Need Some Tips!!!!

[cyberhalcon]

Hi!

I'm a 6'5" tall, and 220lbs of weight, i have being training for at least 2 years, but i can't make my arms grow, to the size i want, neither my clavs and forearms, i have develope a good chest, back and legs....but i have this little problem with those body parts.

Does some one have any tips of diet or training program that can help me!

This is what i eat:
7:00am Protein shake with 2 eggs, and a banana

9:00am Turkey sadwish, 8oz of orange juice

11:00am granola bar

1:00pm 2 chiken breast, 1 cup of rice and a small green salad

4:00pm Protein shake 1/2 baked potatoe

8:00pm 1 slide of meat, small green salad, 10oz of watter

10:00pm protein shake

Training Proram
Monday(chest)
Bench Press------------------------ 5sets of 10reps
Inclined bench press ------------4sets of 12 reps
Declined Bench press-------------4 sets of 12 reps
Pull Over-----------------------------5 sets of 10reps

Tuesday(arms)
Bicep
Barbell curl --------------------------4 sets of 8-10reps
Seating alternate barbell curls---4 sets of 10reps
Preach z barbell curl-----------------5 sets of 12 reps

Ticep
barbell curl press---------------------4 of 12 reps
cup---------------------------------------4 of 10 reps
cable press down----------------------5 of 12 reps

Wensday(legs)
Seat downs----------------------------- 2 of 15, 2 of 10, 2of 8 reps
Seat Press------------------------------5 of 10 reps
Extension curls-------------------------4 of 12 reps
Face down extensions curls---------4 of 12 reps

Thursdays (Shoulders)
Press behind NEck---------------------4 of 10 reps
Arnold military press------------------5 of 10 reps
Lateral rises----------------------------4 of 12 reps
Inclined lateral rises------------------4 of 12 reps
Fornt rises------------------------------3 of 15 reps remo

calvs -----------------------15 min

Friday (Back)
Pulls downs behind your neck--------------4 of 8-10reps
Pulls downs to the chest---------------------4 of 10reps
Close grip pull to the chest------------------4 of 8-10reps


Any tips ?????

 

[cyberhalcon]

I'll appreciate any help that you can give me!

 

[gymtime]

Your volume is way high. You need to increase your weights and lower your sets and excercises. You'll never put on size by doing this high-rep, low weight stuff. Diet looks ok though.

 

[GenetiKing]

Your volume is way high. You need to increase your weights and lower your sets and excercises. You'll never put on size by doing this high-rep, low weight stuff. Diet looks ok though.

I agree.

Not a flame but you need to revamp your routine.

 

[heavy only]

A couple of things might be holding you back.

1. Doing Tri's the day after bench work is almost like doing tri's two days in a row. Either work them on the same day or move them a couple of days from the bench work. I found that overhead extensions using a DB and incline bench are great. Sometimes that's all I have to do for tri's. Learn the form then get heavy as hell with them.

2. For bicep mass, I'd think more along the lines of heavy weight and fewer reps/sets with the standing BB curl. Keep the form tight though. Maybe try this;

Standing BB curls 4 sets x 6 reps (heavy as possible)
Alt. Dumbell curls 3 sets x 6 reps (heavy as possible)
Preacher curls 2 sets x 10-12 reps (80%)

Always remember form, you have to isolate the bi's and tri's to get them to grow.

 

[calvesodeath]

For Calves (a favorite subject of mine) you MUST work them until they burn

 

[Bigsatan13]

Hi!

I'm a 6'5" tall, and 220lbs of weight, i have being training for at least 2 years, but i can't make my arms grow, to the size i want, neither my clavs and forearms, i have develope a good chest, back and legs....but i have this little problem with those body parts.

Does some one have any tips of diet or training program that can help me!

This is what i eat:
7:00am Protein shake with 2 eggs, and a banana

9:00am Turkey sadwish, 8oz of orange juice

11:00am granola bar

1:00pm 2 chiken breast, 1 cup of rice and a small green salad

4:00pm Protein shake 1/2 baked potatoe

8:00pm 1 slide of meat, small green salad, 10oz of watter

10:00pm protein shake

Training Proram
Monday(chest)
Bench Press------------------------ 3sets of 10-8-6reps
Inclined bench press ------------3sets of 10-8-6 reps
Declined Bench press------------3-sets of 10-8-6 reps
Pull Over-----------------------------3 sets of 10reps

Tuesday(arms)
Bicep
Barbell curl --------------------------3 sets of 10-8-6reps
Seating alternate dumbell hammerl curls---3 sets of 10-8-6reps
concentrationl curls----------------3 sets of 10 reps

Ticep
tricep extensions---------------------3 of 10-8-6 reps
nose breakers---------------------------------------3 of 10-8-6 reps
kick backs---------------------3 of 10 reps

Wensday(legs)
seated calves----------------------------- 3 of 15
leg Press------------------------------3 of 10-8-6 reps
Extensions------------------------3 of 10-8-6 reps
hamstring curls---------3 of 10-8-6 reps

Thursdays (Shoulders)
Press behind NEck---------------------3 of 10-8-6 reps
shrugs----------------------------------3 of 10-8-6
Lateral rises----------------------------3 of 10 reps
Fornt rises------------------------------3 of 1o reps
rear delts on cables--------------------3 of 10 reps


Friday (Back)
Pulls downs behind your neck--------------3 of 10-8-6reps
barbell rows-----------------------------------3 of 10-8-6reps
Close grip pull to the chest------------------3 of 10-8-6reps


Any tips ?????

I left your diet alone, just figure out the total cals. See if you like that workout for starters.

 

[cyberhalcon]

That's why i'm askin for tips Bigsatan13...
if you have any ....would you mind!

 

[MuscleDm]

Just totally revamp your set and rep scheme and shock your body. I agree with gymtime, I would lower overall volume and lower reps a bit and just pile on the weight while maintaining decent form. A couple things I saw in your routine, I would skip the dumbbell kickbacks and do pressdowns or close grip bench. Also, I would add squats, they are a great overall movement for the whole body, good luck bro

Ryan

 

[the People's Champ]

I dont have 22in pythons but here is what I do for arms.
2-3 sets of weighted dips with a 25-35lb db
3 sets of seated overhead db extensions
3-4 sets of reverse grip tricep pulldowns
and/or
2-3 sets of db kickbacks

then
3 sets of bb curls
3 sets of hammer curls or incline db curls(ouch!)
3 sets of db preacher curls

I find db preacher curls to have more affect on my bis more than with a bar. experiment, but keep the sets low and weight high enough to go to 5-7 reps per set. I then follow with a forearm workout, which everyone should do when training arms. I have because my arms like to blow up whilst my forearms remain like toothpicks. hope this helps