arms not growing

angang

angang

New member
Hi All,
I'm having a problem getting my arms to catch up to rest of my upper body!! Any ideas would be welcomed.
my arm routine is spit :

biceps after back workout
BB curls 4X 8-10
Ezbar on the preacher 3X10
Incline hammers 3X10

Triceps after chest and shoulders
CG press 4 X 8-10
Skull Crushers 3X 6-8
Triceps Cable pressdowns 3 X 8-10

Actually, my triceps are gaining, slowly but steady. It's my biceps.... i get a great pump from the workouts but doesn't seem to stay.
Help please!!
 
I wouldnt put bi´s on back day, they get all they can take there!
Put them and tri´s on a seperate day.
my split:
Mon: Legs/Calves
Tue: Tris/Shoulder/Abs
Wed: Back/Traps
Thur: Chest
Fri: Bis/Forearms/Abs
 
Are you squatting? I know this may sound strange but, heavy squats, aside from giving you big legs, will help you to get big arms. Your body will naturally strive for proportion so working your legs ie--squats, will kick your metabolism into high gear. Squats have a direct relationship with big arms.
 
you might try to do supersets with 2 or 3 exercises. I think this will promote a good shock to the muscles!!!
 
I do 4 sets for biceps myself, I dont go higher than 6 for about the last year or so.
 
sorry for the late reply....
yes, working them out once per week
yes, i am squatting... i understand your explanation, but it's weird how squats help your arms.
Thanks for the replies. I'll try the different split in your suggestions.
Thanks a lot!!
 
As far as I am aware, the biceps are a relatively small muscle and therefore don't need so much training to promote growth. I tend to agree with the too much volume comment.

Also believe that muscles deteroirate after 72hrs of non-exertion in bodys attempt to achieve an efficient balance so would suggest training them more than once a week... 4 worksets twice a week for example.
 
What comes to mind when I see a post like this is CT the trainer.

Watch his video and do them everyday.
Command them.
 
Have you ever seen spongebob episode?... Haha j.k

Well arms.. Ummhmm.. I got 20 in cut season 21 in bulk.. The key to arms at first was i workthem.out everyday bicep tripcep to catch them up doing 3 sets of 10 of heavy weight on what ever excercise for both tris n bis.. Then after that i.will do 5 sets of 50 light weights.. Both bis.n tris on.cable.. Then i would pyramid up.and down.. My arms blew up from 17inch to 19 in a year n a half!!.. Now after i caught it.up.. The rest time came for shaping and sculpting.. Hit ur arms from every angle switch ur routine up each time.. I do arms 2x week mon and thursday.. I do 5 sets of dumbbless.. I start at 90lb dumbells for 5 reps each arm.. Full form.. Then i drop to 75 do 8 reps.. Then 60 do 10 reps.. 45 for 15 reps.. And i drop to 25lbs and do static curls.. Now ur asking whats that.. Well keep one arm half way bent palm supinated holding the dumbells.. So palm faced up.. Elbow bent 90° will the other arm ur doing full form dumbell curls for 10 reps.. Then u switch.. So i start from 95 end at 25 and i do not stop.. Their is no rest periods.. Then i hit biceps other ways after reverse curls.. Drag curls stuff like that.. Close grip chin ups.. And the same goes for triceps.. Thats 2x a week always change routine.. Then whrn i hit my back chest combo workouts the arms are secondary muscles so u hit them on a minor level
 
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