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  1. #1
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    Default Bodybuilding Competition next month

    Hi everyone.
    I want to compete in an body building competition going to be held at the end of next month.?My current upper arm routine looks like this:
    Barbell Curls 3 Sets
    Standing dumbell hammer curls 2sets
    Close grip bench press 2Sets
    Skull Crushers 2Sets
    I do this workout once each week.With this routine i have added only
    1 inch to my upper arms in the last 40-45 days.But with just 30 odd days left for the competition i want to add 2 inches to my arms.Is this possible? I know their is not any magic routine out their but still can anyone suggest a upper arm workout which can help me achieve this goal.
    Please help.
    Thanks for the help in advance.

  2. #2
    Trusted Advisor Doug's Avatar
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    Quote Originally Posted by Rajvir
    Hi everyone.
    I want to compete in an body building competition going to be held at the end of next month.?My current upper arm routine looks like this:
    Barbell Curls 3 Sets
    Standing dumbell hammer curls 2sets
    Close grip bench press 2Sets
    Skull Crushers 2Sets
    I do this workout once each week.With this routine i have added only
    1 inch to my upper arms in the last 40-45 days.But with just 30 odd days left for the competition i want to add 2 inches to my arms.Is this possible? I know their is not any magic routine out their but still can anyone suggest a upper arm workout which can help me achieve this goal.
    Please help.
    Thanks for the help in advance.
    Rajvir, I have never seen anyone put 1" on their arms in 1 1/2 months, apart from someone who has carb depleted and carb loaded before a competition, but I personally would say that it would be impossible to add two inches in a month, dont forget that to compete then you would of reached your competition weight the week before your competition, there would be no training in the last four or five days before the competition, only the posing routine and compulsory poses (mind you thats like a workout in itself)

    I notice that you only do 3 sets for biceps, 3 sets for forearm (Brachioradialis), and only 4 sets for triceps, are you genetically gifted that you dont need to do much work..??

    For the different heads of the triceps, (long, medial, lateral) I find that different exercises need to be included in the workout which normally adds up to 9 sets for triceps.

    Long Head:
    Lying EZ-bar Triceps Extension
    Overhead Dumbbell Extension
    Overhead EZ-bar Extension

    Medial Head:

    Close Grip Bench Press
    Press Behind Neck
    Semi-Supinated Dumbbell Press

    Lateral Head:
    Close Grip Bench Press
    Press Behind Neck
    Lying Dumbbell Triceps Extension

    All Three Heads:
    EZ-bar Triceps Extension (extending arms backwards for more stretch)
    Parallel Bar Dips
    Bench Dips

    Good luck for the competition, let us know how you get on...
    Doug

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    Default

    Hi Doug.I don't know if i am genetically gifted or not,i may be.
    I do less sets of arms because my biceps are hit quite hard during my back workout & triceps during chest & shoulder workout.So i limit the sets to 4-5 only for each,also my goal was to bulk up only so i was taking diets rich in carbohydrates.I know i will be among the top 5 in my weight group,but i feel i have little less in my arms than my other muscle groups.To me only size matters.I think now i should increase the sets to 7-9 each but won't it cause overtraining ?? as bicep-triceps are small muscle groups as compared to Back-Chest-Legs.

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    Muscle & Strength Boss Damien's Avatar
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    Rajvir, if youre thinking of competing in a competition why not post some post some pics up in the critique my physique section so we can see what you need to work on in the time you've got.
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  5. #5
    Watchin what yer doin! tadolfi's Avatar
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    Agreed!

    This thread is worthless without pics!!
    Failure to Plan is Planning to Fail
    What's your plan?
    Yes, I am a Moderator

  6. #6
    Trusted Advisor Doug's Avatar
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    Quote Originally Posted by Rajvir
    Hi Doug.I don't know if i am genetically gifted or not,i may be.
    I do less sets of arms because my biceps are hit quite hard during my back workout & triceps during chest & shoulder workout.So i limit the sets to 4-5 only for each,also my goal was to bulk up only so i was taking diets rich in carbohydrates.I know i will be among the top 5 in my weight group,but i feel i have little less in my arms than my other muscle groups.To me only size matters.I think now i should increase the sets to 7-9 each but won't it cause overtraining ?? as bicep-triceps are small muscle groups as compared to Back-Chest-Legs.
    When doing chest and shoulder workouts the tricep is mostly worked on the last part of the lift, just before and on lockout, but to keep tension on the bodypart you dont go to total lockout on any pressing movement as this gives the bodypart a rest, keeping tension on the muscle does not involve total lockout of the arms. If you are feeling the bicep getting to much work in the back workout then have a look at your technique because you will find that your are cheating......lol

    If your biceps are your lacking bodypart then when you are backstage at the competition only "pump" up the bicep muscles just before going on stage. The judges will spot a weak bicep development because the bicep is shown on the following poses (1) Double Bicep, (front and rear) (2) Side Chest, (3) Most Muscular (if one of the poses)
    Last edited by Damien; 10-19-2006 at 10:24 AM.
    Doug

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    Thankx Doug i'll keep your advice in mind.I don't know if i can upload a picture or not. I don't have a PC, i use opera mini on my phone to access the web.

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    M&S Power User ssslayer's Avatar
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    Quote Originally Posted by Rajvir
    Hi everyone.
    I want to compete in an body building competition going to be held at the end of next month.?My current upper arm routine looks like this:
    Barbell Curls 3 Sets
    Standing dumbell hammer curls 2sets
    Close grip bench press 2Sets
    Skull Crushers 2Sets
    I do this workout once each week.With this routine i have added only
    1 inch to my upper arms in the last 40-45 days.But with just 30 odd days left for the competition i want to add 2 inches to my arms.Is this possible? I know their is not any magic routine out their but still can anyone suggest a upper arm workout which can help me achieve this goal.
    Please help.
    Thanks for the help in advance.
    dude, though am no pro, but I think, that in order to increase your arm size in such a short time, you would haveta put on more fat along with muscles.

    A definitely no no in a competition.
    I guess, better would be to try to increase the definition and detail of each muscle.

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    Default

    One more question. I know everyone has one arm bigger than the other,but can't both arms have the same size.My left bicep is 1/2" smaller than the right. Should i do an extra set of dumbells with my left arm.Would it be wise?Both my arms have the same strength then why the difference in size.I always start my dmbl sets with left arm first.But still no effect,Please help.

  10. #10
    Trusted Advisor Doug's Avatar
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    Quote Originally Posted by Rajvir
    One more question. I know everyone has one arm bigger than the other,but can't both arms have the same size.My left bicep is 1/2" smaller than the right. Should i do an extra set of dumbells with my left arm.Would it be wise?Both my arms have the same strength then why the difference in size.I always start my dmbl sets with left arm first.But still no effect,Please help.
    Try this...!!

    use only dumbbells for your Bicep workout, doing bicep dumbbell curls, do one set with your weaker side, then the next set do both arms, then back to one set with the weaker arm, etc etc..and do your normal 3 sets doing both arms and that will give you four sets on the weaker side, when you have finished doing all the bicep curls then pick a weight which is 1/2 the weight that you used and pump out as many reps as you can with this weight on the weaker side.
    Doug

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    I think Greg Valentino has a plan that will put 2" on your arms that quick. He can tell you all about it after he is released from prison.

    Seriously though, remember most of the size of your arm is the tricep. Also keep in mind that the judges are looking at proper proportions of your physique. If you were to put 2" on your arms you have to balance that with the rest of your body as well. Don't fall into the big biecps = good bodybuilder mentality. There is a whole lot more to it than that. Good Luck on the show.

  12. #12
    Muscle & Strength Boss Damien's Avatar
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    Quote Originally Posted by MattC
    I think Greg Valentino has a plan that will put 2" on your arms that quick. He can tell you all about it after he is released from prison.

    Seriously though, remember most of the size of your arm is the tricep. Also keep in mind that the judges are looking at proper proportions of your physique. If you were to put 2" on your arms you have to balance that with the rest of your body as well. Don't fall into the big biecps = good bodybuilder mentality. There is a whole lot more to it than that. Good Luck on the show.
    Agreed.
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