bodybuilding arms are lagging help

AsrarHussain

Hi im a new member to this MFP my question is this i currently train 4-5 days a week my split looks like this
Monday - chest + arms
Tuesday - shoulders
Wednesday - rest
Thursday Back
Friday - arms
Saturday - Legs

My arms are lke girls arms no joking i have good shoulders legs are decent but arms smaller tha a girl no shape whatsover i think my bodytype is a ecto - endo i put fat on easy but muscle takes forever to build and strength is rubbish my rep range is 6-10 to failure on all exersises
my diet is good i dont want to bore you but if u want details on that i can tell you

thank you

ilovegreg05

Hi im a new member to this MFP my question is this i currently train 4-5 days a week my split looks like this
Monday - chest + arms
Tuesday - shoulders
Wednesday - rest
Thursday Back
Friday - arms
Saturday - Legs

My arms are lke girls arms no joking i have good shoulders legs are decent but arms smaller tha a girl no shape whatsover i think my bodytype is a ecto - endo i put fat on easy but muscle takes forever to build and strength is rubbish my rep range is 6-10 to failure on all exersises
my diet is good i dont want to bore you but if u want details on that i can tell you

thank you

Instead of trying to create your own routine - do a routine that is proven to work like starting strength, PHAT, Max OT, 5.3.1 or stronglifts 5x5.

Waterbottlefiller

Contraction strength and form = better that swining a heavy weight.

ninerbuff

Stick to compound movements for arms then. Barbell curls, close grip benches, seated alternate curls, dips. And don't train them with any other body part but legs and make sure there is sufficient time between body parts for rest.

A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

ilovegreg05

And don't train them with any other body part but legs

Why?

Sidesteal

Hi im a new member to this MFP my question is this i currently train 4-5 days a week my split looks like this
Monday - chest + arms
Tuesday - shoulders
Wednesday - rest
Thursday Back
Friday - arms
Saturday - Legs

My arms are lke girls arms no joking i have good shoulders legs are decent but arms smaller tha a girl no shape whatsover i think my bodytype is a ecto - endo i put fat on easy but muscle takes forever to build and strength is rubbish my rep range is 6-10 to failure on all exersises
my diet is good i dont want to bore you but if u want details on that i can tell you

thank you

What is your TDEE and what is your average daily intake of calories and macronutrients?
How long have you been lifting?

taso42

chinups

and nix the isolation routine in favor of a compounds routine. squat, deadlift, bench press, overhead press.

iWaffle

Chest & Arms should not be followed by shoulders

That's pretty much how I feel. I do
Monday = Chest/Back
Tuesday = Triceps/Biceps
Wed = Rest
Thursday = Shoulders
Friday (or Sat. morning) legs.

My arms are getting indirect work on Monday and Thursday but I spend a whole day on them because they're not totally wrecked doing chest or shoulders. My triceps have some serious stamina. I have to totally destroy them with cable push downs and dumbbell overhead extensions before I do my sets of dips and lately I've had to polish them off with kick-backs afterwards to finish them off. They're beastly hard to wear out. You can't do that kind of work if you're trying to do bench on the same day because they get really weak by the time I'm done with them. My bench press would be pathetic after those exercises. Same with biceps. I wear them out enough that back exercises would be difficult to do.

I think most people do triceps with chest and biceps with back but I personally prefer working opposing muscles together. I do one full exercise of triceps and let them rest while I do my next group of bicep exercises. It lets that muscle group recover some while you're still working out.

havegoodgetgive

Chest
Back
Tri
Bi
Shoulders
Legs

iWaffle

chinups

Yes! My new favorite pass time. I'm getting much better at these. This week I actually did the first full set of 8 without having to resort to negatives to finish it out. Still trying to get used to how sore this makes my upper stomach. I do these on a Smith machine and even with the bar all the way up I have to hold my legs up so they don't drag the floor. It's an awesome workout but my stomach is so sore the next day. It is getting better but not totally used to it yet.

AsrarHussain

from is the most important

AsrarHussain

Hi im a new member to this MFP my question is this i currently train 4-5 days a week my split looks like this
Monday - chest + arms
Tuesday - shoulders
Wednesday - rest
Thursday Back
Friday - arms
Saturday - Legs

My arms are lke girls arms no joking i have good shoulders legs are decent but arms smaller tha a girl no shape whatsover i think my bodytype is a ecto - endo i put fat on easy but muscle takes forever to build and strength is rubbish my rep range is 6-10 to failure on all exersises
my diet is good i dont want to bore you but if u want details on that i can tell you

thank you

What is your TDEE and what is your average daily intake of calories and macronutrients?
How long have you been lifting?

im eating 207 protein and 300 carbs and 70-80 fats calls is 2900 calls

AsrarHussain

Chest
Back
Tri
Bi
Shoulders
Legs

that is a good routine but i prefer working out 2 days on 1 day of i find my workouts are better this way rather than full 5 days

AsrarHussain

Chest & Arms should not be followed by shoulders

That's pretty much how I feel. I do
Monday = Chest/Back
Tuesday = Triceps/Biceps
Wed = Rest
Thursday = Shoulders
Friday (or Sat. morning) legs.

My arms are getting indirect work on Monday and Thursday but I spend a whole day on them because they're not totally wrecked doing chest or shoulders. My triceps have some serious stamina. I have to totally destroy them with cable push downs and dumbbell overhead extensions before I do my sets of dips and lately I've had to polish them off with kick-backs afterwards to finish them off. They're beastly hard to wear out. You can't do that kind of work if you're trying to do bench on the same day because they get really weak by the time I'm done with them. My bench press would be pathetic after those exercises. Same with biceps. I wear them out enough that back exercises would be difficult to do.

I think most people do triceps with chest and biceps with back but I personally prefer working opposing muscles together. I do one full exercise of triceps and let them rest while I do my next group of bicep exercises. It lets that muscle group recover some while you're still working out.

for chest i do 12 sets and arm i do 6 sets thats all i spend 1 hour in the gym no longer

JNick77

First, the OP referenced bodybuilding so why would we recommend something like Stronglifts 5x5? SL5x5 is really a ****ty program for anybody that's been lifting a while. It's a great beginner program but it's an inflexible system that doesn't offer much long-term.

Secondly, @OP you're trying to gain mass in your arms. You said you don't want to bore us with diet details but that's actually pretty important if you're talking mass gains. You mentioned your macros and calories but how big are you first of all, that might not be enough.

Stick to compound movements for arms then. Barbell curls, close grip benches, seated alternate curls, dips. And don't train them with any other body part but legs and make sure there is sufficient time between body parts for rest.

Niner is always on-point, love it. I'd be curious to see all of the exercises that involve the tricep/bicep that the Op is using. The one I see missing from Niner's list is Chin-Ups (palms facing you). Sorry Niner. I don't know about the leg-only thing. My goals are different so my splits are Upper Body / Lower Body, but I don't see why you wouldn't train Biceps on a Back day and Triceps on a Chest day, and then maybe have an extra workout that hits bi's and tri's only. Maybe you don't do that "extra" workout every week, base it on you're recovering.

ninerbuff

And don't train them with any other body part but legs

Why?

Because they can get pre exhausted. If a lagging body part is lagging, then pre exhaustion can hamper gains.

A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

JNick77

And don't train them with any other body part but legs

Why?

Because they can get pre exhausted. If a lagging body part is lagging, then pre exhaustion can hamper gains.

A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

The other option would be to train the main compound movement last. I've seen that rec come from John Meadows and another coach recently, forget the other guy's name. I envision something like,

A. Dips
B. Heavy Tri-Extension variation 8-10 reps
C. Light Cable Work sets of 20 reps
D. Close-Grip Bench Press sets of 5 or if you have a partner do a Board Press method
E. Some kind of Tricep exercise to failure, 2 sets of max reps, minimum of 15-reps maybe?

taso42

First, the OP referenced bodybuilding so why would we recommend something like Stronglifts 5x5? SL5x5 is really a ****ty program for anybody that's been lifting a while. It's a great beginner program but it's an inflexible system that doesn't offer much long-term.

I made an assumption that OP is a beginner due to the comment "My arms are lke girls arms no joking"

JNick77

First, the OP referenced bodybuilding so why would we recommend something like Stronglifts 5x5? SL5x5 is really a ****ty program for anybody that's been lifting a while. It's a great beginner program but it's an inflexible system that doesn't offer much long-term.

I made an assumption that OP is a beginner due to the comment "My arms are lke girls arms no joking"

Ah yeah, see your point. I took it as he just didn't know how to improve his arms. You say tomato I say toma'to... LMAO

I'm really not a huge fan of SL 5x5 but since his focus is bodybuilding I guess he could do SL 5x5 but add in another day for just Bi's and Tri's and then for Bench Press days he uses Close Grip in-place of the Bench Press for the extra tricep work.

AsrarHussain

First, the OP referenced bodybuilding so why would we recommend something like Stronglifts 5x5? SL5x5 is really a ****ty program for anybody that's been lifting a while. It's a great beginner program but it's an inflexible system that doesn't offer much long-term.

Secondly, @OP you're trying to gain mass in your arms. You said you don't want to bore us with diet details but that's actually pretty important if you're talking mass gains. You mentioned your macros and calories but how big are you first of all, that might not be enough.

Stick to compound movements for arms then. Barbell curls, close grip benches, seated alternate curls, dips. And don't train them with any other body part but legs and make sure there is sufficient time between body parts for rest.

Niner is always on-point, love it. I'd be curious to see all of the exercises that involve the tricep/bicep that the Op is using. The one I see missing from Niner's list is Chin-Ups (palms facing you). Sorry Niner. I don't know about the leg-only thing. My goals are different so my splits are Upper Body / Lower Body, but I don't see why you wouldn't train Biceps on a Back day and Triceps on a Chest day, and then maybe have an extra workout that hits bi's and tri's only. Maybe you don't do that "extra" workout every week, base it on you're recovering.

my macros are 2900 callories 207 protein and 300 + carbs and 70-80 fats

JNick77

First, the OP referenced bodybuilding so why would we recommend something like Stronglifts 5x5? SL5x5 is really a ****ty program for anybody that's been lifting a while. It's a great beginner program but it's an inflexible system that doesn't offer much long-term.

Secondly, @OP you're trying to gain mass in your arms. You said you don't want to bore us with diet details but that's actually pretty important if you're talking mass gains. You mentioned your macros and calories but how big are you first of all, that might not be enough.

Stick to compound movements for arms then. Barbell curls, close grip benches, seated alternate curls, dips. And don't train them with any other body part but legs and make sure there is sufficient time between body parts for rest.

Niner is always on-point, love it. I'd be curious to see all of the exercises that involve the tricep/bicep that the Op is using. The one I see missing from Niner's list is Chin-Ups (palms facing you). Sorry Niner. I don't know about the leg-only thing. My goals are different so my splits are Upper Body / Lower Body, but I don't see why you wouldn't train Biceps on a Back day and Triceps on a Chest day, and then maybe have an extra workout that hits bi's and tri's only. Maybe you don't do that "extra" workout every week, base it on you're recovering.

my macros are 2900 callories 207 protein and 300 + carbs and 70-80 fats

I meant your body totals, my bad. Are you actually going for mass gain with this?

AsrarHussain

First, the OP referenced bodybuilding so why would we recommend something like Stronglifts 5x5? SL5x5 is really a ****ty program for anybody that's been lifting a while. It's a great beginner program but it's an inflexible system that doesn't offer much long-term.

Secondly, @OP you're trying to gain mass in your arms. You said you don't want to bore us with diet details but that's actually pretty important if you're talking mass gains. You mentioned your macros and calories but how big are you first of all, that might not be enough.

Stick to compound movements for arms then. Barbell curls, close grip benches, seated alternate curls, dips. And don't train them with any other body part but legs and make sure there is sufficient time between body parts for rest.

Niner is always on-point, love it. I'd be curious to see all of the exercises that involve the tricep/bicep that the Op is using. The one I see missing from Niner's list is Chin-Ups (palms facing you). Sorry Niner. I don't know about the leg-only thing. My goals are different so my splits are Upper Body / Lower Body, but I don't see why you wouldn't train Biceps on a Back day and Triceps on a Chest day, and then maybe have an extra workout that hits bi's and tri's only. Maybe you don't do that "extra" workout every week, base it on you're recovering.

my macros are 2900 callories 207 protein and 300 + carbs and 70-80 fats

I meant your body totals, my bad. Are you actually going for mass gain with this?

im trying to gain muscle mass so im bulking up trying to gain 1lb a week

JNick77

First, the OP referenced bodybuilding so why would we recommend something like Stronglifts 5x5? SL5x5 is really a ****ty program for anybody that's been lifting a while. It's a great beginner program but it's an inflexible system that doesn't offer much long-term.

Secondly, @OP you're trying to gain mass in your arms. You said you don't want to bore us with diet details but that's actually pretty important if you're talking mass gains. You mentioned your macros and calories but how big are you first of all, that might not be enough.

Stick to compound movements for arms then. Barbell curls, close grip benches, seated alternate curls, dips. And don't train them with any other body part but legs and make sure there is sufficient time between body parts for rest.

Niner is always on-point, love it. I'd be curious to see all of the exercises that involve the tricep/bicep that the Op is using. The one I see missing from Niner's list is Chin-Ups (palms facing you). Sorry Niner. I don't know about the leg-only thing. My goals are different so my splits are Upper Body / Lower Body, but I don't see why you wouldn't train Biceps on a Back day and Triceps on a Chest day, and then maybe have an extra workout that hits bi's and tri's only. Maybe you don't do that "extra" workout every week, base it on you're recovering.

my macros are 2900 callories 207 protein and 300 + carbs and 70-80 fats

I meant your body totals, my bad. Are you actually going for mass gain with this?

im trying to gain muscle mass so im bulking up trying to gain 1lb a week

Obviously I don't know your current weight, BF%, size, but I would guess that unless you're short and around 150lbs that 2900 calories is probably not enough. Dr. John Berardi has a calorie calculator for mass gain called Massive Eating calculator or something like that. Just Google Massive Eating and you'll find it.

AsrarHussain

First, the OP referenced bodybuilding so why would we recommend something like Stronglifts 5x5? SL5x5 is really a ****ty program for anybody that's been lifting a while. It's a great beginner program but it's an inflexible system that doesn't offer much long-term.

Secondly, @OP you're trying to gain mass in your arms. You said you don't want to bore us with diet details but that's actually pretty important if you're talking mass gains. You mentioned your macros and calories but how big are you first of all, that might not be enough.

Stick to compound movements for arms then. Barbell curls, close grip benches, seated alternate curls, dips. And don't train them with any other body part but legs and make sure there is sufficient time between body parts for rest.

Niner is always on-point, love it. I'd be curious to see all of the exercises that involve the tricep/bicep that the Op is using. The one I see missing from Niner's list is Chin-Ups (palms facing you). Sorry Niner. I don't know about the leg-only thing. My goals are different so my splits are Upper Body / Lower Body, but I don't see why you wouldn't train Biceps on a Back day and Triceps on a Chest day, and then maybe have an extra workout that hits bi's and tri's only. Maybe you don't do that "extra" workout every week, base it on you're recovering.

my macros are 2900 callories 207 protein and 300 + carbs and 70-80 fats

I meant your body totals, my bad. Are you actually going for mass gain with this?

im trying to gain muscle mass so im bulking up trying to gain 1lb a week

Obviously I don't know your current weight, BF%, size, but I would guess that unless you're short and around 150lbs that 2900 calories is probably not enough. Dr. John Berardi has a calorie calculator for mass gain called Massive Eating calculator or something like that. Just Google Massive Eating and you'll find it.

I am about 15% bodyfat i weight 207 lb
I measured my intake with the harris benedict and it gave me this

ninerbuff

First, the OP referenced bodybuilding so why would we recommend something like Stronglifts 5x5? SL5x5 is really a ****ty program for anybody that's been lifting a while. It's a great beginner program but it's an inflexible system that doesn't offer much long-term.

Secondly, @OP you're trying to gain mass in your arms. You said you don't want to bore us with diet details but that's actually pretty important if you're talking mass gains. You mentioned your macros and calories but how big are you first of all, that might not be enough.

Stick to compound movements for arms then. Barbell curls, close grip benches, seated alternate curls, dips. And don't train them with any other body part but legs and make sure there is sufficient time between body parts for rest.

Niner is always on-point, love it. I'd be curious to see all of the exercises that involve the tricep/bicep that the Op is using. The one I see missing from Niner's list is Chin-Ups (palms facing you). Sorry Niner. I don't know about the leg-only thing. My goals are different so my splits are Upper Body / Lower Body, but I don't see why you wouldn't train Biceps on a Back day and Triceps on a Chest day, and then maybe have an extra workout that hits bi's and tri's only. Maybe you don't do that "extra" workout every week, base it on you're recovering.

my macros are 2900 callories 207 protein and 300 + carbs and 70-80 fats

I meant your body totals, my bad. Are you actually going for mass gain with this?

im trying to gain muscle mass so im bulking up trying to gain 1lb a week

Obviously I don't know your current weight, BF%, size, but I would guess that unless you're short and around 150lbs that 2900 calories is probably not enough. Dr. John Berardi has a calorie calculator for mass gain called Massive Eating calculator or something like that. Just Google Massive Eating and you'll find it.

I am about 15% bodyfat i weight 207 lb
I measured my intake with the harris benedict and it gave me this

Use Mifflin/St. Jeor calculation. It's more accurate.

A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

AsrarHussain

First, the OP referenced bodybuilding so why would we recommend something like Stronglifts 5x5? SL5x5 is really a ****ty program for anybody that's been lifting a while. It's a great beginner program but it's an inflexible system that doesn't offer much long-term.

Secondly, @OP you're trying to gain mass in your arms. You said you don't want to bore us with diet details but that's actually pretty important if you're talking mass gains. You mentioned your macros and calories but how big are you first of all, that might not be enough.

Stick to compound movements for arms then. Barbell curls, close grip benches, seated alternate curls, dips. And don't train them with any other body part but legs and make sure there is sufficient time between body parts for rest.

Niner is always on-point, love it. I'd be curious to see all of the exercises that involve the tricep/bicep that the Op is using. The one I see missing from Niner's list is Chin-Ups (palms facing you). Sorry Niner. I don't know about the leg-only thing. My goals are different so my splits are Upper Body / Lower Body, but I don't see why you wouldn't train Biceps on a Back day and Triceps on a Chest day, and then maybe have an extra workout that hits bi's and tri's only. Maybe you don't do that "extra" workout every week, base it on you're recovering.

my macros are 2900 callories 207 protein and 300 + carbs and 70-80 fats

I meant your body totals, my bad. Are you actually going for mass gain with this?

im trying to gain muscle mass so im bulking up trying to gain 1lb a week

Obviously I don't know your current weight, BF%, size, but I would guess that unless you're short and around 150lbs that 2900 calories is probably not enough. Dr. John Berardi has a calorie calculator for mass gain called Massive Eating calculator or something like that. Just Google Massive Eating and you'll find it.

I am about 15% bodyfat i weight 207 lb
I measured my intake with the harris benedict and it gave me this

Use Mifflin/St. Jeor calculation. It's more accurate.

A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

i will try that thanks