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Aniblaze
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 Posted: Fri May 17, 2013 12:51 pm Post subject: Requesting all bodybuilders to give me some advice |
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So I'm in my fifth week of building after I stopped last august, and I'm concerned about how the muscles in my arms are growing. It would seem the exercises I do are building my shoulders more than my actual arm. Should I focus more on my triceps, or biceps? Friend of mine said that for definition, it's faster to focus on the triceps. Mind you that in the months after I stopped I didn't always eat that healthy, so I got some extra weight on me, which I'm also working on losing. Would it be wise to continue on the path I'm on now, and continue losing weight? To illustrate what I'm talking about with my arms, here's a pic:
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teeigeryuh
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| Posted: Fri May 17, 2013 1:00 pm Post subject: |
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eat more
exercise
repeat
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Aniblaze
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| Posted: Fri May 17, 2013 1:05 pm Post subject: |
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| teeigeryuh wrote: | eat more
exercise
repeat |
I've been doing that, and I doubt the food is the problem. I've completely cut bread from my diet, and replaced that with oats. I only eat healthy fats and a lot of protein. My current calorie intake is about 2800 calories a day, and I'm slowly losing weight while gaining muscle mass. I plan to up my calorie intake when I'm content with my fat percentage, which is currently still too high. My question pertains more to whether I should continue the path I'm on now, or should switch exercises that focus solely on my triceps and biceps, so my shoulder mass doesn't stand out too much in comparison to my upper arm.
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BreakinGods
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| Posted: Fri May 17, 2013 1:06 pm Post subject: |
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| I'm not a body builder first of all, but I would advise you to not focus on triceps or biceps, instead you should do a full body cycle to make sure you give each muscle group time to heal. If you're focusing on triceps or biceps you could end up tearing new muscle fibers, which could cause you to not see the kind of build you're looking for. Don't get discouraged by not seeing results it could take a while to see a difference in size because you could still be getting stronger without seeing much growth. Just keep it up and if you're looking for definition make sure you spend ample amounts of time building your leg muscles as well because they are some of your biggest muscles, and the testosterone provided from working these large muscle groups will help build your upper body as well. Your friend is partially correct because the triceps make up more of your arm, but spot training is not recommended. Just keep doing cardiovascular exercise along with anaerobic, but make sure you eat enough protein to sustain your muscle growth or you could burn lean muscle. Don't focus on becoming ripped just focus on developing yourself athletically, and in time you will see improvements in size and strength if you're determined and keep working hard.
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Aniblaze
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| Posted: Fri May 17, 2013 1:14 pm Post subject: |
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I feel like I should elaborate: last year I did the exercises I'm doing now (TRX) in combination with the spartacus workout, and after three months I had great results. Unfortunately my life got a bit busy with moving, job, and a new girlfriend, so I got a bit lazy when it came to working out.
I currently follow the following schedule, which is similar to last year, with the exception that the Spartacus workout has been taken out:
Monday: TRX (Full body workout of an hour, or a bit more)
Tuesday: Running (Allows most muscle groups to rest)
Wednesday: TRX (Full body workout of an hour, or a bit more)
Thursday: Running (Allows most muscle groups to rest)
Friday: TRX (Full body workout of an hour, or a bit more)
Saturday: Running (Allows most muscle groups to rest)
Sunday: Being lazy and doing absolutely nothing
These exercises allow me to train both my stamina and strength, and should allow my muscles to grow at a fair rate. I've already gained a decent amount of mass in the past few weeks, while losing a small percentage of fat. What I'm concerned about is that the exercises are making my arms look weird by being disproportionate.
In short, my problem isn't the rate at which the mass is growing, but rather the way it's growing. That's what I want advice on.
EDIT: Of course I will be training every muscle group, not just my biceps and triceps. But I was wondering if I should focus MORE on them, not SOLELY on them.
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Cryoma
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| Posted: Fri May 17, 2013 1:22 pm Post subject: |
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| How do you people type so much about nothing?
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teeigeryuh
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| Posted: Fri May 17, 2013 1:22 pm Post subject: |
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| Aniblaze wrote: | | teeigeryuh wrote: | eat more
exercise
repeat |
I've been doing that, and I doubt the food is the problem. I've completely cut bread from my diet, and replaced that with oats. I only eat healthy fats and a lot of protein. My current calorie intake is about 2800 calories a day, and I'm slowly losing weight while gaining muscle mass. I plan to up my calorie intake when I'm content with my fat percentage, which is currently still too high. My question pertains more to whether I should continue the path I'm on now, or should switch exercises that focus solely on my triceps and biceps, so my shoulder mass doesn't stand out too much in comparison to my upper arm. |
i didnt read your post btw
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BreakinGods
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| Posted: Fri May 17, 2013 1:25 pm Post subject: |
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| I have to go to work real soon, but let me just say you may want to switch from full body every other day to specific muscle groups. This way you can help solve your shoulder problem (which I don't really see to be honest) by reducing the amount of reps, weight, or sets. IF you look online there are specific muscle groups you should work in the same day because they won't be used as secondary muscle groups for a different workout. I doubt a day is long enough for full recovery, if you switched to specific muscle groups it would allow a lot more time for healing. The full body workout could be the problem, I've always been told to not work certain muscles in the same day and a full day should be devoted to legs. Make sure you are stretching at the right times because that helps your muscles grow, I'm not sure if its before or after a workout, but it should be 5-7 days a week of non ballistic stretching according to my PED teacher who is a personal trainer and has his PhD in a related field. Sorry I couldn't give you more developed answer I have to leave right now, but I'll check in later.
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Aniblaze
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| Posted: Fri May 17, 2013 1:32 pm Post subject: |
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| BreakinGods wrote: | | I have to go to work real soon, but let me just say you may want to switch from full body every other day to specific muscle groups. This way you can help solve your shoulder problem (which I don't really see to be honest) by reducing the amount of reps, weight, or sets. IF you look online there are specific muscle groups you should work in the same day because they won't be used as secondary muscle groups for a different workout. I doubt a day is long enough for full recovery, if you switched to specific muscle groups it would allow a lot more time for healing. The full body workout could be the problem, I've always been told to not work certain muscles in the same day and a full day should be devoted to legs. Make sure you are stretching at the right times because that helps your muscles grow, I'm not sure if its before or after a workout, but it should be 5-7 days a week of non ballistic stretching according to my PED teacher who is a personal trainer and has his PhD in a related field. Sorry I couldn't give you more developed answer I have to leave right now, but I'll check in later. |
That is actually quite helpful, thanks! I suppose I could do upper body days, and lower body days. I'll try to find some info on the specifics of what muscle groups I should focus on. The reason why I'm so anal about this, is because I don't want to overdevelop one group, while I leave the other group unattended. That's also why I'm doing full body workouts: out of fear of missing a muscle group. I'll admit that it's extremely tiring... I always shake like a parkinsons patient afterwards, but I am getting results, which is what I do it for.
In terms of testosterone: I always start with legs, but I doubt the level of testosterone will a problem. I got my testosterone measured last year, and before I started training it was almost double the average amount (amount was 24, average is 13). With the food I've been eating and exercises I suppose it's higher now. I'm intentionally eating a lot of food like broccoli, cauliflower, etc because it lowers estrogen, which in turn promotes testosterone.
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Selrahc
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| Posted: Fri May 17, 2013 1:54 pm Post subject: |
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Look up P90X, just follow the schedule they made. You don't have to do the program but the workout schedule is pretty good.
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BreakinGods
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| Posted: Fri May 17, 2013 1:55 pm Post subject: |
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| Aniblaze wrote: | | BreakinGods wrote: | | I have to go to work real soon, but let me just say you may want to switch from full body every other day to specific muscle groups. This way you can help solve your shoulder problem (which I don't really see to be honest) by reducing the amount of reps, weight, or sets. IF you look online there are specific muscle groups you should work in the same day because they won't be used as secondary muscle groups for a different workout. I doubt a day is long enough for full recovery, if you switched to specific muscle groups it would allow a lot more time for healing. The full body workout could be the problem, I've always been told to not work certain muscles in the same day and a full day should be devoted to legs. Make sure you are stretching at the right times because that helps your muscles grow, I'm not sure if its before or after a workout, but it should be 5-7 days a week of non ballistic stretching according to my PED teacher who is a personal trainer and has his PhD in a related field. Sorry I couldn't give you more developed answer I have to leave right now, but I'll check in later. |
That is actually quite helpful, thanks! I suppose I could do upper body days, and lower body days. I'll try to find some info on the specifics of what muscle groups I should focus on. The reason why I'm so anal about this, is because I don't want to overdevelop one group, while I leave the other group unattended. That's also why I'm doing full body workouts: out of fear of missing a muscle group. I'll admit that it's extremely tiring... I always shake like a parkinsons patient afterwards, but I am getting results, which is what I do it for.
In terms of testosterone: I always start with legs, but I doubt the level of testosterone will a problem. I got my testosterone measured last year, and before I started training it was almost double the average amount (amount was 24, average is 13). With the food I've been eating and exercises I suppose it's higher now. I'm intentionally eating a lot of food like broccoli, cauliflower, etc because it lowers estrogen, which in turn promotes testosterone. |
That's actually pretty interesting about lowering estrogen levels. I'm at work now on my iPhone so I can't type much, but you doing full body workouts could actually be causing your shoulders to over develop because when you do those other upper body muscles, like biceps and triceps, your shoulders still are getting worked as a secondary muscle to help stablilize your form.
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Aniblaze
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Location: The Netherlands
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| Posted: Fri May 17, 2013 2:10 pm Post subject: |
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| Cryoma wrote: | | How do you people type so much about nothing? |
You're in random spam, yet ask this question.
| Charless wrote: | | Look up P90X, just follow the schedule they made. You don't have to do the program but the workout schedule is pretty good. |
I'm thinking of just adjusting my TRX schedule, as the exercises I'm currently doing should be sufficient (look it up on YT, it's quite intense).
| BreakinGods wrote: | | That's actually pretty interesting about lowering estrogen levels. I'm at work now on my iPhone so I can't type much, but you doing full body workouts could actually be causing your shoulders to over develop because when you do those other upper body muscles, like biceps and triceps, your shoulders still are getting worked as a secondary muscle to help stablilize your form. |
Yeah I've been getting great advise on food from a friend of mine who's a dietitian. She's been really helpful. A lot of fruits also inhibit estrogen, so combining those with the other foods provides enough of the blocking effect I'm looking for. It's a tedious process though, considering the body's tendency to compensate if your hormones get out of whack. Fortunately I'm a guy, where the hormone ratio tends to be pretty simple and steady for the first forty to fifty years of my life.
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Deleted User 197371
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| Posted: Fri May 17, 2013 2:12 pm Post subject: Re: Requesting all bodybuilders to give me some advice |
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| Aniblaze wrote: | | So I'm in my fifth week of building after I stopped last august, and I'm concerned about how the muscles in my arms are growing. It would seem the exercises I do are building my shoulders more than my actual arm. Should I focus more on my triceps, or biceps? Friend of mine said that for definition, it's faster to focus on the triceps. Mind you that in the months after I stopped I didn't always eat that healthy, so I got some extra weight on me, which I'm also working on losing. Would it be wise to continue on the path I'm on now, and continue losing weight? To illustrate what I'm talking about with my arms, here's a pic: |
I would believe triceps make up most of your arm. Do both triceps and biceps on arm day. For arms, I use to do:
Dumbbell curls 3 sets of 8 with 25 - 30 lbs.
Concentration Curls 3 sets of 8 with 25 lbs.
Tricep Extention 3 sets of 8 with 30-35 lbs.
Tricep dips 25 reps [only 1 set, not much]
Tricep pull downs [Pyrimid set, from 60 to 20, then back to 20 to 60 all the way up 10 reps each bar. Still do them if I work arms]
The main thing you want to focus on if you want BIGGER muscles is the concept most body builders use. TUT [Time Under Tension] Youtube it if you don't grasp the full idea.
Other than that breakinggods gave a good explanation and I just thought of adding on a bit. I don't really train arms anymore because I feel they look too big compared to the rest of my body. I switched from the body building idea to a more hybrid of strength and muscle growth. I do more compound movements in my exercise these days like squats[for leg days] and dead lifts[for back and shoulder days]. I stay away from machines completely to help with strength. Just wanted to state again TUT is very important. Do a heavy weight that you can do like 8 reps with for like 3 sets. Don't be ashamed to start low. I would honestly suggest for you to go hybrid with 5x5 workouts just for certain reasons, but hey man, it's just some advice...you can do whatever the FUCK you wanna do.
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Aniblaze
Grandmaster Cheater Supreme
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| Posted: Fri May 17, 2013 4:59 pm Post subject: Re: Requesting all bodybuilders to give me some advice |
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| (dib1500) wrote: | | Aniblaze wrote: | | So I'm in my fifth week of building after I stopped last august, and I'm concerned about how the muscles in my arms are growing. It would seem the exercises I do are building my shoulders more than my actual arm. Should I focus more on my triceps, or biceps? Friend of mine said that for definition, it's faster to focus on the triceps. Mind you that in the months after I stopped I didn't always eat that healthy, so I got some extra weight on me, which I'm also working on losing. Would it be wise to continue on the path I'm on now, and continue losing weight? To illustrate what I'm talking about with my arms, here's a pic: |
I would believe triceps make up most of your arm. Do both triceps and biceps on arm day. For arms, I use to do:
Dumbbell curls 3 sets of 8 with 25 - 30 lbs.
Concentration Curls 3 sets of 8 with 25 lbs.
Tricep Extention 3 sets of 8 with 30-35 lbs.
Tricep dips 25 reps [only 1 set, not much]
Tricep pull downs [Pyrimid set, from 60 to 20, then back to 20 to 60 all the way up 10 reps each bar. Still do them if I work arms]
The main thing you want to focus on if you want BIGGER muscles is the concept most body builders use. TUT [Time Under Tension] Youtube it if you don't grasp the full idea.
Other than that breakinggods gave a good explanation and I just thought of adding on a bit. I don't really train arms anymore because I feel they look too big compared to the rest of my body. I switched from the body building idea to a more hybrid of strength and muscle growth. I do more compound movements in my exercise these days like squats[for leg days] and dead lifts[for back and shoulder days]. I stay away from machines completely to help with strength. Just wanted to state again TUT is very important. Do a heavy weight that you can do like 8 reps with for like 3 sets. Don't be ashamed to start low. I would honestly suggest for you to go hybrid with 5x5 workouts just for certain reasons, but hey man, it's just some advice...you can do whatever the FUCK you wanna do. |
To be honest I don't want to get extremely big, just more than what it is now, and a lot more definition. The picture above is still too slim, even after I exercised (which means my muscles are bigger than normal in the pic). I value stamina, strength, and mass in that order. In the end I'd want to have excellent stamina with a good amount of strength, and a decent build. Because what good is strength if you're too slow, or too bulky. I definitely want to do this the natural way, so I won't be getting an unnatural build either way. Eventually I'll max out on how buff I can get. My aim is to get those small indents on the lower sides of your stomach. Those are fucking boss.
BTW: Like I said before, I want to keep using the TRX. My bodyweight should be more than sufficient to get the build I want to get.
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daspamer
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