Im strong but not that big? How do I change this? srs

[gerbilz]

ok so not to make you work too hard or anything like that but could you suggest a workout regiment?

I currently do:

monday: chest (of course)
tuesday:back
wednesday:arms
thursday:legs
friday:shoulders
saturday:deadlifts & maybe some arms
sunday: rest

try training 3 days a week and not 6. seriously, during your 3 lift days, GO HAM. you don't need a day for arms, you really don't.

[prime853]

Do slightly higher volume training than what you're currently doing for lower body.





Sorry to do this but while the advice of some higher rep training is good for OP, this is a little off. Strength training will hardly make your muscles denser than hypertrophy training, (it could have a marginal effect from a microscopic point but in person it's not really a thing. But maybe that's what you meant).
The majority of muscle gains ARE myofibrillar. CNS efficiency is the ultimate reason behind small strong guys. Unless you're on insulin, the majority of your muscle gains won't be sarcoplasmic. The difference between 4 reps and 10 reps is that on average 10 reps will produce notably greater myofibrillar hypertrophy, and *marginally* greater sarcoplasmic hypertrophy.

wood rep for info on r/c. I suppose youll get a different opinion depending on who you ask, and yeah I hear you about the microscopic point, have read many articles on it. interesting stuff

[reyes12]

this is practically what I said in a nutshell about keeping the powerlifts but making sure to keep isolation

Oh lawd I skimmed posts, didnt see yours. Yes then you are 100% right. I do this and it works great.


Like 5x10's 4x8's and chit @ OP. do different assistance work, see what works best for you. like skullcrushers do 4 sets of 10-12. try out different isolation exercises and do them 4-5 sets each for 8+ reps

[Chdawares]

5 day Doms crew after leg day checking in.

Ill only do leg press/hack squat and leg extension drop set.
Brb skin splitting pump in quads
Brb getting made fun of for walking
Brb brb

[t.yontz]

try training 3 days a week and not 6. seriously, during your 3 lift days, GO HAM. you don't need a day for arms, you really don't.

yeah thats the plan because i feel im suffering from lack of recovery right now since i only rest on sunday...

and yeah i keep hearing the arms thing but no matter what theyre not growing sadly

[Chdawares]

yeah thats the plan because i feel im suffering from lack of recovery right now since i only rest on sunday...

and yeah i keep hearing the arms thing but no matter what theyre not growing sadly

What excercises do you do for arms?

[t.yontz]

Oh lawd I skimmed posts, didnt see yours. Yes then you are 100% right. I do this and it works great.


Like 5x10's 4x8's and chit @ OP. do different assistance work, see what works best for you. like skullcrushers do 4 sets of 10-12. try out different isolation exercises and do them 4-5 sets each for 8+ reps

no **** thats basically what ive been doing...multiple sets of 8-12 reps

sometimes i just go to failure and dont even count sets...just go until it hurts and then a little more

squats ive been doing 5-10 sets of 5-10 reps

[gerbilz]

yeah thats the plan because i feel im suffering from lack of recovery right now since i only rest on sunday...

and yeah i keep hearing the arms thing but no matter what theyre not growing sadly

do you want real help from the guy I get advice from? ignore my avi, im a recovery addict.

this guy will piss you off because it goes against everything a bodybuilder believes in. he's 5'10, 250+, he started out at like 160lbs. under 12% bf, and deadlifts over 600lbs+. I went to high school with him. he lives in florida and is into powerlifting and I know hes going to be one of the greats. works at a gym where major nfl players have trained/

he's natural and a ****ing beast. guy scares me with how much strength he has

[t.yontz]

What excercises do you do for arms?

'

bis: preacher curls
standing curls
hammer curls
cable curls
db curls
close grip
wide grip

(not all in the same workout, i alwasy change it up btw)

tris:
skull crushers
weighted dips
bench dips with plates on lap
push downs
reverse pushdowns
ropes
behind the head extensions

(not all in the same workout, but i go to failure, i go ham man lol)

i want these ****ers to grow

[ghettocandyman]

......if only you were a manlet



I would train you and transform you into a super manlet



And then we could make a crew of super manlets and take over the world...or at least the forums



Grow a foot shorter and email me pls

[t.yontz]

do you want real help from the guy I get advice from? ignore my avi, im a recovery addict.

this guy will piss you off because it goes against everything a bodybuilder believes in. he's 5'10, 250+, he started out at like 160lbs. under 12% bf, and deadlifts over 600lbs+. I went to high school with him. he lives in florida and is into powerlifting and I know hes going to be one of the greats. works at a gym where major nfl players have trained/

he's natural and a ****ing beast. guy scares me with how much strength he has

ill take all the help i can get bro

i wanna get to the 600lb deadlift club and to 475 squats

[patroclus32]

didn't read all the posts but no offense dude you're not strong. i have the same #'s as you at 5'9 190

[Chdawares]

'

bis: preacher curls
standing curls
hammer curls
cable curls
db curls
close grip
wide grip

(not all in the same workout, i alwasy change it up btw)

tris:
skull crushers
weighted dips
bench dips with plates on lap
push downs
reverse pushdowns
ropes
behind the head extensions

(not all in the same workout, but i go to failure, i go ham man lol)

i want these ****ers to grow

Synthol Brah, jk of course. Maybe try frequency if they recover well. The push pull legs will be good for that. Or else just make 2 arm days and eat like crazy on those days.

[gerbilz]

ill take all the help i can get bro

i wanna get to the 600lb deadlift club and to 475 squats

this is him

read my pm

[t.yontz]

this is him

read my pm

**** yes! that is bad ass man! mad props to your friend!

thats the kind of **** im trying to get on

[Manne1]

i can see why you would think your arms are small especially if you really are 220. Dont listen to these manlets trying to put u down, shorter people tend to lift more weight then us taller brahs. like many have suggested try changing your rep ranges

[HIIT]

the misc doesn't lift, that's all i've learnt here -- they see 220lbs don't take into account height and bodyfat - i have no idea why some of these no avi *******s have such high reps

my arms - i am a loser nobody - are about 15.5 and i'm 6'0 - and they are deffo not big. at all. only people who compliment them are non lifters. so i get your plight at 6'4

your lifts are insane i dk if they are one rep maxes......

MY OPINION is the big lifts are most a bunch of bollocks for most people in terms of hypertrophy

Inb4 ****storm - NO I mean in the sense that i see all these loser teenagers go on starting strength get fat and bloated rave about it, and their amazing lifts (some are better than mine in a relatively short amount of time) but they look like CRAP. Squatting regularly gives them BIG legs, but they have CRAP upper bodies because bench isn't really even a chest exercise, it's shoulders, tris with some chest sprinkled in - their upper body growth lags.

Because technique, form and experience is necessary to get heavy weight on big lifts --- or at least it can make all the difference. And getting used to the exercise.

CASE IN POINT - small Chinese kid in front of me today at the gym working his way up to 170kg deadlfts for 5, he did 140s, 150s, 160s, and I didn't see it but maybe even 180s. Had to be 165lbs, 5'9.
I'm much bigger and no way could I do anything like that - 150s I'm doing now. He had his chalk, his belt, his footwear, that all helps...but yeah was he stronger than me generally?
No way. Seen him doing dumbbells and he sucks comparatively. His lat raises suck.

So my advice and this is from someone whose lifts are literally years away from yours - so mind your sources (still has to be better than most on here) - you need to do both types of hypertrophy - sarcoplasmic and myofibrillar. Read Lyle McDonald's book on the Ultimate Diet 2.0 or whatever, he has a good explanation.

Basically you need to keep up your heavy lifts and increase your muscle fibres, in terms of DENSITY, myofibrillar - i.e. arguably true muscle growth. And add in some dumbbells because of what I've said above about your body getting used to the exercise, and form compensating for strength - so lat raises, dumbbell press, flies, FLOOR PRESS, bulgarians - switching things up.

AND to go high reps - especially on pullups, pushups - be able to do like 30-40 pullups. Sarcoplasmic - my understanding is basically involves your muscles being filled with water, glyocen etc etc - giving you da pump. And a "fuller", bigger look which I think you want.

That's my 2 cents.

[AdamJdash]

how does your buddy have 18 inch arms and deadlifts 250 while I have 13 inch arms and deadlift over 300?

also how is his bench 25lbs heavier than deadlift?

[4g64fiero]

Someone with a more evenly distributed frame will have similiar specs as someone with a "flatter" frame as it takes less mass to fill out the same diameter of an oblong object versus a symmetrical object.


Also, 16" arms is actually decent for your stats. I have 16.5" arms and I bench 5x5 295.

[HIIT]

'

bis: preacher curls
standing curls
hammer curls
cable curls
db curls
close grip
wide grip

(not all in the same workout, i alwasy change it up btw)

tris:
skull crushers
weighted dips
bench dips with plates on lap
push downs
reverse pushdowns
ropes
behind the head extensions

(not all in the same workout, but i go to failure, i go ham man lol)

i want these ****ers to grow

by the way if you're serious about a bodypart ignore everyone, just listen to you

so you know clive on here? how did he get his arms?

he started out as a massive noob. knew nothing - but trained arms EVERY DAY and saw great results and I think went up to 16s or more just doing that. And then he backed off. he then basically and now still does do triceps supersetted with back, bis supersetted with chest twice a week (so technically 4 arm days), that's his routine.

remember triceps are most of it. biceps aren't hard either:
hammer curls
barbell/dumbell curls
ez bar curls
don't do too much volume either because that might be killing it for you.

[4g64fiero]

the misc doesn't lift, that's all i've learnt here --
MY OPINION is the big lifts are most a bunch of bollocks for most people in terms of hypertrophy
Read Lyle McDonald's book on the Ultimate Diet 2.0 or whatever, he has a good explanation.
giving you da pump.

weight: 182 lbs

Quality weight though but that doesn't warrant dismissing the validity of going heavy on the big 3 when its needed...

[HIIT]

Someone with a more evenly distributed frame will have similiar specs as someone with a "flatter" frame as it takes less mass to fill out the same diameter of an oblong object versus a symmetrical object.


Also, 16" arms is actually decent for your stats. I have 16.5" arms and I bench 5x5 295.

i'm struggling with 90kg at the moment for 5 - not even 5 x 5 and have 15.5 inch arms - and if your avi is accurate, much lower body fat which could account for half an inch of fat or so...maybe less

what does this tell you about the bench lol?

[HIIT]

weight: 182 lbs

Quality weight though

your body fat is like 25%???? FFS!!!

big 3 are awesome!! not trying to disqualify them!! just saying for hypertrophy...not sure about efficacy!

[4g64fiero]

your body fat is like 25%???? FFS!!!

IDGAF

You're impressed with a 275 bench and you are telling this guy to ignore everyone. That makes no sense.

He is already going ham on accessories, so what does that tell you....

[gerbilz]

are you guys judging people by how much they lift or how aesthetic they are?

lots of strongmen aren't as cut up as others

I don't understand the back and fourth. weights are just numbers, without proper form heavy weight lifters are pointless

[MrUgly]

im 6'1, 195lb, bench 225x6 and have 14in arms. sucks so bad. i do everything i possibly can for arms (compounds and isolations) they seriously wont grow at all

[gerbilz]

im 6'1, 195lb, bench 225x6 and have 14in arms. sucks so bad. i do everything i possibly can for arms (compounds and isolations) they seriously wont grow at all

biceps:

pull ups, hands facing you
21's
strict EZ bar curls
alternating db curls

triceps:

close grip bench press
dips
overhead db tricep extensions
skullcrushers

all exercises done slow and controlled

do lots of drop sets and supersets.

[aevn]

if you are 6'4 220lbs with 16" arms and 14.5" calves you are carrying some serious fat

[MrUgly]

biceps:

pull ups, hands facing you
21's
strict EZ bar curls
alternating db curls

triceps:

close grip bench press
dips
overhead db tricep extensions
skullcrushers

all exercises done slow and controlled

do lots of drop sets and supersets.

i do all of those exact exercises....

[t.yontz]

if you are 6'4 220lbs with 16" arms and 14.5" calves you are carrying some serious fat

no not really dude

im not fat at all actually

calves=poor genetics from dad...he has toddler calves too...sucks