NEED SIZE ON ARMS!!!

[wheyman]

Been trying to get some size on my bi's and tri's with little success...the owner of the health club suggested working arms twice a week instead of once like I've been doing, but I don't know if I agree with that. What do you guys suggest?

Here is a sample of my workout...

Bi's
barbell curls 4x12-8
Alt db curls 4x 12-8
Preacher db curls 4 x 12-10
Concentration curls 3x12-10

Tri's

close grip bb press 4 x 12-6
skull crushers 4 x 12 -6
db extentions 4 x 12 -6
press downs 4 x 12 - 8

****Sometimes I only do three exercises per body part and sometimes I only do three sets...Depends on how I am feeling that day****

I'm really looking to get a lot of size and shape to my tri's, my lateral head doesn't seem to be growing that much...My bi's need work too...

WK

[Stonecold54]

Re: NEED SIZE ON ARMS!!!

Originally posted by wheyman
Been trying to get some size on my bi's and tri's with little success...the owner of the health club suggested working arms twice a week instead of once like I've been doing, but I don't know if I agree with that. What do you guys suggest?

Here is a sample of my workout...

Bi's
barbell curls 4x12-8
Alt db curls 4x 12-8
Preacher db curls 4 x 12-10
Concentration curls 3x12-10

Tri's

close grip bb press 4 x 12-6
skull crushers 4 x 12 -6
db extentions 4 x 12 -6
press downs 4 x 12 - 8

****Sometimes I only do three exercises per body part and sometimes I only do three sets...Depends on how I am feeling that day****

I'm really looking to get a lot of size and shape to my tri's, my lateral head doesn't seem to be growing that much...My bi's need work too...

WK

you need LESS work. I do two sets for my biceps TOTAL. and TWO sets total for my triceps. Number one they are small muscle groups. They get more than enough indirect work from both back and chest movements. i would take a break from them for a few weeks then come back with few sets and put some intensity in those sets.

[meat12]

Yeah bro looks like too much, tone it down a little bit.
Maybe try some 21's, they seem to work pretty well for me

[wheyman]

Two sets huh, that's interesting...Judging by your pic I guess it's working for you since you have some cannons..At this point I am willing to try anything...

[Stonecold54]

Originally posted by wheyman
Two sets huh, that's interesting...Judging by your pic I guess it's working for you since you have some cannons..At this point I am willing to try anything...

well just think of it in overall body terms. They are small muscle groups and get lots of low-intensity work from indirect work. so therefore to fool the body into making them grow (since that is the name of the game). you want to hit them intenstly with just a few sets and then let them rest. plus your larger muscle groups take up a lot of your recovery materials so keep that in mind as you work out. also if you do that many sets for chest and back I can guratee that is your problem, they are probably so overtrained they won't ever get bigger.

[wheyman]

That does make sense b/c I do notice a little pump in my tri's after my chest workout and I do get a pump in my bi's after my back routine..

Come to think of it my arm routine does seem to take a long time...It is almost impossible to get it done within an hour...I try to finish everything in an hour, but arms usually take a little over an hour...

good info SC, I'll adjust my routine this week..

WM

[Stonecold54]

Originally posted by wheyman
That does make sense b/c I do notice a little pump in my tri's after my chest workout and I do get a pump in my bi's after my back routine..

Come to think of it my arm routine does seem to take a long time...It is almost impossible to get it done within an hour...I try to finish everything in an hour, but arms usually take a little over an hour...

good info SC, I'll adjust my routine this week..

WM

cool, let me know how it works for you.

[mastakillah]

i agree with stonecold.....way to many sets.

less sets with a lot more intensity. i wouldnt even be able to get to the third exercise let alone a fourth one.

dont cheat on the movements either. no lower back workouts when doing heavy bb curls

[bowbow]

Strict form is a key to arm development. It's easy to bring the back and even your shoulders into a bi workout.

[SloppyJo]

yea... slow and steady is the way to go.. i did three sets total for bi's yesterday and my arms are killin me... strict form and not overtraining is what u need to concentrate on

[Pumpdogg]

Have you ever considered dong power movements and not concentrate so much on isolation exercises? Less sets yes, although it depends on the person... like I said if you are not using power movements ie.. deads, squats, bench etc.. and instead focusing on a bunch of isolation junk you will always be small. Also are you rotating your routines regularly, switching rest and tempo? All these things can and will make a marked improvement, as well as sleep and nutrition ( whcih I consider more important than many bb's). Post how much you sleep what you eat etc... Hope this helps

PD

[shortz]

Not being a dick, just trying to give you some insight. You have posted this on two boards now and you have gotten the same answers. Hopefully you will take that as a sign as to what you need to do. Too many guys ask the questiopns but are afraid to make that change. You have lots of time to play around with training, so don't be afraid to try things.

[wheyman]

Originally posted by shortz
Not being a dick, just trying to give you some insight. You have posted this on two boards now and you have gotten the same answers. Hopefully you will take that as a sign as to what you need to do. Too many guys ask the questiopns but are afraid to make that change. You have lots of time to play around with training, so don't be afraid to try things.

No offense taken, that's why I post these questions so I can learn..Took the advise with my chest workout...shaved some sets and exercises and I am sore as hell today..Felt good after my workout too, wasn't all fatigued and drowsey. You know, I am aware of overtraining, but I guess I never stopped and really paid attention to how much I really do b/c now that I have looked at all my routines, I am over training...SHIT!

Going to take off from arms completely for a few weeks, maybe even a month if I can...you guys know how hard it can be to skip for that long, but it is for the best. I also cut down on my shoulder routines....My back has always been pretty good....

Thanks for the info fellas....sometimes you need a little slap in the face to wake you up...

:cool:

[Stonecold54]

Originally posted by Pumpdogg
Have you ever considered dong power movements and...
PD

what are "Dong power movements..." sounds painful. :rofl:

[meat12]

Originally posted by stonecold54
what are "Dong power movements..." sounds painful. :rofl:

lol
Cock pushups

...and you only have to do one