my gym trainer wants me to do an ed coan routine: monday squats, tuesday bench, thursday deadlifts, friday assistance
the arm routines i guess come from friday. thers a few shoulder exercises, two tricep, and one bicep exercise
i think most of my weight is in the mid section of my body and i have skinny arms. should i replace the friday assistance routine for more arm exercises or would that be over training and i should leave it as it is
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Thread: squat deadlift bench but no arms
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03-30-2006, 07:08 PM #1Registered User
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squat deadlift bench but no arms
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03-30-2006, 07:47 PM #2Registered Sinner
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Well imo your arms will get heaps of work in the compound lifts so you don't really need an arm routine. Squats, deads, presses and pulls will develop your whole body.
Last edited by farmerlee; 03-30-2006 at 07:50 PM.
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03-30-2006, 07:54 PM #3Unregistered User
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There is no need to change it. No direct arm work is necessary due to all of, as the poster above me said, the push/pull movements. However, if you feel you need arm work, you can add in pull-ups and dips, which will help to develop your arms, as well as other muscles, including your chest and back. But there is no need to go overboard with it.
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03-30-2006, 09:13 PM #4Registered User
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I'm assuming your trainer wants you to do the Ed Coan routine as shown in this last months issue of FLEX. By your description he took it straight from the latest issue of FLEX.
Just go buy the latest FLEX with Branch Warren on the front, because its pretty obvious he just stole it from there.
The routine looks like a really solid routine for both increasing strength on the three powerlifts as well as adding overall size. During the assistance day it recommends you do closed-grip bench presses (3 sets), pushdowns, dips, alternating curls.....that is plenty of arm work....
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04-02-2006, 11:22 AM #5Registered User
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What I am trying ask really is if there is room to do more arm workouts without overtraining? Could i just add biceps one more day or would it be too much?
monday- legs biceps <- added (how many sets?)
tuesday -chest
off
thursday -back
friday -shoulders arms (3 sets for biceps)
off
off
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04-02-2006, 11:29 AM #6Registered User
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you just going to over train your biceps, in reality there an extreamly small muscle (not just yours) in general and triceps make up 2/3 of the arm any way.
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04-02-2006, 11:55 AM #7Banned
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That just means you can train them more often.Originally Posted by humpty_dumpty
Biceps takes less time to recover....usually like 24-48 hours.
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04-02-2006, 12:14 PM #8Just eat 5000cals a day. Your aiming at a bulking process so you need every calorie you can get and then when you get that down you should be training every muscle group every 4-5 days. Keep cardio to a minimum, maybe 5 mins after each workoutOriginally Posted by bigmuscles4meWho gives a **** how much you can lift? It's how much you look like you can lift - Bob Cicherillo
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04-02-2006, 12:21 PM #9Registered User
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UYou won't o/t your bis by adding an extra day monday. If you feel the need to add another day, with two or three sets, go ahead. What are you doing in respect to chinups/pulldowns/rows?
my journal
http://forum.bodybuilding.com/showthread.php?t=1201781
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04-02-2006, 01:55 PM #10Registered User
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theres 3 sets of 10 wide grip pull ups on back days
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04-02-2006, 03:00 PM #11flex Magazine June 2008
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BAD ADVICE. You don't even know how much he weighs and you are telling him to eat that much. The rest of your post lose credibility with this statement.Originally Posted by flipkronikz
Basic training routine. Listen to your trainer. Don't worry about your arms just make sure you do your routine. Spot reduction...WTF. Don' worry You will grow. Now for nutrition advice read the nutrition section post your height, weight, activity levels and your routine. You can get a better answer than this above nonsense.Cha Cha Cha
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04-02-2006, 09:19 PM #12Registered User
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I think i'll add a few extra sets on mondays then. My traps have a little catching up to do also, would it be ok to do them mondays and thursdays?
By the way, someone told me traps are in the same group as shoulders, but in the program its done the day before with back. Is there any problem with that?
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