Now I'm going up for competition, HELP!!!! *arms*

[MrRTTB]

As I'm on gear I thought you must be able to "connect" with me here my anabolic bro's LOL
:

Going to compete, help me with this.. (post #1)

I'm going up next year but until then I really need some help with my arms. Ive tried a lot different things. Now, for the next 7 weeks while I'm still "on" a bulk cycle I would need your help fellas.

It seems like hitting arms once per week isn't for me. They grew some last cycle when I started to train biceps/tri 2 days per week but instead of the same reps and sets I lowered the sets each time.

I'm a bit into the DC program, but as I read about it it seems some muscle groups wont get the stimulation as a one musclegroup per day program. The dc program doesn't include much for shoulders than the front of the shoulder, what about the back and sides. But maybe I'm wrong and it's a great program for one like me who need to put on a good 2" on my arms.

I just looked in an old muscle & fitness mag and there was a program for the arms that made me think one more time.
The program looks like this

Mon: Chest, shoulders, Triceps(5x5 on tri)
Tue: Back, biceps(5x5 on bic), trapz
Wed: OFF
Thu: Legs, Calfs
Fri: Biceps/triceps

The biceps/tricepsprogram looks like this(all supersets)

Standing BB Curl/Close Grip bench
15-5-5-5-5

Alternate DB curl/Sculls
8-8-8-8

incline DB curl/triceps pressdowns
10-10-10

Preacher curls/Dumbell kickbacks
15 - 15


The monday I would do only 1 movement for triceps, 5x5
same with tue for bic, one movement 5x5

Either this or a DC program.
Cals are up high, protein very high, and fat around 100, rest carbs in devided meals during the day.


What should one pick..?

 

[Nelson Montana]

Two inches on your arms in one year is completely unrealistic if you're an advanced trainer. You'd have to put on another 20 pounds.

The routines you posted are nothing special -- just basic exercises with sets and reps. I posted a bicep routine on this board about 4 months ago that a lot of people had success with. It consisted of a superset combo with only incline curls and half curls. Works every time. But I forgot the name of it.

 

[MrRTTB]

Hey nelson. I'm shooting for about 20lb so I hope it's not unrealistic. I read your post 4 mounths ago and are using them, but It's like I'm one of those that have more problems than others putting on size on the arms. Maybe it has with the fact I have almost no fat on them and never seem to gain fat on them either how much I bulk. For me it's all about the diet, and training and I do eat often, clean and so on. The diet makes me gain a lot quality gains on every muscle I work on but not the arms. If one would add 1" for every 15lb, I can't add more than 0.5.

I would appreciate it if you commented the routines I posted, what to pick from and not what excercises to do. thanks

 

[SofaGeorge]

Two inches on your arms in one year is completely unrealistic if you're an advanced trainer.

What if he gets on MuscleTech products? I've seen the adds. Those guys are adding 40 lbs of solid mass in just 6 weeks.















































j/k

 

[Nelson Montana]

What if he gets on MuscleTech products? I've seen the adds. Those guys are adding 40 lbs of solid mass in just 6 weeks.





















Well, yes. of course. Everyone knows that with MuscleTech you can add seven inches to your arms and four inches to your dick in just 2 weeks.


iceman: The thing with stretching a muscle is that it gives a false impression. Stretching with induce mild trauma that results in soreness. Wheter or not that opens the fascia and promotes growth is highly suspect but not totally out of the question.

 

[~ThaGame~]

i would suggest this for your bicep workout, i too wanted my guns bigger after my last competition, and with doing this program made me hit each head of the bicep, thus goin from a lagging 17" bicep to a 18" in less than 6 months.

sets reps
concentration curls 4 6-8
two-arm cable curls 4 6-8
standing dumbell curls 4 6-8
standing barbell curls 4 6-8
superset with
seated cambered bar curls 4 10-12

i train my biceps with my shoulders and my triceps with my chest
a typical tricep day would consist of

pushdowns 4 10-12
one-arm overhead dumbell 4 10-12
close-grip benchpress 4 10-12
skull crushers 3 10-12
superset with
machine dips 3 10-12

i beleive supersetting on the last set pushing the pump to the limit and forces the muscle to grow, i read that about 6 months ago and have stuck with it since. i hope this helps build your guns bro

 

[MrRTTB]

Decided to go for thisone then

Mon:
Chest/shoulders/triceps

incline bench, 3 sets warmup, then 15rp
Flat bench flyes 10reps, 1 minute rest, then 10reps

Military press behind neck
3 warmups, then 15rp
1 movement for outer shoulders, 12-15reps
finish with one for front a little higher in reps, like standing with a weight in both hands, have arms straight and lift up/out without bending arms(whatever that is called)

Sculls 5x5

Tue

Deads 3 warmups, then 3sets 10reps each
Chins 3 sets with weight
narrow grip pulldowns
something for back shoulders

Standing BB curls 5x5

Wedn: OFF

Thu:
Squats, 3 warmups then 4 sets of 6-8reps
Legpress 2 sets 20reps each
Lying legcurls 15rp
standing legcurls 3 sets of 10reps each
standing calfraise 15RP


fri all super sets

Standing BB Curl/Close Grip bench
15-5-5-5-5

Alternate DB curl/Sculls
8-8-8-8

incline DB curl/triceps pressdowns
10-10-10

Preacher curls/Dumbell kickbacks
15 - 15

sun

Shoulders/chest
military press on front
flat bench wide grip
something for back shoulders
Flyes incline

mon: back
BB rows
pulldowns whide grip behind neck
DB rows
trapz(shrugs)

Tue Rest

Wedn:
Legpress, Squats
SLDL, legcurls
Calfs

Tue: Rest

Fri Arms

 

[Debaser]

Dude, just do DC training. You'll do that routine, hate it, then do another similar routine because you think you're going to make gains that way. It sounds like you're going to be switching routines all your life.

DC training is something that will work so well you won't even believe it, and will continue working for the rest of your training career.

 

[DeepZenPill]

I'm making great gains on my arms with DC training, but then again I never really had a problem adding to size. Actually it's the other way around, but I never had such good progress on normal volume workouts.