hey, new guy here!...question about muscle imbalance...

grambo · 31-Jul-03, 03:54 PM

hey everybody, glad i found this board...

i've been working out on/off for the last year and a bit, but since the end of winter i've been trying to be as serious as I can.

MY PROBLEM

I recently discovered the idea of overtraining, and it actually slowing down growth...so, i've staggered out my workout scheduale for different areas...

the problem, initially when i started working out, i had no bench...but apparently i did something right, because my arms grew quite well...

however, when i take a look at myself, it seems that things arent even...because my chest seems overwhelmed by my arms(i dont have a huge frame, and im pretty lean)...

What should I do?

**Todd** · 31-Jul-03, 03:58 PM

Hello there and welcome to the forum! I would post your entire workout here and maybe one of us can have a look and make some positive critiques on your workout and/or training regimen. As long as you are working intensely on your chest as with all other body parts, things should even out over time. But a good look at your training regimen may allow for a more thurough evaluation and better answer to your question.

grambo · 31-Jul-03, 04:18 PM

lets see...i pretty much eliminated any arm workouts i did...

which leaves my week like this...

day 1 - chest: Flat bench 4x7, incline 2x4, incline flies 2x10, flat flies 2x10, and dumbell pullover 2x10..

day 2 - wide grip chin ups 3x15, narrow 2x15, various ab exercises...

day 3 - cardio(bike riding)...

AND back to day 1, etc...

the only good thing about my arm to weight ratio, is can do chin-ups like crazy

**Todd** · 31-Jul-03, 04:31 PM

Well, first thing I can see wrong is that you have no shoulder or leg exercises in there at all!! You need to have a balance of exercises to comprise overall muscle balance to build a solid foundation and to prevent injury. I would not take out arms altogether, but instead, work on the other muscle groups with more intensity using the basics.

For chest, I would take out the fly movements and just do pressing ones...flat bench/incline/decline with d-bell and barbells. I would recommend doing a few warm-up sets for the first exercise of your chest routine, that is it...don't do them for following chest exercises. Then do 2 heavy working sets of 4-6 reps each set for the remainder of exercises...and go to failure within this rep range.

For back, I would keep the chins, but also add in bent-over rows, and some deadlifts.

Legs need to be worked hard doing basic exercises like squats, leg presses, lunges....stiff legged dead lifts for hamstrings, and standing/seated calf raises for calves.

Doing squats alone will help you add on tons of mass to both your legs and upper body! DO NOT LEAVE THIS EXERCISE OUT OF YOUR ROUTINE!!!

Deadlifts are another overall mass builder that will put mass on all over your body, not just your back and legs.

Keep working your arms, you can NEVER have too big of arms, only too small of other body parts!

Eat big and eat clean...do a search to find out what this comprises.

Get 8-10 hours of sleep to help yourself recover and grow!

Drink tons of water each and every day throughout the day!

All these will help you put on the mass you are seeking, as long as you do all these things consistantly!

grambo · 01-Aug-03, 12:15 PM

sweet bro

thanks very much

Goon · 01-Aug-03, 12:23 PM

Quote:

Originally Posted by grambo

hey everybody, glad i found this board...

i've been working out on/off for the last year and a bit, but since the end of winter i've been trying to be as serious as I can.

MY PROBLEM

I recently discovered the idea of overtraining, and it actually slowing down growth...so, i've staggered out my workout scheduale for different areas...

the problem, initially when i started working out, i had no bench...but apparently i did something right, because my arms grew quite well...

however, when i take a look at myself, it seems that things arent even...because my chest seems overwhelmed by my arms(i dont have a huge frame, and im pretty lean)...

What should I do?

I have the same problem, only it is the other way around. My arms seem overwhelmed by my chest. What excercises can I do to bulk up my arms? Anyone?

**Todd** · 01-Aug-03, 12:35 PM

Goon, do the basics -- Lying tricep extensions (skull crushers), tricep pushdowns, dips, standing barbell curls, alternate d-bell curls and any other exercise that you feel hits your arms maximally...work on doing these exercises with heavy weights and good form within the 4-6 rep range (after warm-ups). Make sure to chart out your sets/reps/weights for each and every exercise and then be sure to overload them more and more each time you work out. Eat correctly for size and get enough sleep. Over time, you will make gains!

Gartrell · 01-Aug-03, 01:42 PM

I don't know if he should be doing squats without a power rack...