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  1. #1
    Big_Dan's Avatar
    Big_Dan is offline Associate Member
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    A new routine to focus on arm growth

    I want a routine that focuses on arm growth, especially bis. Obviously one would not pair bis with back, but it seems they only get sore when i either do this or do 12 sets instead of 6. Now soreness to me seems to be an indicator of growth (experience wise) so take that into consideration.

    This is my current routine.
    chest tris
    legs (sprinting) - dont flame, im cutting.
    back bis
    shoulers tris

    If you could list the exercises to do if there are any special ones i can do to focus on arm growth id appreciate it.

  2. #2
    Yung Wun is offline Member
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    try focusing a day on arms
    throw in sum supersets,drops,exhausts etc..
    make sure that your workout is not written in stone
    mix it up every so often

  3. #3
    Decoder's Avatar
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    what yung wun said,plus arm's recover fast try working them out twice a week if you are focusing on them as a weak point, All body builders work on weak area's like that, untill they are satisfied then look for the next muscle that needs more work. I had a schedual where i worked my arms out twice a week and my chest and it worked out great.

  4. #4
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    Decoder, Arnold worked his bodyparts more than twice a week too. Can you explain this theory or exactly how you did it?
    What was the routine SPLIT?
    How many sets?
    THanks man

  5. #5
    Decoder's Avatar
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    Yup arnold did, he worked his calf's, chest, arm's 3 times a week i believe, he could do this because of Muscle recover times. Example: Bi's and Tri's roughly take 24 hrs to recover, Chest 48 hours, calf's around 35 hours. Here is an advanced split, that i did for a month..

    Monday: Chest 1 hour, Bi's and Tri's 1 hour
    Tuesday: Legs (including calfs) 1hour
    Wednesday: Back (upper and lower) 1hour
    Thursday: Trap's 30, Shoulder's 45min's
    Friday: Chest 1hour, Bi's and Tri's 1 hour

    Note: ab's everyday , weekends off optional cardio on weekend.
    200 grams of protien to support that work out.

    Set wise i would do 4 sets, All most all drop sets, some supersets.
    total sets is in the high 30's for each day with all excerises combined.
    Last edited by Decoder; 01-26-2003 at 01:47 PM.

  6. #6
    Decoder's Avatar
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    your doing the push pull routine, wich i think is an average work out.
    Oh yah like wun said before too make sure your work out isnt written in stone, i show up to the gym knowing what im going to work out on but i dont decided what excersies untill the last minute.

  7. #7
    RON's Avatar
    RON
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    Something that I tried last year and did wonders for my arms was a bia/tri superset day. First I did bias and tris on the same day. For every bia exercise do a tri exercise like a super set but with rest in between. It looks like this

    1st exercises
    bia 1 set/ tri 1 set
    bia 1 set/ tri 1 set
    bia 1 set/ tri 1 set

    then repeat for next exercises



    This was something very new for me and I noticed the difference quickly.

  8. #8
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    Well one thing you have to understand, when u're trying to cut its going to be hard to see any growth. I think your split definitely needs some refining, sprinting is not going to work out your legs like an actual leg workout(squats,ham curls,calf raises,etc), and by using such high intensity you are likely to burn more muscle then fat. I would definitely suggest u look over your split carefully and make sure you have a more solid plan for cutting.

  9. #9
    Decoder's Avatar
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    read this on a past post..
    JUS BEEN TALKIN TO AN OLDTIMER WHO USED TO TRAIN HERE IN LONDON WITH AL BEAKLES , ARNOLD ...... HE SAID THAT ALL THE OLD GUYS USED TO TRAIN 6 ON 1OFF HITTIN EACH PART TWICE A WEEK , HE SAID THIS IS THE ONLY ROUTINE THAT MADE GUYS BIG SOME OF THE GUYS HE MENTIONED ..... SURGE NUBRET
    LARRY SCOTT
    ARNOLD
    SERGIO
    LUO (HULK)
    FRANK ZANE
    THIEERY PASTEL
    FRANCO
    LEE HANEY
    BERTIL FOX
    MIKE KATZ
    JOHN BROWN

    MOST OF THESE PPL WERE MR''O'' OR UNIVERSE OR BOTH , NO GH , NO INSULIN THE SPLIT THEY USED WAS LIKE
    MON-CHEST BACK DELTS
    TUE - BI TRI ABS
    WED- LEGS
    THURS- BACK ,CHEST,ABS
    FRI- DELTS,ARMS
    SAT- LEGS
    SUN- REST

    HE SAID THEY WOULD DO 2 EXE FOR MASS AND 1 EXE FOR ISOLATION WHEN TRYIN TO GAIN SIZE ..... AND EAT TONS OF RED MEAT , MILK , CHICKEN .

    WHEN I ASKED ABOUT GEAR HE SAID .......... HE SAID 12 WEEKS BEFORE SHOW 4 DBOLS , SOME WINNY , SOME DECA

  10. #10
    Big_Dan's Avatar
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    Yeah well its been a while since ive trained and im expecting gains.
    So i just wanna maximize my efforts, thats all.
    If no gains, its cool - fat loss is my goal, but gains are definetely in the picture.

  11. #11
    Big_Dan's Avatar
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    BTW thanks decoder for that routine.
    Do you think that i can go on that routine the heavy one if i go ona high rotein 3000 cal (not 4-5k, i wanna limit fat gain, never seen abs in my life) once im done cutting?
    Check out my pics (http://body_insp.tripod.com)
    PM me or here. Anyways cool
    Peace out bro

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