lagging arms

[jediclampet]

I just discovered this forum, thanks to DC. Although this is my first post, I have done some reading here tonight and I think it looks like a great place to learn from some knowledgeable bros. I will probably be visiting frequently.

I have been using DC training since November. I have done my best to follow his methods as closely as possible without making any changes . I have made great gains since starting DC training. I think my chest has seen the greatest progress and I believe DC's extreme stretching is the primary cause.

So, overall, I am very happy with my progress but there are two areas of my body that I am not happy with.

1) My waist is wider than I'd like from all the eating. I am going to start adding in more walking days in the morning on an empty stomach and getting stricter with my carb cutoffs. I might re-visit this problem later in another thread if the fat problem continues.

2) My arms have grown some but not as fast as the rest of my body. Arms are definately my lagging body part. I would like to post my current routine and ask for suggestions.

BICEPS

My 3 bicep exercises are:

1) standing EZ barbell curls

2) hammer curls

3) incline dumbell curls

I do these exercises at a rep range of 10-14 reps followed by a 15 second rest pause and then another 4-6 reps.

TRICEPS

My 3 tricep exercises are:

1) Reverse grip smith press

2) dips

3) skull crushers

I also usually do these exercises at a rep range of 10-14 reps followed by a 15 second rest pause and then another 4-6 reps.

My exercise split is not exactly the same as specified by DC (everytime I make any change to DC's plan I come to find out that he was right and I was wrong -big surprise, huh?). One problem may be that I was doing upper back (pullups, cable rows and upright rows) just prior to my bicep exercise. I plan to move the upper back exercises to the alternate day (swap with abs).

So what should I do to get my arms to grow? Should I add in a second rest pause? Does my rep range look good?

I really appreciate any advice!!!

[mobsta]

ok so from what i read you 10-15 on the first set then rest paus for 15 and thats it ? i thought we where to do an extra rp like 8rpx4rpx1-2 and thats it ? please correct me if im wrong,, now i do bi's with forearms/quads/hams/calves.... could you please post your split..

[jediclampet]

Originally posted by mobsta
ok so from what i read you 10-15 on the first set then rest paus for 15 and thats it ? i thought we where to do an extra rp like 8rpx4rpx1-2 and thats it ? please correct me if im wrong,, now i do bi's with forearms/quads/hams/calves.... could you please post your split..

Yes, I too would like to know if I should add a second rest pause for both bi's and tri's?

Also, should I maybe do a static hold after the bicep rest pause set (I saw DC mentioned doing this).

You asked about my split. OK, here is where I expect to get flamed. I did get creative with the DC exercise split and I could probably use some criticism. Here it is <puts on flame retardant suit>. I lift on Mon, Wed and Fri.

Day 1:

-CHEST

-TRAPS

-FOREARMS (heavy holds because I am a pussy with small forears so I use hooks for deadlifts, shrugs, pullups, etc)

-SHOULDERS

-TRICEPS

-UPPER BACK (swapped with abs)

-CALVES



Day 2:

-QUADS

-HAMS

-LOWER BACK

-ABS (swapped with upper back)

-BICEPS

-FOREARMS (regular forearms exercises like wrist curls, reverse wrist curls, etc.)

-OUTTER CALVES (I added an excersise with the reverse calf press reverse motion to hit the outter calves)

[babygetoboy]

One quick thing bro, Hammer Curls are a forearm exercise , not bicep, try preacher curls.

Second, Bro, if your gonna Give DC training a try and say that you are doing DC training, at least do it the way it's been written, and the way it's working great for everyone. Give it an honest effort, and I guarentee you won't be tweaking anything. Don't think so much, just do what's written.

[mobsta]

you wont get flamed but you said you've been doing this type of routine since november.. set up your routine like dc has it layed out all over the place
chest/tris/shoulders/back(width)/back (thickness)

bis/forearms/quads/hams/calves

if you do it the way its been explained i bet your arms will improve

[mobsta]

oh ya do add an extra rest pause

[jediclampet]

Originally posted by babygetoboy
One quick thing bro, Hammer Curls are a forearm exercise , not bicep, try preacher curls.

Second, Bro, if your gonna Give DC training a try and say that you are doing DC training, at least do it the way it's been written, and the way it's working great for everyone. Give it an honest effort, and I guarentee you won't be tweaking anything. Don't think so much, just do what's written.

Thanks for the input. I will start using preacher curls instead of hammer curls (I was thinking about doing that anyway).

I totally agree that DC traing is "great for everyone". The results I have seen on myself have made a believer out of me.

I am at a good time to try re-evaluate everything to make sure that I am not straying from the path. I really think that I am "doing it the way it's been written" other than these areas we are discussing - which I would like to fix if necessary.

So, I should drop the exercises for traps (my best bodypart), forearm gripwork (added to compensate for my cheating by using hooks) and outter calves so as to totally comply with the DC workout regimin?

Anything else?

[babygetoboy]

My arms have increased trememendously on the program. They have always been a tough area for me, and they are really responding well. I never had a good rear tricep head, now it's really responding, growing well, I think I would say the floor skullcrushers really helped.

[jediclampet]

Originally posted by mobsta
you wont get flamed but you said you've been doing this type of routine since november.. set up your routine like dc has it layed out all over the place
chest/tris/shoulders/back(width)/back (thickness)

bis/forearms/quads/hams/calves

if you do it the way its been explained i bet your arms will improve

Sorry I made my previous post before I read your post mobsta.

Would you add the 2nd rp for bi's and tri's or bi's only.

I will rearrange my workouts to comply with DC's routine. The main reason I moved back thickness to leg day was because I felt that the exercises I was using for back width were also hitting my legs (especailly hams) so I should go ahead and do legs too - to avoid overtraining legs (especially hams).

My back thickness exercises were deadlifts, goodmornings and stiff-legged deadlifts. So should I keep these exercises for back thickness and do hams on a seperate day?

[Rick85]

Arm Workout

yup

[mobsta]

ok,, now thier is a debate on goodmornings ill read more on in human or the others can comment.. stiff legg deads are for hams not back thickness,, try floor deads/rack deads/tbar rows or bb rows...im sorry but how where back width hitting hams ? or did you mean thickness.. rest pause everything but quads,back,forearms, calves.. like i stated for ex 225x12rp.. 8rp,3-4rp,,1-2..

[jediclampet]

Thanks! I will definitely change my routine accordingly.

Originally posted by mobsta
ok,,.im sorry but how where back width hitting hams ? or did you mean thickness

Yep, I meant back thickness excercises were hitting hams. Sorry about the confusion. I realized it right after I submitted the post. I always get back width and thickness confused - that's why I've been calling it upper and lower back.

Thanks again for all the advice. I think I will see improvements when I implement your suggestions! Keep 'em coming!

[jimpaul]

Mobsta, I can relate to the ? about certain compound exercises and WHICH muscle it should be used for. I do trapbar deadlifts and I feel it all over the place. You name it, and it's worked. From forearms to calves. It MAY just be that as long as the "intended muscle is stressed sufficiently, then it's okay! I have the tendency to get a little neurotic about things, so that just may be my way of thinking to avoid the stress of it all, lol.

Get Stronger
jim

[mobsta]

i see you do forearms on both days was that a typo as well ?? once you start with heavy weight you'll see your grip getting stronger,, i had a weak grip as well and turned to hooks but those just got in the way,, so i just made myself to hold on to the weight,, try wrist wraps on and off to develop your grip

[mobsta]

Originally posted by jimpaul
Mobsta, I can relate to the ? about certain compound exercises and WHICH muscle it should be used for. I do trapbar deadlifts and I feel it all over the place. You name it, and it's worked. From forearms to calves. It MAY just be that as long as the "intended muscle is stressed sufficiently, then it's okay! I have the tendency to get a little neurotic about things, so that just may be my way of thinking to avoid the stress of it all, lol.

Get Stronger
jim

ya i feel your jimpaul ,, but i was just confused about how he wrote "back width hits hams.. so obvious i thought like wide grip pulldowns or close grip cable rows....lol