Some tips please

[ElGeoffio]

I'm having made some nice progress ...
exept my arms. My biceps and my triceps didn't
change much for the last couple years.
They are so small compared to rest of my body ...

I train biceps once a week.

Barbell curls or dumbell curls (3 working sets 8-12reps)
preacher dumbell curls (3 working sets 8- 12 reps)
hammer curls (3 working sets 12-15 reps)

I change my routine from week to week, I train them hard, with
full intensity.
Even after my 10 week 750mg testo enanth. cycle they DIDN'T
grow and for example my quads just exploded that everyone
noticed it.
I would rather have tiny legs and some big guns.
Guess it's my genetics that doens't allow me for having big biceps.
I have small wrists.

Pleasa give me some tips,
I'm 22, training 4 years, couple cycles under my belt, and very serious
about bodybuilding.

 

[huskyguy]

Are you squatting?--heavy squats will help you get bigger arms.

 

[ElGeoffio]

Are you squatting?--heavy squats will help you get bigger arms.

Yes, also deadlifting, rows, chin ups etc

 

[adidamps2]

i'll probably chatch flack from this...but i use a 5-10-20 method with bi's..here's how it works...its basically a super set..non stop...i do between 2 to 3 sets with 1min-11/2 min rest between super sets and you 5 reps hvy wt 10 reps med wt and 20+ reps or untill muscle failure lt wt. it usually looks something like this for me:
rev e-z bars curls 5 reps with 25's on ea side
incline db curls 20lb'ers 8-10 reps
standing alternating db curls 15 lbs 20+ reps
1st set done wait 1 min, repeat..
i change them up every so often and some times instead of that i'll do a hvy BB curls and follow up with "dwn the racks" and end my bi work out with a version of my own burn out looks like this:
BB curls warm up w/bar 10-15reps X2sets
BB curls 105-95lbs 5-6reps x2-3reps
after i rest for a lil i'll start my "down the racks" at the 45 area and go down the rack doing as many alternating curls as possible with ea wt no rest till the end...only one down the rack for me...then rest a lil and start my
burn outs: i use a 10 or 15 pounder and do standing alternating curls till my bi's feel like ther about to explode usually get to 50-55 reps per arm alternating...bi the end of this my bi's are so engored with blood i have to go cycle and let the swelling go down b4 i try and drive home...
also have you tried 21's??? they help too..i'm sure some more guys will chime in with some usefull tips too buy those are mine

 

[PowerBuilder]

i'll probably chatch flack from this...but i use a 5-10-20 method with bi's..here's how it works...its basically a super set..non stop...i do between 2 to 3 sets with 1min-11/2 min rest between super sets and you 5 reps hvy wt 10 reps med wt and 20+ reps or untill muscle failure lt wt. it usually looks something like this for me:
rev e-z bars curls 5 reps with 25's on ea side
incline db curls 20lb'ers 8-10 reps
standing alternating db curls 15 lbs 20+ reps
1st set done wait 1 min, repeat..
i change them up every so often and some times instead of that i'll do a hvy BB curls and follow up with "dwn the racks" and end my bi work out with a version of my own burn out looks like this:
BB curls warm up w/bar 10-15reps X2sets
BB curls 105-95lbs 5-6reps x2-3reps
after i rest for a lil i'll start my "down the racks" at the 45 area and go down the rack doing as many alternating curls as possible with ea wt no rest till the end...only one down the rack for me...then rest a lil and start my
burn outs: i use a 10 or 15 pounder and do standing alternating curls till my bi's feel like ther about to explode usually get to 50-55 reps per arm alternating...bi the end of this my bi's are so engored with blood i have to go cycle and let the swelling go down b4 i try and drive home...
also have you tried 21's??? they help too..i'm sure some more guys will chime in with some usefull tips too buy those are mine

This is exactly the type of bicep workout I love to do. That is the only way that I really end up feeling like I worked them. I hesitate to do it anymore because it is so much more than people reccommend these days. People would say you are overtraining way too much. Maybe arms are an exception and can take this amount of volume? Abs calves and forarms can take a lot more volume and more frequently, maybe arms or bis are somewhere inbetween?

 

[blackbeard]

you said your legs exploded but your arsm didnt..how much size di you gain in your arms after your cycle?

you do realize your quads are a BIG muscle and your Arms arew a smaller muscle compared to the rest of the body

 

[adidamps2]

This is exactly the type of bicep workout I love to do. That is the only way that I really end up feeling like I worked them. I hesitate to do it anymore because it is so much more than people reccommend these days. People would say you are overtraining way too much. Maybe arms are an exception and can take this amount of volume? Abs calves and forarms can take a lot more volume and more frequently, maybe arms or bis are somewhere inbetween?

yea, i like to work my bi's like that. i dont always hit em' like that, but a good portion of the time i do...and i think i have good sized arms. glad too see others like to work em' like that too.