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  George Spellwin's ELITE FITNESS Discussion Boards
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Author Topic:   arm development update
SSMAN
Pro Bodybuilder
(Total posts: 822)
posted July 11, 2000 02:17 AM     Click Here to See the Profile for SSMAN   Click Here to Email SSMAN     Edit/Delete Message UIN: 74456922
About 5 weeks ago I created a thread discussing my disappointment with my arm development. My arms seemed to pale in comparison to the rest of my body.

I made a few adjustments to my arm training and added 1 1/4" to my arms in 5 weeks. Here is a summary of my changes:

OLD ARM TRAINING SCHEDULE

biceps

standing curls (curl bar) 4 x 6-8 reps
preacher curls 4 x 6-8 reps
alternating dumbbell curls 4 x 6-8 reps
concentration curls 3 x 10-12 reps

triceps

close grip bench press 4 x 6-8 reps
french press 4 x 6-8 reps
pushdowns 4 x 6-8 reps
kickbacks 3 x 10-12 reps

My arms were lagging at 17 1/4"....so I made the following changes:

standing curls (straight bar) 3 x 10-12 reps
close grip bench press 3 x 10-12 reps
alternating dumbbell curls 3 x 10-12 reps
pushdowns 3 x 10-12 reps
cable curls (curl bar) 3 x 10-12 reps
french press 3 x 10-12 reps

The workout is done in that exact order....alternating bicep and tricep movements. My arms were severely overtrained (too many sets and too often)......I only hit them every 10 days and they're responding very well. I'm up to 18 1/2" and it's only been 5 weeks. I just wanted to share this for those who are having the same problem I was.


[This message has been edited by SSMAN (edited July 11, 2000).]

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Harleyguy
Pro Bodybuilder
(Total posts: 159)
posted July 11, 2000 02:23 AM     Click Here to See the Profile for Harleyguy   Click Here to Email Harleyguy     Edit/Delete Message
Thanks for the info bro.I'm just in the process of changing my routine right now and I think I will give that a try.

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aahthit
Pro Bodybuilder
(Total posts: 215)
posted July 11, 2000 02:23 AM     Click Here to See the Profile for aahthit   Click Here to Email aahthit     Edit/Delete Message
Once again, SSMAN comes from behind with the killer post. I've been looking for something different for arms lately.

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greenhouse
Pro Bodybuilder
(Total posts: 295)
posted July 11, 2000 02:24 AM     Click Here to See the Profile for greenhouse   Click Here to Email greenhouse     Edit/Delete Message UIN: 43682495
Nice one SS, if you decided that you were over-training your arms, then I am asshamed to post routine.

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FLEXMEX
Pro Bodybuilder
(Total posts: 161)
posted July 11, 2000 02:36 AM     Click Here to See the Profile for FLEXMEX     Edit/Delete Message
hey bro congrats..but be careful with the strait bar curls.it puts hella pessure on the wrists.i used them for my main mass builder for a couple months a now my wrists hurt like shit

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GOD DAMN.....ITS GOOD TO BE ME !!!

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Gymmyaus
Amateur Bodybuilder
(Total posts: 62)
posted July 11, 2000 02:48 AM     Click Here to See the Profile for Gymmyaus     Edit/Delete Message
I have overtrained my arms for years and they held at 17" pumped.
I did exactly the same thing, cut my sets down, added a couple of reps, I also alternate between Bi's and Tri's. I change my exercises every two weeks for added muscle confusion and now one year later I'm sitting pretty at 19" pumped.
I hope every brother reads your post SSman, it will save them a lot of wasted time!!

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gearface
Pro Bodybuilder
(Total posts: 382)
posted July 11, 2000 03:00 AM     Click Here to See the Profile for gearface   Click Here to Email gearface     Edit/Delete Message
Thanx man I'll try it.

------------------
Lift until u can't...... and then some.

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scooby
Pro Bodybuilder
(Total posts: 112)
posted July 11, 2000 03:40 AM     Click Here to See the Profile for scooby   Click Here to Email scooby     Edit/Delete Message

Damn, 1 1/4 of an inch in five weeks!! Thats super duper trooper

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skg
Amateur Bodybuilder
(Total posts: 70)
posted July 11, 2000 07:13 AM     Click Here to See the Profile for skg   Click Here to Email skg     Edit/Delete Message
congratulations! we are waiting before and after pics...

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happymf'er
Pro Bodybuilder
(Total posts: 188)
posted July 11, 2000 07:32 AM     Click Here to See the Profile for happymf'er   Click Here to Email happymf'er     Edit/Delete Message
damn good info bro!!!

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ThePitbull
Pro Bodybuilder
(Total posts: 416)
posted July 11, 2000 10:18 AM     Click Here to See the Profile for ThePitbull   Click Here to Email ThePitbull     Edit/Delete Message UIN: 75689837
Great gains bro, keep us informed.

Pitbull

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OMEGALOS
Pro Bodybuilder
(Total posts: 228)
posted July 11, 2000 11:52 AM     Click Here to See the Profile for OMEGALOS   Click Here to Email OMEGALOS     Edit/Delete Message
SSMAN, thats great! I've always found supersetting bi's and tri's the best way to work arms (for me). I hardly ever train tri's w/o bi's or vice versa. Usually i do, 2-3 exercises for bi's and 3-4 for tri's, total of around 8 sets for bi's and around 10 for tri's. Arms are one of my forte's, just a tad over yours, for now at least =)

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Concieve, believe, achieve! Kaz

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easton
Pro Bodybuilder
(Total posts: 148)
posted July 11, 2000 12:08 PM     Click Here to See the Profile for easton   Click Here to Email easton     Edit/Delete Message UIN: 28380265
its so hard to convince yourself that less is better, i may try your routine, but i wanna see some pics first!

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DREXX
Pro Bodybuilder
(Total posts: 319)
posted July 11, 2000 12:09 PM     Click Here to See the Profile for DREXX   Click Here to Email DREXX     Edit/Delete Message
I respect SSMAN very much and admire him since he knows his shit and he is a monster at 296lbs.

No disrespect but one thing he forgot to mention is that he gained like 25-30lbs in the last 5 weeks. The arm development is due mostly to weight gain in my opinion.

By adding 10lbs of mass doing only the basics Squat, Bench and Deadlifts most will gain atleast 1/2" on there arms with no arm training.

Just my 0.02$

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Jeff_rys
Pro Bodybuilder
(Total posts: 426)
posted July 11, 2000 03:16 PM     Click Here to See the Profile for Jeff_rys   Click Here to Email Jeff_rys     Edit/Delete Message
bump

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Jeff

Don't look back, life is too short

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tank
Amateur Bodybuilder
(Total posts: 18)
posted July 11, 2000 03:22 PM     Click Here to See the Profile for tank   Click Here to Email tank     Edit/Delete Message
by any chance are you from massachusettes?

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bgriff
Pro Bodybuilder
(Total posts: 543)
posted July 11, 2000 03:24 PM     Click Here to See the Profile for bgriff   Click Here to Email bgriff     Edit/Delete Message UIN: 58153208
good info bro thanx!!

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"TIME TO GROW!!!!!!"

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charlie
Pro Bodybuilder
(Total posts: 377)
posted July 11, 2000 03:34 PM     Click Here to See the Profile for charlie   Click Here to Email charlie     Edit/Delete Message UIN: 70980501
SSMAN. That is a mirror image of what i do, only i do mine every 7 days not 10.
My arms were 18 at the beginning of my current cycle, they are now just over 19 COLD! so i will vouch for your system!
bicep,tricep,bicep,tricep

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***** K A R M A *****
For every ACTION there is a REACTION !

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SSMAN
Pro Bodybuilder
(Total posts: 822)
posted July 11, 2000 03:42 PM     Click Here to See the Profile for SSMAN   Click Here to Email SSMAN     Edit/Delete Message UIN: 74456922
Drexx......I did pack on quite a bit of weight in the last 5 weeks of my cycle, but prior to making adjustments to my arm training they lagged considerably in comparison to the rest of my physique. Check out my cycle summary and you'll see that I had tremendous gains early in my cycle as well, but I couldn't get my arms to respond to anything. Pre-cycle (11 weeks ago) my arms were only 17" and looked like twigs on my 245 pound frame. Now I'm at 296 with 18 1/2" arms....still lagging, but finally responding and showing an interest in catching up

SKG.....a series of pictures will be posted after my cutting cycle. An artist never shows his work before it's complete.

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kram696969
Pro Bodybuilder
(Total posts: 354)
posted July 11, 2000 05:01 PM     Click Here to See the Profile for kram696969   Click Here to Email kram696969     Edit/Delete Message UIN: 15497701
good work

kram-mark
just do'in my best...

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DREXX
Pro Bodybuilder
(Total posts: 319)
posted July 12, 2000 12:24 AM     Click Here to See the Profile for DREXX   Click Here to Email DREXX     Edit/Delete Message
SSMAN: I am glad you made good progress and I just meant to bring a litlle insight that's all. No disrespect because you are the shit

Anyway on a side note. At 200lbs and 5'6" I had 17 1/2" arms. I guess I should be glad

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eastarr
Pro Bodybuilder
(Total posts: 124)
posted July 12, 2000 12:55 AM     Click Here to See the Profile for eastarr   Click Here to Email eastarr     Edit/Delete Message
Just a question. It sounds like your before routine was more of a power type exercise. low sets with low reps. were you using heavier weights compared to your revamped workout.

i am just curious. i just fiished my dbol cycle and lifted for power. i did the same amount of sets and reps basically on mine as you did on your first one.

i started before my cycle at 17 inch arms cold. I finshed at 18 1/2 cold and 19 1/4 give or take a 1/8 ich or so dependant on how i held the tape.

did you change up your routine for definition or was it just to try somethng diff.

just curious. my second cycle i want to try something diff. i may try yours.

Thanks!

Here is what i am doing now. tearit apart bros':

Biceps: ~standing db curls 3 sets 12 @ 40 # (6 per arm)
~standing db 3/12/50
~Preacher 1/10/85
2/10/95
1/5-8/105

Triceps: (Always on bench days, when you go heavy your tris get the workout already)
~Tricep cable pushdowns:
3/15/180
2/10/200
2/8-10/220 all close grip.

That is all. It doesn't sound like much, but it works for me. tear it up guys.

Thanks bros'!

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"Pain is weakness leaving the body>>>"

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sour jerk
Amateur Bodybuilder
(Total posts: 61)
posted July 12, 2000 01:04 AM     Click Here to See the Profile for sour jerk   Click Here to Email sour jerk     Edit/Delete Message
your old training routine had way too many sets plus the reps were too low as well...
dont forget these are small muscles we're dealing with here..any way congrats and keep those babys growing..
ps..an inch on the arm is about 15 pounds overall...
pps..296 damn bro whats the bf% like


the sour jerkkkkk?

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bignate73
Pro Bodybuilder
(Total posts: 1145)
posted July 12, 2000 03:00 AM     Click Here to See the Profile for bignate73   Click Here to Email bignate73     Edit/Delete Message UIN: 65081685
........sick........just sick......

bro you should have let me know, i would have put you through the ringer on arms. i take no mercy there. but sounds like you got the old guns figured out as it is. hehe.

and....im getting tired of saying congrats or good job....hehe.

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Peace!Nate out.


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MrD
Amateur Bodybuilder
(Total posts: 10)
posted July 12, 2000 04:36 AM     Click Here to See the Profile for MrD   Click Here to Email MrD     Edit/Delete Message
I would have to agree with bignate! I hit my arms every 8 days like a mother fucker! Standing bb curl 8 to 12 reps 4 sets 135lbs 145lbs 150lbs 155lbs. Sit down db curls same as above 60lbs 70lbs 75lbs 80lbs. Sit down incline curls! 50lbs, 55lbs, 60lbs, 70lbs! Then preacher curls! 100, 110, 120, 125. I do bi's on a seperate day and tri's on a seperate day all by them selves. Try that just do one muscle group for 3 days then rest and then another 3 days then rest! Lot's of recuperation time and alot of focus on that one muscle. My opinion whatever it's worth. MrD

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