Hey, i've been doing this arm workout once a week and i am getting stronger but not bigger... standing barbell curl- 4 sets increasing weight- 15,12,10,8. seated incline dumbbell curl- 4 sets, same as last. lying tricep extention, same. close grip bench press, 4 sets, 10 reps. I am also eating right, and getting a minimum of 1g of protein per pound a day. Any suggestions?
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Thread: arms not growing?
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04-18-2006, 06:20 PM #1
arms not growing?
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04-18-2006, 06:24 PM #2
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04-18-2006, 06:28 PM #3
- Join Date: Jul 2005
- Location: Colorado, United States
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target weight times 20 usually gives you the amount of calories you should be eating to get to that weight. for example, i weigh ~185 right now, if i wanna get up to 200 i should be taking in about 4000 cal/day
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04-18-2006, 07:24 PM #4
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04-18-2006, 08:01 PM #5Originally Posted by bat8man
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04-18-2006, 08:05 PM #6
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04-18-2006, 08:05 PM #7Originally Posted by bat8man"You don't get big in the gym, you get big in the kitchen"
When you're this big, they call you MR.
5'6 224lbs
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04-18-2006, 08:07 PM #8
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04-18-2006, 08:08 PM #9
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04-18-2006, 08:12 PM #10
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04-18-2006, 08:13 PM #11Originally Posted by bat8man
http://www.geocities.com/elitemadcow1/index.htm
Read as much of this site as you can if you really want to learn about training. Most of that stuff was over my head when I first read it with over a year of training experience but it quickly starts to make sense. The intermediate 5x5 workout there made my arms grow about 1/2 of an inch in the first 4 weeks of doing it and that has almost no direct arm work at all. Your question about why compounds will make the arms grow is anwered somewhere on there too in a much more complete way than I could type up here.
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04-18-2006, 08:28 PM #12
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04-18-2006, 08:39 PM #13
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04-18-2006, 10:01 PM #14
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04-18-2006, 11:13 PM #15Originally Posted by bat8man
http://forum.bodybuilding.com/showthread.php?t=732835
it will help you
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04-18-2006, 11:14 PM #16Originally Posted by bat8man
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04-18-2006, 11:15 PM #17
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04-18-2006, 11:19 PM #18
Your diet will be the main factor in your growth.. here's a quick list for ya..
Proteins
* Boneless, Skinless Chicken Breast
* Tuna (water packed)
* Fish (salmon, seabass, halibut)
* Shrimp
* Extra Lean Ground Beef or Ground Round (92-96%)
* Protein Powder
* Egg Whites or Eggs
* Ribeye Steaks or Roast
* Top Round Steaks or Roast (aka Stew Meat, London Broil, Stir Fry)
* Top Sirloin (aka Sirloin Top Butt)
* Beef Tenderloin (aka Filet, Filet Mignon)
* Top Loin (NY Strip Steak)
* Flank Steak (Sir Fry, Fajita)
* Eye of Round (Cube Meat, Stew Meat, Bottom Round , 96% LeandGround Round)
* Ground turkey, Turkey Breast Slices or cutlets (fresh meat, not deli cuts)
* 1% low fat cottage cheese
* Low fat or Skim Milk
Complex Carbs
* Oatmeal (Old Fashioned or Quick Oats)
* Sweet Potatoes (Yams)
* Beans (pinto, black, kidney)
* Oat Bran Cereal
* Brown Rice
* Farina (Cream of Wheat)
* Multigrain Hot Cereal
* Pasta or Spaghetti (Whole Grain, ex:Barilla Plus)
* Rice (white, jasmine, basmati, Arborio, wild)
* Potatoes (red, baking, new)
Fibrous Carbs
* Green Leafy Lettuce (Green Leaf, Red, Leaf, Romaine)
* Broccoli
* Asparagus
* String Beans
* Spinach
* Bell Peppers
* Brussels Sprouts
* Cauliflower
* Celery
Other Produce & Fruits
* Cucumber
* Green or Red Pepper
* Onions
* Garlic
* Tomatoes
* Zucchini
* Fruit (if acceptable on diet): bananas, apples, grapefruit, peaches, strawberries, blueberries, raspberries
* Lemons or Limes
Healthy Fats
* Natural Style Peanut Butter or Almond Butter
* Fish Oil, Olive Oil, Safflower Oil, Almond Oil, Flaxseed Oil, Hempseed Oil
* Nuts or Seeds (peanuts, almonds, walnut)
Condiments & Misc.
* Fat Free Mayonnaise
* Reduced Sodium Soy Sauce
* Reduced Sodium Teriyaki Sauce
* Balsamic Vinegar
* Salsa
* Herb Rubs
* Chili powder
* Mrs. Dash
* Steak Sauce
* Sugar Free Maple Syrup
* Chili Paste
* Mustard
* Extracts (vanilla, almond, etc)
* Low Sodium beef or chicken broth
* Plain or reduced sodium tomatoes sauce, puree, paste
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04-18-2006, 11:20 PM #19
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04-19-2006, 01:38 PM #20
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04-19-2006, 09:20 PM #21
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04-19-2006, 09:40 PM #22
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04-19-2006, 09:46 PM #23
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04-20-2006, 12:24 AM #24
no bro im laughin my ass off, if you want arms what helps it grow are ARM exercises. When you do back exercises you are suppose to isolate the back muscles and use as little of the bicep as possible. Yeah squats and deads stimulate more test, but arm exercises are what give you the arms. And those who say rows are for arms you are wrong, because you are cheating, you are suppose to use your back muscles.
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04-20-2006, 03:37 AM #25
The body grows as a unit. It will ballance itself out. You need a large trunk to support large branches. There's no doubt about this.
As such, in order to get big arms, you need to train your presses and pulls hard. That will put size on your body, and make it possible for you to build bigger arms. That said, to actually build big arms, direct arm work is very helpful in my view. It should not, however, make up a huge part of your program.
One quotation I read on here seems very true. I'll paraphrase it here:
Weights build strength, food builds muscle. Combine the two for best results.
Good luck,
Dirk
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