having trouble with arms?

[goes4ever]

I am having trouble with arm growth, I am on SUP with Swole and have been since april of this year. I am getting good gains all over except arms are really laggin. Have added nearly 25 pounds of weight overall. Need some ideas......was doing 6 sets for bi's, 6 sets for tri's. Tried cutting it back to see if I was overtraing them, and went to 4 sets for bi's and 5 sets for tri's and still nothing. All my lifts are going up good, squat, deads, bench, but all the exercises for arms are not moving up in weight at all, just stuck for a long time. Help me out here!!

 

[needsize]

I would suggest keep it heavy and basic. This is the routine that put the last 2" on my arms, notice all heavy free weights with no machines

Bis
standing barbell curls 3x5 reps
incline dumbell curls 3x6-8 reps
preacher curls 2x8-10 reps

Tris
close grip bench 3x5 reps
weighted dips 3x6-8 reps
skull crushers 3x8-10 reps

 

[Beast_19_301]

whats your rep range? How often do you switch your routines? How long of rest do you get between sets?

 

[BiggieSwolls]

The first thing I thought was that your actually not doing enough for them. I personally go with 11 sets for Tris' (2 are warmups) and 7-8 for Bi's (1 is warmup).

Definitely with Needsize on the close-grip bench press for tri's and make sure you got heavy. Then I like the tricep pushdown's on the cable machine, again go heavy. Finally I hit some overhead dumbell extensions.

As far as bi's, they bore me so much so im always switching my routine around for them. I say if you feel they are lagging compared to the rest of your body, then really shock them with heavy weight/low rep. Using a variation of the 5X5 on your arms would work well I think.

 

[DEVILtrainer666]

whats your rep range? How often do you switch your routines? How long of rest do you get between sets?

are you going to coime back and help or never return once he answers ?

 

[eastarr69]

I would suggest keep it heavy and basic. This is the routine that put the last 2" on my arms, notice all heavy free weights with no machines

Bis
standing barbell curls 3x5 reps
incline dumbell curls 3x6-8 reps
preacher curls 2x8-10 reps

Tris
close grip bench 3x5 reps
weighted dips 3x6-8 reps
skull crushers 3x8-10 reps

this is almost exactly what i did, and stayed heavy and i was amazed how i grew and how quickly my power went up...i by no means have huge arms...not to me...but i can get in there and bang all day with the big boysss....

E

 

[Fyre]

Yep, stay with the basics as Needsize suggests.
I also like to add Reverse Grip Presses in there for triceps as well but some people find they bother their wrists. Incorporate Straight Barbell Curls, Incline Curls and Preacher or Spider Curls into your bicep program. For triceps, close grips presses, skullcrushers and dips and/or reverse grip presses. Good luck hun!

 

[ranger1504]

HEAVY COMPOUND EXERCISES for Triceps: Close grip bench, weighted parallel dips, California presses, and extensions. Heavy barbell curls and preacher curls for biceps.

 

[Beast_19_301]

are you going to coime back and help or never return once he answers ?

I check in every now and then. I do have a life.

 

[DEVILtrainer666]

I check in every now and then. I do have a life.

yeah i know beast excuse my rude comment must have been having a bad day and i dont remember saying that but people do it sometimes so . i was over trained last week actually , nothing personal bro.

ABOUT THE QUESTION : i agree on the heavy basics . my arms size/strength was stuck for way to long till i started waking up and taking this advice 6 months ago .
i had been in the mind set of guys like paul dillet who recommended light wieghts and squeezing with slow moves . now i go heavy and if i need a little body english on them last couple reps im not worried i just do it and it has been the best thing ive ever done for the conans so far .

 

[hornedfrogs07]

The first thing I thought was that your actually not doing enough for them. I personally go with 11 sets for Tris' (2 are warmups) and 7-8 for Bi's (1 is warmup).

Exactly the first thing that came to my mind as well. I would actually increase sets up to around 12-13 for both bi's and tri's.

 

[Gredavcox]

I have the same prob basically......heres my routine....am I overtraining,...undertraining.......

Barbell Curls 4x15x80
Preacher Curls 2x15x70
Single Arm Preacher Curls 2x15x40 (each arm)

Machine Tricept Pushdowns 3x15x155 1x15x140
Cable Extensions 4x15x100
Skull Crushers 3x10x40
Overhead Dumbbell Ext 4x10x55

 

[hornedfrogs07]

Increase those weights so that you can only do 8-10 reps instead of 15. I like to do several sets for each bodypart, so I probably tend to overtrain just a little, but your setup on the number of sets looks pretty good. Just increase weight, decrease reps, IMO.

 

[Mudge]

For me about 8 sets of triceps and 5-6 sets of biceps. Slow reverse grip benches, skull crushers, then finish 1-2 sets of reverse grip pushdowns.

EZ bar or straight curls ~4 sets, 1-2 sets of hammer curls, any order.

Thats my current routine, reps are 6-9, 80 seconds on my stopwatch works out to around 90.

 

[Gredavcox]

Thanks guys...Ill go with more weight, less reps.....

 

[MUNJA]

Shit i think i overtrain my arms all the time i do 15-16 sets bi 15-16 sets tri once a week plus on my chest/back day i do 8-10 sets of each damn but i do have big arms 22 inch
how many times a week u do yr arms guys once or twice?

 

[Mudge]

Once, I get alot of work already from rows for the biceps.

 

[goes4ever]

thanks for all the replies, I will incorporate these ideas into my workout

 

[SPANIARD_2003]

Thats some good advice from needsize on the arm routine!

Just had 2 questions for Needsize!

When lifting heavy for low reps, how much form is sacrificed if any???

How much rest do you take between sets??

Do you do all your bi's exercises first then the tri's or do u combo 1 and 1 in a superset form???

Thanks