I am trying to go on a maintenance phase for all of my bodyparts except arms for the next three weeks. My arms are lagging. I will hit my arms hard 3 times a week, but look at my workout for the maintenance part, are my sets/reps enough?
Monday
1. Bench Press - ONLY 3 sets x 6-8 reps(Maintenance for Chest)
2. Triceps - 4 sets x 6-8 reps + 4 sets x 10-12 reps
3. Biceps - 4 sets x 6-8 reps + 4 sets x 10-12 reps
Wednesday
1. Squat - ONLY 3 sets x 6-8 reps(Maintenance for Quads)
2. Leg Curls - ONLY 3 sets x 6-8 reps(Maintenance for Hams)
3. Triceps - 4 sets x 6-8 reps + 4 sets x 10-12 reps
4. Biceps - 4 sets x 6-8 reps + 4 sets x 10-12 reps
Friday
1. Dumbbell Rows - ONLY 3 sets x 6-8 reps(Maintenance for Back)
2. Triceps - 4 sets x 6-8 reps + 4 sets x 10-12 reps
3. Biceps - 4 sets x 6-8 reps + 4 sets x 10-12 reps
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11-26-2009, 11:02 PM #1
Am I doing enough sets/reps for maintenance purposes?
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11-26-2009, 11:12 PM #2
Why are you doing maintenance for 3 weeks? Even if you trained for mass for 3 weeks you wouldn't grow an epic amount.
Spike92 is 15.
^ place this in your sig to remind the world that Spike92 is indeed 15 and will never be anything other than 15.
When im not hungry I eat. When Im tired I train. When I feel like giving up I push harder.
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11-26-2009, 11:24 PM #3
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11-26-2009, 11:58 PM #4
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11-27-2009, 12:04 AM #5
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11-27-2009, 12:25 AM #6
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11-27-2009, 12:34 AM #7
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11-27-2009, 12:42 AM #8
try this if you want to. bi and forearms together one one day 6 reps max eight sets for bi six sets for forearms once a week. four training sessions later do tri and shoulders ten sets 6 reps max. for shoulders nine sets 6 to eight reps go heavy and do lots of different exercises it has been ok for me
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11-27-2009, 01:29 AM #9
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11-27-2009, 01:36 AM #10
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11-27-2009, 02:45 AM #11
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11-27-2009, 03:32 AM #12
True. Nothing will. But you have to realize everyone has different goals. Some want to get as big as possible everywhere with less regard for balance. Nothing wrong with that either. If he didn't have the mysterious time line of 3 weeks, I'd probably recommend giving himself a longer time to bring up his arms faster than the rest, so that he ultimately is bigger and more proportioned equally both than the [arms only--put the rest in neutral] plan.
Time To Re-Schedule
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11-27-2009, 06:29 AM #13
I realized I put this in the wrong section, but now I must defend myself.
I'm 5'7 weight 185lbs
Max squat 500lbs x 4 reps(Raw w/ Belt only) Proof here: http://www.youtube.com/watch?v=mSNAO-w6GcU
Max Bench press 305lbs x 4 reps(Raw).
I run a 4.31 40 yard dash.
I knew I would have to explain myself and would get few people to just answer my question. I haven't directly train my arms for the past 3 years. They don't look bad either due to me doing pullups, rows and pressing movements. But I thought they could still use a little more mass. Also I have just been needing a break from all the other stuff!! So I figured I would put those on maintenance while trying to bring up my arms a little. Plus since I never do my arms I was thinking going from never doing arms to doing them 3x a week for 3 weeks would definantly shock them.
I also know maintenance will depend from person to person but I was hoping to get a general idea.Last edited by djm_e22; 11-27-2009 at 06:36 AM.
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