My arms are lagging behind i think big time. They are 15inchs relaxed and 16.5 flexed. I'm 6,1 and 98kg. Diet is on point and I have grown on my last bulk cycle chest went from 43inch to 44. Shoulders are bigger so are quads and calves. Strength has gone up in arms as I'm curling 52.5kg with good form for 6 reps my pb. Currently doing fst 7 for arms 6 heavy sets 7 light to prime pump. Do you think it would be over training if I added in another arm day.
Here's my current routine
Chest
Back
Shoulders
Legs
Arms
Proposes routine Monday to Saturday.
Arms
Legs
Chest
Back
Shoulders
Arms
What you think?
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03-04-2012, 11:44 AM #1
Arms Lagging Thinking about adding an extra arm day
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03-04-2012, 11:47 AM #2
So you'd be doing them monday and saturday, then off sunday, then doing them again monday with one day rest between?
I think monday / thursday or friday would be a better split.
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-Strict limited diet crew
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Starting weight 114.
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03-04-2012, 12:23 PM #3
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03-04-2012, 12:53 PM #4
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03-04-2012, 01:44 PM #5
Dont get me wrong... but this compound movement talk is pissin me off
Question: my arms are lagging, what to do?
Answer: compound movements!
Q: i gotta grow my bicep/tricep, what to do?
A: chin ups/dips, forget about isolation exercises.
Q: i need develop my traps help
A: squats brah!
nice sign zoranM
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03-04-2012, 02:28 PM #6
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03-04-2012, 02:37 PM #7
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03-04-2012, 02:44 PM #8
2 arms days?
Hitting them twice directly and twice indirectly can only be counterproductive.
Supersets, drop sets, dtp method. rest pause. Or different exercises. Lots out of different exercises.
List:
Tri's
Skullcrushers
Dips
Close Gripped Bench Press
Behind Head Dumbell Extensions
Tricep Pressdowns
Reverse Grip Tricep Pressdowns
Bi's
Dumbell Curls
Incline Dumbell Curls
Barbell Curls
Wide-Gripped Barbell Curls
EZ Bar curls
Spider Curls
Preacher Curls
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03-04-2012, 03:08 PM #9
With your current split you may find it profitable to do a couple of burnout sets of
-biceps after back
-triceps after shoulders
then have your regularly scheduled arm day at the end of the week and go hard at it.
fwiw, my biceps were s*** compared to the rest of my physique but the above approach is helping me. Also I've found that doing some machine bicep moves with palms open has really helped me with getting direct bicep stimulation with less forearm involvement
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