File :-(, x, )
Arm Split Needs Touching Up. Anonymous
hey /fit/

I think I need to revamp my arm workout, as I don't think it's up to snuff.

Anyway, I am limited to free weights (dumb bells, and an EZ bar), and an exercise ball to serve as a sort of bench.

My arm work out entails:

Curl at 35lb on each arm @ reps of 8,
Push Press at 45 lb on each arm @ reps of 10
Overhead Tricep Extensions at 45 lb @ reps of 12,
Back Dumbbell Row at 45lb @ reps of 8;

All done for 3 sets.

Comment too long. Clickhereto view the full text.
>> Anonymous
do triceps on your chest day, biceps on your back day.
>> Anonymous
>>71628

I don't have a day devoted entirely to my back, more focused on my arms.

But, I added the back dumb bell rows to work my back, and the overhead tricep extension for upper back. Also, I have a lower back/legs day to work my lower back -- I should have an entire back day?

And my chest day consists of:

Dumbell Flyes (25lbs in each hand)- 12 reps, 3 sets
Incline Dumbell Flyes (25lb in each hand)- 10 reps, 2 sets
Weighted pushups with feet on ground (15lb added)- 12 reps, 3 sets
Weighted pushups with feet raised (15lb added)- 10 reps, 2 sets.

No real room for triceps in there, besides the cross over, yes?
>> Anonymous
anyone?
>> Anonymous
The following has been taken from a t-nation article by Alwyn Cosgrove.

Hypertrophy is a systemic response and effect, not a localized one.

All the talk about bodypart training versus full body routines, isolation exercise versus compound exercise, etc. is based upon a fundamentally flawed concept: that hypertrophy is somehow completely regional-specific.

Let me present a hypothetical example:

Twin brothers eating the same diet, working at the same job. Three times a week for the next 52 weeks, both brothers undertake a progressive resistance-training program, each adding weight, sets, or reps in a logical manner over the whole year. One difference: the first brother does deadlifts only. The second brother does arm curls only...

After a year, who do you think will have bigger arms? Obviously it will be the first brother, who put more overall stress and load through his system. Even though he didn't bend his elbow at all.

Charles Poliquin is fond of saying in order to gain an inch on your arm, you'd have to gain 10 pounds of muscle mass. If that's true, it'll happen a lot faster with an exercise like the deadlift than it will with the dumbbell curl.

The bottom line is that muscle growth is a systemic issue, not a localized one. If you put a stress on the forearm only, of course it would grow, but that growth would be limited because the systemic load is small. If you did deadlifts, on the other hand, the systemic load would be so big, everything would grow.

Conclusion: If hypertrophy is what you want, develop training strategies that target the entire system at once

_____________________
Hope that helps.