View Full Version : Okay, ojs, I'm ready for your arm routine
Still enjoying your leg routine. Recovery is quicker and less pain during that time, so I've decided to up the wts. A long way to go yet to get where you are, but trying. Would like to give your arm routine a try, as you remember my age as being 51.
Thanks
First, exactly where are you on your legs. How many days to recover from hams and quads? I don't remember if you posted your height and weight. How big are your arms and what and how often have you been typically working them.
ojs:
Well I can't say my legs after 3 wks of doing your routine are bigger but, recover time is about 4 or 5 days. On the squats I have gone up 10 lbs. Its tough but I get through. Not gone up in wt on anything else yet. Trying to maintain my balance on the lunges before I add wt. My arms are 15 3/4 and I normally work them 2X/wk. I do about 4 different exercises or biceps and 4 different exercises for triceps. 4 x / wk I do forearms because they just have never grown. The types of exercise are hammer curls, concent. curls, alternate curls and ez barbell curls. For tri: standing ez barbell presses, standing behind the head presses, seated machine tricep presses and the last I don't know the name for it, but you lean with one leg on the bench keeping your humerus horizontal, bring back your forearm, squeezing at the end.
Oli,
When you get a moment read through the thread "...> Over Age 35 > How often and When?" That should give you an idea of how I approach upper body workouts. From the description of your current arm workout style you may not like my concept of working out upper body in general.
Let me judge for my self. I have been doing your leg routine and I think I will get some gains. Perhaps my body needs a radical change in order to improve.
Thanks
Sorry, I just figured out a way to get the post ID. Anyway here is a rough of the training schedule I used to produce most of my gains.
http://forum.bodybuilding.com/showthread.php?s=&postid=166491#post166491
and
http://forum.bodybuilding.com/showthread.php?s=&postid=182875#post182875
Recently I've been changing everything concentrating on shaping and detailing exercises. With the idea of competing this year my goals are different. I've gotten good size. Now I need to carve out the detail. I'm a very picky trainer. I like to define reasonable goals and then attain them. Look over those posts and let me know what you think. Have you got any pics of your back, chest and ams?
Gator
04-17-2002, 07:19 AM
INTERESTING WORKOUT OJS...
WHY WOULD U DO IT THIS WAY ?? ALTHO I KNOW REST IS THE KEY..JUST CURIOUS AS TO YER PHILOSOPHY..
GATOR
Originally posted by ojs
Sorry, I just figured out a way to get the post ID. Anyway here is a rough of the training schedule I used to produce most of my gains.
http://forum.bodybuilding.com/showthread.php?s=&postid=166491#post166491
and
http://forum.bodybuilding.com/showthread.php?s=&postid=182875#post182875
Recently I've been changing everything concentrating on shaping and detailing exercises. With the idea of competing this year my goals are different. I've gotten good size. Now I need to carve out the detail. I'm a very picky trainer. I like to define reasonable goals and then attain them. Look over those posts and let me know what you think. Have you got any pics of your back, chest and ams?
ojs:
It sure is interesting to have so many weeks go by before you do your arms again. How come you let so many weeks go by?
Originally posted by Gator
INTERESTING WORKOUT OJS...
WHY WOULD U DO IT THIS WAY ?? ALTHO I KNOW REST IS THE KEY..JUST CURIOUS AS TO YER PHILOSOPHY..
GATOR
In theory its simple. In practice its quite complex. You train as little as possible. But train in a way to spike your Growth Hormone and Testosterone(heavy compound excercises on largest muscles only). Supplement this with your diet. Do this and gradually increase the intesity and days in the gym making sure that the hormone base levels keep increasing. That means just overtrain. You need to do a "controlled over-training". At which time your hormone base levels are resonably spiked. And you move the compounds from being primary activators to becoming warm-up exercises. And start all your single joint and shaping excercises(now do smaller muscles) taking advantage of the fact that you are now more anabolic and your recuperative capability is at its peak. You ride this hormone surge until your gains slow down. At that point your hormone levels have dropped back to where they were and your body is just setting up to go backwards. At this point you stop and start all over so you don't lose your gains. Back off your training to two days a week ...etc, etc.
Remember that the biggest problem we old guys have is that our hormones are more than happy to work against us. Thats why we are generally smaller than the big kids in the "Other Forum". Cortisol/Cortizone is the bad guy for us. Overtrain and we get a heavy dose of exposure to it. Old guys are always better off missing a training session than making it up.
If you want to put on mass you either have to be young, genetically gifted or very very clever. Any one of these will work.
I intend on getting more clever with each training cycle.
B BYE
04-26-2002, 03:48 PM
HI GUYS, JUST A SHORT NOTE. I AGREE, WE ARE BETTER OFF MISSING A WORKOUT THAN TRYING TO MAKE IT UP. AS WE GET OLDER THINGS CHANGE A BIT. TAKE MORE TIME TO RECOVER. EAT BETTER, TRAIN HARD, BUT SMARTER.
ALWAYS REMEMBER, SET A RESONABLE GOAL, REACH FOR IT, AND KEEP YOUR HEART ALIVE.
BY FOR NOW
GOD BLESS B BYE