Big arms help
Yoo, so basicly weight goes up all muscles get bigger but my arms. Please give real advice not triceps are mostly ur whole arm, i kno the basics:) i have tried everything from high reps, meduim to low reps. Hitting them less sets a week after back or chest. And even giving them their own individual day. The individual day worked best but they still lack.
Current routine:
Bicep day:
Standing bicep curl: 2 sets
Concentrition curls: 2 sets
Hammer curls: 2 sets
2 forarm sets
Tricep day:
Close grip bench: 3 sets
Standing overhead ez curl tricep extension:2 sets
Decline ez curl skullcrushers: 2 sets
Tricep v bar pushdown: 2 sets
Ill also pump biceps post back day with a high rep preacher curl 2 sets to get blood flown to area
And pump triceps post chest workout high reps
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southernmuscle615yea i'd definitely have to say more sets..2 sets per exercise is not that much..lift to failure around 8-10 reps..preacher curls and incline dumbbell curls have been good for arms..full stretch..so not too heavy and i think over head tricep extension sucks but skullcrushers are awesome..and most importantly..FOOD lots of it..
more sets
needed
BenchanitorOK so how does this new routine sound.
Saturday: Chest
flat bench Dumbell press: 5 sets
Incline Barbell bench press: 5 sets
cable sitting flys: 5 sets
Sunday: Biceps/forarms
Dumbell standing curl: 4 sets
Dumbell concentration curl: 4 sets
dumbell hammer curls: 3 sets
Reverse grip ez curl preacher: 4 sets
Monday= off:((((
Tuesday: Shoulder
Dumbell seated military press: 3 sets
Dumbell lateral raise: 3 sets
Barbell upright row/dumbell shrug super set: 3 sets
Dumbell reverse flys: 3 sets
Dumbell front raise: 3 sets
Wensday: Tricep
Close grip bench press: 3 sets
Ez curl standing tricep extension: 4 sets
Decline ez curl skullcrushers: 3 sets
v bar push down: 2 sets
Thursday: Back
Dead lift: 6 sets
Barbell bent over rows: 6 sets
LATS ARE TO BIG, NOT GONNA DO MORE PULLUPS
Friday: legs
Leg extension (3 drop sets a set): 3 sets
reverse leg extention (3 drops a set): 3 sets
Calf raises: 6 sets
Dumbell lunges: 3 sets
SOUNG GOOD??????
Chest is lacking! not enough sets! or exercises for a fully developed chest, need to add incline dumbells and either decline or weighted dips.
Traps are lacking! I dont do less than 12 sets
Triceps are lacking! They could easily do more than that, thats an off cycle schedule.
legs I would add squats! 5 more sets!
Benchanitorholy shit lol, ok so for chest before the flys ill add in decline dumbell press 2 sets, and perhaps pullovers? for chest more than 12 sets bro?? its a small muscle....
On an average chest day ill do 5 sets flat bench, 4 sets incline bench, 4 sets flat bench dumbells, 4 sets incline dumbells, 4 sets weighted dips, and then ill burn out on cable fly's, generally around 10 sets. Thats what I did 2 days ago OFF CYCLE! On cycle, ill do what ever else I feel like doing such as negative failure sets, drop sets, 21's, Pullovers, basically it will get much more intense. And then ill do triceps after that, depending upon how burnt they are after chest will determine how many sets ill do for them. Brother your not hitting the gym hard by no means with the layout you have, it will work but if your trying to take it to the next level then I would really take a ggod look at your training.
Not enough sets! I wouldnt even be close to maximum pump with that few sets! For biceps I do double that and thats after I do back, and triceps almost triple that and thats after doing a much more intense chest workout then what you posted down below. My stats are similar to yours, 5'7 currently 216 off cycle right now.
Just change your name to-"curlinator" bro. You'll be on your way
BenchanitorLmao that just made my day. Whats ur opinion on the subject?
BenchanitorAlright man, i understand what ur saying with trolls, im new to this board but not others. Its just to early to call me a tro u kno?
BenchanitorIll post pics tuesday for u bro, no stats are not bogus, bone density plays a huge role in weight. Yes i called them because viking competes and tread alrdy helped me in an earlier post, whats the matter? Dnt get me wrong i trust ur advice aswell but kinda hard to fully lisen to someone who is smaller then me on juice when i was natural.
Benchanitoryo how am i trolling? Theirs no jokes here, i come to this site for help and get called a troll...Pm me a mod if u think im a troll but dnt ruin my thread i need help
TxBigBoyBrother Honestly if you can't understand what we said and the advice we gave you then you shouldn't be anywhere near roids. The questions your asking are beginner lifter questions. No offense but I'd drop the gear until you know what kinda of workout plan works the best for you. You run a high risk of injury not knowing these basics
BenchanitorWho said i dont understand bro? I just wasnt aware u need that many sets. And calling me a troll? Im not small or anything and my gains have been great this cycle just not so good on arms. I asked tread or viking to chim in because they have more expierence. Dnt kno why u think its cool to just call me a troll
TxBigBoyI never cAlled you a troll, I just said I was concerned about your injury risk
BenchanitorHeres my current routine:
Sat: chest
Barbell flat bench press: 2 sets
Barbell incline bench press: 3 sets
Decline dumbell bench press: 3 sets
Incline dumbell press: 2 sets
Flat bench dumbell flys: sets
Sunday: biceps (workout is in thread starter)
Monday=off
Tuesday: shoulder
Seated dumbell military press: 2 sets
Dumbell lateral raise: 2 sets
Barbell upright row/dumbell shrugs super set: 3 sets
Reverse dumbell flys: 3 sets
Dumbell front raise: 3 sets
Wensday:(tricep workout in thread starter)
Thursday:back
Barbell deadlifts: 4 sets
Barbell bent over rows: 4 sets
Pullup widegrip: 4 sets
Leg ill post later, please adjust and help me with my routine, took me a while to type this as im using iphone
BenchanitorSo guys how does this sound, back= 18 sets, shoulders= 18 sets, chest= 16 sets, legs=20, biceps= 15, triceps = 15. So guys u all do this many sets? Maybe this is what has been holding me back:( no wonder i feel like i can hit the same muscle next day everytime
TxBigBoyHow many Reps are you doing per set on average?
Benchanitor6-8 always
this is pretty much how i do it
TxBigBoyYour on point brother. 20 is about what I do with pretty much every muscle give or take a set
BenchanitorHoly tits 19-20 sets just for biceps????:000
TxBigBoyYup, your workouts look fine just change it to 4-5 sets a piece. With only 2 sets per workout your barely getting your muscle going, unless your doing 20 reps per set. Brother I'm in the gym 2 hours 4 days out of the week and I still feel like I havent done enough. If your gear is good and your eating right 20 sets should be nothing brother
BenchanitorAii bro holy fuck man this week is gonna be insane. So for example shoulder day add 2 sets to military and lateral?
TxBigBoyYea That sounds fine, or just add a set each week for the next 2 weeks. Do you typically feel sore the 48 hours after your workout?
BenchanitorNot one bit i feel like i can hit chest that night again lol.
TxBigBoyThere's your problem. You need to be sore at least 24 hours or you didn't workout enough. You need to fine that line between under working out and over working out
BenchanitorYea, just to make sure i want treads, or vikings opinion before i add those sets so if u could toss em a pm i eould appreciate it bro. Im not
Known here but u are:) thanks for ur help though and everyone else who contributed
yea i think you should hit the gym as hard as your body will let you on cycle cuz u should be feeling like superman. Although i hit arms hard, when i want growth fast i hit real heavy with 3-6 reps ususally
BenchanitorI feel like ur mind fucking me, i kno u kno more ppl i would appreciate it if u can get viking or tread or any of the pros to this thread. So u do more sets for a smaller muscle group (bicep 18 sets) then a bigger group ( chest 16 sets) i mean i read everyday less is more and no body part should exceed 12-14 sets espacially the smaller ones shouldnt surpas
hey bro everyones body is diff and grows different. If u think you can follow someones program just like they do ur probly gonna fail or take a verry long time. Take in everyones advice but make it your own. Use ur head, listen to your body! HEAVY ASS WEIGHTS MAN , u never heard of ronnie coleman??
BenchanitorU fkin animal so u do 36 sets in one day?:000 i think u mean 9 bicep 9 tricep for a total of 18.
BenchanitorLook man i dnt kno of u guys are fki around with me pr
Not, but what do u do for chest then 25-30 sets lol?
BenchanitorWhaaaa 20 sets for biceps? And then 20sets for triceps on a seperate day?
Benchanitor17.3-17.5 depending on good or bad day. Is 8 sets of biceps and 11 sets triceps really to little on cycle?
biggerthanyouI agree this is less than my 13 yr old little sisters workout. Esp if ur on juice.
Benchanitor8 sets biceps, and 11 sets triceps on to little a week?
biggerthanyouAffirmative i do like 5-7 warm up sets...
BenchanitorWTF!!!!!!!!!!!!!!!!!!!!!! So i should so 15-20 sets biceps on one day then 15-20 sets triceps on a separate day?
When are you going to post the work out? All I see is the warm up.
Benchanitor8 sets of bicep a week is warmup? 6 sets on its actuall day and 2 after my back workout to get blood flowing
Im guessing this is a joke? 4sets 12. All angles. Your listed workout isn't even close to quality.
Age....stats....experience?
BenchanitorWhy isnt it quality?? I think u might have misread.26yo, 5"8, 214.5, 12%bf
No wondr you're not growing. After reading all this page im sure you're joking. Folks posted real sets....and you're acting like its made up. Good joke buddy.
Canadabra?