Help get my arms bigger!!!

[Mr.Biggins]

6'2 230lbs 15%bf

OK guys I need some help with my training. I have been training seriously for about 2 years and cannot get my arms any bigger. I don't know if I am over training them or what?? I am starting my first ever cycle next week of Sust250 and would really like to focus on my arms because they are starting to look like they don't belong on my body. My shoulders and chest want stop getting bigger so Im doing something right in that department, its just my arms. Any work out program that worked for you to get some size would be greatly appreciated

 

[evansss]

stick to heavy compound lifts such as barbell curls and such.

also:

ez-curls
hammer curls
alt. db curls

keep the reps low like in the 6-8 range but the sets up and you should see some growth.

 

[Mr.Biggins]

What about training frequency I was thinking about One day on one day off. Should I have just an arms day or just worry mainly on the big muscles: Bench, deads, squats?

 

[windshield]

post your routine.

 

[Mr.Biggins]

Mon-chest/bi's/abs
tues-back/tri's
wed-rest
thur-legs/abs
friday-shoulders/traps
sat/sun-off
I have been trying to put on weight so I have been lifting hard usually 6-8 reps for 3-4 sets

 

[gives110%]

you want big arms you need to set a split around arms.
this split would be the best for you
mon- back, rear delt, traps
tues- chest, front delt, side delt
wed- off
thurs- arms
frid- legs
sat and sun off.
arm day
would look like this..
dumbell curls 2 sets 6
barbell curls 2 sets 6
hammers 1 set 8 reps
skull cruchers 2 sets 6
overhead cable tricep extensions 2 sets 6
push down 1 set 8 reps
have fun

 

[blackjack]

you want big arms you need to set a split around arms.
this split would be the best for you
mon- back, rear delt, traps
tues- chest, front delt, side delt
wed- off
thurs- arms
frid- legs
sat and sun off.
arm day
would look like this..
dumbell curls 2 sets 6
barbell curls 2 sets 6
hammers 1 set 8 reps
skull cruchers 2 sets 6
overhead cable tricep extensions 2 sets 6
push down 1 set 8 reps
have fun

whats so special about tihs routine? it looks like something from FLEX magazine or Men's Health. why would this produce arm gains? sorry i dont like t.

 

[gives110%]

i got 53 cm arms off it

 

[Mr.Biggins]

Shouldn't I be doing some weighted dips and weighted pull-ups in my routine to build size?

 

[JayC]

Shouldn't I be doing some weighted dips and weighted pull-ups in my routine to build size?

YES! ...and this last cycle I went back to working Back/bi's on a training day together and then Chest w/Tri's on another day. My arms exploded.
As for dips, they are my bridge between finishing chest and heading into tri's... which if your chest was done intensly, you shouldn't need a whole lot of tri sets. ..and on back/bi day I start my routine with pull ups.