no progress from my training

[musclefreak]

whats up everyone

I'm looking for help building my arms.I have been working out each bodypart twice a week biceps/triceps every monday and thursday.I do barbell curls,dumbbell curls and concentration curls 4 sets each 12 reps.For Triceps I do close grip presses,skull crushers and lying french presses 4 sets each 12 reps.I'm not gaining any size and I can't figure out why.Whats the best routine for building arm size?

[beefcake]

You're overtraining. Twice a week for arms is too much. Your bi's get indirect stimulation when you work your back and your tri's get hit when you do chest and shoulders. 4 sets is too much, and 12 reps is too much. IMO, for size you should be using a weight that only allows you to get out 6-8 reps.

[musclefreak]

if 12 sets is too much then how much should I cut it down to? what are the best exercises for both triceps and biceps?

[beefcake]

Originally Posted by musclefreak

if 12 sets is too much then how much should I cut it down to? what are the best exercises for both triceps and biceps?

I prefer to use preachers, but your exercises are fine, but i'd say drop them to 3 sets of each exercise and 6-8 reps each.

[musclefreak]

thanks for your help beefcake I'll give your advice a try.

[DeaDLifteR]

Originally Posted by musclefreak

whats up everyone

I'm looking for help building my arms.I have been working out each bodypart twice a week biceps/triceps every monday and thursday.I do barbell curls,dumbbell curls and concentration curls 4 sets each 12 reps.For Triceps I do close grip presses,skull crushers and lying french presses 4 sets each 12 reps.I'm not gaining any size and I can't figure out why.Whats the best routine for building arm size?

yup, like the other person said your overtraing, personally i'm not a fan of the 5 day split, but if it's workin for you, go for it.
here's what i do
mon-chest/bi's
tue-legs
wed-shoulders/traps
thur-cardio/abs
fri-back/tri's
sat-cardio/abs

works great
your bi day, i would forever eliminate concentration and alternate between bb and db curls and add 2 of the following: weighted chins (great mass builder), incline db curls, hammer curls, spider curls

tri routine is pretty good, dips are excellent though

[JUICE]

Originally Posted by beefcake

I prefer to use preachers, but your exercises are fine, but i'd say drop them to 3 sets of each exercise and 6-8 reps each.

do them like beefcakes says, 3 sets of each, train them once a week and see how it goes.

[bigbrad]

You gotta eat bro