Thread: arm training: a special case

post the exact workout and exercise you have been doing

I have the exact same problem.

I directly work out my arms 2 - 3 days a week. I also do the average chest and bakc day which also works them out.

Is this too much?

I ALWAYS work them out at the end of my routines and the problem I get is that I dont feel like Im working them out that much. I always feel tired and I always go to failer but for some reason they never feel good.

Well, on say monday ill go in and do bench (4 working sets) then ill drop the weight a little and do 1 set of wide grip and one set of narrow grip without any rest between those two sets. Then ill go over and do 3 sets of strait bar curls followed by a drop set of strait bar. then ill go back and do 4 sets of close grip bench with 150 percent of what i did on bench, but only 3/4 ROM. after this, i go over and do 4 sets of zottman curls. then ill do 4 sets of skulls and then at the very end, 3 sets of dips and curls/overhead dumbell press as needed to mak sure i have nothing left. then ill run a mile

then on tuesday ill go in and do squats 3 sets, followed by bent rows 4 sets, then military press 4 sets, then bent dumbell rows 3 sets, followed by a shoulder move that consits of raising the weight strait up infront of me, then laterally as one rep. ill do 4 sets of this (not sure what its called), then ill do some seated rows: 3 sets, then t bar rows, 3 sets and pull ups: as many as i can do. Then ill go for a mile run.

i repeat this every day of the week except sunday

please dont hate on me for overtraining, i used to try the one muscle group a week deal or working out 3 days a week, but this program as worked the best for me. its just that its hard to continue doing it because the nerve in my elbow is givin me hassel, im looking for a way to keep a higher volume routine but allow my body more time to recover things other than my muscles (which recover very quickly) thanks in advance for your help.

Wow, I don't know what to say. It really worked?
What was your eating like? was it better, worse, the same? New supps? anything different in your life? Need more details, otherwise I don't want to touch this.

been eating about 5000 k a day (200 g protein [i weigh 190], minimal sugar, a bit of fat, and a ton of carbs), which is the same as when i had what most people on the board would call a "decent" program. I didnt think the program would work either, but i was really surprised- i figured id loose weight and feel like shit untill i was done with the prog, but ive been making great gains. I also attribute a lot of the gains to having a spotter and being able to use a lot more weight since i dont fear dropping it on myself- but ya. i just take fish oils, vitamins, and milk thistle, nothing really different in my life other than the program and less stress.

Originally Posted by JayBee

Well, on say monday ill go in and do bench (4 working sets) then ill drop the weight a little and do 1 set of wide grip and one set of narrow grip without any rest between those two sets. Then ill go over and do 3 sets of strait bar curls followed by a drop set of strait bar. then ill go back and do 4 sets of close grip bench with 150 percent of what i did on bench, but only 3/4 ROM. after this, i go over and do 4 sets of zottman curls. then ill do 4 sets of skulls and then at the very end, 3 sets of dips and curls/overhead dumbell press as needed to mak sure i have nothing left. then ill run a mile

then on tuesday ill go in and do squats 3 sets, followed by bent rows 4 sets, then military press 4 sets, then bent dumbell rows 3 sets, followed by a shoulder move that consits of raising the weight strait up infront of me, then laterally as one rep. ill do 4 sets of this (not sure what its called), then ill do some seated rows: 3 sets, then t bar rows, 3 sets and pull ups: as many as i can do. Then ill go for a mile run.

i repeat this every day of the week except sunday

so you do each workout 3x a week????

if so then thats way too much

and the entire workout needs to be thrown away.............it sucks!!!
way too much arm work

how long have you been doing this for?

Just try some different stuff. Try HIT training, Westside, TP-PT, etc. Give different stuff a shot. That's all you can really do.

i had been doing it for a month and a half, and i know its a lot of arm work- ive been trying to catch my arms up, thats the point.

but i will look into different routines

Originally Posted by myCATpowerlifts

Wow, I don't know what to say. It really worked?
What was your eating like? was it better, worse, the same? New supps? anything different in your life? Need more details, otherwise I don't want to touch this.

Originally Posted by ForemanRules

and the entire workout needs to be thrown away.............it sucks!!!

What they said....

Don't know if I would do that for over a month like you have been. That is a lot of volume. I am all for over reaching (accumulation/intensification) but you have been killing it for a while. I would defenitly switch to something lower in volume now.

yeah maybe the change will bring new results, good plan. thanks P-funk