no matter what, my arms are small compared to my chest and shoulders

[Billie7]

I do Bi's and Tri's on the same day, this is what I do...

Biceps....
DB standing curl
BB standing curl
cable curls
seated BB curls
Hammer curls

Tricep's....
DB overhead Extensions
BB skull crushers
Rope pull downs

 

[Uthinkso]

I do Bi's and Tri's on the same day, this is what I do...

Biceps....
DB standing curl
BB standing curl
cable curls
seated BB curls
Hammer curls

Tricep's....
DB overhead Extensions
BB skull crushers
Rope pull downs

right thats what I might normally do with a few changes but those are all isolation movements are they not?

 

[kinkery]

I do Bi's and Tri's on the same day, this is what I do...

Biceps....
DB standing curl
BB standing curl
cable curls
seated BB curls
Hammer curls

Tricep's....
DB overhead Extensions
BB skull crushers
Rope pull downs

why so much for such a small muscle? why don't you train triceps first? they are 2/3rds of your upper arm ya know...

 

[Billie7]

why so much for such a small muscle? why don't you train triceps first? they are 2/3rds of your upper arm ya know...

It's just what works for me. I know Tri's are the biggest part, but it's just the order that I like, and it's workin!... My tri's get hit pretty good in some of the other things I do too.

 

[Uthinkso]

this thread has also shown me that not everyone agrees on what works, but then again we are all different people.

 

[Billie7]

this thread has also shown me that not everyone agrees on what works, but then again we are all different people.

That's exactly it!...you just need to change things up and find what works for YOU! High volume doesn't work for some and for some it does. This has been workin for me, but I have tried full body, upper/lower body routines. I do squat's, deadlifts, lunges, steinborn lift, Push press, plate raises, etc.. I don't JUST do Isolation, but I like doing the Isolation for my Bi's and Tri's...It's workin!..

 

[nsr54]

not familiar with drops sets. an example if you please....

It explains everything in this link. http://www.dolfzine.com/page587.htm

 

[Double D]

Normally the more volume will work with someone who is eating their calories in excess where as if you are in a caloric deficit your body normally cant handle more volume. As far as iso lifts, they have their place and for me they are after all of the heavy lifts like, bench, oh presses, chins, pullups, etc. Best of luck.

 

[AKIRA]

try some drop sets/supersets/ ect. & maybe try to pre-exhaust your arms lightly then hit them hard

He is. Hes doing barbell curls before compounds.

 

[AKIRA]

That's exactly it!...you just need to change things up and find what works for YOU! High volume doesn't work for some and for some it does. This has been workin for me, but I have tried full body, upper/lower body routines. I do squat's, deadlifts, lunges, steinborn lift, Push press, plate raises, etc.. I don't JUST do Isolation, but I like doing the Isolation for my Bi's and Tri's...It's workin!..

What has worked and what could work better are different.

From 15 years old to 24 years old, I did the same old routine. A lot of overtraining from time to time, too much volume, no balance between pushes and pulls and guess what? I still grew! But thats a long time for my results. A real fucking long time.

Had I learned then what I know now, my results wouldve came quicker and my muscles wouldve been a lot leaner, stronger, and bigger.

I suppose an analogy would be pedaling a bicycle to work and driving the car. Youll get the same results, but with the bike, youll get there slower, be exhausted when you arrive, and possibly be useless for the rest of the day. (overtraining)

People hate change and in this type of lifestyle, I cant see why.

 

[Billie7]

What has worked and what could work better are different.

From 15 years old to 24 years old, I did the same old routine. A lot of overtraining from time to time, too much volume, no balance between pushes and pulls and guess what? I still grew! But thats a long time for my results. A real fucking long time.

Had I learned then what I know now, my results wouldve came quicker and my muscles wouldve been a lot leaner, stronger, and bigger.

I suppose an analogy would be pedaling a bicycle to work and driving the car. Youll get the same results, but with the bike, youll get there slower, be exhausted when you arrive, and possibly be useless for the rest of the day. (overtraining)

People hate change and in this type of lifestyle, I cant see why.

See... now this is what kinda bugg's me, just because someone has a lot of volume you automatically assume that they are overtraining. I am not overtraining, I feel like I have worked out hard after my training, but I am not crawling to the door and dragging myself to my car!

I do all the compound lifts and have gained a lot of size and strength, especially in the last 2 years. Just because I have day for Bi/Tri does not mean that's all I do. To many people think that their way is the best way, it's not that simple, everyone has to find what works for them!

I have done Full body routines 3 day's a week, I've done upper/ lower body routines 4 day's a week, but now that I do 5 day's a week and have a split routine, I like it better than the others and have gained more strength and size with this routine than any other!

 

[Uthinkso]

I've taken all of this information and looked what I do in my split routine. I do a bit of both isolation and coumpound excercises. I feel comfortable with my work in the gym and really need to focus on my diet most of all right now to see the fruits of my labor in the gym.

 

[AKIRA]

See... now this is what kinda bugg's me, just because someone has a lot of volume you automatically assume that they are overtraining. I am not overtraining, I feel like I have worked out hard after my training, but I am not crawling to the door and dragging myself to my car!

I do all the compound lifts and have gained a lot of size and strength, especially in the last 2 years. Just because I have day for Bi/Tri does not mean that's all I do. To many people think that their way is the best way, it's not that simple, everyone has to find what works for them!

I have done Full body routines 3 day's a week, I've done upper/ lower body routines 4 day's a week, but now that I do 5 day's a week and have a split routine, I like it better than the others and have gained more strength and size with this routine than any other!

I wasnt meaning to isolate you out or call a arm day a bad idea. Different strokes for different folks! Its all about balance really...

However, the thread starter ran into a wall, so we might as well cover all the bases.

I am surprised no one else has chimed in..I guess people are really sick of this subject.

 

[Gazhole]

I am surprised no one else has chimed in..I guess people are really sick of this subject.

Aye.

I go through it every time i go to the gym and see somebody who has the balls to talk to me.

Im not a great believer in the "Find out what works for you" philosophy, though. Humans arent THAT physiologically different.

 

[Billie7]

Aye.

I go through it every time i go to the gym and see somebody who has the balls to talk to me.

Im not a great believer in the "Find out what works for you" philosophy, though. Humans arent THAT physiologically different.

It's not that we are physiologically different, it's just that people respond differently to different things. It we where all the same then we would all like the same kind of house, like the same kind of car, we would all be good at the same things. Some people like 3 day a week full body routines and gain a lot from it, for me I didn't care for it much and was bored. I respond better to a higher volume. Yes, all exercise will work, it just depends on the intensity and dedication to it. It just comes down to what you like and what you will stick with....

 

[AKIRA]

For humor's sake, how often do you drastically change your program?

Drastically: all exercises are different, tempo is slower/faster, less/more rests, less/more volume

 

[Uthinkso]

I look at it like this. People learn things different ways, some are visual learners while others are more text oriented. Its the same for muscles, what works for one person may not work for another.

Just my .02

 

[Witchblade]

Regarding 'what works for you', I think there are some things people don't take into the equasion.

If you're going to see if something different than the scientific standard works for you, you should IMO:
- Have at least 1 year of training experience. You can't judge what works for you if you don't have enough experience.
- Have tried at least 6 completely different programs and run them for the entire duration of the program. Otherwise, there's really no comparison.
- Keep all other variables the same. Starting a crappy program, but improving your diet might result in gains, they just don't come from the program.
- Have taken accurate measurements and/or a journal. There's no way you can judge overall progress by heart.

If you've done all that and you've really found something that works for you, more power to you. If you haven't, stick to the basics that have been proven to be successful again and again.

 

[Gazhole]

It's not that we are physiologically different, it's just that people respond differently to different things. It we where all the same then we would all like the same kind of house, like the same kind of car, we would all be good at the same things. Some people like 3 day a week full body routines and gain a lot from it, for me I didn't care for it much and was bored. I respond better to a higher volume. Yes, all exercise will work, it just depends on the intensity and dedication to it. It just comes down to what you like and what you will stick with....

What we like is different - yes.

What we respond to is different, given that the training goals are the same - no.

 

[Gazhole]

Regarding 'what works for you', I think there are some things people don't take into the equasion.

If you're going to see if something different than the scientific standard works for you, you should IMO:
- Have at least 1 year of training experience. You can't judge what works for you if you don't have enough experience.
- Have tried at least 6 completely different programs and run them for the entire duration of the program. Otherwise, there's really no comparison.
- Keep all other variables the same. Starting a crappy program, but improving your diet might result in gains, they just don't come from the program.
- Have taken accurate measurements and/or a journal. There's no way you can judge overall progress by heart.

If you've done all that and you've really found something that works for you, more power to you. If you haven't, stick to the basics that have been proven to be successful again and again.

Put it better than i did, IMO.

Muchly in agreement.

 

[Billie7]

For humor's sake, how often do you drastically change your program?

Drastically: all exercises are different, tempo is slower/faster, less/more rests, less/more volume

I'm not sure if you are asking me, but if you are....why for HUMOR'S sake? Why is what I do Humorous?

I would not say that I Drastically change my routine, but I do change the day's and mix things up about every 3-4 weeks. I have only been on this kind of split for about 5 months. I like it and have gained a lot and still am gaining,size and strength.
I put in new things quite often, I like to try new lifts, I always try to shock my body. But I just happen to really like this split, I am about to hit a goal that I have been workin on for about 5 months now. If I am still gaining size and strength and love the split then why Drastically change it?