Doing the arms and back right: (no big neck)

futurebird · 06-22-2009, 05:51 AM

For arms I do:

push ups (3 sets of 15-20)
pull ups (2-6 depending on how I'm feeling)
Lat pull downs 75 lbs 4 sets of 6
Assisted pull up (25, rapid)
Rows (25 lbs 4 set of 6)
Curls (15-20 lbs 6 sets of 6)

I do this over two days. Tuesday and Thursday.

I want to have bigger arms and a better defined back. But NO BIG NECK.

Help me adjust this to make it work better.

nicoledominique · 06-22-2009, 09:49 AM

You say you don't want a bigger neck - are you talking about your traps? You're not going to get a bigger neck from lifting heavy and doing certain exercises. If you're scared of looking like a man, it's not going to happen.

My advice would be to split your arms into muscle groups and through different workouts (triceps, biceps, deltoids, forearms). I would never work every muscle group in my arms all in the same workout. For a more defined back - pullups, pulldowns, and db rows are great but try to throw some other exercises too. Deadlift, barbell row, goodmornings will all help to shape and define your entire back. There are a zillion exercises out there - just do some research and try sticking with compound exercises.

Hope this helps a bit.

futurebird · 06-22-2009, 11:15 AM

Yeah I'm talking about the traps. I have a short enough neck as it is.

Thanks for the advice. I'm using heavy enough weights that the reps I list are all I can do... and I keep creeping it up...

But frankly my traps feel very stiff a lot of the time and I don't know why.

I need to do deadlifts on my legs day only since they work the legs too, right? I have a lot of running that I need to get in and there is only one good day to work my legs.

Mindi911 · 06-22-2009, 11:19 AM

I just don't work my traps period....

Stay away from shrugs basically. I know a lot of people say deads will give you traps but honestly I don't think that's the case at all because you don't shrug the weight up.

I've lifted heavy on deads for ages now and still no traps...

nicoledominique · 06-22-2009, 11:29 AM

Quote:

Originally Posted by Mindi911

I just don't work my traps period....

Stay away from shrugs basically. I know a lot of people say deads will give you traps but honestly I don't think that's the case at all because you don't shrug the weight up.

I've lifted heavy on deads for ages now and still no traps...

I find that deads do work my traps, but they have yet to give me franken-traps - so in this I agree with you. Yes, my traps are defined, but that comes with overall back development which is crucial when you start to get in the heavier numbers. I don't think that getting a thick neck/huge traps is something she should be too worried about.

Zenree · 06-22-2009, 11:45 AM

i happen to have overly developed traps -- probably because I've always had difficulty NOT engaging them when doing back or shoulder work --- so now I've got great traps - but my deltoids seem small in comparison -- I NEVER do any shrugs or isolated trap work ...I get more than enough from my other workouts.

One thing I find is that the heavier I go with weights on shoulder/chest training - the more I use my "over-developed" lats --- they just want to take the load away from the muscles I am TRYING to work ...sucks, actually -- I think I need a spotter to tell me...stop engaging your traps!!!

futurebird · 06-22-2009, 12:58 PM

So is it a matter of good form.

I think I'm just focus on this since my NECK IS KILLING ME today. And I don't know why. I lifted 2 days ago... went for a long run on Sunday... today is rest... but I feel like my neck is in a vice.

Zenree · 06-23-2009, 10:45 AM

Quote:

Originally Posted by futurebird

So is it a matter of good form.

I think I'm just focus on this since my NECK IS KILLING ME today. And I don't know why. I lifted 2 days ago... went for a long run on Sunday... today is rest... but I feel like my neck is in a vice.

For me yes - if I'm lifting too heavy - my traps will take on the burden even though I "think" I've got the weight managed - I'm probably lifting to heavy for the muscle I want to work.

Try lowering your weight a bit for shoulders/chest - get your form perfect and then go from there.

I feel ya' on the neck pain -- I've got serious neck strain issues on an on-going basis :/