daman1985

Recently I had an assessment and discovered my arms have actually gotten smaller, thought I have been training them. This is seriosuly not right. At begining of June they were 11.7inches now they are 10.8. What the hell is going on?? Even with the extra food and all and the creatine they still managed to get smaller? this is confusing me. I think there is something wrong with me other than training and nutrition. How the hell could they lose an nearly and inch when i train them and everything??

Dushtin

How often do you train and can you give us an example of your actual training.

Newfiechick

not sure Daman, I may have missed it somewhere, but are you sure your diet is "sound"?? You may be eating less than you think.......what is your total daily calorie intake? and what does your macro nutrient breakdown look like?

daman1985

i train them once a week now, used to do 2 times.
but at the moment for arms i do:

BB Curls 3X8-10
Tricep Bar PushDown 3X8-10
DB Curls/Hammer Curls 3X8-10
Lying Tricep Extensions or Close Grip BP 3X8-10
Cable/Rope Curls 3X8-10

Tri Rope Pulldown 3X8-10

daman1985

http://www.extremebodybuilding.net/f...html#post30052

this link is what i eat. i havent updated in a few weeks but essentially still following the same.

vortrit

Then your diet is not as sound as you think. Or maybe overtraining. I started lifting weights about 14 months ago. At the start of it mine were about 10.5 and now they are a little over 14. And I did not measure until about 3 months into it. Maybe alternate your arm exersises a little more as well.

Critical Mass

If you have recently dropped some bodyweight, then your arms will follow suit.


Otherwise, Synthol.

daman1985

isnt that a roid? and if so isnt that ilegal?
i did drop body weight like 2 years ago, but not anymore.

well i been training near 3 years and they aint grown yet. what do u do? my diet is not bad, i guess i could eat more, but in all honesty, do i hav to constantly feel like a bloated pig in order to see some muscle gains? as it is i am nearly being sick eatitng what i do, i am full all day, even when i am sleeping, i wake up and still feel full now.

Pfabrizi1

Man, if you've been training for 3 years and have seen no real improvement than your def. doing something wrong. Are you using enough weight? Is your form right? Your diet seems fine, so their has to be something wrong with your training perhaps or maybe you are doing lots of cardio?

Gazhole

Stop doing so many goddamned isolation movements, and better use the time!

What is your entire training program?

vortrit

Exactly. I really think I got most of my bi size from cable rows and other compounds.

daman1985

i use compounds. i do cable rows, i do all the variants of compounds too both with free weights or machine assistance, I vary week to week. I am pretty sure I am using enough weight, for curls I am using 20Kg DB's thas more than ample to get some size, and I do struggle with them.

Gazhole

1 - I dont generally count cable and machine movements as the best compounds. Sure they use more muscles than your basic isolation movement, but they use they in a more set way - and the weight is stabilized for you - that you're not getting the maximum benefits you could do from Barbell or Dumbell rows, which are superior due to the greater need for stabilizer muscles.

2 - You say you do lots of compound movements, but that session you posted up there was ALL isolation? What is your ENTIRE program to the letter?

3 - Perhaps varying week to week is your problem. Sure, you need to periodize to keep a unique stimulus on your muscles and CNS to avoid overtraining and promote the most progression, but you also need consistency for your body to be able to guage HOW it needs to adapt to that stimulus in order to grow, improve, or make you stronger.

Try varying a little less. Stick to basic freeweight compounds, and just periodize the loading parameters. Sure its good to change movements every once in a while, but the more you do a movement the better you are at it neurally, the more efficient you recruit more muscle fibers, the more weight you can lift, the bigger you will get!

4 - The actual weight you use is inconsequential. It doesnt really matter. Just work in loading parameters and intensities like 6RM, 70% etc.

5 - Dont struggle. When it becomes less a challenge and more a struggle on a regular basis you're more likely to overtrain and THAT will lead to loss of muscle mass.

Gazhole

I stopped using any isolation for about a year as an experiment - my growth and improvement rate didnt slow down a jot. The only thing that changed was i had an extra 5-10 minutes added onto my day.