JaySee's recent

JaySee · Jun 17, 2004

Here is a shot taken a couple of days ago of myself. I guess you could say that I am bulking, trying to add size, Here I am 5'6" about 210 lbs. I know that my upperbody kinda sucks. Especially my arms. I can't get my arms to grow for shit. Anyway, I am just looking for some feedback, and maybe some tips on how I can set up my training to prioritize my toothpick arms.

Vander_V · Jun 17, 2004

looks good to me

Biceps ,,,, do heavy straight bar curls , do them 1st always and keep adding weight with each passing month. The meat and potatoes for biceps is the straight bar curl,,, also make sure you have enuff rest time before you hit them ,,, meening dont hit them after you train back day,,,hit them when you have rested the day before this has always helped me. good luck.

JaySee · Jun 17, 2004

Here is another shot of me last time I competed. Taken August, 2003. I have been trying to grow since then.

xcelbeyond · Jun 17, 2004

Vander's correct on the "straight" bar curls as this keeps your biceps supinated for maximum use. I also found that doing HEAVY back workouts also helps add size. And - heavy bench press using powerlifting technique, which places more emphasis on triceps and lats (i've posted about this before). This has really helped my triceps size.

Look great in the comp pic. What jungle was that competition at?!?

xcel

balplayer · Jun 17, 2004

you have good structure, dont worry about the arms, they will come, legs look good. were you a athlete?

JaySee · Jun 17, 2004

I have a fairly athletic background. Played football in high school. Started training seriously about 4 yrs ago.

bigbadasian · Jun 17, 2004

Reply

|--[\\\]>----------- you are right, the arms are your weakest, but everything else looks pretty good, especially the legs, they are pretty good size, w/in a couple of yrs. they should be gigantic! I have to disagree, i do bi's after my back workout and i love the way they feel....pre-exhausting them with a back w/out has been good for me.

Vander_V · Jun 17, 2004

BBA??????

GOOD IN WHAT WAY????

YOU SAY PREXUAST THEM??? AFTER MY BACK WORKOUT ITS MORE LIKE IM COMPLETELY BLOWN OUT.

To me training bis and back is a big NO NO, i cant possible crush my bis after i did an enormous back workout. wheres your logic just wondering plz feel free to explain, cause my arms have grown to 20 inches and grew the most when i hit them fresh, not saying it doesnt work for you BBA but im just curious why you think that way??

JaySee · Jun 17, 2004

Double V,
How does this look?
Monday - Chest
Tuesday - Legs
Wednesday - off
Thursday - Arms, Tris and Bis
Friday - Shoulders
Saturday - Back
Sunday - off

Vander_V · Jun 17, 2004

looks good to me

But id say do hamstrings on a seperate day from quads ok like on Friday along with shoulders.

oh and dont forget calves at least 3 times a week . GLHF

bigbadasian · Jun 18, 2004

Reply

Vander_V said:
GOOD IN WHAT WAY????

YOU SAY PREXUAST THEM??? AFTER MY BACK WORKOUT ITS MORE LIKE IM COMPLETELY BLOWN OUT.

To me training bis and back is a big NO NO, i cant possible crush my bis after i did an enormous back workout. wheres your logic just wondering plz feel free to explain, cause my arms have grown to 20 inches and grew the most when i hit them fresh, not saying it doesnt work for you BBA but im just curious why you think that way??

|--[\\\\]>--------- As i said in the gym today, when you hit back there is NO way to avoid hitting your bi's too. So when you are going super heavy/intense back w/out, your bi's are getting a pounding too. THEN after the back w/out i hit 2 exercises usually 3 sets each where i ONLY concentrate on the bicep alone. By the end of the 2 exercise, they are cashed. You dont need to 'crush' them like you said after back w/out b/c you've already begun to train them, no need to do a FULL bi w/out, like i said, just 2 exercises, 3 sets each.

xcelbeyond · Jun 18, 2004

Since I emphasize biceps over back, I do biceps (heavy) first on back day. I've found that it doesn't hinder the amount of weight used for back exercises.

xcel

Dave_19 · Jun 27, 2004

Ive always said and went buy "dedicate a whole training day to whatever muscle is your biggest priority to grow" except being something like calves, but I have definitly just hit tris in 1 day or birs.

I like to switch up once in a while give each muscle its own day so i can get an incredible workout for that muscle with this training method.

Vander_V · Jun 27, 2004

DAve19

Me and you think exactly the same , i do the same thing , somtimes its smart to take a day and concentrate on 1 muscle group and always keep your body guessing by switching it up.

Jonnyel · Jun 27, 2004

Don't overlook the fact that problems with lagging biceps may be due to nerve impingment through the back. This is a common problem amongst athletes, bodybuilders especially. Sometimes a few trips to a good deep tissue masseuse or A.R.T specialist can trigger gains in stubborn muscles.

lionel · Jul 5, 2004

Hey jonneyel, care to elaborate on your point? What is a nerve impingment through the back? have you had any experience with those techniques you described to overcome this?

Also, about straight bar curls.. i really don't respond to that. I don't feel my biceps at all when ding that. But switching to ezbar curls hit them spot on.

xcelbeyond · Jul 5, 2004

lionel said:
Also, about straight bar curls.. i really don't respond to that. I don't feel my biceps at all when ding that. But switching to exbar curls hit them spot on.

Try doing this:

Hold your out, away from your body, straight out, palm facing down.

Rotate your palm upward, as much as you can. Notice how this contracts your biceps (which is the biceps main function). This is called supination.

You get FULL supination when you're doing straight bar curls and only partial supination on easy bar curls. If you can do the same amount of weight using both (or more w/easy bar), I wonder what other muscles you're incorporating or how much less the biceps are working because they're not fully supinated.

That's why they say to ALWAYS turn your hands over, far as possible at the top when doing dumbell curls - so you full supination at the top of movement.

xcel

lionel · Jul 5, 2004

But the wrists and elbows do get a beating with straight bar curls.

1488 · Jul 8, 2004

I think it is good to combine some sort of 'supinated' bicep exercise with the EZ-bar curl. The easy bar curl hits your outer, upper forearms in a way that nothing else does... even more so than reversed forearm curls.

Jonnyel · Jul 8, 2004

Originally posted by lionel
Hey jonneyel, care to elaborate on your point? What is a nerve impingment through the back? have you had any experience with those techniques you described to overcome this?

Sometimes when there is a pinched nerve through the upper back or through the shoulder girdle, you will experience lagging gains in other muscles that you would not have even thought could be effected. This can happen to almost any muscle. I have had clients who had this exact problem, and after working on there shoulder and back to loosen the muscle and release the nerve, they seemed to not only had increased strength but a balance in muscle from the lagging arm to the stronger arm within 2-3 weeks.