Bicep/Tricep growth/Chest

[bakkily]

Whats a good way to get your biceps and triceps bigger? I do my sets every week. Been doing Max:Ot for a about 10 weeks or so. I will measure my arms in inch wise soon. I can't get that much protein in me, since if I eat all the chiken in my house; my mother will yell at me. So I just stick to 200 till I have a job.

Sets for triceps. 55x15. 65x12. 75x10. 80x10. 95 pounds I do a minimum of 4-6 reps, 2 heavy sets. Then I do another lift for triceps, but do 2 sets of 4-6 reps. About the same thing for biceps. For each day I life Mon-Fri, I work two muscle groups.

For bench, I just wanna work on getting up in weight instead of down grading on weight. For instance, I do 135x12. 145x10. 155x10. 175x10. The heavy set is 185, two sets, min of 4-6 reps...

I am not sure exactly if I have been doing this right.

[WantingMuscle7]

First off if I remember correctly your like 218 lbs. To grow you must have atleast 1.5-2 grams of protien per lean body weight. If you want your arms to grow your going to have to 1) get that job and buy protien powder or 2) stock up on protien by having it on your christmas list.

For your arms what exercises do you do. For chest your probably going to want to do more than just flat bench. Example DB press, Flys (Flies) whatever way you want to spell that. All will help.

A few on this board have done Max: OT 0311 and if I can remember I think Bradg tried this. Maybe they can tell you if Max: OT is a good plan to go by or tell you anyother information regarding the program.

[Darkhorse]

I'd say you absolutely must periodize doing something else in conjunction with Max-OT. If you are doing 4-6 reps for weeks or months on end, your body will become more resistant to that same old stimuli for growth. To start, you should consider varying your rep range. I personally do not like to remain in any given rep range for more than 2-3 weeks. Frequency is another factor to consider.

Why not try something more like this: Non-linnear periodization

-12-15 reps for 2 weeks (1 minute rest between sets)
-8-12 reps for 2 weeks (2 minutes rest)
-6-8 reps for 2 weeks (2-2.5 rest)
-Max-OT for 3 weeks (3 minutes)
-Take a week off to deload.

Another method that I recommend is called Pendulum Training. Basically, a bodybuilder has a three step pendulum swing.

Accordingly, a week-by-week breakdown will be:

Week 1: Structural 1 (hypertrophy: high volume/low intensity)
Week 2: Structural 2 (hypertrophy: moderate volume/moderate intensity)
Week 3: Functional (strength)
Week 4: Structural 2 (hypertrophy: moderate volume/moderate intensity)
Week 5: Structural 1 (hypertrophy: high volume/low intensity)

Week 1 — Structural 1 — Hypertrophy: High Volume/Low Intensity

Frequency
Each muscle group is trained 1-2 times per week.

Intensity
The loads are between 60 and 70% of maximum.

Number of exercises
3-4 per muscle group

Number of sets per exercise
3-4

Number of reps per set
10-15

Possible advanced training methods during this phase
- Regular sets
- Drop sets
- Same body part supersets
- Post-fatigue supersets (compound + isolation)
- Pre-fatigue supersets (isolation + compound)
- Pre and Post-fatigue tri-sets (isolation + compound + isolation)

Rest intervals
15-60 seconds (15 in the case of supersets and drop sets)

Week 2 — Structural 2 — Hypertrophy: Moderate Volume/Moderate Load

Frequency
Each muscle group is trained 1-2 times per week.

Intensity
The loads are between 70 and 80% of maximum.

Number of exercises
2-3 per muscle group

Number of sets per exercise
3-4

Number of reps per set
6-10

Possible advanced training methods during this phase
- Regular sets
- Agonist/Antagonist supersets (e.g. biceps/triceps)
- Post-fatigue supersets (compound + isolation)

Rest intervals
30-90 seconds (15 seconds if using supersets)

Week 3 — Functional: Strength

Frequency
Each muscle group is trained 2-4 times per week (whole body workouts or upper/lower split).

Intensity
The loads are between 80 and 90% of maximum.

Number of exercises
1-2 per muscle group

Number of sets per exercise
4-6

Number of reps per set
3-6

Possible advanced training methods during this phase
- Regular sets
- Cluster training (1 rep, 20 second rest, 1 rep, 20 second rest, 1 rep, etc.)
- Agonist/Antagonist supersets

Rest intervals
120-180 seconds (15-30 in the case of supersets and clusters)

That's the template/structure of each phase of the pendulum swing. Here's an example I made up that fits the scheme:

Monday:

Non-Linnear Periodization-

Week One: (structural hypertrophy)

1. Chest/Biceps
A1) Flat Barbell Press: 4 sets of 10-12
A2) Flat Flyes: 4 x 15

A1- 3-0-1 Tempo, 15 seconds rest before supersetting A2.
A2- 6-0-2 Tempo, 60 seconds rest. [Post Fatigue Supersets]

B1) Incline Barbell Press: 3 sets of 10-12
B2) Incline Flyes: 3 x 15

B1- 3-0-1 Tempo, 15 seconds rest before supersetting B2.
B2- 6-0-2 Tempo, 60 seconds rest. [Post Fatigue Supersets]

C1) Barbell Curls: 4 sets of 10
C2) Reverse Grip Curls: 4 x 15

C1- 4-0-1 Tempo, 15 seconds rest before supersetting C2.
C2- 3-0-1 Tempo, 60 seconds rest. [Reg. Superset]

D1) Preacher Curls: 3 sets of 10

D1- 3-0-1 Tempo, 15 seconds rest between drop sets [Triple Drop Set]

------------------------------------------------------------ --------------

Week Two: (Functional, Limit Strength)

1. Upper
- Incline Barbell Press: 3 sets of 6-8 reps
- Decline Dumbbell Press: 3 sets of 8-10 reps
- JS Rows: 3 sets of 6-8 reps
- Pullups: 3 sets to failure
- High Pulls: 3 sets of 8
A1) Incline Dumbbell Curls: 3 sets of 8-10 reps
A2) Skullcrushers: 3 sets of 6-8 reps
[Antagonist Superset]

------------------------------------------------------------ --------------

Week Three: (Functional Strength)

1. Full Body
- A2G Squats: 5 sets of 5 reps
- Flat Bench: 3-4 sets of 3-5 reps
- Deadlifts: 5-6 sets of 3-4 reps

[Darkhorse]

Originally Posted by Balkkily

For bench, I just wanna work on getting up in weight instead of down grading on weight. For instance, I do 135x12. 145x10. 155x10. 175x10. The heavy set is 185, two sets, min of 4-6 reps...

I am not sure exactly if I have been doing this right.

Go reread the sticky on warming up properly. You're doing way too much before your max sets. Where's the weight acclimation sets?

135x12-(slow)1 minute rest
135x10-(fast) 2 minutes rest
155x5-2 minutes rest
165x2-acclimation set- 1 minute
175x1-acclimation set- 1 minute
185x???

[BG5150]

You want bigger arms? Gain 20 pounds.

Max OT is great for strength and, for me, not so great for size, which wasn't a primary goal of mine. I have got bigger with my 5x5 along with very good gains in strength.

[Darkhorse]

I have got bigger with my 5x5 along with very good gains in strength.

Long time no see compadre....I was wondering how the 5x5 was treating you..I assume Bill Starr's 5x5?

[BG5150]

Originally Posted by 0311

Long time no see compadre....I was wondering how the 5x5 was treating you..I assume Bill Starr's 5x5?

Yep. Though I've been outta action for a couple weeks because of some hip pain. When I bend over, or do squats or deads, I get this pain around my right hip--mostly behind it. I think I will be back next week.

[_Wolf_]

well, this is what i advise: do compound exercises...

if u check out chad waterbury's explanations on any of his routines: he always maintains one fact: of u workout on compound exercises, you will always expericne arm growth.. thats why some of his routines never have any directarm training...

i think u shud start chad waterbury's routines.. pick any one: i love em all

http://www.bodybuilding.net/training...outs-1245.html

[hrdgain81]

I will second the info on waterbury. performing compound movements, especially those related to back (rows, pull ups, t-bar) will work your arms significantly enough to grow. Adding extra arm movements (curls, preacher, ect) can lead to overtraining, and thus stall out your growth.

I would drop the isolation arm movements, and stick to compounds. Atleast for a few weeks, then slowly add in isolations, but keep the frequency low, and the wieghts heavey. then back off again.

[Kane]

If you consider my split right now:
Day 1 Chest/Back
Day 2 Legs/Abs
Day 3 Off
Day 4 Bi/Tri
Day 5 Off
Day 6 Delts/Traps
Day 7 Off

IMO I don't think this kind of split would lead to overtraining your arms. You have 2 days min. rest for your arms. Provided you don't do a rediculously high volume of course.