Thread: bigger arms and wider shoulders
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09-28-2005, 11:19 AM #1
bigger arms and wider shoulders
hi guys, i was thinkin of doing arms twice a week like doing biceps after back with 10-12 reps 3 sets and a couple of excercises. the same with chest and triceps and then doing arms like i do normally (10-12 sets per muscle 4 exercesies with supersets, drop-sets, etc) this is how my workout would look:
1st day: back biceps or chest triceps
2nd day: chest tris or back bis
3rd day: legs and calves
4rd day: shoulders and traps
5th day: arms and forearms
also i was thinkin of adding some sets of lateral raises on chest day add some size to my shoulders. what do you think of all this? should i stick with a conventional workout (1 muscle per week) or take the risk? any response aould be aprecciated, thanx in advance
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09-28-2005, 12:20 PM #2Member
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yo click on the search there r TONS of links on this topic they will help you out..good luck
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09-28-2005, 01:00 PM #3
I have recently started to hit arms on a separate day. I was backwards from what you are doing. I would hit bis with back and tris with chest. I now also do a day of bis with tris. It has been working really well for me. I do more reps light weight on the day with back or chest, then hit my arms heavy on the own day. Try it for a few weeks and see if it works for you. As long as you put at least 48 hrs they say between hitting a muscle twice you should not be overtraining.
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09-29-2005, 12:20 PM #4
or do you think i should work shoulders on day 1 and arms on day 2 then legs chest and back the following days? i've done this before and worked for me, maybe because the first days of the week i have more energy and train harder
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09-29-2005, 12:50 PM #5
its really hard to give a solid advice on this, cauyse everyone reacts differently. seems like your problem areas are arms and shoulders, i would couple bi and tris in the same day and shouldrs on another day...focus on the form and have patience they will catch up to the rest of your body
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09-29-2005, 05:43 PM #6
thanks for the input but actually my lagging bodypart right now (because of a car accident and shoulder injury) is my chest because after the injury i dedicated most of my trainin to develop my arms and shoulders and i want them even bigger i will train chest as the most important body part though. but my main goal is give roundness to shoulders, size and definition to arms
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09-30-2005, 09:40 AM #7
bump
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09-30-2005, 09:45 AM #8
Working a body part too much will be counter productive. Your bicepts and tricepts are small bodyparts that get hit almost in every excersice done. I train them only one a week and to shock them once a month I will hit them twice that week but with a lot less sets.
I train chest and shoulders together. I have tried splitting them up but for me this works the best.
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09-30-2005, 10:16 AM #9
thanks mudman, how many sets and reps for chest and shoulders each? i get very tired after trainin chest and the same with shoulders
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09-30-2005, 10:56 AM #10
Here are the sets, on reps I always try to go to failure so my sets are always different but no les then 8 and no more then 12.
12 sets chest
9 stes delts, 4 sets traps
16 stes back
8 stes hamstrings
8 sets bicepts
10 sets tricepts
14 sets Quads
8 sets claves
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