trouble gaining more arm size

[gspkyle]

hi guys, im 5'7 180lbs, im on my first cycle, got 3 weeks left, doing test prop 100mgeod. i gained 4cm in the first 4 weeks on both arms and since then ive gained nothing on my arms. ive just started my 8th week. i was doing a different muscle group a day for the first 4weeks till i stopped gaining and changed to chest/back, shoulders/arms, legs/abs. doing the whole set twice and my back and chest are filling out better but arms are not. i have been doing explosive concentric/ controlled eccentric 12/10/8/6/8/10/12 with no rests for chest/back just super setting. shoulders 30sec rest, tris/bis superset with little rest, legs 30sec break

i can post the exercises if needed. any suggestions would be awesome. thanks

 

[tbonexl]

Maybe try doing arms on its own day. I usually do a couple biceps exercises after back and a couple tri moves after shoulders. I train my shoulders the day after chest, so that's when I hit them. I found less is more for me. If I want a good arm workout, i train them on a dedicated arm day. Just try not to do arms before chest or back cuz you need those secondary units to help move the weight.

 

[gspkyle]

i initially was but was reading about different ways to train and heard alnolds back/chest split was really good. Do you reckon i should go back to one muscle a day split or just move the arm day to its own or superset with legs?

 

[tbonexl]

My 5 day routine would look like this
Monday- chest, abs
Tuesday- back
Wednesday- shoulders, traps, abs
Thursday- legs
Friday- arms, abs
That gives u a couple days off between arms and chest. Now that's just what i would do on a five day split. Everybody does their training different. Nobody is right or wrong, its whatever works for u. Right now I'm doing 2 a days with one day off a week. I'm off work so I maximize my time off. When I go back to work, ill probably do a mon-wed-fri split and combine a few things. It works for me. You should change your routine periodically to prevent a plateau. Hope that helps somewhat...

 

[GoPro]

hi guys, im 5'7 180lbs, im on my first cycle, got 3 weeks left, doing test prop 100mgeod. i gained 4cm in the first 4 weeks on both arms and since then ive gained nothing on my arms. ive just started my 8th week. i was doing a different muscle group a day for the first 4weeks till i stopped gaining and changed to chest/back, shoulders/arms, legs/abs. doing the whole set twice and my back and chest are filling out better but arms are not. i have been doing explosive concentric/ controlled eccentric 12/10/8/6/8/10/12 with no rests for chest/back just super setting. shoulders 30sec rest, tris/bis superset with little rest, legs 30sec break

i can post the exercises if needed. any suggestions would be awesome. thanks

First off, why are you doing so liltest? Maybe thats why. JK. But seriously, that is a lilbit of test. I give arms their own day. It seems to be the only way i get a good workout for them. And are you doing higher reps less weight? Try 4-6 reps with a high weight on all your arm workouts for awhile and see if that dont help.

 

[gspkyle]

another member recommended i start on that much test for my first cycle, i was doing a five day split to start with, i might go back to it. i usually do 12/10/8/6 for reps may try the lower rep range. thanks

 

[GoPro]

another member recommended i start on that much test for my first cycle, i was doing a five day split to start with, i might go back to it. i usually do 12/10/8/6 for reps may try the lower rep range. thanks

Most people from what i have seen run 500-700 a week, 600 being the most common. This is a safe range. I run 600 usually and see great gains. And the rule of thumb for bigger, bulkier muscle is higher weight, lower reps. And for more tone, tight, compact, defined muscle, you want lower weight, higher rep. But then again, im only 26. And there are alot of different opinions on this.

 

[ch3mical]

Most people from what i have seen run 500-700 a week, 600 being the most common. This is a safe range. I run 600 usually and see great gains. And the rule of thumb for bigger, bulkier muscle is higher weight, lower reps. And for more tone, tight, compact, defined muscle, you want lower weight, higher rep. But then again, im only 26. And there are alot of different opinions on this.

This right here.

If you want to pack on size, the key is low reps, heavy weight. Do a 5x5 routine for barbell curls and curl as much as you can for those 5 sets. For other bicep exercises (preacher curl, incline DB curl, etc) do 2x10 with heavy weight.

 

[SolomonGrundy]

Pull ups!

 

[Bundy1991]

Honestly I have the same problem getting arm size, i can do 12 chin ups with a 45 on my waist and my arm workouts are intense, but I cant seem to put on appreciable size. I haven't done my first cycle yet, so we'll see what happens. Good luck to you.

 

[simber]

Try 21's brother... Find a Barbell lbs you can curl 21 times. Then do 7 half curls (up) halfway/. Then do 7 (top) to middle/ Then do 7 FULL CURLS.. All the way,..... 21=7/7/7- 3 sets ,try to hold em a second or two in the middle your first 14. You won't be able to shave in a couple weeks.. Try and go up at lease 2-5 pounds a month. My 2 cent, Try it.

 

[Bundy1991]

Try 21's brother... Find a Barbell lbs you can curl 21 times. Then do 7 half curls (up) halfway/. Then do 7 (top) to middle/ Then do 7 FULL CURLS.. All the way,..... 21=7/7/7- 3 sets ,try to hold em a second or two in the middle your first 14. You won't be able to shave in a couple weeks.. Try and go up at lease 2-5 pounds a month. My 2 cent, Try it.

Looks promising.