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05-21-2007, 08:15 AM
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Arms not responding
I',m 5'6", 70 Kgs and have been working out for the past one year. Improvement is seen on majority of the body parts, however, my arms are just not responding. I used to workout individual body parts :-
Monday - Back Tuesday - Chest Wednesday - Shoulders Thursday - Bisceps Friday - Triceps Saturday - Legs Sunday - Off From past three months I have changed my workout plan Monday , Wednesday & Friday - Chest, Back, Legs Tuesday, Thursday & Saturday - Shoulders, Bisceps & Triceps Sunday - Off I really need to see some improvement in my arms...kindly help/suggest 
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05-21-2007, 09:28 AM
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Your arms are not growing because you are overtraining them severely.
They get virtually no rest and get worked 6 straight days????? WTF? Monday , Wednesday & Friday - Chest, Back, Legs The triceps are heavily involved in benching and the biceps are heavily involved in all back exercises that are pulling movements (rows, etc). So your arms are being worked every other day throughout the week just with these scheduled days. Tuesday, Thursday & Saturday - Shoulders, Bisceps & Triceps And now you kill the arms with isolation exercises every other day on top of the other work they get...wow! So again, basically your arms are getting worked for 6 straight days!!! NO REST = NO GROWTH I'd switch to TWICE PER WEEK TRAINING. Maybe a push/pull routine like this M- Back/Leg/Biceps T - Chest/Shoulders/Triceps W - Off T- Back/Leg/Biceps F - Chest/Shoulders/Triceps S - Off S - Off The Biceps get hit on Monday, then they get 2 full days of rest to recover before hitting them again and then they get 3 days recovery.... and the same principle applies to triceps. This is a much more effective way of training
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05-21-2007, 09:46 AM
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Definately training way too much, my friend. You have to change that routine to get some rest in there because rest is one of your friends to help you grow along with diet and a good routine.
Take a look around in the logs for some routine ideas, and what BGLD posted is good as well. You need rest in there.
__________________
Rated "U" for Unbreakable - Criers, Whiners, Complainers, Quitters, and Excuse Makers NOT TOLERATED!
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05-23-2007, 10:14 AM
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Well the routine I listed above, is what I am doing now.
These are the exercises I am using currently. You can alter it to fit your training, but this schedule of training is far superior to what you are doing now, so I highly suggest the change. Mon - Chest/Shoulders/Triceps Flat bench Flyes Military Press Lateral side raises Rear lateral raises Cable Pressdowns Barbell extensions Tue - Back/Legs/Biceps Wide grip pulldowns Seated cable rows Bent over BB rows High face pulls Shrugs BB curls DB incline curls Hammer curls Calf raises Wed - OFF Thur - Chest/Shoulders/Triceps Incline bench Incline flyes Arnold presses Lateral Side raises Rear raises Rope pressdowns Skullcrushers Fri - Tue - Back/Legs/Biceps Deadlifts Squats Shrugs Preacher curls Spider curls DB curls
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05-23-2007, 10:19 AM
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I hear my back telling me fvck you!
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05-23-2007, 10:26 AM
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__________________
"If you wanna gain muscle, you gotta EAT muscle!" Age:18 6'1 230 lbs. 225lbs Bench Reps:12 40 Yard Dash:4.85 I play some football.
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05-23-2007, 10:43 AM
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I do them together for a few weeks at a time to kick up the intensity.
But "most people" should seperate on different days of course, especially newbs. Normally I do something like this.... Tue - Back/Legs/Biceps Deadlifts Bent over BB rows Shrugs BB curls DB incline curls Hammer curls Calf Raises Fri - Tue - Back/Legs/Biceps Squats W/G pulldowns Seated rows Face pulls Preacher curls Spider curls DB curls
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05-23-2007, 11:05 AM
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Monday- Chest, shoulders, triceps Wednesday- Back, biceps Friday- legs
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05-23-2007, 11:22 AM
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Anything is an improvement from what he is doing now
But a newb can certainly do my split, it just needs to be toned down, more basic. Lets use Chest/Shoulders/Tricep day as an example for a newb. Here would be my recommendation Flat bench Incline bench Military Press BB extensions Basic, yet mostly compound movements..>Much less volume making it totally possible for a newb
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05-23-2007, 05:30 PM
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Edit: I just looked at what this thread was about, and nobody has said anything about eating more. If you're arms are going to grow an inch, most people had better expect to put some serious poundage on the scales... It varies for everyone based on their size, but if he wants to see the tape move, he needs to be gaining a lot of weight... I have no idea what you're doing, but if it isn't centered around some heavy ass benching, squatting and deads don't expect your arms to grow. Last edited by musclesntx; 05-23-2007 at 05:32 PM.
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05-23-2007, 05:35 PM
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Monday- legs Wednesday- Push Friday- pull
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05-23-2007, 05:57 PM
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exactly, lots of benchin squattin deadliftin eatn and sleepin. arms WILL grow then
__________________
"If you wanna gain muscle, you gotta EAT muscle!" Age:18 6'1 230 lbs. 225lbs Bench Reps:12 40 Yard Dash:4.85 I play some football.
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05-23-2007, 05:58 PM
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Yep, at 70kg, I'd be concerned with making EVERYTHING GROW. The arms will follow, just feed the snakes.
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05-23-2007, 09:50 PM
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even tho hes got 2 days considered back/legs he is NOT doing squats and deads twice...the one leg day the only leg work he does is calves
Push, pull, Legs is your friend...simple and very effective dont over analyze...just move as much weight as u can on the compounds, eat and sleep.
__________________
age 19 the numbers are rising
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05-23-2007, 10:48 PM
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This has probably already been mentioned but.......
Set your priorities 1) Consistancy 2) Diet. You need calories, alot of calories, alot of calories from protein. 3) Heavy compound movements. So heavy that you cant do more than 5 reps. Sets to failure should not be the norm. 4) Heavy isolation movements to supplement your heavy compounds. 5) Rest for your body, and rest for your mind. Dont overdo it. More is not better. 6) Come to understand how your body feels after your workout and the following days. Make that mind body connection so you can learn to adjust your routine to suit your own physical abilities. Follow these guidelines and your arms will grow along with the rest of your body as well. Then again. If your arms are like my shoulders, you just might be SOL. 
__________________
Founder of F.A. (Fatceps Anonymous)
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05-24-2007, 12:29 AM
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Going off of the whole routein suggestion and adding to Traps. I think finding out how to read your body is a HUGE thing when it comes to anything to do with health. Everyones different. What works for some might not work for you.
With that said, you can keep going through the movements and yes you will gain. Or you can read your body and maximize your gains. I can tell if its going to be a good day even before I walk in the gym. I have read my body enough to know that a bowl of cereal and 2x honey oat granola bars give me more pre workout energy than the average NO product. But as a starter package, eat alot and lift heavy.
__________________
Weight: 182 Height: 5'10 Bench: 225x4 Squat: 285x8 Dead: 340x6
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05-24-2007, 06:33 AM
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