Ihateeveryone

Alright, a few months back I mentioned something about doing a split where I'd performs compound movements for each body part on Mondays and Tuesdays, and isolation movements on Thursdays and Fridays whilst cutting. So far, I've dropped about 6kg of fat and gut, and my whole body - my back in particular - is more defined than it has been since my 27kg cut last year. Problem is, whilst I've maintained - and even added, again in the case of my back and my delts - my lean body mass, my arms and to a lesser degree my legs are not impressing me at all. Admittedly, I've only been training arms directly for about a year, but up until last week I was basically hitting my arms every day of the week because of my refusal to train biceps with back and triceps with chest.

My split was basically Back, Delts and Tris on Monday and Thursday, and Chest, Biceps and Legs Tuesday and Friday. I'm wondering if I could get some sort of input into a new program that could help add some extra mass to the problem areas.

I was hitting the legs with a total of 10 to 13 sets (depending on when the leg extension was busted) a week, around the 10 rep range; and biceps and triceps were being hit directly each with between 7 and 8 sets, around the 8 rep range. Leg work is basically squats or front squats, some leg press, leg curls and the extensions. Arm work is basically dumbell curls, concentraction curls, hammer curls, close grip bench and dips with extensions occasionally as a pump up movement.

Do I need to make any major changes?

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fredpo

I know when my biceps were lagging a bit, I upped the weight and lowered the reps. Also, I made sure that I used straight bar (for curls) before doing anything else for my bi's. As for triceps, I'd recommend implementing some heavy dips. Dips are the only excercise that hits all three heads of the tricep. And when I mean add weight, I"m assuming you can do about 15 with no weight so adjust to that accordingly. So try upping the weight and lowering reps and start your arms with these two lifts and see if it works for you. I'm not guaranteeing it but my body responded well to it so maybe yours will too

Fred

powerman2000

Here is an arm routine that will shock the crap out of your arms.

Lets say you chose standing barbell curls supersetted with skull crunchers. You would begin by choosing a weight that you could lift for 10 repetitions to failure with both the barbell curls and the skull crunchers. After you have completed this utterly exhausting set, you can only rest 30 total seconds! Then choose a weight you can lift for 9 reps on each. I would imagine the same weight would suffice. Here's what it would look like:

barbell curls supersetted with skull crunchers. The below reps apply to both of these exercises:

Set One: 10 reps a piece
- 30 seconds rest
Set Two: 9 reps a piece
- 30 seconds rest
Set Three: 8 reps a piece
- 30 seconds rest
Set Four: 7 reps a piece
- 30 seconds rest
Set Five: 6 reps a piece
- 30 seconds rest
Set Six: 5 reps a piece
- 30 seconds rest
Set Seven: 4 reps a piece
- 30 seconds rest
Set Eight: 5 reps a piece
- 30 seconds rest
Set Nine: 6 reps a piece
- 30 seconds rest
Set Ten: 8 reps a piece
- 30 seconds rest
Set Eleven: 10 reps a piece
- 30 seconds rest
Set Twelve: 10 reps a piece
- 30 seconds rest
Set Thirteen: 11 reps a piece
- 30 seconds rest
Set Fourteen: 12 reps a piece
- 30 seconds rest
Set Fifteen: 13 reps a piece
- 30 seconds rest
Set Sixteen: 14 reps a piece
- 30 seconds rest
Set Seventeen: 15 reps a piece
- 30 seconds rest:
Set Eighteen: 14 reps a piece
- 30 seconds rest
Set Nineteen: 13 reps a piece
- 30 seconds rest
Set Twenty: 12 reps a piece
- 30 seconds rest

Repetitions are performed in a full pyramid style beginning with 10 repetitions and going to the peak of 4 repetitions and then back up to 15 repetitions.

You would build up more mitochondrial density then you could imagine, shock the muscles into new found growth, and enhance vascularity big time! Again, I would say that your gains would be extremely noticeable on this method! Use it sparingly though, and lower the volume a bit on your other body parts. Definitely increase protein intake, and of course sleep. Only perform this when mass is the goal.

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My workout log http://www.ironmass.com/forums/showthread.php?t=6247

Ihateeveryone

Holy shit.... Could be worth a try

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F**k marijuana - legalise steroids!!


Bart: Ohhh, this place smells, and somethings dripping on me!
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Ihateeveryone

Alright. After careful consideration and discussion with a few training partners, it's my tris that need work. I can do dips without an issue, I love close grip bench press, I can do French presses - but skullcrushers kill me, my shoulders and my elbows. I'm thinking of hitting the chest once a week, and delts and tris on another day, as opposed to the twice a week for chest, delts and tris - it means my tris are being hit four times a week at the moment.

__________________
Bullshit things:

Hippies
Astrology
Rap music
Nu metal
Leg presses
Communism
Nitric Oxide
Left wing politics
Decaf coffee
Fortune cookies
Cutting
Prudes
Wine coolers
Non materialism


F**k marijuana - legalise steroids!!


Bart: Ohhh, this place smells, and somethings dripping on me!
Willie: The smell's manure, and the drippin's manure!

ZackMurphy

If you're not making progress (of you don't FEEL good about your progress), then you might as well make some changes.

Your goal is size, I take it, so you need to come up with a progression that can last for you - not a one-time shicker. Nothing against pm2000's idea, but it's a one-timer, and you need a program shift that can continue for a couple months if you like it. To be honest, I would DO his idea, if you want to give it a shot, but be ready to make a more lasting change, too.

For my bis, which I never trained much (being into powerlifting), I got a spurt of growth recently with various grips of a BB curl, done with perfect form. This means I do them light, elbows slightly forward of my body (for a full ROM at the bottom), and VERY slow eccentric contractions. Add to it some hammer curls, preachers, and cable curls (back to stack, cable between legs). Rep scheme was about 15-10-5. 15 reps near failure, 10 reps VERY near failure, then rep out with about a 5RM.

Tris, same rep plan, with different combinations of tri moves. My split is different, but that's fine. On heavy tri days, I do dips, CGBPs, overhead DB extensions, bench dips... on lighter tri days, I do push downs (pronated and supinated, 2-DB lying extensions, plus something else).

Legs, since all my lifting in the last while has been PL, I continue to do those moves. Good mornings and SLDLs for hams, squats with different foot placements for quads (inner and outer heads). I only use the leg press and power squat for finishing work, as those only seem good for a pump, not for strength, but they might suit your needs. But for squats, I might do up to 7 or 8 sets, working up to a 5RM slowly.
set 1: 10-15 reps at a weight I can pretty easily rep
set 2: add 30-50#
set 3: add 20 more #
etc., until you're at about a 5RM, and max out, but don't fail. If it feels great do another set.
Rest about 1:30.

Just my $0.02. Seems to me you're doing the right things, but you need to crank up the intensity a little bit. That's where most people fail. The don't push themselves. EVERY client I've ever trained mentions that. "Geez, I neer pushed myself like this, I had no idea...."