comfortable_pants

this is a contest to see who can make my arms grow the fastest. i've been lifting ever since i was 12, haven't missed a single workout since i was 15, and in this last year i've made some great progress. my arms and calves have always been behind, and when i made my huge jump in weight recently (156 in april to 200 end of the year) my arms didn't grow near as fast as the rest of my body. currently my arms are ~15.25 flexed, wheras my chest is 45.
There is a ton of training literature out there. i could read non-stop until the end of the year and still have much left to learn. In most of my studying i've been focusing on nutrition and supplement, and just studied enough training to get by. i was planning ono catching up on my training studying this year, but with an extremely busy semester at school i'm not sure if i will have to time.

so here's how the contest works. if you have an idea for a training regiment (it doesn't have to be one you created. i can be one that you've read about), present it to me in this log.
here's how you should present the idea:
Name of training

synopsis of how it works (1-5 paragraphs)

breakdown of the routine (what excercises i should do, reps, rest, etc)

link to more articles and information on it (if available)

i will pick 5 or so of the best training ideas and give each of them 4-6 weeks to try out. i will record measurements and take pictures of the progress. at the end of the period, whichever traiging program yields the best results, that person will win a prize.

information about me:
20 years old
200 pounds
~10% bf (estimate)
ectomorph

current training:
i do triceps and biceps on the same day. i focus on "primary" movements (dips, overhead db extensions, close grip bench press, cable pushdowns. for biceps, db curls, barbell curls, spider curls, hammers. i don't do stuff like kickbacks or 21's).
i do 9-12 sets each muscle group. for each excercise i typically do sets of 8,6,4. on some excercises i'll do 8,6,6 (if it's hard to go heavy and maintain form). by doing so i've attained great strength in my triceps, though my biceps are rather weak.

for the next four weeks, i am going to drop the weight by about 10%, do sets of 10, 8, 6 and focus on doing slower reps. This will increase time under tension and hopefully size.

my diet will remain consistent (lean bulking), and my supplementation will change some, and i will consider that in judging. if there are two programs that give equal results, both will win a prize.

remember, my goal here is size. i don't really care much about strength.

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PROD1GY

Whats the prize lol

comfortable_pants

it all depends on how good your program is

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Trick D

Well... I don't know an entire workout for you, but I will tell you what I am doing to help my undersized arms (big chest my friend by the way).

To compensate:
Biceps
3 sets of alternating curls (2 extra reps per set with my left arm because of it being a bit smaller) (35, 35, 45 with good concentrating at the top)
3 sets of straight bar curls (65 x 12, cheat curls with 95 for 2 sets)
3 sets of one arm preachers on machine supersetted with heavy 3 sets of regular machine preachers for 3 good reps.

Triceps (much better than my biceps):
3 sets of pressdowns with angled bar 120 x 12, 140 x 8, 140 x 8
3 sets of ropedowns with rope (depends on how I feel on the weight)
3 sets of bench dips (normally with girlfriend pressing down on back to add weight).

I also do biceps with back doing just 6 sets
Alternating bicep curls, and another exercise. I do reverse grip bent over rows which also overload my biceps.

It is working for me, actually got a good comment from a friend I see in the gym about 1 time every 2 weeks about how I am getting a lot bigger...

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Peaked_18

Don't let someone give you a program. You judge for yourself what works for you and what not.

comfortable_pants

i'm asking for people to give me some ideas to try so that i can judge for myself what works and what doesn't

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skelooth

you could do what I do.... completely neglect arms, purposefully not work arms, do nothing to tax arms.... then find out your arms are still getting bigger even while in a caloric defecit :blue:

Genetically I just have big arms, but if I WANTED to grow my arms this is how i'd do it.....

I'd have an "arm day" once every two weeks. It would be high weight low rep... basically 5x5... Skull crushers, seated tricep extensions, hammer curls, and preacher curls.

That's it. I've found that if I don't work my arms specifically they will actually grow. I think it's because they get enough tax from back and chest lifts.... but i'm a bad person to be giving advice. I was just born with big arms. My arm is a little over 17" flexed cold and I haven't even been lifting a full 2 years yet.

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http://loseover100lbs.com/misc-f7.html

Peaked_18

This is bullshit...

skelooth

Bragging rights

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http://loseover100lbs.com/misc-f7.html

skelooth

I don't think so. He doesn't have to take and use any program someone gives him, but someone might say something to give him a new idea to try. It's all about trial and error to find what works for you, no?

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http://loseover100lbs.com/misc-f7.html

Peaked_18

Uhh, shouldn't be something were he tries some made up routine for his arms to try out and think well in this little one day period did I grow 1" to make my arms bigger? No, I'll try the next one.

Trial and error only works with you and yourself.

.

Lift

Personally I'd pick one exercise i:

like
dont like
have never done

for bi's and same for tris

2 sets each, 12 set total, new arm day routine is complete.

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MrLiftALot@hotmail.com

"King Kong Ain't Got Sh*t On Me..."

DJSTARER

Your arms will grow. Just go heavy on the compound moves.

Do you have big legs? I know my arms grew best when I squated....

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My philosophies on training:

"Extreme training yields extreme results"

"Just because you can, does not mean you should"

"The best program is the one you are not doing"





Penn State Powerlifting-181 lb weightclass

PGA Professional of America


Current Stats:
474 Squat
601 Deadlift
320 Bench


Goals for next training cycle:

500lbs squat and a total over 1400 in competition

comfortable_pants

i'll be trying each program for 1-2 months, not one day

so if i take advice from someone it won't work?

if you don't like what i'm doing, then just stay out of the thread. i'm just trying to get some advice for my arm training and make it excited by offering a prize to whoever's program works best for me. i don't see how you would have such a problem with that

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Peaked_18

It will work for you, just eat, Olympic squat, deadlift, a bit of bicep work, heavy triceps work, and you should be good to go.

And don't go to failure and perform a second workout per week for arms and you should grow. Follow some guidelines and fill in the blanks (its all you need).

comfortable_pants

you know, i was actually considering this for a while. i didn't do shoulders for a while (due to joint problems and injuries) and my delts actually grew faster than before. however, i've always had good delts. i've never had big legs, and when i went a year or so with light leg workouts due to injuries, they lost all their size. since my arms are like my legs (always have been slow growers) i don't think it will work on me. also, i don't use my arms that much when doing back and chest (i have unusual form on these that really focuses on the primary muscle)

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Andrew69

Ill give it a go
First you need to do a little work for me and tell me what your 10RM would be on the following exercises.

Close grip chins and high cable curls
Parallel bar dips and overhead tricep extensions

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comfortable_pants

close grip chins - bodyweight
high cable curls - haven't done these in over two years, and i don't remember what weight
dips - bodyweight plus a 45lb plate
overhead extensions - 90lb db's

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