Thread: HEY i work the same musles 2 times a day every day is this bad

possibly the worst arm routine I have ever heard of...

well i am 14 and i just started working out i thought the more i worked out the stronger i would be

nope, your body needs to recover after each training session. if you were training to increase the endurance in your arms your routine would work.

There isn't anything wrong with that workout if you don't want to gain any mass and instead want to just have strong muscles with plenty of endurance.

You will have to work a particular set of muscles no more than 2 times a week and not be able to lift the weight more than 12 times for a specific excercise on the first set. That is what you will have to do to get ANY mass, really. You should probably be working so that you can only perform an excercise 6-8 times for 4-5 sets and work each major muscle group out once a week.

There are plenty of threads already out there on how to put on muscle though. Read the stickies at top.

The stickied threads are a lot smarter than I am

All I can say is you'll be causing overtraining pretty quickly.

& you won't progress or grow or get stronger.

Try adding some other exercises in there instead of working just the beach muscles. To build a balanced physique you need to work it all. Just because your 14 doesn't mean you can't train your whole body. You can go to most gym's and for a small fee a trainer will show you a complete body workout that is ideal for your age, rather than training incorrectly. Its better to learn how to train right now rather than later so you can avoid overtraining and injuries. It will definitely be worth it down the road.

Working your arms exclusively is absurd. Arms become massive when your triceps grow, so what you're doing is negligible in terms of wanting your arms to get big.

Here's the golden rules:
1.)Muscles grow out of the gym. (meaning the stimulation from working out can only be so much, then while you rest, you grow)

2.)Muscles grow in the kitchen. (muscles will grow excessively slow if your diet is bad; you need to eat 1-1.5x your bodyweight in protein a day and a lot more calories then you burn in a day 2500-3000)
***This isn't valid for beginners though, they recieve the same growth without the diet***

P.S. That arm routine blows.

o well i am a reel noob to this all so if any one can tell me other work outs i can do i will take them and look up how to do them can any one tell me?

or a work out sedual i will do it cuz i have pleanty of time to do this i am really didecated to this body building stuff i just need how to do this right.

I recommend starting out with 4 days a week giving your body 3 full days a week to rest also providing your diet is solid.

You shouldn't be training muscles more than once a week as with many individuals who train natural, overtraining is a higher risk.

Try this routine:

Monday: Chest/Biceps
4 exercises, 3 sets each for chest totaling 12 sets

& 3 exercises 3 sets each for biceps totaling 9 set

Tuesday: Legs/Calves
2 quad exercises 4 sets each exercise

2 hamstring exercises 4 sets each exercise
Totaling 16 sets for legs

2 calf exercises 4 sets each exercise
totaling 8 sets for calves

Wednesday: Rest

Thursday: Back/Triceps
6 exercises, 3 sets each for back totaling 18 sets

3 exercises, 3 sets each for triceps totaling 9 sets for triceps

Friday: Rest

Saturday: Shoulders/Traps
2 front delt exercises (one being military press in the front, the other either front delt raises or db presses).
4 sets for each exercise totaling 8 sets for front delts

1 side delt exercise (standing side raises eg) 4 sets for this exercise

1 rear delt exercise (a type of rear delt fly, seated usually) 4 sets total

2 trap exercises 3 sets each totaling 6 sets for traps
e.g. 3 sets of db shrugs & 3 sets of barbell shrugs or narrow grip upright rows.

Sunday: Rest


You should never train triceps on chest or shoulder day or on "back to back" days as there is a lot of pressing involved in your chest & shoulder presses.

Nor should you train your shoulders & chest on the same day or on "back to back" days as your shoulders are greatly involved when doing chest.

& you should never do back & biceps on the same day or on "back to back" days as your biceps come into play greatly with all the rowing for back exercises.

Having huge arms and nothing else would be no good. Go to www.greggvalentino.net and look at his pictures. Of course he has used gear excessively but his arms make him look ridiculous.

Originally Posted by gococksDJS

Having huge arms and nothing else would be no good. Go to www.greggvalentino.net and look at his pictures. Of course he has used gear excessively but his arms make him look ridiculous.

He look like a moster his arms are deformed

i think you should do the workout that johnnny said but remember you wont grow without eating right, and holy crap gregg valentino's arms are an inch bigger than my waste

well i guss johney is gona tell me how to do the work out so thanks to all who replied

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sorry, i dont mean to be rude, hehe...im to lazy to explain what you are doing wrong but im sure all the otgher good people here did,,, im jsut laughing because i used to do the same thing when i started out... not a big deal good luck