Arm workout just for mass?

[JUICE]

hey Stonecold, about 2-3 intense sets u mean doing a warm up of course but going super slow and really feeling the muscle burn u mean. for 2-3 sets. Lets say im doing dumbell curls, i do a warm up set light, and then do my 3 sets. But those have to be intense as in slow and feeling the effect of the exercise, the burning sensation. (i do triceps on chest days)(biceps on back days).
Cause what i was doing for arms was this:

ez curl: 3 sets
incline curls: 3 sets
reverse curls: 3 sets

Ive gotten alot of size due to these exercises but all of a sudden gains stopped. I once reached 19"inches last August, now at 18".

Also, how long should the duration for the arms (biceps)workout be. I usually take 30 minutes doing those 9 sets. How long do u usually train them for bro?:)

[BOHICA]

What do you do for your triceps Juice?

[Stonecold54]

Originally posted by JUICE
hey Stonecold, about 2-3 intense sets u mean doing a warm up of course but going super slow and really feeling the muscle burn u mean. for 2-3 sets. Lets say im doing dumbell curls, i do a warm up set light, and then do my 3 sets. But those have to be intense as in slow and feeling the effect of the exercise, the burning sensation. (i do triceps on chest days)(biceps on back days).
Cause what i was doing for arms was this:

ez curl: 3 sets
incline curls: 3 sets
reverse curls: 3 sets

Ive gotten alot of size due to these exercises but all of a sudden gains stopped. I once reached 19"inches last August, now at 18".

Also, how long should the duration for the arms (biceps)workout be. I usually take 30 minutes doing those 9 sets. How long do u usually train them for bro?:)

a lot of people aren't understanding what I am talking about. when I say 2-3 sets total. I mean only 2-3 sets. for an example. I don't use a warmup set for biceps because I do my back before them and they are plenty warmup because they are involved in every back movement. My workout for biceps is ONE set of Barbell curls with a Time under tension between 45 sec and 1 min and then I will do one set of hammer curls. both sets are to momentary muscular and voluntary failure. the cadence is slow. Not like superslow but there is not jerking twitching swaying or momentum involved. that means my bicep workout is about 3 minutes long and i do this every two weeks. a lot of people tell me its not enough but all you have to do is look at some of my picutres to understand that that is what is best for me.

[JUICE]

Originally posted by BOHICA
What do you do for your triceps Juice?

i have 2 different workouts for them.

I do this first:

close bench presses: 3 sets

kick backs: 3 sets

dips: 3 sets till failure


and within 4-6 weeks later i do this:

overhead extensions: 3 sets

scullcrushers: 3 sets

dips: 3 sets

[ktw1802]

BOHICA:
judging by your pictures your biceps seem to be okay, however your shoulders and triceps need some work. I was 5'8 110 pounds when I started lifting at age 16 now at 20 I am up to 180lbs. So I can remember when I used to have twigs for arms. Now my arms are probably my best muscle. You look to be around 6'0 and taller people seem to have more trouble building your arms so that could be a problem with you. I can remember though what first brought my arms into their own. It wasn't anything but basic exercises back when I first started lifting. For arms, I used to do 3x10 of bench bress, millitary press, and e-z bar curls twice a week. Also I would do 3x50 of push ups and 3x10 pull ups three times a week. After 1 year I went from 110 to 150 and gained 3.5 inches on my arms (at this time I was natural) but let's also remember this was the first time I ever weight trained and I was stuck at 150 up until recently. But if I were you I would do as I did and go back to the basics for a month (maybe throw in some lying french curls and some lateral raises in their too) and see if you can shock things up for the muscle. Then after that go back to a normal arm routine. You'd be amazed at what just push-ups and pull-ups can do for your arms.