ShapeFit.com

jdwd1088 · Joined: 13 Apr 2007 Posts: 1

I work my arms out at least 3 times a week but seem to get no bigger. What can I do to blast my ares to make them grow.

swanso5 · Posted: Fri Apr 13, 2007 8:52 am Post subject:

you're doing too much arm work cut to once a week and add ins quats and deadlifts if not already and they'll grow...and eat more probably

Liquidmetal · Joined: 11 Apr 2007 Posts: 18 Location: Georgia

Swanso is right on target. Back it down to once a week, let them rest and they will grow.

Boss Man · Posted: Fri Apr 13, 2007 7:59 pm Post subject:

Train Arms max twice a week, if you of above once a week.

If you do go no higher than 4 sets on Biceps and Triceps, 5 max. I only do a max of 4 sets on Bi's and Tri's twice a week. Don't go higher than 4 sets, as it turned out to be fruitless doing more, a waste of time, and just more energy draining.

Sportsman4920 · Joined: 13 Jan 2007 Posts: 29

Over training could be hindering progress, but two other factors preventing maximum gains could be form and intensity. Either you may be too intense, i.e. using too much weight that compromises form, or not intense enough, i.e. not going until ABSOLUTE failure on every set. Have a personal trainer or experienced weight lifter watch you lift to make sure you have proper form and are keeping the movement strict for the entire set; a little cheating is ok on the very last rep, but for the remainder of the set you should focus on keeping picture perfect form.

Diet could also be an issue, but that's less straight forward as it greatly varies from person to person. I would recommend trying to adjust your lifting routine (going until absolute failure on every set, keeping perfect form, and increasing/ decreasing intensity as needed), then if that still doesn't do the trick after a couple of weeks, moderatly increase protein and carb intake.

reymysterio · Joined: 20 Apr 2007 Posts: 55

Boss Man · Posted: Sat Apr 21, 2007 7:21 pm Post subject:

Switch to 8 sets once a week, or 4 sets twice a week.

Also you have two options.

1. Go to failure, that's as many reps as possible per set, even if you manage 1/2 a rep last time out.

2. Increase weight a toiuch, and aim for about 6-8 reps.

reymysterio · Joined: 20 Apr 2007 Posts: 55

swanso5 · Posted: Mon Apr 23, 2007 4:14 am Post subject:

depends on the rest of your training and how much your eating

reymysterio · Joined: 20 Apr 2007 Posts: 55

swanso5 · Posted: Mon May 07, 2007 8:54 pm Post subject:

probably more but how would i know how much your eating now?? and what the rest of your training entails??

reymysterio · Joined: 20 Apr 2007 Posts: 55

Boss Man · Posted: Tue May 08, 2007 8:52 pm Post subject:

Supplements can help, but it isn't vital to use any.

If you can get a Protein / Carb source fast after workouts, like from food, you don't need protein powder. I would reccomend Glutamine as the best supplement going, with virtually no side effects, but you don't even need that.

I would say get your diet working well, and then add supplements after if you want to.

swanso5 · Posted: Tue May 08, 2007 9:33 pm Post subject:

supplements don't do anything that proper eating can't so don't waste your money

Boss Man · Posted: Tue May 08, 2007 9:43 pm Post subject:

Not to disagree with you, but one slight counter argument there is, a Protein powder gives fast delivery of Nutrients post workout, which unless someone can get home fast, and prepare and eat something with the same nutritional profile, inside of 1 hr, then Powder can sometimes have advantages.

This would be based on how long it took someone to get home, more than anything.

Also if someone wanted Creatine, the amount from meat and fish (2g)would give unsustainable benefit, over powdered dosing.

So some supplements can have their place, and in certain circumstances give neccessary benefit, as to get the same amount of certain supplements from diet, people might have to consume 3x-4x the usual food amounts in one go, E.G. Creatine for example.

Though with regards your statement, I largely agree.