Arms lagging behind on Rippetoe's

[Flabbergasped?]

Hey guys,

I'm doing Rippetoe's starting strength. I'm about three months into it, there's been two weeks or so where I haven't lifted due to life circumstances, but otherwise I've been pretty steady.

My squats and deads are progressing really nicely, and I'm getting good definition in the core and lower body, but my arms are really falling behind. My bench is still at 137.5 lbs x 3 x 5 (I had maxed at 175 before having to take a break), Rows are still at 140 lbs, etc. The only real reason I'm lifting is for more upperbody strength (I need it for breakdancing, I need to do flares XD), so it's disappointing that I spend so much time in the gym without improving the area that needs the most work.

What can I do to improve my arms? Will the development just come w/ time? I feel that Rippetoe is a lot better for lower body because of the 3x/week squatting, but kinda lax on the top half. Overhead presses/bench might not be enough?

Is the program appropriate for my goals?

 

[Rampage1]

^^^^^^^ yes there are! add in some isolation arm work once a week! thats what im doing and it works fine!

 

[Mad Manic]

Rippetoe etc programs aren't designed for pure mass and nice proportions, it's about strength progression on basic lifts to get you stronger on squats etc. If you want better proportions and bigger arms, shoulders, chest etc. I suggest doing a bodybuilding routine and adding direct arm work. You will still need to do the fundamentals and make strength progression a priority, there's no cop out. Your rows and bench will need to be a LOT higher. I suggest reverse pyramiding on basic lifts, from heavy (3-4 reps) to light (9-10 reps) to cover the full range. e.g.) 3 sets heavy, 1 set medium, 1 set light or however you decide. Bottom line, work on what needs working on, that may well be everything.

MM

 

[Rampage1]

That is the original rippetoe workout yes! However, there are adapted versions which many prefer.

Who said I had the book? so yes your book is different than mine as mine is invisible!

http://forum.bodybuilding.com/showthread.php?t=998224

that website has all you need to know about the program (as far as i know) and it says, that although arm work is not included in the original it can be entered once a week!

 

[Mad Manic]

There are variations of Rippetoe, I have seen rows in most of them and indeed in the Bill Starr routines which are very similar. That is what Rampage1 was saying. As for direct arm work, I think it's mentioned that a little is ok to add at the end of workouts but that's it. However it's a free country, so you can train how you like lol.

MM

 

[j-flex]

i am on rippetoes too, and i feel exactly the same way!!

but i have another friend who lifts too, and when he saw me without t shirt at the beach he said my arms are very big!.

i never do the isolate exercises though.

is all in your mind, you think because you dont do any arm workout your arms are little, but ask some people and they will tell you the opposite.


also, your arms will grow according your lifts increase. i will tell you a tip that helped me a lot. drink a protein shake in the morning and another after your workput, 50 grs of whey protein. you will see improvement.

ps. i dont do power cleans, i do rows.
and i do back-military press.

 

[EFFORT]

drink a protein shake in the morning and another after your workput, 50 grs of whey protein. you will see improvement.

thats pretty arbitrary

 

[Mad Manic]

i am on rippetoes too, and i feel exactly the same way!!

but i have another friend who lifts too, and when he saw me without t shirt at the beach he said my arms are very big!.

i never do the isolate exercises though.

is all in your mind, you think because you dont do any arm workout your arms are little, but ask some people and they will tell you the opposite.


also, your arms will grow according your lifts increase. i will tell you a tip that helped me a lot. drink a protein shake in the morning and another after your workput, 50 grs of whey protein. you will see improvement.

ps. i dont do power cleans, i do rows.
and i do back-military press.

How big are your arms then?

MM

 

[Rampage1]

Eh, I don't like that variation at all. Power cleans are one of the best exercises you can do, I'd never replace them with rows.

yeah power cleans seem like a good exercise, though I feel that without rows my back is lagging behind, and for me that is something that is important as it makes up the frame of your figure

 

[kickureface]

i do pullups / dips at the end. if you can do isolation work after that, you didn't work hard enough. i think i saw in your journal you can do 3x10 pullups/dips or something, forgot. add some weight!
you're doing a pressing movement 3x a week as well. deadlifts add lot's of mass to the entire back tool. you'll be fine as long as you aren't a ***** and are eating plenty.

 

[Rampage1]

i do use weight on the dips, but not on the pull ups, hard enough as they are for now! btw when i say i do a bit of isolation work at the end it is usually just one quick set afterwards of curls of else pushdowns to wear down the muscle fibres a little more! nothing too heavy!

 

[j-flex]

How big are your arms then?

MM

im 5`54 tall, weight 168

and my arms are 15 inch flexed

not bad.

 

[Flabbergasped?]

So, should I change the program? Add more supplemental arm work? I'm at a loss.

 

[EFFORT]

If your involved with break dancing then you need to do a routine specific to that, also not sure why you'd want to be adding more weight, wouldn't that hold you back in break dancing?

 

[Rampage1]

if your looking for gaining mass as opposed to strength try the DC workouts, they are supposed to be very good for mass gaining, and subsequently arm growth : http://www.ironaddicts.com/forums/showthread.php?t=2003

I am going switch over to that in about a months time!

 

[Kidquick]

If I were to pick the three bicep exercises that I have gained the most from it would be:

Barbell curls

Hammer curls

Preacher dumbell curls

And don't neglect the triceps - if they are well developed your arms will look enormous.

 

[Flabbergasped?]

Effort and Kerp,

I'm lifting to gain strenght, because I had inquired about bodyweight exercises a few months ago (they are obviously more specific to breakdancing). The consensus was that it was insufficient for building upperbody strength.

Breakdancing is about strength to weight ratio. Before lifting, I weighed about 175, benched about the same as I do now. Now, I'm 190 with a 175x3 personal best, though I have to build back up to that weight. As long as strength outpaces weight gain (especially after I start cutting), I should be fine in that aspect.

I'd rather be strong than big. I thought you got strong by getting bigger?

 

[Flabbergasped?]

I still don't have an answer lol.

What's the best course of action given the following:

1) I must get crazy strong in the upperbody
2) I don't necessarily need to be big in the process.

If I'm big, that's fine, I just need to be strong too.

Can Rippetoe's provide a basis for this end-goal? If not, are there other programs that are better? I could switch to bodyweight exercises, but does weightlifting offer an alternative?

 

[Rampage1]

maybe a 3 day split, like efforts guide might be good for you with a focus on increasing poundages every week!

But the rippetoe program is primarily designed for strength. i.e Starting Strength

 

[Throttle]

this thread should get an award for most irrelevant responses so far.

rippetoe's is based on the presumption that you need a big base to be strong overall. this is still true for a breakdancer but I'm thinking you need to focus on a different base: your core & shoulders will be just as important to you as your back, and more important than your legs.

so the most important exercises to add weight to are back, shoulders & abs, rather than back & legs as Rippetoe focuses on. you need CNS development more than mass building.

take a look at how gymnasts train, if you haven't already. but keep in mind that to get better at ______ the best move is always to ______ more. do you have a crew you practice with?