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

It’s 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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  1. #1
    Fatass STM's Avatar
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    Arm specialization

    I downloaded this 31day arm routine from Kazaa. I have never specialized on my arms, and thought it might be a nice change. Well the file is in .PDF so I cranked out a text file to post here.

    "Monday & Friday
    Squats 3 sets 8 to 12 reps
    Bench press 3 sets 6 to 10 reps
    Chins 3 sets 8 to 12 reps
    Seated dumbbell press 2 sets 8 to 12 reps
    Standing calf raises 2 sets 12 to 20 reps

    The first thing most people think is that this routine is pretty basic
    and simple. That’s exactly right! Like I said before, we’re simply
    trying to maintain your physique while focusing on arm development.
    If you’ve been doing a lot more volume than this for a while and
    your gains have been stagnant, you might find yourself starting to
    gain strength and size on other body parts.
    That’s great! It’s probably an indication that you’ve been overtraining
    and not recovering enough to make gains. This abbreviated
    program is finally giving your body the chance to recover and over
    compensate which causes muscle growth.
    Just a few pointers on the above routine:
    Do NOT go to absolute muscular failure on each set. Your last
    rep should be pretty hard but not to total muscular failure.
    As a gauge, you should physically be able to do about one
    more rep if you pushed to failure.
    Use the same weight for each set. Let’s take squats for
    example. If you can do all 3 sets for 12 reps it’s time to
    increase the weight. If you do set 1 for 12 reps, set 2 for 10,
    and set 3 for 8, then the next workout stick with the same
    weight.
    If you find your strength increasing on these other exercises
    during your 31-day arm specialization program, then by all
    means, go ahead and increase the weight.
    Only rest 1½ to 2 minutes between each set.

    Arm Specialization
    Now comes the fun part. We’re going to start with your new 31-
    day arm routine.
    You’re going to work arms three days a week. I’d suggest Monday,
    Wednesday, and Friday.
    On Monday you will work your arms after you do the whole body
    routine I described above.
    Here’s our plan of attack on Monday:

    Monday Arm Specialization
    Standing Dumbbell Curls (supersetted
    with…)
    5 sets 12 to 15 reps
    Seated Dumbbell Tricep Extension 5 sets 12 to 15 reps

    Some guidelines:
    The Seated Dumbbell Tricep Extension is done by
    grabbing one “bell” of the dumbbell with both hands and
    lowering it behind your head while keeping your elbows
    pointed toward the ceiling.
    The Standing Dumbbell Curls can be done in an
    alternating fashion or both dumbbells can be curled at the
    same time, whichever you prefer. I like to do them
    alternating style because it feels like I can direct more
    concentration and contractile power to the muscle that way.
    These 2 exercises are done in a super-set fashion. Do a set
    of the standing dumbbell curls and then immediately do a set
    of the seated dumbbell tricep extensions. This is considered
    one super-set.
    Never go below 12 reps on these exercises. If you have to
    lower the weight to get the reps in then do it.
    Do NOT go to absolute muscular failure on each set. Your last
    rep should be pretty difficult but not to total muscular failure.
    As a gauge, you should physically be able to do about one
    more rep if you pushed to failure.
    Only rest 45 seconds to 1 minute between each super-set.

    Wednesday Arm Specialization
    Standing Barbell Curls 5 sets 5 to 8 reps
    Lying EZ bar Tricep Extension 5 sets 6 to 8 reps

    Some guidelines:
    This is your “heavy day”. Try to use as heavy a weight as
    possible while maintaining good form. It’s OK to cheat just a
    little on the last rep.
    Rest periods will be longer than your Monday workout. Rest
    as long as necessary to recoup your strength so you can go
    all out on the next set.
    Each Wednesday try to use a little more weight than you did
    the previous Wednesday’s workout.

    Friday Arm Specialization
    Scott Dumbbell or Barbell Curls 3 sets 8 to 12 reps
    Overhead Pulley Tricep Extension 3 sets 8 to 12 reps

    Some guidelines:
    The Scott Curls are done on the “Scott” bench (made famous
    by Larry Scott) or “Preacher” bench. Feel free to use either a
    barbell or dumbbells, whichever you prefer.
    These sets are all done to temporary muscular failure. In
    other words, keep going until you can no longer physically
    complete a rep in good form.
    Only rest 90 seconds between sets.
    On Fridays, do your arm workout first before the workout
    rest of your body."

    Sorry if it is hard to read.

    What do you think?

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  3. #2
    Cardio bunny Alex.V's Avatar
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    I think that there's no need to do the full body workout twice a week.. I'd either only do it once a week, or split it up. The idea is more or less sound... though honestly, as it stands there, doing compound upper body movements, plus three days of specialized arm work would likely overtrain your arms pretty badly.

    Chris mason put together a specific arm routine on this site. Take a look at it, the idea is similar, but it's much more conducive to growth for the typical natural lifter.
    "Except Belial. He knows everything. This isn't a sarcastic attack, either. He really knows everything." -----Organichu
    "Alex is all knowing and perfect"-----Jane (loosely paraphrased)
    -515/745/700 bench/deadlift/squat
    Current mile time: 4:23
    Marathons: 3
    Century races: 3
    Ironmans: 1
    Ultramarathons: 1
    Current supps: http://www.atlargenutrition.com/prod...covery/results

  4. #3
    Cardio bunny Alex.V's Avatar
    Join Date
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    "Except Belial. He knows everything. This isn't a sarcastic attack, either. He really knows everything." -----Organichu
    "Alex is all knowing and perfect"-----Jane (loosely paraphrased)
    -515/745/700 bench/deadlift/squat
    Current mile time: 4:23
    Marathons: 3
    Century races: 3
    Ironmans: 1
    Ultramarathons: 1
    Current supps: http://www.atlargenutrition.com/prod...covery/results

  5. #4
    shot a man in reno Mik's Avatar
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    My best gains for arms have come from 3-5 sets. I do bi's after back and tri's after chest. Just my experience. For me, once a week seems best. It's easy to get into the trap of overtraining arms.

  6. #5
    the stone cold stunner Ironman8's Avatar
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    IMO, splits are better. Doing full body workouts twice a week might lead to overtraining.
    You kill me in a dream, you better wake up and apologize....

  7. #6
    Banned KingJustin's Avatar
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    Is this program's goal strength or size? It's so upsetting that I still can't tell

  8. #7
    Grand Kaiser of h8 RG570's Avatar
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    depends on intensity. it could probably work if you know your limits and stay well away from failure, though i dont know why you would'nt just go with something like hst
    Pup, in reference to me: "he's like Budiak...but worse"

    Budiak: "Statistically I've gained almost an inch on my arms...but thats just theory, and we know what theory gets us. Thats right. Communism."

    BigChaseyChase: "Cutting, there will not be!"

    sir millard mulch: "I could probably punch some chick really hard at this point"

    Galileo - "Someday maybe I'll be able to use the big boy weights like RG570."

  9. #8
    Gen_chat worst nightmare
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    Originally posted by Ironman8
    IMO, splits are better. Doing full body workouts twice a week might lead to overtraining.
    It shouldn't be a concern if total volume stays the same.

    I've been on a full body routine 3 X week for over one year with no problems.
    Last edited by restless; 05-24-2003 at 01:55 AM.

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