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Originally posted by MrRTTB
Hey all!

I need help here, massive..

I've tried heavy basic movements but I think I've been stressing my arms to much because they d not grow, not at all. The rest of my body grows like weed right now on this cycle.

I thought I would post my new program, and maybe you could give me some input what you think might be good or bad. Remember I have tried working them separate(triceps and biceps), biceps after back, and triceps after chest.

My new routine are based on heavy movements But I thought I would try a bbit higher in reps than I have been using before, that didn't seem to help anyway

Monday:

Chest, Shoulders, Biceps, Abs
" movements for each musclegroup, 4 sets for Chest(8 total, reps from 12 down to 6), Shoulders 2 movements, 3 sets for the first one, 2 sets for the second one. Biceps total of 4 sets, 2 movements. First one barbel curls very strict without swinging the bar, 12reps-8reps, lower weight then 12reps - done. After that I would do 2 set of hammercurls or seated DB curls, or ez curls narrow grip, 12reps, then 10reps.

Wednsdays:

Legs - Squat, then legcurls for hamstring, calfs. 3 sets Squats(also 3 warmups as with all mnusclegroups above for the first movement). 2 movements for front and only one for hamstring due to the fact I get very sore and I do wish to be able to do Deadlifts without sore hamstrings n the friday.

Fridays:
Back, Abs, trapz and Triceps
Deadlifts 2 sets 15 reps then 8 reps, Chins 2 sets, DB rows 1 set
Shrugs for trapz 3 set
Triceps: Weighted dips or narrow grip bench, sometimes I start with Scull crucjhers or would sculls be better to start with?? 2 movements for triceps, first one 3 sets, second 2 sets. Reps 12-10-8-6

What do you think?

Saturday and sundays are OFF

I will eat massive as I always do and bulk like crazy. High carbs, mod fat and high protein(1.5-2gper lb).

Diet: Before each session I eat about 100g Slow carbs from heated oats in the micro, or rice. To that some chicken or a 40g kaseindrink. also some c-vitamine, and soime coffee

Post workout 70g dextrose with 45g Whey Isolate, 250mg ALA and 10g Creatine.

One hour later 100-120g carbs from either sliced and grilled potatoes in the oven, rice. To that 200g meat from chicken and 15g Casein/Whey 50/50% blend.

After that I will go for one 60-70g carb meal every other hour until bedtime, with 30g protein. This day about +1000calories from what I would have to eat not to gain or loose weight.

I also do streching after each musclegroup.

Cycle 700mg Test per week, and 400mg EQ. Also 350mg Tren per week. Nolvadex and arimidex. I've been on 5 weeks or so now and been using test prop all the time, so It has kicked in. BW is up 22lb, arms not up even one inch..chest/back up 2½ inch, legs 2½ inches and so on...

I'm going to add dbol at 20mg ED and run it for the last 5 weeks. Then HCG, nolva and clomid therapy..

Sounds like your cycle is good. I think you should switch up your training routine.

See if you can organize it into 3 days/wk but soimething like

Day 1) Arms/chest
Day 2) Legs
Day 3) back/shoulders.

I'm thinking that your bi's were getting hit too hard as secondary muscles on your friday day. This doesn't allow you enough time for recovery.

TweetBiceps total of 4 sets
__________________

That's not enough IMO.

TweetI like the three day a week plan; but i do it a little diff.

chest/back
rest
legs
rest
arms/shoulders
rest
repeat.

that is what i am doin and i am blowin up.

peace.

TweetHow about
Chest
Arms(that way you conecntrate on them by themselves)
Back(you'll be hitting those Bi's again)
Legs
Shoulders

This is what I do as a routine. 3 days on 1 day off.

Tweetthe program I wrote down is the one I am going to try, I'm not using it at the moment. I've tried low reps, hig set, hitting each muscle group once per week and tried twice per week. The thought behind the program I wrote down would be less focus on arms, as I do not do more than 4 sets for biceps and somethjing like 5 for triceps, and take more focus on chins, and rows, bench and shoulderpresses.

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Originally posted by rado
How about
Chest
Arms(that way you conecntrate on them by themselves)
Back(you'll be hitting those Bi's again)
Legs
Shoulders

This is what I do as a routine. 3 days on 1 day off.

I know taht wouldne't work because the stress wpould be to high workoing asrms on oner thay then the next day do back(as it involves biceps again) to little rest.

TweetTo increase the size of arms...increase your overall body weight. Your arms will enlarge slowly.

To increase the size of arms...increase the size of your tricep.

Tricep exercises
Dips (weighted)
Skullkrushers
Closegrip
Reverse bench press (best one)

Train your Tri's three times a week(SUN, TUE, FRI) and BAAMMM you'll have guns you'll be afraid of.

TweetI would go to five day split, focus one day on arms. I have a 6 day split, where tris and bis each have their own day respectively, my bis have always been lagging, now they have caught up and passed my tris, i have always had big tris, so i kind of go throught the motions sometimes on tris day.

TweetIf you train three days a week, you need to train tris bis all three days bro. Tris especially, you don't even train enough IMO

TweetI like Rado's suggestion but in a different order.

Legs
Chest
Back
Shoulders
Arms

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Originally posted by MrRTTB
I know taht wouldne't work because the stress wpould be to high workoing asrms on oner thay then the next day do back(as it involves biceps again) to little rest.

it does work bro, rado's split is pretty much exactly like mine and my arms grow like weeds, got nasty stretch marks all over bi's- need to tan. if you do bi's / tri's on same day do like ten sets for each. if your worried about hitting bi's again on back day lower the weight to where you can concentrate just on back muscles and not have use arms. i do all my rows and pulldowns like that where i use arms as litte as possible and grow much better than before when i was worried all about heavy weights and not using good form/isolation techniques