flexster

I think Im going to try something new for me, maybe not be new for others but, for the next couple of weeks, Im not going to work either my bi's or tri's directly. Most in here believe to do just a few set especially if working them on the same day as either the back or chest. This may or may not work. I know for my bi's, they are already good and sore by the time I finish my back so I think I might be overtraining them some. Im going to try and do around 12 sets for chest and 12 to 15 sets for back on different days of course. We will see if this adds any size to my arms are not.

think I will go for:
3 sets of flat bench pauses
2 or 3 sets of very heavy weight pressing only 6 to 8 inches using the squat rack.
3 sets of incline db's
3 sets of dips for both chest and tri


For back/bi, something like:
2 sets pull ups
2 sets chins(like the way it feels on the lats)
2 sets close grip pull downs
3 sets bent over rows
3 sets seated cable rows or db rows

I will probably go with seated cable rows, the gym I go to only has db's that go up to 120 pounds and I can do 12 or more db rows with them.

How does this sound, good, bad or ok?

flexster

no comments, no one cares?

yellowmoomba

Hey Flexster -

I'm interested in seeing your results. I have cut down on my direct arm reps/sets. I have a similar workout as yours described below (Chest/Tris and Back/Bis on different days). I found my Triceps need a little more direct work compared to my biceps. I only do 4 sets for biceps and 6 sets for triceps.

Please post your :

1) begining arm size

2) Poundage x reps x sets

3) ending arm size

so we can see your progress.

Thanks,
YM

My Journal

"You are born small and weak... you die small and weak... how you look in between is up to you."

flexster

sure thang

flexster

Measured my arms tonight,

right arm - 17inches
left arm - 16 3/4 inches

We will see if they grow any, stay the same or shirnk some from not doing any direct work for either the biceps or triceps. The closet I will come to doing any direct work will be doing chins and dips.

Mex

Very interesting, we'll wait for the update. Supposedly, the Dips should be good for your triceps, and the close grip pulldowns with your palms facing you should work the biceps.

Post your results! I'm using two bicep exercises, but maybe back work is enough?

flexster

Im ashamed of myself, I did back to day and it was pretty good but at the end I did 2 sets for bi's. It might take me a few workouts to get past it.

My workout for the day:

2 sets of pull ups 10 reps
2 sets of chins 10 reps
3 sets of close grip pull downs 10, 10, 8 reps
3 sets of bent over rows with barbell 10 reps
2 sets of bent over rows with db's 10, 8 reps

Then I added 2 sets of alternating cable curls 10, 5 reps

flexster

Well, my little experiment is finished. During the experiment, I gained no size but now after 3 or so workouts doing direct work for the bi's and tri''s, my bi's are looking bigger. Not sure why. Maybe I was overtraining them to begin with and when I stopped the direct work, they recooped some and when I started the direct work again, I spured on some new growth. I will try and get some mearsurements to see if Im right or not.

myCATpowerlifts

thats sounds plausible

As for me, my triceps get a lot of work on my chest routines...
As in i do half the weight on all my tricep workouts usually
But for back my biceps are still pretty strong but my fore-arms arent so...

ive always done push/pull/legs

maybe from now on ill do
day 1 - chest/biceps/shoulders
day 2- rest
day 3- Legs
day 4- rest
day 5- Back/triceps/traps
day 6- rest
day 7- rest