I have been training with a hook for a year and during this time I have developed some interesting looking biceps. At every gym, those who train in conversations with me emphasize, that I have developed them very nicely. This is cause for satisfaction – but it worries me at the same time, that all the rest of my muscles look rather haggard. I haven't started training my back and legs yet, I experience my chest and shoulders with weights from time to time. If I am not tired after training my hands, I put a few series on the chest or shoulders. I know, that soon I will have to start training all my muscles evenly, but I would not like to lose the weight and shape of the biceps and triceps. Now I train them three times a week. So how do I arrange my training, to reconcile it all?
Let me, that I will ask you a question – can you stand on your hands? if not, then you should learn it quickly, because if you keep training in such a crazy way, as it is now, soon it will be easier for you to walk on your hands, than on the legs. You'll start to look like Popeye – skinny legs and paws like cannons.
So you say, that your hands are growing so wonderfully that's why, that you train them three times a week? Error! They only grow because of it, because they are the only part of the muscle, which you stimulate appropriately. Besides, you don't have to do it that often – I assure you, that by training them twice a week, maybe even once, you could have equally satisfactory gains in mass and strength. You train in the gym, so ask more experienced people than you, how many times a week they abuse their biceps and triceps – on 99% the answer will be "once" or "twice". More frequent sessions not only will not give you much benefit, but they can even overtrain your muscles and destroy most of your work. If muscles are to be developed, after training, they will require time to recover and a solid diet.
I understand your concern about losing interest, what you are enjoying right now – it is clear. However, I am thinking, that you should see them not as a target, but as a motivation to work, Additionally, to fine-tune the rest of the groups as well. Also remember, that apart from that, what the flatterers say, there is also something, what you don't hear directly – making fun of your sickened legs and collapsed cage. Old, you ever saw a caricature of a bodybuilder in a newspaper? Big paws, mega chest and legs like matches - stand in front of the mirror and be honest, or anything like that in it? By the way, I suspect, that in the gym you do not have the courage to take off your tracksuit and show something else besides your biceps.
As I can see, you have the results, then you are not crazy – You know, what training is all about and you are also aware of it, that you will finally have to take care of all your muscles. I can only advise you one thing – remodel your current training program like this, to include all your muscles and train each group once or twice a week. If you need a good example of this, what such training should look like, you will find it below. I took it into account, that you already have a lot of practice in the gym, but also a lot of neglected muscle parts. Similarly, as with triceps, six biceps sets do it all, what they will need. Before that, they will be involved in back training indirectly, so it is enough just to train them. The above program should be treated only as indicative and you can make so many corrections to it, how much will it take. I skipped aerobics and abdominal workouts on purpose – decide for yourself, when and how you want to turn them on. I think, that it would be good to start with, if you were by 6-8 weeks he trained like this. Then evaluate your progress and rearrange the sessions and exercises accordingly. Remember one thing – by taking off your T-shirt, you have to show people your wonderful muscles, and not just beautifully muscled hands. Good luck!
Training program
Monday: cage, shoulders, triceps
A. CAGE:
• Bench presses – 3 x 12,10, 8
• Incline bench presses -3×12,10, 8
• Carrying -3×15,12,10
B. SHOULDERS:
• Shoulder presses – 3 x 12,10, 8
• Lateral rises – 3×15,12,10
• Lateral raises in the body drop – 3 x 15, 12, 10
C. TRICEPSY:
• Pulling the lines with the grip -3×12,10, 8
• Pulling the lines using the undergrip -3×12,10, 8
Wednesday: legs, calves
A. LEGS:
• Leg extensions -3×15,12,10
• Squats – 3 x 12,10, 8
• Leg presses – 3 x 12,10, 8
• Leg bend, lying -3×15,12,10
• Deadlift with stiff legs – 3 x 15,12,10
B. CALVES:
• Raises on your toes while standing – 3 x 20-25
• Climbing on toes while sitting – 3 x 10-12
Friday: back, ridge, biceps
A. BACK:
• Pull ups on a bar – 3 x to collapse
• Rowing with lines – 3 x 12,10, 8
• Pulling down the bar to the cage – 3 x 15,12,10
• Rowing with a one-arm dumbbell -3 X 12, 10, 8
• Torso extensions – 3 x to collapse
B. RIDGE:
• Barbell shrugs -3×12-15
C. BICEPS:
• Barbell bending – 3 x 12,10, 8
• Curls on the prayer book – 3 x 15,12,10