I've decided to try a push-pull split for a few weeks and try it out. I've been on it for 2 weeks. Just consists of..
Day A
Bench Press
Military Press or Incline DB Press (do you guys think it's alright to alternate or not do MP? Will my shoulders get enough work?)
Dips
Ab work
Day B
Squats or Deadlifts (alternate)
Pull-ups (been doing wide for now, trying to get a wider back :[)
DB Rows
Obliques
I just alternate the days and go when I can hit the gym. Anyone else not do any isolation arm work and making gains?
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05-18-2008, 01:06 PM #1
- Join Date: Oct 2007
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Anyone have big arms and ONLY do compounds?
"Build YOUR body, not everybody else's." - Me
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05-18-2008, 01:10 PM #2
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well i completly depens on your opionion of big biceps, but i have grown mine over 16 inchs with just compounds, i get a really good pump with all my back exercises and my triceps get it well with all my push movments i never really do curls or anything, as i would prefer a set of big legs then arms, i basically just do compound movments at the moment
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05-18-2008, 01:22 PM #3
I just finished HST. in 8 weeks I gained 10 lbs. I could have gained more but I think my diet was not optimal. My arms have gotten bigger. Just holding weight for deads will build them and for sure rowing gets the biceps pumped. The press movements need know comment.
I am going to continue a 3x per week compound routine and throw a 4th day of isos and cardio in I think.
Though I may just go for a 2 day split and add more sets of compounds rather than iso moves.
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05-18-2008, 02:00 PM #4
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05-18-2008, 02:13 PM #5
Hypertrophy-specific training
http://www.hypertrophy-specific.com/hst_index.html
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05-18-2008, 02:17 PM #6
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05-18-2008, 02:17 PM #7
- Join Date: Oct 2007
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16" would be considered really big to me.. Mine are about 13.5" right now. I'd like to be able to fill up the average L tee shirt.. I can fill up mediums now I think? Probably like 15" I guess would be my goal.
But anyway, rambling aside, that's great news to hear about not having to do isolation.
Sweet. I thought they would gain, but I wanted to see what some others thought.
I thought of doing that, with 3x compounds and 1 with isolation, but I decided it was a dumb idea.
HST: http://www.bodybuilding.com/fun/bbin...ge=HSTPrograms
Do you guys think Military press is necessary for my shoulders to grow? Or?"Build YOUR body, not everybody else's." - Me
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05-18-2008, 02:19 PM #8
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05-18-2008, 03:03 PM #9
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05-18-2008, 05:53 PM #10
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05-18-2008, 05:58 PM #11
I usually just do 5sets of Bicep work 2-3x a week... Standing BB curls it seems to work fine, but I guess doing something else could build it differently
I don't want to just completely call you out, but I saw your avatar and was like there is no way this kid has 16inch arms... then I went through you picture and looked at the measuring tape around your arm and legs... looks like you don't know how to measure buddy
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05-18-2008, 06:01 PM #12
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05-18-2008, 06:01 PM #13
Well I need to update my weight. I am currently at 173. My arms are now 15.75 flexed on a rest day (right) and 15.25ish (left).
I did just one set of preachers and traded between barbell and dumbbell that way I could go up by 2.5lbs increments. So 1 set 3 times a week increasing weight worked well. You will see your mass gains in bicep when you do your bent over barbell rows. I chose to not to flat bench or incline, instead I did incline dumbbell to work stabilizers as well.
This time I am choosing all barbell movements to really focus on mass. I prefer incline bench to flat or decline, because I think must of us have underdeveloped upper chests (at least I find it to be a weakness for me).
Definitely include heavy barbell overhead presses (seated is my preference). That will bring out the shoulders. One of these days I will post up some pics to show you where I came from and where I am now.
I am sold on HST because if you use the workout table on the website that you can fill out and print, you can map everything out and if you want you can throw an iso movement or 2 in there. I had curls and skull crushers in their last time.
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05-18-2008, 06:02 PM #14
I read some articles that pointed to YES you can have tight, big arms with just compounds.....but after trying and trying and trying.....I came to the conclusion that I could not.
Now, I am hitting them twice a week so they'll catch up with the rest of my body....don't make my mistake.www.xccellence.com
FKK.....We don't play
Getting big: http://forum.bodybuilding.com/showthread.php?t=136802401
- Alan Aragon www.alanaragon.com
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05-18-2008, 06:10 PM #15
I do one body part a day and saturdays are usually my arm day. I am prone to skip Saturdays. Which means I only do arm lifts 2-3 times per month. My arms grew over 2in within 4-5 months doing this.
Goes to show ya that if you work on Chest hard enough and Back hard enough.....your biceps/triceps/forearms will grow.6'5" 290lbs=YES I WILL EAT YOUR CHILDREN!!!
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05-18-2008, 06:11 PM #16
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Well..They are all ready behind, from Rippetoes I'd assume, but this would implement my arms more often (with the compounds, not isolated) because of the higher frequency of deadlifting/rows/bench. I got them to grow a quarter inch in a week just from working them a few sets for tri's and bi's individually on their days (twice a week, by the way). I then continued to try different things but my arms just don't want to grow.
My thinking is that, if I can at least maintain and keep my current size for a few weeks and then switch back to something else with some isolation, they will have a spurt again..And in the meantime I can get my big lifts up a bit.
I'm just experimenting..2x a week hasn't done it for me (more than for a week or 2 anyway), nor has 1x a week, nor has Rippetoes. If this doesn't work maybe I'll just change my arm workload every 2 weeks or so to mix it up and get them to grow?"Build YOUR body, not everybody else's." - Me
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05-18-2008, 06:17 PM #17
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05-18-2008, 06:25 PM #18
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05-18-2008, 06:31 PM #19
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05-18-2008, 06:40 PM #20
- Join Date: Oct 2007
- Location: Pennsylvania, United States
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Good to hear =]
Thanks
He could have different goals even though he plays football.. Who cares honestly? But that is an interesting question.
Yeah. Well at this point nothing was making them grow..EZ Bar/DB Curls, Hammer curls, Skullcrushers, Pull/push-downs, a little CGBP..They stopped growing. I tried different frequencies of training them as well.
In (I think?) 5 of these push/pull workouts, my arms have both grown a solid 1/8"..It's been 2 weeks...Coincidence? Maybe. But I think it's worth seeing how it works out."Build YOUR body, not everybody else's." - Me
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05-18-2008, 06:52 PM #21
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05-18-2008, 06:54 PM #22
I do that during the summer/offseason because I can pack on weight more easily compared to doing a full body workout 3 days a week.
I am off at a summer job/internship in TX so I dont lift with my team til fall camp. As long as I can still run, jump, move as quick as I did during spring ball, my coaches dont care. My line coach just told me not to come back weighing less than 280lbs.6'5" 290lbs=YES I WILL EAT YOUR CHILDREN!!!
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05-18-2008, 07:04 PM #23
but wouldn't you want to do a more sport specific program like WS4SB during the offseason?
its just find it real weird for a football player to do one bodypart a day. Heck hardly anyone should be doing 1 body part a day routines those routines are garbage for most people
edit- a day for just arms seems like a really dumb thing to do for a football playerLast edited by ThatArmyKid; 05-18-2008 at 07:07 PM.
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05-18-2008, 07:08 PM #24
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05-18-2008, 07:08 PM #25
- Join Date: Apr 2005
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I don't have huge arms but they aren't small. Then again I'm not trying to make gains. Nevertheless at one point I gained about 10lbs on a bulk in a couple months with no arm isolation and maybe half inch-inch growth.
USAW Level 2 Coach
CSCS
Collegiate S&C Coach
Feel free to message me any time for advice or questions.
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05-18-2008, 07:11 PM #26
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05-18-2008, 07:15 PM #27
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05-18-2008, 07:17 PM #28
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05-18-2008, 07:25 PM #29
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05-20-2008, 08:23 AM #30
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