Arms

[SacrificeThery]

I have a major problem getting my arms sore, I follow my routine to a T practically. I do three full body workouts a week so I have to keep Sets low, This is the workout i do:

Monday:
Squat
DeadLift
Bent Row
Upright Row
Dips
Weighted Crunch

Wednesday
Squat(2sets reps 8-10)
DeadLift(2sets reps 8-10)
Bent Row (2sets reps 8-10)
Military Press(2sets reps 8-10)
Flat Bench(2sets reps 8-10)
Reverse Curl(2sets reps 8-10)
Weighted Crunch

Friday:
Squat (2sets reps 8-10)
DeadLift(2sets reps 8-10)
Bent Row(2sets reps 8-10)
Upright Row(2sets reps 8-10)
Dips (2sets reps 8-10)
Weighted Crunch

I do about as much weight as my arm can handle..Any help?

 

[upsidedownside7]

3 sets of concentration curls with a barbell works for me. I go as heavy as I can and keep the movements compact, then I'll go do some dumbells with slow full range motions trying to keep my elbows in place. Don't go too heavy with the barbell and tear your arms off.

 

[Alpine]

That's probably one of the best beginners routines I've seen in a while, although personally I'd do even less, but that's just me.

This is a good example of other compounds working the arms harder than direct arm work. I think the soreness is a good sign, probably though, not always.

You might want to drop a deadlift on one day and a bent over row. I'd also consider dropping a training session every few weeks or if you feel tired.

If I was a beginner again and what I know now, I'd do above and drop direct arm work.

 

[Heizen]

Are you working through the soreness?

It is a good beginner routine, but after the beginner gains are gone, you are going to have a problem getting gains because of overtraining. Training full body every other day will also be hard if you do alot of large movements.

I would suggest breaking it into a group on each day. So your arms would only get worked once a week, as would your legs, back, and abs. So changing it to something along the lines of back and Bi's one day, chest and Tri's another day, and legs and abs another would probably limit the soreness and give your muscles enough time to rest.

The soreness is just from the muscle tearing, which it is supposed to do on a small scale every time you are working out. If you work THROUGH the soreness you will be doing it again before it has a chance to heal. Bad gains and possibility for injury will follow

You legs must be DEAD from doing squats 3 times a week. Thats alot of leg workout without alot of rest :/

 

[SacrificeThery]

I dont always do the squats and and the deallifts every time depends on how im feeling. Its just I can do all my curls and crap and th enext day barely feel fazed by it. The dips dont really seem to be doing enough. And my tris are never sore from benching.Maybe I need to step up the workout ?

 

[Alpine]

Just keep adding weight to your bench or as your routine get a belt and some rope and do wieghted dips for 6-8 reps.

Soreness is a poor indicator of progress.

See the weights go up on weighted chins, rows, weighted dips and bench, your arms will be growing massive in no time.

When progress stalls in ading poundage, have a break, perhaps a week, then have a week with slightly lighter weights, then proceed from there.