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Right now I have a 3 day split with chest/tri back/bis shoulders/legs. My arms feel like they are getting smaller. Should I switch to a just arms day or what? Please help thanks
If your doing heavy compound movements for chest and back your arms should be growing. The extra work with close grip bench, barbell curls, skull crushers etc. Should keep them growing. You have to trin hard and heavy if you wabt strength and mass. There is no easy way, if that was the case no one would be fat or skinny. Increase intensity and eat.Right now I have a 3 day split with chest/tri back/bis shoulders/legs. My arms feel like they are getting smaller. Should I switch to a just arms day or what? Please help thanks
I switch between a 3 day split and a full body sometimes.what does you back and chest workout look like?? Heavy dips/deads/chin/pullups/rows give alot of arm stimulation, you gotta find out weather your hitting them to hard or not hard enough for your genetics, If i am running splits and do a big back day, my arms are pumped and fried! Sometimes for the ego ill chuck in a hammer/db curl for around 2 sets.
What do your lifts look like also?? just looking at you weight to height i would say your fairly slim, maybe jumping on a fullbody would benefit you more??
Im a big advocate personally on full body routines up to a certain point at least being around the whole 300/400/500 bench/squat/dead. When i say this though i mean the basic FB routines like SS or 5x5 and not the ones you find on bb.com ect. For the newer skinner guy provided there diet is where it needs to be, rapid strength gains with linear progression will yield to a faster change in body composition then your standard bodybuilding routine. (I feel majority of natural bodybuilders need to dabble in the powerlifting side of things to help with there physique development.)I switch between a 3 day split and a full body sometimes.
What are your thoughts on full body Newton?
Think it helps smaller new guys getting in the game?
When I tried full body in the past it exhausted me lol....
again though wheres your strength levels at? Get your macros and cals perfected and i reckon you could still milk linear progression if your strength isnt that great yet and make good gains from it.I am 6 1 almost 190. I used to be really skinny like 140 a year and almost a half ago. And ya I have done full body already. Anything else I could try?
No worries, if thats the case i would be beating a dead horse if i said anymore, everything has been posted on how to get bigger arms in the previous 10 postsMy strength is good and I have been lifting heavy. Everything is fine. I just wanted to know some tips to bigger arms because that is my main goal
I'd take it that diet and sleep was off.Im a big advocate personally on full body routines up to a certain point at least being around the whole 300/400/500 bench/squat/dead. When i say this though i mean the basic FB routines like SS or 5x5 and not the ones you find on bb.com ect. For the newer skinner guy provided there diet is where it needs to be, rapid strength gains with linear progression will yield to a faster change in body composition then your standard bodybuilding routine. (I feel majority of natural bodybuilders need to dabble in the powerlifting side of things to help with there physique development.)
Once said strength goals are reached and lifts start stalling i would then get people to move onto my next preferred method of training which is 5/3/1 but using an upper/lower split which will continue you to make strength gains in the major lifts combining progressive overload through the main lifts, and some more progressive overload but mainly tension overload via accessory work. (Getting abit OT now )
As far as you feeling burnt out on a fullbody routine, what was the routine exactly? was it a version you stumbled across or made up yourself? or was it a proven FB method. Either your super strong and were pumping out 500lb squats 3times a week burnt you out, or your diet and sleep were off at the time.
congratz on the rep position to bro!I'd take it that diet and sleep was off.
I was doing like 2 exercises and about each muscle and 2 sets by 10 reps....
It was a routine I found.
Everyone tells me about dc and gives me articles and reading and I have read this. Can u or someone just finally give me a workout plan with excercises sets etc?yeah i hate full body as well. when im in school, i do DC training mainly so i only have to be in the gym three days a week and yet its one of the hardest yet rewarding routine i have done.
Ok I don't understand why there is only an A1 and B1 if it is a 3 day split?it isnt just a "workout" like you think it is. there is more to understand. all u have to do is search the forum and you will find your answer
http://anabolicminds.com/forum/training-forum/189670-article-dc-training.html
if you didnt understand that, you arent ready for DC.Ok I don't understand why there is only an A1 and B1 if it is a 3 day split?
There isnt a magical plan or number of sets. Its based on hard work, diet, intensity, dedication, and time. No one will have 22 inch guns in a couple months unless your a fat ass. But thats not muscle its fat. Do heavy compound movements then do barbell curls, cable curls, and hammer curls. Do them as intensely as you can. Then eat like a man that wants to be jacked. There is no shortcut it takes time to get big. There is only one secret, lift big + eat big = get big. Do this and in a few years youll have some decent size.Everyone tells me about dc and gives me articles and reading and I have read this. Can u or someone just finally give me a workout plan with excercises sets etc?
Weighted dips and chin ups are the best thing for overall arm size. IMO.
I got all the books and there video, its pretty full on! Great program imo.it isnt just a "workout" like you think it is. there is more to understand. all u have to do is search the forum and you will find your answer
http://anabolicminds.com/forum/training-forum/189670-article-dc-training.html
How safe is going heavy with a reverse grip on the bench? I've heard mixed reports about grip giving out, throats being crushed...etc. But I've also heard it's a great exercise.oh i agree. my arms really respond well to reverse grip bench press and pull ups. love em
do it on the smith machine i go shoulder width, but with DC, u dont go EXTREMELY heavy anyways.How safe is going heavy with a reverse grip on the bench? I've heard mixed reports about grip giving out, throats being crushed...etc. But I've also heard it's a great exercise.
If you want big arms you need an arm day period despite what a lot guy say in this sit. Lets see there huge arms??? Anyways without ranting on don't over complicate it. Here is a sample workout try it!
Weighted dips
Straight bar curl
Close grip bench
Hammer curls
Single arm Over head extensions
Preacher curls
Drop set rope press down
Drop set single arm cable curl
Start at six reps 3 sets on week one then each week do one more Rep. Once you get to 12 reps start at 6 again and up the weight as much as u can.
Sorry but this makes no sense.Want bigger arms, dont train legs for awhile...squatting never improved my arms,..just the opposite.. But then again, got a really powerful lower body... So i canmget away with minimum leg work...
Yea sure like Ronnie c. But at the end the day its the truth. Powerlifters do not have impressive arms they are just all big. There are a couple but they most likely have bodybuilding background. That's like saying don't train abs Cuz squats and deadlifts work ABS. Or don't train calves because they get worked during leg day. Or don't train traps!! All preposterus statements!!so im guessing you have never seen a guy with big arms that never do an arm day huh? like powerlifters? i know many ppl who dont lift arms and have big arms
Agreed, would rather dedicate the extra day to hitting back/chest again, which is what I do now.so im guessing you have never seen a guy with big arms that never do an arm day huh? like powerlifters? i know many ppl who dont lift arms and have big arms
That's fine. Everyone has different builds n a different look there going for. I personally have never done a shoulder day cuz they would get way to big. Am gifted in that region. Suppose someone approaches me at gym n says how do you get those shoulders. I'm not going to say don't do a shoulder day lol. Im going to say if you want to really bring them up do shoulder days or train them first n blast those suckers. You see the point here?Agreed, would rather dedicate the extra day to hitting back/chest again, which is what I do now.
i want you to try something for a few weeks. drop arm day all together. when you hit chest, do a compound movement for triceps and an accessory movement. same for back and biceps but do close grip pull ups and do about 4 sets of those. i PROMISE you that you will see results.That's fine. Everyone has different builds n a different look there going for. I personally have never done a shoulder day cuz they would get way to big. Am gifted in that region. Suppose someone approaches me at gym n says how do you get those shoulders. I'm not going to say don't do a shoulder day lol. Im going to say if you want to really bring them up do shoulder days or train them first n blast those suckers. You see the point here?
You guys are forgetting this thread is on ARMS! If you want um big, freaky big for the last time do an arm day at least once ever 2 weeks on top what u do now.
im not saying dont train arms. but its possible to get big arms without directly hitting them as an arm day. i am proof. and i dont do shoulders either.That's fine. Everyone has different builds n a different look there going for. I personally have never done a shoulder day cuz they would get way to big. Am gifted in that region. Suppose someone approaches me at gym n says how do you get those shoulders. I'm not going to say don't do a shoulder day lol. Im going to say if you want to really bring them up do shoulder days or train them first n blast those suckers. You see the point here?
You guys are forgetting this thread is on ARMS! If you want um big, freaky big for the last time do an arm day at least once ever 2 weeks on top what u do now.
Sorry man buts that's just bro science like I said. If you read my previous post u kno there are many exceptions. And yea I believe you have great arm n don't do a arm day. But if you wanted to get freaky big shoulders for who knows what reason would you train them after back or chest?? No you make them a priority.im not saying dont train arms. but its possible to get big arms without directly hitting them as an arm day. i am proof. and i dont do shoulders either.
Ya overtraining could be a problem. Right now if I'm doing a chest tri. Back bi. Legs shoulders 3 day. Should I add an arms day too. Or would that just overdo it?Not necessarily. Every persons body responds different. Some respond to more concentrated work like arm day, others are the opposite. Gotta find what works for you. There is something called over training as well....
When you train your tri with chest or bi with back I would do 2 exercises primarily focused on developing more strength then do an arm day focusing on adding size at end of week. Over training wont be an issue. Maybe under eating not resting enough but over training wont be an issue. I'd throw in some core routines too.Ya overtraining could be a problem. Right now if I'm doing a chest tri. Back bi. Legs shoulders 3 day. Should I add an arms day too. Or would that just overdo it?
i sometimes do this, but here is how i do it so i dont overtrainYa overtraining could be a problem. Right now if I'm doing a chest tri. Back bi. Legs shoulders 3 day. Should I add an arms day too. Or would that just overdo it?
most people who hate on it either think its not enough volume or dont understand it. i havent met one person who has given it a shot and doesnt like it.<3 DC
You do not need to have an arm day thats a waste of training. Compound movements increase muscle mass way more than isolation moves directly focusing on arms. You indeed should train arms after heavy back and chest. You are basically finishing them off. Go to a gym and find a guy who does rows and bench with a **** load of weight I bet he has big guns. Then go find someone who only benches 2-300 lbs and focuses a whole day on arms my guess is hes not that big. You have to move big weights to get big. The body grows together. The only people with big arms and little torso are on synthol.When you train your tri with chest or bi with back I would do 2 exercises primarily focused on developing more strength then do an arm day focusing on adding size at end of week. Over training wont be an issue. Maybe under eating not resting enough but over training wont be an issue. I'd throw in some core routines too.
I like this as well. A bit much for me but if you genetically hindered in that area this sounds great!I train generally like I wrote either biceps or triceps after every other bodypart workout.. ie. tris after chest.
main reason, if not, I need a rest day between, or leg day. I don`t like doing arms the day before chest or back...because that will make those bodyparts suffer.
chest, tris
back bis
shoulders tris
legs bis
is a very good way to split up for more frequent arm work without killing off gains on the big lifts..
chest/back
shoulders/arms
legs.... not good, training shoulders and arms the day after legs, is not optimal, since they where worked very hard the day before.
biceps before back day is just plain stupid, so is triceps before chest.
I gained alot more doing highrep armwork frequent, than heavy armwork once a week... 4-8reps never result in much arm size.. but works wonders for chest and back...
Alot of people want to have a decent build with a bit to big arms, but to get the really oversized arms... like som have, look at your genetic... do you have long biceps insertions almost down to your forearms, same with triceps... or do you have a big gap, but high peak.
I have the short biceps, my arms will only match the rest of my body with insane amount of work... while I have 2 friends with those wonderful thick arms, round delts, but slim torsos.. if you put their arms together, they are just aas thick as their entire torso... these guys naturally don`t care so much for doing alot of arm work, since unlike us, is their strong point, as they grow regardsless... while their chest and backs hardly budge....
It seems like the guys with those kind of arms, also involve them alot more in the big lifts, so much, they have a hard time getting a big torso.. people are different... the best way to see what works, is to try something very different...
but I vote higher frequency before an arm day...