Something I just don't understand...

[Legion Kreinak2]

Out of everything, my arms barely grow on my body. Now, I've tried the 5x5 and DC training. I've done them consistently for at least a month and a half to two months at times. Now I know it may take longer for results to show, but just listen. First off, my diet was fairly in-check, as was the training. Moreso than my cousin, at least.

Now, he started training around the same time as me (around this time last year). He has been mainly sticking with a 2x/week split for each bodypart, doing 3x8 sets/reps for bodyparts when he trains them. His diet is definitely not as sound as mine is/was. He was eating maybe 2-3 meals a day, one meal consisted of roastbeef or tuna, nothing else protein-enriched in the day. He's about the same build as me. A bit shorter, a bit less fat.

His arms are bigger than mine. His numbers in military press and curls are greater than mine.

I don't understand it... He slacked off many days of training. He ate less than I did. And I didn't just eat junk food, I ate alot of protein, some good carbs for awhile (removed fructose from my diet too so as not to gain much fat)... and I just don't get it.

The only thing I can think of is his routine. Hitting each bodypart twice a week. True, DC hits each about 1.5x/week, but it's also with only 1 set. True, meant to be balls-to-the-wall but maybe that one single set doesn't do it for me. It makes sense when I read it, and I want to believe it...

But the results are just proving that what he does works... and pretty well. If he would've been consistent (even as consistent as me, which you all know, isn't very much) he most definitely would've wound up with even better gains.

Someone help me here... I'm so confused.

 

[Zander1983]

Two people are always going to respond differently, but I think a big variable is that his frequency is greater and he's doing more volume that doesn't take him to failure.... Why don't you try his exact workout and see how things progress? Alternatively, I'm sure you could put something similar into action.

 

[The Red Dragon]

There are so many variables involved:

Age - is he older than you?
Height - if he's shorter his ROMs will be shorter and his center of gravity is lower allowing him to lift more
overtraining/undertraining
consistancy
mental stress (from your personality)
form
genetics (big one)
metabolic rates and somatypes (has this been debunked yet)
rest
*compatibility of training and your body
fiber type ratios

...the list goes on

 

[Legion Kreinak2]

If greater frequency equates to greater size gains, then why would one do something such as (not to discredit) the 5x5 routine, which has you training once a week?

Red Dragon, you raise many good points there. I actually know alot of those he has over me, so that could be why.

Perhaps I'll attempt his routine for awhile and see what comes of it.

 

[SofaGeorge]

Time and time again... when I hear guys say their arms are lagging it is either one of two things:

1. choice of exercise

2. form

Usually, they aren't doing primary mass builders. Not all arm exercises are equal.

If they are doing primary mass builders - the form is off.

The problem is - people usually think they ARE doing the best exercise... and that they ARE doing great form - even if they aren't.

The mind can be your deceiver. This is why I periodically ask other people to design my routines rather than doing them myself. I want to take myself out of my own box.

 

[Legion Kreinak2]

Then could you maybe help me there? I use standing bicep curls for biceps, and closegrip bench presses with slightly less than shoulder-width grip for my triceps.

 

[Citruscide]

Time and time again... when I hear guys say their arms are lagging it is either one of two things:

1. choice of exercise

2. form

Usually, they aren't doing primary mass builders. Not all arm exercises are equal.

If they are doing primary mass builders - the form is off.

The problem is - people usually think they ARE doing the best exercise... and that they ARE doing great form - even if they aren't.

The mind can be your deceiver. This is why I periodically ask other people to design my routines rather than doing them myself. I want to take myself out of my own box.

Good advice... now answer my question on CM

C-ditty

 

[SofaGeorge]

Then could you maybe help me there? I use standing bicep curls for biceps, and closegrip bench presses with slightly less than shoulder-width grip for my triceps.

Switch to EZ bar curl as your primary with incline dumbell as your secondary biceps exersize.

Use skull crushers as your primary triceps. Use weighted dips as your secondary... or bring your grip in closer on the close grip bench ... slightly less than shoulder width is too wide to be optimal.

Also, you are a DC'r. It may be important for you to consider tossing DC for a while on your arms and trying another routine for a while.

I'm a huge fan of 5x5... but I will probably be switching to DC for the summer. Why? 'Cuz ya got to shake it up and try other things. That's how you learn.

 

[Legion Kreinak2]

No E-Z bar, but I guess I could buy one. I don't see how that makes it much different.

Skull crushers kill my elbows. I hate them to no end. Dips + Rotator Cuffs = pain. I can make the grip closer, however.

Perhaps I need more frequency and volume in my routines. I'm not doubting that DC works, but maybe that isn't for me. Maybe I'll respond better to something similar to what my cousin uses.

 

[guldukat]

No E-Z bar, but I guess I could buy one. I don't see how that makes it much different.

Skull crushers kill my elbows. I hate them to no end. Dips + Rotator Cuffs = pain. I can make the grip closer, however.

Perhaps I need more frequency and volume in my routines. I'm not doubting that DC works, but maybe that isn't for me. Maybe I'll respond better to something similar to what my cousin uses.

Legion,

1--Don't compare thyself to thy cousin my friend. Besides, I'm sure you've got him on several exercises.

2--One exercise for each of those groups isn't enough.

By that, I mean you need some variation. Your nervous system is burned out on doing those same two exercises over and over again.

I know your options are somewhat limited, but you'll just have to be creative.

You have dumbbells, correct? Then you can do a huge no. of different curls with them.

I'd buy the EZ bar, but not for biceps--for skullcrushers.

I would also consider doing reverse-grip bench presses.

Last but not least, I'd not train arms for a week. Even longer, if you can stand it. Just lop them off your regular workouts.

When you get started back, play special attention to keep your rep range high. I'd try to get into the 16-18 total reps (1 primary set, two rest-pause "sets") range. Alternate BB curls with seated DB curl, alt. w/ incline DB curls. Alternate close-grip press with reverse-grip, then maybe overhead DB extensions, EZ bar skullcrushers?, overhead BB ext.--you name it on that third movement. Dips only to parallel would also be good, and shouldn't aggravate your rotators.

During this time I would also make a concerted effort to take in 50g more protein daily. Hit your stretches with a vengeance. If, after a month, your lifts aren't all up appreciably and you don't notice any arm growth, I would first consider *less* work, not more. That is, drop the rest-pauses and statics. Just train to failure. Compare the two and see which yields better results.

If after three weeks of that (or six weeks total, if your first three weeks go well), you still haven't improved the way you'd like, then and only then you might start thinking about upping the frequency. You could do arms on a schedule like Dogg's old routine.