Arm help...chins?

[Arron]

First off, here is my new back/bicep routine.

Seated Rows 3 sets 6-8 reps
Pull ups 3x6-8
Deadlift 3x6-8
Shrugs
BB curls 3x6-8
DB curls 3x6-8

I just started this, and I did the pull ups with my palms facing away. This works the back HARD and I can definately feel it 2 days later, but are my arms getting enough work? Should I do chin-ups instead, or in addition to what I have now?

Any and all info greatly appreciates guys

Arron

[A-rod]

I think you are gertting enough work if you are going heavy enough , i just drop the cable curls in favor of T-bar rows , bb rows or db rows

[RACKITUP]

Originally posted by Arron
First off, here is my new back/bicep routine.

Seated Rows 3 sets 6-8 reps
Pull ups 3x6-8
Deadlift 3x6-8
Shrugs
BB curls 3x6-8
DB curls 3x6-8

I just started this, and I did the pull ups with my palms facing away. This works the back HARD and I can definately feel it 2 days later, but are my arms getting enough work? Should I do chin-ups instead, or in addition to what I have now?

Any and all info greatly appreciates guys

Arron

Bent Rows 3 sets 6-8 reps
Weighted Pull ups 3x6-8
Deadlift 3x6-8
Shrugs
BB curls 2x6-8
DB curls 2x6-8

In that order too, and FOCUS energy on deadlifts
other than a few alterations, looks good dude

(if anything add in some close grip pullup work inner lower lats)

[A-rod]

I mean cable rows

[RACKITUP]

Originally posted by A-rod
I mean cable rows

What cable rows A-rod (check out my thread dude)

hes doing seated rows (could be cables, or machine)

[Arron]

Since I just started I wanted to do the seated/cable rows. I plan on alternating bent rows and the seated/cable rows every couple weeks, or should I just start with bent rows and keep it that way?

as far as the pull ups go, should I go with palms facing outward, or do it chin up style and have the palms face me? I did it with palms facint outward and I can really feel it in my entire back, it's not an injury, just really sore.

For now I have to do it assisted on the machine, I've never done them before, but with serious training I hope to actually add some weight soon, instead of doing them assisted
(It's o ne of those machines where you put your knees on the pad)

Thanks for all the help guys, its greatly appreciated!

[A-rod]

Originally posted by RACKITUP
What cable rows A-rod (check out my thread dude)

hes doing seated rows (could be cables, or machine)

Seated rows = pussy rows


Go heavy and use freeweights for optimal results ........




Rack - i`m there baby

[Arron]

Ok, bent rows it is

Thanks for the really quick response guys.

As far as chins/pull ups, which one should I do, or do both? I really want to keep doing pull-ups because it worked my back like never before. However, I also need to hit my biceps, as they aren't sore at all after a workout. I don't know if this is just the nature of the bicep muscle, but it just doesn't feel like its worked out at all.

I do the BB curls standing, and the DB curls leaning back against a wall, with my triceps touching the wall throughout. Any ideas on these, should I keep them or change the execution of them?

Thanks a lot guys, I'll be asking more questions as I go through the new routine

[Porky]

i would definately do pullups and chins

as for the bicep soreness..if they aint so dont worry bout it =)

[A-rod]

Originally posted by Arron
Ok, bent rows it is

Thanks for the really quick response guys.

As far as chins/pull ups, which one should I do, or do both? I really want to keep doing pull-ups because it worked my back like never before. However, I also need to hit my biceps, as they aren't sore at all after a workout. I don't know if this is just the nature of the bicep muscle, but it just doesn't feel like its worked out at all.

I do the BB curls standing, and the DB curls leaning back against a wall, with my triceps touching the wall throughout. Any ideas on these, should I keep them or change the execution of them?

Thanks a lot guys, I'll be asking more questions as I go through the new routine

Alternate them both weekly , like


Chins or pullups
bentover rows or db rows
deadlifts

[Arron]

Originally posted by A-rod
Alternate them both weekly , like


Chins or pullups
bentover rows or db rows
deadlifts

A-Rod, I hate to be a pain in the ass, but I'd really like to do pull-ups weekly, it really works my back and I like that. Would a chin-up work my back as effectively?

Could I possibly replace DB curls with the chin-ups, or could I safely add on the chin-up to the DB curls and BB curls and not overtrain.

Like I said I'm sorry I'm being a pain in the ass, I just want to get bigger everywhere

[BorderPatrol]

First off do you pull ups with your palms away from you with a wide grip. If you can do 2 or more with your bodyweight do it that way and not with the machine. Best way to train for it is to just do it. Keep doing it until you have completed at least 20 reps or 3 sets of however many you can do. Whichever is more. That takes care of lats.

Heavy bent over rows. This will take care of your upper back really well. T-Bar rows are a nice choice for variety (i dont find i get as much upper back thickness for the t-bar however).

Deadlifts. If you want mass fast then consider upping the weight and going for less reps. Personally I work in the range of 2-4 reps for my deadlifts and I get great results in my lower and middle back from that. Be careful with your form.

For arms be strick in your form. Do not sway and use momentum. Do not lean in and use your shoulders. Full extension and full contraction. Personally I would recommend doing 3 sets of a barbell curl 6-8 reps (for power) and then 3 sets of 10-12 reps of concentration curls (to really pump blood into the muscles)

Good luck bro
-- Matt

[Arron]

Thanks for all of the tips Matt, they are greatly appreciated. I've been lifting for a while, just trying to get the best workout I can and I'm working out the bugs right now.

For concentration, whats the best way to perform these? I've heard of a few different ways. At the University we have all sorts of contraptions etc, but I try to keep to the free weights.

Thanks a lot guys, this board seems a lot more busy than it used to be...thats a good thing too when you need guidance

[BorderPatrol]

Right on bro. I'm in the same boat you are... just working out those bugs.

For concentration curls I like to do the old standard... free weights while seated on a bench with my elbow on my knee. The trick is to not use your wrist to curl it up, or to lean into it and let your shoulder do the work.

Another option that works well is do one arm arm at a time with free weights on a preacher bench. I find this a little tougher on my elbow myself, but its more a matter of personal preference.

Your definetly right about free weights. I'd stick with them for arm training for sure. You can take my two ways of doing the concentration curls or find one that works well for you if those dont... a lot of it depends on your body build.

Keep it up bro
-- Matt

[gymrat832003]

i guess im alone here but i believe if you need to bring up your arms then you need to train them on their own days. just make sure to space apart chest and tris, and bis and back.

[jino]

Originally posted by A-rod
Seated rows = pussy rows


Go heavy and use freeweights for optimal results ........




Rack - i`m there baby

LOL... bump..

[Arron]

Just a follow up. Yesterday I did the bent BB rows, and damn those things hit my back HARD. I felt confident throughout the excercise, and with the way I am feeling today my back is going to get really big really fast!

I also did pull ups with a spot, hard as ****, but I plan to work my way up slowly and start adding weight via a belt.

I did intenst BB curls and alternating DB curls as well, and I can feel it today in my biceps.

I also did as I posted in the workout, shrugs, and deadlifts.

I must agree with the seated rows being pussy rows, lol, especially when compared to bent rows.

My roommate has started to lift with me, he's far behind me, and can't do 2 sets of deadlifts with light weights before hurting. He had perfect form, I was really strict on him, but I think he's confusing sore muscles with injured muscles. That, or he's just a girl.

Thanks for all the help guys, I'll post later if I have any other questions. I think my back routine is awesome, but I may end up tweaking the bicep workout a little.