Help with arms

[Miss24k]

Hi Ladies,

I would like some advice from you. I just started back training a few weeks ago, and I've always felt like my arms are my weak spot. My goal is to put on some size in my arms. I'd just like to know if this program I have will help me with this,or maybe someone can give me some suggestions.

Monday - Arms -Bicep/Tricep/Shoulders/Abs

Bicep - Dumbbell curls, with back against ball 4x10 with a 10 sec. rest
- Barbell curl 4x 12 with a 45 sec. rest

Triceps - Pressdowns 4x12 with a 45 sec. rest
- Pushups 4x 12 with a 45 sec. rest

Shoulders - Shoulder press - 4x 12 with a 45 sec. rest
- Dumbbell raises - 4x 12 with a 30 sec. rest

Tuesday- Back/Chest/Calves
Wednesday- Legs/Abs
Friday - Arms -Bicep/Tricep/Shoulders (no abs)

Thank you

 

[chiro2b]

your arm workout looks like 8 sets bis twice a week and 8 sets tris twice a week...that isn't necessarily a "size" regiment...Make half of one day's workout devoted to bis and half of another day's workout for tris, as in back and biceps one day and triceps and abs another day...that way you can up your set count to 12 or more (find a 3rd exercise for each)...this way you can hit it harder and still have a whole week to rest (and therefore grow)...my girl has proportionally smaller arms too but we're working on it

 

[lucidblue]

I recommend 5x5 training. Here's a link:

http://www.elitefitness.com/forum/showthread.php?s=&threadid=281085

Also this thread has what my 5x5 split was before I hurt my shoulder a few months ago (will be back on it after recovering from surgery):

http://www.elitefitness.com/forum/showthread.php?t=272883

Basically you do your main exercise for that muscle group and then 2-3 supplementary excercises for that muscle group 2 x 8-10. Your goal is to incrementally increase weight by 5lbs a week. Here's what I'd recommend for arms:

Biceps:
EZ Curl Bar Bicep Curls 5x5
Hammer Curls 2 x 8-10
Preacher Curls 2 x 8-10

Triceps:
Close Grip Bench Press (w/EZ Curl Bar) 5x5
Skullcrushers 2 x 8-10
Tricep Pushdowns (cable) 2 x 8-10

I increased muscle and strength in my arms using this routine. When I started dieting my arms got very cut.

Good luck!

 

[Miss24k]

Thank you Chiro & Lucid for your advice. I'm going to change up my routine, so that I'm doing back and bicep together, and chest and tricep together. Also I'm going to try the 5x5 training.

Lucid those links you gave are great, thanks.

 

[Diddlysquat]

Hi there, LucidBlue suggested doing close grip bench with an EZ bar, and skull crushers for triceps... I think this is a great idea for building mass. They are both free weight exercises rather than cable exercises, maybe your third exercise could be press downs using the cable or if you wanted some variety how about overhead extentions using a rope while kneeling on the floor?

Also about doing back and bis, then chest and tris. I think this would be a great improvement. At some point you might consider a back and tris, chest and bis combo. So far I have had nice results with this as my tris feel fresh, and then bis feel fresh as they are not really involved in the respective back and chest workouts. Only drawback I guess is that they are involved more over the weeks training... Anyway, good luck with your size gains!

 

[Lililston]

I increased muscle and strength in my arms using this routine. When I started dieting my arms got very cut.

HI!

Just wondering how your training look like for arms when you dieted down??

 

[lucidblue]

HI!

Just wondering how your training look like for arms when you dieted down??

I kept the same training plan. My diet was really not very severe. I really just needed to cut some fat, not lose weight.

 

[Miss24k]

Lucid,

I started the 5x5 training this week, and it made me feel like I was slacking in the gym, lol cause the weight was light, I slowed down the tempo so I felt some sort of pump. I read up on this program, so I know it's normal, just feels odd, I'm sure my feelings will change in a few more weeks...

 

[lucidblue]

Lucid,

I started the 5x5 training this week, and it made me feel like I was slacking in the gym, lol cause the weight was light, I slowed down the tempo so I felt some sort of pump. I read up on this program, so I know it's normal, just feels odd, I'm sure my feelings will change in a few more weeks...

In the beginning it does feel light, but just wait until it gets heavy. It will quickly get very hard to add weight.

 

[Lililston]

In the beginning it does feel light, but just wait until it gets heavy. It will quickly get very hard to add weight.

so you mean you did 5 x 5 during cutting also? Wouldn't it be harder to keep adding weight each week while you're on a diet?