Arm Workouts + Shoulder Workouts + other general info......

[Snowrider]

I am looking for a new arm workout to help add mass to my arms. I have been on the same workout that last 3 months and need a change. Not seeing the results that I want. As far as my shoulders are concerned, I seem to have hit a lull in my workout. I can't get past a certain weight....any ideas???

This is what my current workout looks like :

Monday - Chest : Incline 4 sets, Flat 4 sets, Decline 4 sets, Fly's or Cable's 4 sets

Tuesday - Arms :
Triceps - Tricep presses 4 sets, skull crushes 4 sets (starting to give me tendonitis in the elbow), kick backs 4 sets, reverse tricep pull downs 4 sets, cool down with 3 sets of dips

Biceps : Seated close grip bar 4 sets, Seated or standing wide grip bar 4 sets, Hammers 4 sets, preachers 4 sets

Wednsday - Shoulders : Shoulder presses 4 sets, shrugs 4 sets, seated preacher fly 4 sets, bushwackers (laterral shoulder raise) 4 sets

Thursday - Back : Seated pull downs 4 sets, Pull ups 3 sets, laterral row 4 sets, close grip lower back row 4 sets

Friday - Arms : Same as above except in different order.

Every workout I include stomach/some sort of cardio. Usually in the gym for 1:30 minutes to 2 hours a night.

Sat/Sunday - one day rest, one day of Snowboarding.

I am currently @ 202 lbs (just lost 10 lbs), I take in about 200 grams of protein a day between meals and shakes and bars. 4500 mg of L-Glutamine a day. Got off the cell tech because I didnt feel like it was doing anything anymore. The first two times I used it I had great results. (Haven't used it in close to 8 months)

Any other supplement suggestions? Looking to add strength and size.... legally.

[assfreely]

Dude, when do your arms get to rest??? You use them Monday (Triceps for chest), then work them out Tuesday, Wedensday (Tricpes for shoulders), Thursday (Biceps for back) and then work them out again on Friday???

Try replacing an arm a day with legs, you'd be suprised how that will help your arm training. Chinese proverb say "Strong tree limbs can not grow without strong trunk and roots"...

BUt what do I know...

[Snowrider]

All of those workouts are supplemental are workouts. They are not concentrated. Atleast that is what I think. I have put on some nice size the last 2 years. Every other part of my body has grown rapidly...With the exception of my arms. Genetically..my arms were always small. I have added some decent size on them but do want them bigger.

[T0NY]

damn for real you have to give your muscles some time to rest . the more they rest the more they grow . try to focus on your bi's/tri's on the same day or spread em out .

and 200+ grams of protein a day , rough on the stomach

[Snowrider]

I do work out my bi's and tri's on the same days. i dont split them up. As far as the protein is concerned, I read and was told by a trainer to up my intake to 1 gram per pound in body weight. I don't want to be malnourished here :)

[T0NY]

taking in a gram per pund is bs ...

taking in alot of protein give you a gut , do them sit ups

i used to take in 200+ grams of protein a day when i was bulking up and i only weighed 170's when i got to my desired weight i stopped .
now im only consuming about 100 or so grams a day being im tryin to get some lean mass , inc a very healthy diet this is key .

[Snowrider]

I am doing 200 -250 crunches a night and have cut out the lat enight carbs. My diet looks like this :

6:30 am have a protein bar
9:30 am have a protein shake (0 carb isopure)
12:30 pm have grilled chicken wrap or two turkey burgers on on roll with a slice of cheese
3:00 pm a protein bar or fruit
6:30/7 variable when I get home from work, Chicken, Steak or Salmon, salad w/ tomatoes carrots and walnuts

Gym

10:30 pm Protein shake

[assfreely]

Maybe try some different routines like these...

Triceps
Midrange - Close Grip Bench Presses
Stretch - Overhead DB extensions
Contracted - DB Kickbacks

Biceps
Midrange - Barbell Curls
Stretch - Incline DB Curls
Contracted - Spider Curls (Reverse Preacher bench)

These are based on the Point of Flexion workouts and seem to be very productive...

Either way, good luck!

[Snowrider]

Close grip bench and Overhead db extensions i already work into my tricep workouts. I think i may need to tweak the order I do them in or maybe drop set.

Incline DB curls and Reverse Preacher bench seem like a good option. Keep it light and slow?

[T0NY]

Originally posted by Snowrider
I am doing 200 -250 crunches a night and have cut out the lat enight carbs. My diet looks like this :

6:30 am have a protein bar
9:30 am have a protein shake (0 carb isopure)
12:30 pm have grilled chicken wrap or two turkey burgers on on roll with a slice of cheese
3:00 pm a protein bar or fruit
6:30/7 variable when I get home from work, Chicken, Steak or Salmon, salad w/ tomatoes carrots and walnuts

Gym

10:30 pm Protein shake

too much synthetic protein .
630 am protein bar thast cool , but eat some breakfast at 9 not a shake egg whites with turkey , pretty good for proein .
try to substitute bars n shakes with lean food and have around 2 shakes a day and 1 bar . for me personally thats perfect for me but not every bodies body is the same

[Snowrider]

That definitely sounds like a plan. Sometimes when i am in a rush, the synthetic just seems easier.

[T0NY]

i just got back into it after a looong 6 month break. good luck man . its not easy ....

[Snowrider]

I have been going strong for two years now. 5 days a week pretty consistantly. I always want to explore new excercises to change my workout. I think one problem that I do have is I work out alone and hate to bother people for spots so sometimes I feel that i dont push myself as much. All my boys go to the gym earlier than me... Oh well.

[kroms]

Originally posted by T0NY
taking in a gram per pund is bs ...

taking in alot of protein give you a gut , do them sit ups

i used to take in 200+ grams of protein a day when i was bulking up and i only weighed 170's when i got to my desired weight i stopped .
now im only consuming about 100 or so grams a day being im tryin to get some lean mass , inc a very healthy diet this is key .

too much protein will give you a gut? do sit ups? have you been reading muscle magazimes from 1982? im sorry but i cant believe i read that....

i'd like to see the studies that say eating high protein for muscle growth is bullshit...lol 100g protein at 170lbs is approximately .6g per lbs BW, which is around the RDA for a regular person. People who work-out i.e. strength training, weightlifting, bodybuilding are not regular people....

not bulking up and trying to gain lean mass is not about cutting protein.....protein = building blocks for muscles....
gaining lean mass = eating clean, not less

[Snowrider]

That's exactly what I thought. Your metabolism speeds up and your muscles need more protein to recover.

[GINZ]

I'm not replying to this until you add legs into your routine:chuckle

[T0NY]

Originally posted by kroms
too much protein will give you a gut? do sit ups? have you been reading muscle magazimes from 1982? im sorry but i cant believe i read that....

i'd like to see the studies that say eating high protein for muscle growth is bullshit...lol 100g protein at 170lbs is approximately .6g per lbs BW, which is around the RDA for a regular person. People who work-out i.e. strength training, weightlifting, bodybuilding are not regular people....

not bulking up and trying to gain lean mass is not about cutting protein.....protein = building blocks for muscles....
gaining lean mass = eating clean, not less

its not the protein alone that will give you a gut . its what comes a long witht the protein , not every 1 consumes the leanest proetin therfore they are gonna get a gut eventually and esp if the neglect their mid section .

my comment about protein is opinion from personal experience , dont take it out of context i never stated it was a fact . 100 grams of protein isnt that small of an amount . for the regular person fine , but regular ppl that i have seen with their eating habbits in my office and in other places are garbage . what do they eat for breakfast a bacon egg and cheese . how much protein is in that 10 grams ? they snack on donuts and shit all day regular plp that dont work out arent really cautious of their diets for the most part . the regular person that doesnt work out doesnt consume close to 100 grams of protein a day IMO

what ever it comes down to every ones body is different and they should diet according to their reactions .

[Snowrider]

Mike...

Snowboarding is my leg workout. I can't work out my legs during the season because my thighs won't fit into my pants...lol. I work out legs off season. Fall and summer.

[kroms]

Originally posted by T0NY
its not the protein alone that will give you a gut . its what comes a long witht the protein , not every 1 consumes the leanest proetin therfore they are gonna get a gut eventually and esp if the neglect their mid section .

my comment about protein is opinion from personal experience , dont take it out of context i never stated it was a fact . 100 grams of protein isnt that small of an amount . for the regular person fine , but regular ppl that i have seen with their eating habbits in my office and in other places are garbage . what do they eat for breakfast a bacon egg and cheese . how much protein is in that 10 grams ? they snack on donuts and shit all day regular plp that dont work out arent really cautious of their diets for the most part . the regular person that doesnt work out doesnt consume close to 100 grams of protein a day IMO

what ever it comes down to every ones body is different and they should diet according to their reactions .


when speaking of protein specifically in the context of bodyduilding nutrition i would hope that aa person would realize we are talking about clean foods....anyone thats going to consider a Big Mac or a Bacon Egg and Cheese as a source of protein really doesnthave an understanding of the principles of healthy diet and therefore increasing their protein intake is the least of their problems....

3 eggs (breakfast) 1 can tuna (lunch) 4oz. chicken breast (dinner) and a glass of milk = approximately 100 grmas of protein....thats not alot...but anyone close to 200 lbs that can actually grow on the...god bless you...

[assfreely]

Originally posted by kroms
3 eggs (breakfast) 1 can tuna (lunch) 4oz. chicken breast (dinner) and a glass of milk = approximately 100 grams of protein

Now add in two Protein shakes (at 45-50 grams each) and you are at the 200 grams of protein you need...

[T0NY]

Originally posted by kroms
when speaking of protein specifically in the context of bodyduilding nutrition i would hope that aa person would realize we are talking about clean foods....anyone thats going to consider a Big Mac or a Bacon Egg and Cheese as a source of protein really doesnthave an understanding of the principles of healthy diet and therefore increasing their protein intake is the least of their problems....

3 eggs (breakfast) 1 can tuna (lunch) 4oz. chicken breast (dinner) and a glass of milk = approximately 100 grmas of protein....thats not alot...but anyone close to 200 lbs that can actually grow on the...god bless you...

holy shit ....
thats it that equals to a 100 grams of protein . i consume a lil more than that daily just in food , not including 2 servings of protein either 2 shakes or 1 shake 1 pro bar a day .
i dont really count the protein to the tee but i grow because i watch my diet eat healthy and consume protein etc daily .
but thanks for the info i never knew , how little can equal 100 grams of protein .