean.
12-11-2009, 10:06 AM
12-11-2009, 10:22 AM
12-11-2009, 10:23 AM
12-11-2009, 10:24 AM
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