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Perfect 10 Training for Arms


#1

my arms have been lagging behind my hole body since i started training but it acentuated since my last bulk..i became like a snowman with sticks for my arms..

my question is when i incorporate perfect 10 to my routine..when i have other body parts and a lagging body part the same day how do i train them? i mean can i train them back to back or should i wait like 6 hours or so to train my arms?


#2


#3

Sounds like you're bulking wrong and training poorly.

Bulking doesnt mean eat all the crap you want.

If you want advice, you need to post your routine/diet plan.


#4

ok for perfect 10 i will be following this routine:
Monday: Chest/Shoulders

Chest
? Decline Smith Presses: 2 Sets x 12 Reps
? Flat Hammer Presses: 4 Sets x 25 Reps
? Incline Dumbbell Flyes: 3 Sets To Failure

Front/Side Delts
? Seated Dumbbell Presses: 1 Set x 25 Reps
? Reverse EZ Bar Presses: 1 Set To Failure
? Seated Dumbbell Side Laterals: To Failure

tuesday: thai boxing

wednesday:legs

Quads (2 Full Rotations)
? Leg Presses: 4 Sets x 25 Reps
? Horizontal Leg Presses: 1 Set x 40 Reps
? Leg Extensions: 1 Set x 40 Reps

Hams
? Leg Curl Machine: 3 Sets To Failure

Thursday: off

friday:back/rear shoulders/traps

Back
? Pull-ups: 3 Sets x 12 Reps
? Dead Lifts: 3 Sets x 10 Reps
? Dumbbell Rows: 3 Sets x 10 Reps
? Lat Pulldown: 3 Sets x 10 Reps

Rear Delts
? Rear Delt Machine: 2 Sets x 25 Reps

Traps
? Barbell Shrugs: 3 Sets x 12 Reps
? Dumbbell Shrugs: 3 Sets x 12 Reps
? Upright Rows: 3 Sets x 12 Reps

saturday: thai boxing

i know it isn't much but the rest time should be a maximum of 30 sec..so it's intense

now i will change the days each week as the pwerfect 10 program says( if it says day off i'll take it and then train this body part on saturday)
my last bulking phase was each body part has its own day

but can you aswer my first post if you can plz?
sorry for my bad english it is my third language


#5

Good lord


#6


#7

what's wrong with my routine?


#8

hmmm what isn't?


#9

I think I have an idea why your arms are lagging... You aren't even training them in this routine. Add 6-10 sets of bis and tris a week, and if your arms still aren't improving over the next 6 months, come back and ask.


#10

You said your arms lagging behind? ... so how comes u have no tricep/bicep workouts?


#11

i had them.. but the perfect 10 routine says :
" Train the rest of your body as usual.
You don't need to alter the rest of your current program. In other words, feel free to train your other muscles groups as usual. If you incorporate Perfect 10 training for chest and triceps, just omit those exercises from your current program. Think of Perfect 10 as an addition to the program you're following (actually, a supercharger would be more accurate). "

i always train my arms..i'm sorry if i wasn't clear earlier


#12

I think KingBeef explained it best.....


#13

this was my training routine:Monday: Chest/Shoulders

Chest
? Decline Smith Presses: 2 Sets x 12 Reps
? Flat Hammer Presses: 4 Sets x 25 Reps
? Incline Dumbbell Flyes: 3 Sets To Failure

Front/Side Delts
? Seated Dumbbell Presses: 1 Set x 25 Reps
? Reverse EZ Bar Presses: 1 Set To Failure
? Seated Dumbbell Side Laterals: To Failure

Tuesday: Quads/Hams

Quads (2 Full Rotations)
? Leg Presses: 4 Sets x 25 Reps
? Horizontal Leg Presses: 1 Set x 40 Reps
? Leg Extensions: 1 Set x 40 Reps

Hams
? Leg Curl Machine: 3 Sets To Failure

Wednesday: OFF

Thursday: Back/Shoulders/Traps

Back
? Pull-ups: 3 Sets x 12 Reps
? Dead Lifts: 3 Sets x 10 Reps
? Dumbbell Rows: 3 Sets x 10 Reps
? Lat Pulldown: 3 Sets x 10 Reps

Rear Delts
? Rear Delt Machine: 2 Sets x 25 Reps

Traps
? Barbell Shrugs: 3 Sets x 12 Reps
? Dumbbell Shrugs: 3 Sets x 12 Reps
? Upright Rows: 3 Sets x 12 Reps

Friday: Arms/Calves

Biceps
? Standing Dumbbell Curls: 2 Sets x 10 Reps
? Dumbbell Drag Curls: 1 Set x 20 Reps
? Incline Hammer Curls: 1 Set x 15 Reps

Triceps
? Close-Grip Benches: 1 Set x 25 Reps
? Tricep Press Downs: 1 Set x 25 Reps
? Double Arm Kickbacks: 1 Set x 25 Reps
? Bench Dips: 1 Set To Failure

Calves
? Seated Calf Raises: 3 Sets x 15 Reps
? Donkey Calf Raises: 3 Sets x 15 Reps

Saturday: OFF

Sunday: REPEAT

and even on arms day i would get mor sets out of everything.. strict form 10 sets for bis and 10 sets for tris with proper warm up and stretching


#14

fellas, i just want someone to answer my first post.. should i have arms workout and the other muscle group trained in the same session or should i wait few hours after training a body part and get back to the gym to train arms if they are in the same day?

i would like someone that is familiar with the perfect 10 training plz


#15

OK OP,

Check out Monsieur Beef's "Do this routine instead of that dumb one" thread at the top of the Bodybuilding board. You are doing "that dumb one". That is why you are getting the forehead-smacking in response to your post. You should be doing "this one". You should not be doing "that dumb one". You are a horse and I have led you to water. Drink now, Mr. Ed.


#16

P10 is a good program. But I don't think its for you yet.

I get the feeling you're a newb. You need to follow a more solid balanced plan first. Your arms probably aren't small. Everything is probably small. But guys tend to worry about their arms.

I know these specialisation plans look exciting. But save it for when its needed.


#17

ok thank you!


#18

lifting for more than 12 reps isn't lifting. Its cardio. If you want big arms train the 5-8 rep range with high volume. And actually do arms. training like a housewife will make you look like a housewife.

Oh, and for future reference, hole would be used for something like asshole. Whole would be used for whole body.


#19

What theyre basically telling you to do is to stop training like a pussy.

Add bicep/ tricep exercises, squats, deadlifts, and most important,
stop using the smith machine.


#20

You just wanted to write the word pussy didn't you.