What changes can be made to focus this on bigger arms? - UK-Muscle Body Building Community

ostego · 17-12-2007, 11:25 PM

so at the moment, im doing 5 x 5 of squats, benching and rows on a monday and friday, and squats, military, deadlifts and chins on a wednesday.

I haven't really seen or felt much strain on the arms with this.

Especially with the benching, when i started about 6 weeks ago i was expecting the benches to be the main arm builder and really burn the arms, however, when doing them i find myself not really feeling much pain, but simply not being able to lift the bigger weight towards the end of the 5 sets! Obviously this is natural, but i was just expecting to feel more more of a strain in the upper arm (the bit between the shoulders and fore-arm! Dont know the muscle groups, sorry!), but i seem to feel more of the weight being taken by my chest and fore-arms when benching. Is maybe my grip too wide or something!? Or is this just normal!? Or have i got it all completely wrong.

Similarly, i want to really focus on my arms now. I've got big thighs (muscle, not fat!) from 2 years of rowing that i recently quit, but also which exercises will give me bigger and wider calves.

SO, how can i change that routine to make it more central to my arms and much less urgently and importantly, my calves!

Sorry if i come across as a complete newbie.... thats quite simply because relatively i am!

Thanks for your help.

NeilpWest · 18-12-2007, 07:39 AM

Hi mate

For my arms i do wide grip chins, then seated rows and bent over rows. Then alternate arm curls with dumbells seated straight back 3 sets of 14 so 7 each side, then do some hammer curls. The next week ill change one thing on my back and do the same with my arms except ill do more of an incline seated position, doing incline and upright will hit both the heads and then hammers are neutral and also work your brichiallis. With the odd isolation thrown in every now and then i find this works well for me.

Then tricep the bigger muscle do your benching i alternate weekly between smith and dumbell, pec dec pull overs etc whatever you like doing then weighted dips pull downs and over head pulls with the rope if your gym has one 3 sets of each 6-10reps for me job done.

Hope this helps.

**big** · 18-12-2007, 07:45 AM

It sounds like you are doing a routine written by someone like Pendlay or Madcow.

In which case, DON'T CHANGE A THING!

This is the exact kind of routine you need at your level. Your arms WILL grow with the rest of your body. Don't try to waste time focussing on arms, when you really need to be recovering from all of the squatting/benching/etc on the program.

Just leave things alone. Don't worry about whether it "feels" like things are burning - instead focus solely on adding weight to the bar for your core lifts.

NeilpWest · 18-12-2007, 07:48 AM

Quote:

Originally Posted by big

It sounds like you are doing a routine written by someone like Pendlay or Madcow.

In which case, DON'T CHANGE A THING!

This is the exact kind of routine you need at your level. Your arms WILL grow with the rest of your body. Don't try to waste time focussing on arms, when you really need to be recovering from all of the squatting/benching/etc on the program.

Just leave things alone. Don't worry about whether it "feels" like things are burning - instead focus solely on adding weight to the bar for your core lifts.

Thats a very good point big good info.

**Nytol** · 18-12-2007, 09:44 AM

Quote:

Originally Posted by big

It sounds like you are doing a routine written by someone like Pendlay or Madcow.

In which case, DON'T CHANGE A THING!

This is the exact kind of routine you need at your level. Your arms WILL grow with the rest of your body. Don't try to waste time focussing on arms, when you really need to be recovering from all of the squatting/benching/etc on the program.

Just leave things alone. Don't worry about whether it "feels" like things are burning - instead focus solely on adding weight to the bar for your core lifts.

I 100% agree, IMO yours is one of the most sensible routines I have seen posted.

Liam · 18-12-2007, 10:38 AM

I do a basically the same routine and its working really well for me. Just keep working on it and eat well you'll see the gains soon

Chris4Pez · 18-12-2007, 08:13 PM

same as what ever1 else said dont change anything stick to compound movements and the gains will come what you have got to remember is your arms especially your bi's are one of the smallest mucles but yet every1 focuses on them cus they are known as an ego muscle!

TBH be patient and the gains will defo come!

Lux · 18-12-2007, 09:02 PM

I've recently been doing a full body 2 days a week routine.
Palm facing pullups and just one set of weighted tri dips amongst other exersises (no calf raises). So not exactly isolating bi's, tri's or calves.

In 7 weeks chest/back and quads/hams grew at small but steady levels. Arms and calves stayed same for 4 weeks but in the last 3 weeks they have both grown an inch!!

Taking a little break from this type of training but will be having a go at same style in the future.

Moral of the story? Stick to what you are doing, the smaller stuff will catch up

Bulldozer · 18-12-2007, 09:08 PM

As Big said, it looks like a starr/pendlay/rippetoe variant.

Dont change what is proven to work bud ;)

Your arms will grow, trust me.

genan · 19-12-2007, 10:44 PM

compounds all the way! it`s impressing when someone starting out uses words like 5x5, squats and deadlifts in one sentence. it seems whoever gave you advice on your routine knows what he is doing, so stick with it.

ostego · 20-12-2007, 02:40 AM

hmmm, ok then! Looks like its here to stay. Have been doing this for only 5 weeks or so, and have been lifting an extra 2 kilos or so each week in all aspects.

Also, would i be right in saying that to get better definition and tone to my muscles (especially the abs) maybe 30 mins cardio on tuesdays and thursdays would be good?

thanks.

**big** · 20-12-2007, 07:33 AM

Yes, a bit of cardio on your non-lifting days is sensible.

**Nytol** · 20-12-2007, 08:36 AM

Quote:

Originally Posted by ostego

hmmm, ok then! Looks like its here to stay. Have been doing this for only 5 weeks or so, and have been lifting an extra 2 kilos or so each week in all aspects.

Also, would i be right in saying that to get better definition and tone to my muscles (especially the abs) maybe 30 mins cardio on tuesdays and thursdays would be good?

thanks.

That is perfect mate, once you can bench 140 for reps and chin with 40kg around your waist your arms will be much bigger, I guarantee it, but it is a slow consistent process.

BEEF CAKE · 20-12-2007, 10:44 AM

What everyone else says. I only do 2 exercises for my bi's and tri's a week every other lift i do also works them out so why over work them. Im seeing loads of gains from the less is more approach compared to some guys at my gym who clearly overcook their muslces especially the ego muslces and they wonder why im getting bigger than they are when i do less.

Five-O · 20-12-2007, 11:46 AM

Quote:

Originally Posted by BEEF CAKE

What everyone else says. I only do 2 exercises for my bi's and tri's a week every other lift i do also works them out so why over work them. Im seeing loads of gains from the less is more approach compared to some guys at my gym who clearly overcook their muslces especially the ego muslces and they wonder why im getting bigger than they are when i do less.

Good post mate, there are a lot of lads on here who advocate the less is more theory which I also tend to use, ppl don't realise just how much recovery is needed to grow or feel "small" if they don't train 4-5 times per week.

I still see guys doing the same routines, same reps, same poundages, and look the same year after year.

Its all about progression on a small scale and keeping track of the improvements.

17-12-2007, 11:25 PM	#1 (permalink)
ostego Newbie Trainer Join Date: Nov 2007 Posts: 22	What changes can be made to focus this on bigger arms? so at the moment, im doing 5 x 5 of squats, benching and rows on a monday and friday, and squats, military, deadlifts and chins on a wednesday. I haven't really seen or felt much strain on the arms with this. Especially with the benching, when i started about 6 weeks ago i was expecting the benches to be the main arm builder and really burn the arms, however, when doing them i find myself not really feeling much pain, but simply not being able to lift the bigger weight towards the end of the 5 sets! Obviously this is natural, but i was just expecting to feel more more of a strain in the upper arm (the bit between the shoulders and fore-arm! Dont know the muscle groups, sorry!), but i seem to feel more of the weight being taken by my chest and fore-arms when benching. Is maybe my grip too wide or something!? Or is this just normal!? Or have i got it all completely wrong. Similarly, i want to really focus on my arms now. I've got big thighs (muscle, not fat!) from 2 years of rowing that i recently quit, but also which exercises will give me bigger and wider calves. SO, how can i change that routine to make it more central to my arms and much less urgently and importantly, my calves! Sorry if i come across as a complete newbie.... thats quite simply because relatively i am! Thanks for your help. __________________ HOW did i managed to de my hair orange!

18-12-2007, 07:39 AM	#2 (permalink)
NeilpWest Training Hard Join Date: Aug 2007 Location: Essex Posts: 884	Re: What changes can be made to focus this on bigger arms? Hi mate For my arms i do wide grip chins, then seated rows and bent over rows. Then alternate arm curls with dumbells seated straight back 3 sets of 14 so 7 each side, then do some hammer curls. The next week ill change one thing on my back and do the same with my arms except ill do more of an incline seated position, doing incline and upright will hit both the heads and then hammers are neutral and also work your brichiallis. With the odd isolation thrown in every now and then i find this works well for me. Then tricep the bigger muscle do your benching i alternate weekly between smith and dumbell, pec dec pull overs etc whatever you like doing then weighted dips pull downs and over head pulls with the rope if your gym has one 3 sets of each 6-10reps for me job done. Hope this helps. Last edited by NeilpWest; 18-12-2007 at 07:44 AM.

18-12-2007, 07:45 AM	#3 (permalink)
big Super Moderator Join Date: Sep 2004 Location: Beer me Posts: 5,184	Re: What changes can be made to focus this on bigger arms? It sounds like you are doing a routine written by someone like Pendlay or Madcow. In which case, DON'T CHANGE A THING! This is the exact kind of routine you need at your level. Your arms WILL grow with the rest of your body. Don't try to waste time focussing on arms, when you really need to be recovering from all of the squatting/benching/etc on the program. Just leave things alone. Don't worry about whether it "feels" like things are burning - instead focus solely on adding weight to the bar for your core lifts. __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

18-12-2007, 10:38 AM	#6 (permalink)
Liam Learning and Improving. Join Date: Jun 2007 Location: Newcastle / Hull Posts: 1,183	Re: What changes can be made to focus this on bigger arms? I do a basically the same routine and its working really well for me. Just keep working on it and eat well you'll see the gains soon

18-12-2007, 08:13 PM	#7 (permalink)
Chris4Pez “If you can dream it, you can do it.” Join Date: Sep 2007 Location: UK Posts: 1,056	Re: What changes can be made to focus this on bigger arms? same as what ever1 else said dont change anything stick to compound movements and the gains will come what you have got to remember is your arms especially your bi's are one of the smallest mucles but yet every1 focuses on them cus they are known as an ego muscle! TBH be patient and the gains will defo come!

18-12-2007, 09:02 PM	#8 (permalink)
Lux a bit mental Join Date: Mar 2006 Location: Tewkesbury Posts: 221	Re: What changes can be made to focus this on bigger arms? I've recently been doing a full body 2 days a week routine. Palm facing pullups and just one set of weighted tri dips amongst other exersises (no calf raises). So not exactly isolating bi's, tri's or calves. In 7 weeks chest/back and quads/hams grew at small but steady levels. Arms and calves stayed same for 4 weeks but in the last 3 weeks they have both grown an inch!! Taking a little break from this type of training but will be having a go at same style in the future. Moral of the story? Stick to what you are doing, the smaller stuff will catch up

18-12-2007, 09:08 PM	#9 (permalink)
Bulldozer craving a pizza :( Join Date: Nov 2006 Location: Kent Posts: 2,395	Re: What changes can be made to focus this on bigger arms? As Big said, it looks like a starr/pendlay/rippetoe variant. Dont change what is proven to work bud ;) Your arms will grow, trust me. __________________ If fifty million people say a foolish thing, it is still a foolish thing. ~ Anatole France To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

19-12-2007, 10:44 PM	#10 (permalink)
genan 100% natty, 100% sexy Join Date: Jul 2007 Posts: 293	Re: What changes can be made to focus this on bigger arms? compounds all the way! it`s impressing when someone starting out uses words like 5x5, squats and deadlifts in one sentence. it seems whoever gave you advice on your routine knows what he is doing, so stick with it.

20-12-2007, 02:40 AM	#11 (permalink)
ostego Newbie Trainer Join Date: Nov 2007 Posts: 22	Re: What changes can be made to focus this on bigger arms? hmmm, ok then! Looks like its here to stay. Have been doing this for only 5 weeks or so, and have been lifting an extra 2 kilos or so each week in all aspects. Also, would i be right in saying that to get better definition and tone to my muscles (especially the abs) maybe 30 mins cardio on tuesdays and thursdays would be good? thanks. __________________ HOW did i managed to de my hair orange!

20-12-2007, 07:33 AM	#12 (permalink)
big Super Moderator Join Date: Sep 2004 Location: Beer me Posts: 5,184	Re: What changes can be made to focus this on bigger arms? Yes, a bit of cardio on your non-lifting days is sensible. __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

20-12-2007, 10:44 AM	#14 (permalink)
BEEF CAKE work in progress Join Date: Dec 2007 Location: Jersey Posts: 39	Re: What changes can be made to focus this on bigger arms? What everyone else says. I only do 2 exercises for my bi's and tri's a week every other lift i do also works them out so why over work them. Im seeing loads of gains from the less is more approach compared to some guys at my gym who clearly overcook their muslces especially the ego muslces and they wonder why im getting bigger than they are when i do less.

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