- 12-09-2007, 09:37 PM
or the past 8 months my training split has looked something like this
day 1 chest
d6 and 7 rest
i do this for 3-4 weeks then i switch to this split
d1 chest/back/light bis
i always mix up my routines, intensity, rep/set volume, and weight. i am a personal trainer and so is my workout partner.
through this i have had some great gains in my legs, back shoulders, and chest, but my arms are not growing. they are getting stronger but not and bigger.
my question is does anyone have a training split that focuses on extra growth in the arms? or suggestions for my two splits?
- 12-22-2007, 08:28 PM
- 12-22-2007, 08:36 PM
Change your rep scheme to a TUT plan with a 4/0/2 cadence. You could also try changing your program to something more simple like a 5x5 plan.M.Ed. Ex Phys
12-22-2007, 08:49 PM
What's your rep range for your arms? It's possible for a body part to get stronger but not bigger. Different rep ranges (volume intensity) will have a predominant effect on either hypertrophy or neural adaption. Neural adaption(s) such as increased firing rate of neurotransmitters (acetylcholine), increased muscle recruitment (greater quantity of excitement of muscle fibers per motor unit), hypertrophy at the t-tubules (resulting in greater release of calcium, therefore more powerful contraction per action), all these neural adaption(s) will effect strength without involving the addition of muscle.
It's the T.U.T. principle (time under tension). Muscle hypertrophy repsonds best to 8-12 reps, at 65-75% of 1RM. Muscle Strength resonds best at 4-6 reps, at 80-85% of 1RM. (and Power, 1-2 reps at 90-95% of 1RM).
Volume intensity consists of total sets x reps. I saw your exercises in terms of muscle group, but how many total exercises, total sets and reps are you doing for your arms?
NSCA - CSCS
12-22-2007, 09:16 PM
12-22-2007, 11:11 PM
i usually mix up my arm routine and never do the same exercises.
but its something along the lines of...
strait bar press down- warm up sets of 30 then 15, then 4 working sets of 8-10, at a tut of 2/1/3
over head tri ext- 3-4 sets of 8-10 tut of 1/0/3
cable or dumb bell kick backs- 3 sets of 12, tut 1/1/2
i also mix in close grip bench, and scull crushers, and do different variations of over head ext, and press downs, reverse pressdowns. i also mix up the order of exercises. i seriously doubt we've ever done the same routine before.
after tris on arm day my bi routine looks something like this
barbell curl- warm up of 15-20 then 4 working sets of 7-8 reps, tut 2/2/3
incline dumbbell curl- 4 sets of 8-10 reps, tut 2/2/3
cable curl- 3 sets of 10, tut 2/3/4
other exercises i use to mix it up with is, preacher machine/ez-bar, standing ez-bar curl, concentration curl.
on the second split first bi work out of the week is kept kind of light
3 sets of preacher 8-10 reps 2/2/4
2 sets of reverse ez-bar curl, 10 reps 1/0/3
second bi work out of the week is a lil more intense
barbell 4 sets of 8 tut 1/1/3
hope this helps
hammer 3 sets of 10 tut 2/0/2
incline 2 sets of 10 tut 1/2/3
cable 1 set of 12 tut 1/1/2 (usually a burn out set)
first tri work out of the week
close grip bench 4 of 10 2/1/3
press down 4 of 10 2/1/2
second tri work out
close grip bench 4 of 10 3/1/2
scull crushers 3 of 8-10 1/2/3
over head rope ext 2 of 12 1/2/3
12-22-2007, 11:21 PM
You need to increase the time on the eccentric phase of the lift. This is the phase where the micortrauma occurs. Based off what you've written, I would suggest a good reassessment of your order. For triceps, you should start with CG because it will place the most overload on the tricep. Also, directly working your arms 2x/wk for an extended period of time is not a good idea. They get a large amount of stress form the other parts of your training. Perhaps a decrease in volume and an increase an intensity a la DC training would be a good idea.
M.Ed. Ex Phys
12-23-2007, 05:48 AM
12-23-2007, 10:44 AM
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