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Answers from Danny M O'Dell:

Hi, I am a football player and body builder. I have been training in the GYM almost non stop for the past six months, and I measure my arms chest and at the end of every month to see if I am making any gains.

In Feb I measured my Biceps at 17 and 1/2 inches. This month I measured them to be the same. My arms have not grown an inch and I have killing them on my arm days. I was wondering if I am over working, and if I should periodically take a week off from training in order to actually further my gains? I change up my work outs and I have been making great gains in my legs shoulders and back, but my arms do not seem to grow as fast, and I have up and down weeks with my chest.

To cut the crap I was wondering how I can have constant gains without crappy weeks and months were I don't gain an inch of mass? Also how much running can I do without burning off my gains in muscle?

I would appreciate it if you would the take time to answer these questions, I enjoy reading your sports articles.

Thanks for your time,

Robert

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Answer:

Hi Robert, Let me get this straight; you say you have been working out ‘almost non stop for the past six months’ and you are wondering if you may be ‘over working’…your arms and chest’? In a nut shell YES!!! For God’s sake give it a rest.

Take a week or so off and let your body rest and get caught up to this gross overload you have subjected it to for the past six months. During this recuperative week look over your training diary and see if you have been doing basically the same thing week after week. Futility in training is doing the same thing over and over and expecting different results.

Once you have it established that you did in fact over train with the same exercises then it’s time to redo your program. Give this proven schedule a whorl and I am certain you will meet with additional success.

Closely examine you diet. If you are trying to add inches to your arms then you also need to add weight to your body by eating more each day. Do so in a properly balanced fashion of 40-45% protein, 40% carbohydrates and 15% fat in each of your five to six meals a day.

You didn’t mention your height and weight, but the weight will have to go up if you are an American football player. As it goes up, so must your speed and explosive strength.

A reliance on arm exercises to increase their size is, in my estimation, a misdirection of energy, effort and time. Instead concentrate on your heavy squats, deadlifts, benches and barbell rows. The squats and deadlifts will release greater amounts of testosterone and growth hormones into your muscles. The barbell rows will build the foundation for your bench press while at the same time helping to put muscle on your upper arms.

Arm specific training should be focused on the triceps as they are the largest of the upper arm muscles. If you still insist on doing pure arm work then use these suggestions/guidelines in your bodybuilding repertoire.

One day a week, for a full twelve hours, do this:

1. Before each exercise period (on the hour) have a protein drink
2. At the top of every hour do three to four sets of eight to ten barbell curls and triceps extensions resting two to three minutes between sets.
3. On the half hour marks do three to four sets of twelve to fourteen dumbbell hammer curls and triceps push downs.

Alternate schedule-Five days a week

Monday Select three exercises for your arms; one for your biceps and two for your triceps. The first day do five sets of five at 85% 1RM
Tuesday Select three different exercises for your arms; one for the biceps and two for the triceps. Do five sets of three reps at 90-95% 1RM
Wednesday Select one exercise for your triceps and do ten to fifteen sets using one of the triceps exercises you used on Tuesday.
Thursday Rest your arms
Friday Repeat Monday’s schedule
Saturday Minimal arm work consisting of three to four sets of light curls and extensions using the exercises of your choice. End with good stretching movements.

Be very aware of joint pain during these high volume training sessions. If they start hurting it’s time to back off.

Keep me posted on your arm ‘blasting’ progress.

Danny