The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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Thread: My Arm Routine

  1. #1
    Wannabebig Member garf's Avatar
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    My Arm Routine

    Ok I'm 16 and am wonderin if there is any improvements/adjustments i could make to my routine so I could improve muscle mass.

    Biceps
    3x15 10kg Standing Bicep Curls
    3x10 12.5kg Standing Bicep Curls
    3x8 13.5kg Standing Bicep Curls
    3x10 12kg Hammer Curls
    3x10 15kg Negative Bicep Curls
    3x21 8.5kg This is bicep curl with 7 half curl, 7 the other half then 7 full curls

    Triceps
    3x10 10kg Tricep Kick Backs
    3x10 10kg Overhead Tricep Extension
    3x10 8.5kg Lying down Tricep Extensions
    Height:5'10
    Weight:171lbs

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  3. #2
    As I Am Paul Stagg's Avatar
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    Replace it all with squats, presses, pulls, and chins.

    Start with the basics. The basics don't include an 'arm routine'.
    Squats work better than supplements.
    "You know, if I thought like that, I'd never put more than one plate on the bar for anything, I'd never use bands or chains, I'd never squat to parallel or below, and I'd never let out the slightest grunt when I lift. At some point in your lifting career (assuming you're planning on getting reasonably strong and big), you're going to have to accept that most people think you are some kind of freak." -Sensei
    "You're wrong, and I have a completely irrelevant pubmed abstract that may or may not say so." - Belial
    I has a blog.
    I has a facebook.

  4. #3
    Grammar Nazi BG5150's Avatar
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    Quote Originally Posted by garf View Post
    Ok I'm 16 and am wonderin if there is any improvements/adjustments i could make to my routine so I could improve muscle mass.
    Deadlift heavy. Squat heavy. Row heavy. Overhead press heavy. Bench heavy. Maybe throw some chins and dips in there for good measure, too.

    Eat more. Sleep more.

    And take every supplement you can get your hands on! (Obviously, this one's a joke)
    Last edited by BG5150; 04-04-2008 at 09:03 AM.
    There are no stupid questions, just stupid people.
    Two wrongs don't make a right, but three rights make a left.
    Are you eating while you are reading this? You should be... --hrdgain81
    Remember, kids, if you type well the Grammar Fairy will leave a quarter under your pillow. The Blue Book of Grammar and Punctuation

    Well, the Blog's (finally) back (again!): Love and Hope and Sex and Dreams Feel free to stop by and comment.
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  5. #4
    Grammar Nazi BG5150's Avatar
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    Quote Originally Posted by BG5150 View Post
    And take every supplement you can get your hands on!
    There are no stupid questions, just stupid people.
    Two wrongs don't make a right, but three rights make a left.
    Are you eating while you are reading this? You should be... --hrdgain81
    Remember, kids, if you type well the Grammar Fairy will leave a quarter under your pillow. The Blue Book of Grammar and Punctuation

    Well, the Blog's (finally) back (again!): Love and Hope and Sex and Dreams Feel free to stop by and comment.
    Here is my newly-created World of Warcraft Blog: BG's WoW Blog. Once again, feel free to stop by and comment.

  6. #5
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    Too much isolation.

  7. #6
    Grammar Nazi BG5150's Avatar
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    Quote Originally Posted by Xellarz View Post
    Too much isolation.
    Isn't that pretty much what an "arm routine" is, by definition?
    There are no stupid questions, just stupid people.
    Two wrongs don't make a right, but three rights make a left.
    Are you eating while you are reading this? You should be... --hrdgain81
    Remember, kids, if you type well the Grammar Fairy will leave a quarter under your pillow. The Blue Book of Grammar and Punctuation

    Well, the Blog's (finally) back (again!): Love and Hope and Sex and Dreams Feel free to stop by and comment.
    Here is my newly-created World of Warcraft Blog: BG's WoW Blog. Once again, feel free to stop by and comment.

  8. #7
    Watchya talkn bout willis
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    alright, if you just want an arm routine...

    Bench press 4x5
    chinups 4x5 (add weight if you can do more)
    Curls (doesn't matter what kind) - 3x8
    skull crushers - 3x8


    It would be more benificial to look up an actual routine that involves squats, deads, overhead press, and other important lifts. But if your not going to do that (and i doubt you will), then I would use that one i posted up there for a little while. And do it once or twice a week.
    Weight:207
    375/300/365 Goal by summer:415/315/415

  9. #8
    Moderator joey54's Avatar
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    It has already been said. Get the basics down.


    AtLarge Nutrition Supplements Ė Get the best supplements and help support Wannabebig!

    Just get under the bar!

  10. #9
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    I suppose technically an arm routine would be all isolation...

    But no, that's definitely too much isolation unless your arms are pretty large and/or you can move some serious weight.

    Stick with the basics. I know you wont want to...and you wont just cuz we're telling you to...but here check this out...

    "...researchers compared the effects of a weight training program on 5RM strength and arm circumference and divided the subjects into two groups. Group 1 performed four compound upper body exercises, while Group 2 used the same program but included biceps curls and triceps extensions.

    The results showed that both groups significantly increased strength and arm size

    However, the addition of direct arm training to group two produced no additional effect on strength or arm circumference after 10 weeks of training.
    " - Alwyn Cosgrove on a Ball State University study.

  11. #10
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    I thought this was sarcastic when i first read this.
    January 07-164 pounds
    *Bulking*
    Deccember 07 - 225 pounds

    June 08 - 205
    *Currently Cutting*
    Goal-190

    November 08-238 pounds
    *Bulking till January 1st*

  12. #11
    Wannabebig Member
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    it's garf, with the 'barf' arm routine.. set your routine on fire and let it burn until it's gone. we don't want to see you curling in the squat rack either bud

  13. #12
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    Quote Originally Posted by garf View Post
    Ok I'm 16 and am wonderin if there is any improvements/adjustments i could make to my routine so I could improve muscle mass.

    Biceps
    3x15 10kg Standing Bicep Curls
    3x10 12.5kg Standing Bicep Curls
    3x8 13.5kg Standing Bicep Curls
    3x10 12kg Hammer Curls
    3x10 15kg Negative Bicep Curls
    3x21 8.5kg This is bicep curl with 7 half curl, 7 the other half then 7 full curls

    Triceps
    3x10 10kg Tricep Kick Backs
    3x10 10kg Overhead Tricep Extension
    3x10 8.5kg Lying down Tricep Extensions
    they are called 21's, and that is way too much isolation. you should more rows and close grip becnh press. along with dips.

  14. #13
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    Quote Originally Posted by Paul Stagg View Post
    Replace it all with squats, presses, pulls, and chins.

    Start with the basics. The basics don't include an 'arm routine'.
    sound advice!

    try this for 8 weeks. you arms will grow as will your legs, chest and back

    http://www.ironworkout.com/20_rep_squat.htm

    it'll take @ 30-45 minutes to do 3x per week.

  15. #14
    Senior Member Jorge Sanchez's Avatar
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    Quote Originally Posted by Paul Stagg View Post
    Replace it all with squats, presses, pulls, and chins.

    Start with the basics. The basics don't include an 'arm routine'.
    Quote Originally Posted by BG5150 View Post
    Deadlift heavy. Squat heavy. Row heavy. Overhead press heavy. Bench heavy. Maybe throw some chins and dips in there for good measure, too.

    Eat more. Sleep more.
    Quote Originally Posted by Xellarz View Post
    Too much isolation.
    Quote Originally Posted by North View Post
    It would be more benificial to look up an actual routine that involves squats, deads, overhead press, and other important lifts.
    Quote Originally Posted by joey54 View Post
    It has already been said. Get the basics down.

    s

  16. #15
    student of the game Runty's Avatar
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    Well... he probably ain't coming back. That version of the 20-rep squat routine is way better than the one I did. Hmm.. maybe I'll give that one a try for a few weeks sometime.
    "Fine, if I'm not allowed to light it on fire, can my imaginary friend?"

  17. #16
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    Quote Originally Posted by Runty View Post
    Well... he probably ain't coming back. That version of the 20-rep squat routine is way better than the one I did. Hmm.. maybe I'll give that one a try for a few weeks sometime.
    runty, it looks fairly tame. i did it for kicks before starting my current routine. the first workout only took @ 30 minutes but it took me @ 45 minutes to
    recover. i did weighted dips and chin as well. it kicked my ass for 3x per week for 8 weeks.

  18. #17
    Wannabebig Member garf's Avatar
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    Ok I cahnged my whole routine. I'm gonna do upper body one day and lower body another instead of separate body parts each day. It'll be upper body on days 1+4 and lower body on days 2+6 with rests all the other days.

    Heres the upper body one
    Chest- 3X15 Bench Press
    3x10 Close grip Bench Press
    3x15 Push ups (incline, decline and close grip)
    3x10 Pec Flys

    Shoulders- 3x10 Shoulder Press
    3x15 Shrugs
    3x10 Lat Raises (Side, Front and Back)

    Biceps- 3x15 curls
    3x10 Curls
    3x8 Curls (or till failure)

    Triceps- 3x10 Skull Crushers
    3x10 Kick Backs
    3x10 Extensions

    Back- 3x15 rows

    Forearms- 3x15 negative curls
    3x50 on grips things

    Thanks for all the advice.
    Height:5'10
    Weight:171lbs

  19. #18
    Senior Member Jorge Sanchez's Avatar
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    Way too much and incredibly unbalanced. That routine is terrible.

    Why don't you look into a pre-made routine? You will have much more success.
    Last edited by Jorge Sanchez; 04-06-2008 at 08:48 AM.

  20. #19
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    [QUOTE=garf;1905339]
    Thanks for all the advice.[/QUOTE/]

    Did you actually read the advice? Look at what Paul wrote again, look up Rippetoe Starting Strength, Starr 5x5, Madcow 5x5. Pick one, in five or six months, you'll thank us, because you'll be bigger and stronger than if you spend six months on your routine. You do more arm work than back work, your reps seem too high (not always a bad thing, depending on your goal, but usually not a great thing), you have more arm work than chest work and you are focusing too much on isolation exrcises.

    My additional advice, if you have to ask if your routine looks good, you probably shouldn't be writing your own. There are exceptions, but this is a general rule and one I find to be true most of the time.

    I wish I had people giving me this advice when I was sixteen, I would have been much better off than doing a routine that looks like the one you posted.

  21. #20
    Senior Member Klotz's Avatar
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    I hear this routine is pretty good for teh gunz0rs

    http://www.sherdog.net/forums/showthread.php?t=425640&

  22. #21
    Senior Member BFGUITAR's Avatar
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    Quote Originally Posted by Klotz View Post
    I hear this routine is pretty good for teh gunz0rs

    http://www.sherdog.net/forums/showthread.php?t=425640&
    I cant believe people on that forum actually like that routine...

  23. #22
    SchModerator ZenMonkey's Avatar
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    Quote Originally Posted by Klotz View Post
    I hear this routine is pretty good for teh gunz0rs

    http://www.sherdog.net/forums/showthread.php?t=425640&
    that is awesome... (i'm sure youve got to be kidding)

    "Be careful here. You donít want big tree trunk legs"
    "After guns, pecs is the second most important muscle group''

    and thats just a few... the funny thing is that all of the other posters love it
    Last edited by ZenMonkey; 04-06-2008 at 11:06 AM.
    Sarvamangalam!

  24. #23
    Banned MPB's Avatar
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    ^
    I'm starting to think that routine was just made to entertain people and make fun of arm jockeys.

  25. #24
    Senior Member Klotz's Avatar
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    It is. The guy who posted it is seriously strong and very helpful. The replies are obviously sarcastic.

    "Lacks functional strength, you need to add in pistols while stood on an exercise ball with your other leg behind your neck, while you juggle kettlebells."

  26. #25
    I wannabebig!
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    Quote Originally Posted by garf View Post
    Ok I cahnged my whole routine. I'm gonna do upper body one day and lower body another instead of separate body parts each day. It'll be upper body on days 1+4 and lower body on days 2+6 with rests all the other days.

    Heres the upper body one
    Chest- 3X15 Bench Press
    3x10 Close grip Bench Press
    3x15 Push ups (incline, decline and close grip)
    3x10 Pec Flys

    Shoulders- 3x10 Shoulder Press
    3x15 Shrugs
    3x10 Lat Raises (Side, Front and Back)

    Biceps- 3x15 curls
    3x10 Curls
    3x8 Curls (or till failure)

    Triceps- 3x10 Skull Crushers
    3x10 Kick Backs
    3x10 Extensions

    Back- 3x15 rows

    Forearms- 3x15 negative curls
    3x50 on grips things

    Thanks for all the advice.
    Im guessing the lower body one is running and abs?

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