My arms are a pretty decent size, but they have no definition to it. my arms look like it is just one muscle, including my shoulder muscle. the rest of my body is very well defined (abs, chest, and traps are getting there), but my arms are not. they just get bigger, but never get defined. So I believe that the more reps you do, the more defined your arms get. My goal for this workout is to continue size, but more importantly get my arms more defined. I would rather have my arms become defined faster than my size. this is a new routine that i am trying out and i was wondering what you think of it? should i do more of the high repetition exercises for the arm day, on Friday?
Tuesday, Thursday, and weekends - Rest days (should i do cardio here? i am trying to gain weight though.)
90 seconds between sets.
Monday - Legs/back/abs
squat - 4 (12,10,8,6)
leg press - 3 (10,8,6)
deadlift - 3 (6)
calf raise - 6 (till failure)
Wide grip pull up - 3 (8,6,4)
seated row (10,10,8)
one arm dumbell row (10,8)
Wednesday - Chest/shoulders
bench press - 4 (10,8,8,6)
incline dumbbell press - 3 (10,10,8)
cable crossovers - 3 (10-12)
incline bumbbell flys - 3 (8-10)
military press - 4 (10,8,6 w/ increasing weight)
dumbbell lateral raise 3 (10,8,8)
dumbbell reverse fly - 3 (10)
dumbbell shrugs - 3 (12)
Friday - biceps/ triceps/ abs
barbell curl - 5 (8), then 1 (20)
incline dumbbell curl - 5 (8), then 1 (20)
close grip bench press - 5 (8), then 1 (20)
lying tricep extension - 5 (8), then 1 (20)
tricep pushdown - 5 (8), then 1 (20)
Thanks for your help!
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Thread: why won't my arms get defined?
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03-30-2012, 10:37 PM #1
why won't my arms get defined?
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03-30-2012, 10:44 PM #2
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03-30-2012, 10:53 PM #3
On Friday you do 20 sets of isolation lifts and 5 sets of a low weight compound lift. For a three day split you may want to do: day 1 pulling exercises, day 2 legs, day 3 pushing exercises. This would make it easier to stick to bigger compound lifts. But also definition is largely fat so cardio on off days should help you out.
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03-30-2012, 10:53 PM #4
Nope. For growth, you want somewhere between 5 and 8 reps per set, and maybe 2-4 sets, generally speaking. Of course, a little either side probably won't make much difference. Go too high, and you're really working for endurance more than anything else. And as for "definition", that's muscles + diet. Perhaps you need to look at the latter, in particular.
this is a new routine that i am trying out and i was wondering what you think of it?
Tuesday, Thursday, and weekends - Rest days (should i do cardio here? i am trying to gain weight though.)
Again, though, have a look at what you're eating*, as well as how much. More protein is probably the thing. Less carbs, maybe less fat. Or less crap, anyway. The Nutrition forum's the place for all that.
* I'm a believer in eating clean, for the most part. Some will disagree. What you believe, and how you eat, is all up to you.
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03-30-2012, 11:32 PM #5
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03-31-2012, 12:23 AM #6
I doesn't always hurt to add some bicep isolation work into your otherwork out days. If it is a particular objective for you, I'm sure your body would able to handle the extra stimulus, the arms aren't very draining to workout. Do some BB and DB curls on the other two days. Also, you are high BF%, that is gonna be your biggest problem.
PATH OF IRON:
"Inspiration for the Neo-Renaissance Weightlifter"
[pathofiron.net]
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03-31-2012, 04:33 AM #7
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03-31-2012, 05:20 AM #8
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03-31-2012, 08:05 AM #9
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03-31-2012, 09:44 AM #10
Because you're too fat. If you want definition then forget about adding weight for the time being; if you want weight then forget about definition for the time being.
Pick a goal and stick to it, dicking around trying to play both sides of the fence is just going to leave you running in place.
And don't do legs & back on the same day. You're doing 60% of your muscle training on 1 out of your 3 days, that's retarded.
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03-31-2012, 10:02 AM #11
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03-31-2012, 11:22 AM #12
yeah but thats the thing. im not fat at all. im a 5'9" 138 pound (used to be 128) 19 yr old. im also in college, so my options for healthy food go down drastically, plus i have no car to go to grocery stores. okay legs/back = not good. got it, so what should i switch it with? in high school i did track, and i was very good at it, so im not a fat guy. I do eat wendy's because after 12 am thats the only thing open, and i get hungry then, but im not fat, trust me.
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03-31-2012, 11:46 AM #13
You may not be big and round like Santa Claus but lack of definition is subcutaneous fat covering the muscle. Given the lack of muscle tissue at 138, it wouldn't take much bodyfat to lose definition. Gain more muscle to offset the fat is probably your best approach here. Including your stats (5'9" 138) in the OP would have helped weed out all the "cutting" stuff.
Your options for controlling cal surplus/deficits don't rely on this. Arming yourself w/ knowledge from the Nutrition section will help greatly.
As a very underweight 5'9"-er, the 1x frequency 3-day split isn't helping you gain needed mass as much as 3 days of full body work would.Last edited by mrmrbill; 03-31-2012 at 11:53 AM.
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03-31-2012, 12:02 PM #14
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03-31-2012, 12:11 PM #15
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03-31-2012, 12:19 PM #16
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03-31-2012, 12:28 PM #17
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03-31-2012, 12:46 PM #18
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03-31-2012, 12:51 PM #19
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03-31-2012, 12:55 PM #20
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03-31-2012, 12:55 PM #21
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03-31-2012, 12:57 PM #22
Your initial question was already answered, multiple times: gain muscle to offset fat, or cut fat.
LoL... relative to "huge" or "bodybuilder", I'm f'ing tiny. I'm average or below, at best. You really think 30lbs - or even 15lbs - would make you "disgusting"? Srs. It would take years of effort for you to get "hyoooge", and you can always cut back because it's a slooow process.
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03-31-2012, 12:57 PM #23
hey retard. im not sure if you realized this, but if you grow 1 inch, then you gain 7 lbs. so i would only be 5 lbs off of what you weigh if i was your height. im also guessing you have a medium frame. i run track and if you read my post you would know that. if you were smart then you would also know that the majority of track runners have small frames.
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03-31-2012, 01:00 PM #24
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03-31-2012, 01:07 PM #25
you guys are saying i have no muscle at all!! i have a small frame. i gained 10 lbs since i working out. i eat food, and a lot of it. i try to go for the rice or the chicken. i lift 210 on bench. that is over 1.5 x my body weight. you can easily see my muscle, it is just not defined. you have 8 years on me. maybe you forgot what it was like 8 years ago. i mentioned before i have no CAR! I have homework to do. I dont have time to get on a bus and buy groceries. i barely have enough time to do a 3 day workout.
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03-31-2012, 01:11 PM #26
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03-31-2012, 01:13 PM #27
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03-31-2012, 01:15 PM #28
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03-31-2012, 01:19 PM #29
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03-31-2012, 01:51 PM #30
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