What is wrong with my arms!

[steroidnewbzie]

Ive been working out quite hardcore the past year and have gained huge improvements in overall weight and chest size. When i first started benching my max was roughly 140, it now tops out at 225 and my chest is stacked. I used to weigh 140 pounds and im now at 180. Unfortunatly, my arm size has increased little to almost none within this last year. I even went on a ten week cycle of deca300/sust250 and my arms still didnt get bigger.

My workout routine consists of day 1 bis, day 2 legs, day 3 back/shoulders, day 4 tris, day 5 off, day 6 chest, day 7 off

When i do my tris and bis i work them out to failure for about 30-45 min and really get them seriously pumped up which makes me know that im working them. I just cant take it anymore, i look unproportioned with my chest compared to my arms which are long and lanky and i just would like ANY advice as to how to get these damn things bigger.

 

[jackcity10]

if your gaining so much stregnth i would say just be happy. but if you really want to bulk up your arms for looks then you need to read into the human body and find out how to work specific heads of your biceps and all thats stuff. u probly know about that since your experiecned though.

 

[DADAWG]

Ive been working out quite hardcore the past year and have gained huge improvements in overall weight and chest size. When i first started benching my max was roughly 140, it now tops out at 225 and my chest is stacked. I used to weigh 140 pounds and im now at 180. Unfortunatly, my arm size has increased little to almost none within this last year. I even went on a ten week cycle of deca300/sust250 and my arms still didnt get bigger.

My workout routine consists of day 1 bis, day 2 legs, day 3 back/shoulders, day 4 tris, day 5 off, day 6 chest, day 7 off

When i do my tris and bis i work them out to failure for about 30-45 min and really get them seriously pumped up which makes me know that im working them. I just cant take it anymore, i look unproportioned with my chest compared to my arms which are long and lanky and i just would like ANY advice as to how to get these damn things bigger.

it may just be your genetics bro all you can do is keep grinding at it . try mixing things up maybe try doing back and bis together / chest and tris together . or try something else new

 

[pullinbig]

overtraining may be the culprit. you hittin um twice a week with your routine.

 

[steroidnewbzie]

I can't see how overtraining can be the problem. Im doing bi's only once a week, and tris once a week. If i go longer then that i feel weak and i feel like they are decreasing in size.

 

[jonnie]

G'day mate, I tend to agree with PB that overtraining my be the issue with your bi's. IMO 30-45mins on bi's and working to failure is too much and more like endurance work rather than strength, post your bi routine so we can help a bit better. Dont forget you hit your bi's on back day too.

 

[pullinbig]

I can't see how overtraining can be the problem. Im doing bi's only once a week, and tris once a week. If i go longer then that i feel weak and i feel like they are decreasing in size.

well lets look at your routine and ill show you how you may be overtraining.

you posted:My workout routine consists of day 1 bis, day 2 legs, day 3 back/shoulders, day 4 tris, day 5 off, day 6 chest, day 7 off

bis day one then day 3 is back and shoulders so your bis are gettig hit again as well as your tris on 48hours rest.

day 4 is tris so they are getting hit again with 24 hours rest.

day 6 chest so tris are getting hit for the third tme in one week with only 48 hours rest.

you are doing bis twice and tris three time per week. where in the hell did you get this routine. looks like some flex mag BS to me. plus you doin back the day after legs. this is a no no as well. find you a good routine and you will grow. this may be the worst routine i have ever seen. good luck

 

[DADAWG]

what pullinbig is trying to say in his own sensitive way is that theres no way to avoid training your arms on your chest/back/shoulder day along with the body parts your there to train with . just think about how pumped your tris get when you bench and work shoulders or how pumped your bis get on back day , thats because your arms are directly involved when you work those body parts . it si extremely hard to totally isolate one body part for most of your training , multiple muscles are involved in many excercises . so it is easy to overtrain your arms without even realizing it

 

[steroidnewbzie]

My bi routine is as follows. I use 35 pound free weights to curl for about 2 sets of10 each. then i switch to 40 pounds for 1 set of 8. After that i use the 45 pound and put a 10 on each side and do 1 set of 10 there, 1 set of a 10 and a 2 and a half, and 1 set of ten with 15 on each side. After that i do preacher curls for 3 more sets. this usually takes 30-45 minutes, does that sound like overtraining?

Also if possible, does anyone know a good routine that focuses on arm growth but still maintanes the necessities like legs/back etc?

 

[pullinbig]

what pullinbig is trying to say in his own sensitive way is that theres no way to avoid training your arms on your chest/back/shoulder day along with the body parts your there to train with . just think about how pumped your tris get when you bench and work shoulders or how pumped your bis get on back day , thats because your arms are directly involved when you work those body parts . it si extremely hard to totally isolate one body part for most of your training , multiple muscles are involved in many excercises . so it is easy to overtrain your arms without even realizing it

yeah thats what i was trying to say. I am sensitve. i am strong enough to be gentle.

 

[pullinbig]

My bi routine is as follows. I use 35 pound free weights to curl for about 2 sets of10 each. then i switch to 40 pounds for 1 set of 8. After that i use the 45 pound and put a 10 on each side and do 1 set of 10 there, 1 set of a 10 and a 2 and a half, and 1 set of ten with 15 on each side. After that i do preacher curls for 3 more sets. this usually takes 30-45 minutes, does that sound like overtraining?

Also if possible, does anyone know a good routine that focuses on arm growth but still maintanes the necessities like legs/back etc?

you missing the point bro. you are doing your arms three times per week. nothing wrong with your bi routine you need to do it on back day. hell i dont even do arms and i got 19" guns relaxed. how is that possible you say? because my tris get hammerd from the heavy benching and my bis get hammered from the heavy back work. if yo want big arms do some heavy compound movements. squats, deads, heavy back work and benching. why is everyone so worried about thier arms. i dont get it.

was that more sensitive dawg?

 

[DADAWG]

you missing the point bro. you are doing your arms three times per week. nothing wrong with your bi routine you need to do it on back day. hell i dont even do arms and i got 19" guns relaxed. how is that possible you say? because my tris get hammerd from the heavy benching and my bis get hammered from the heavy back work. if yo want big arms do some heavy compound movements. squats, deads, heavy back work and benching. why is everyone so worried about thier arms. i dont get it.

was that more sensitive dawg?

much better and i do a similar workout only throwing in a little bicep work at the end of my back day , and some tricep work after doing chest/bench . it doesnt take much since your bis/tris are pretty much allready fried . but i train to get strong not BB , on the other hand my arms are pretty big

 

[pullinbig]

yeah if i am gonna do direct arm work i will throw it in at the end of the appropriate workout. i cannot remeber the last time i did curls. its been at least 1.5 years. i think i did some cable pushdowns 6 months ago.

not to be insensetive, but i dont think he is gonna get it.

 

[DADAWG]

yeah if i am gonna do direct arm work i will throw it in at the end of the appropriate workout. i cannot remeber the last time i did curls. its been at least 1.5 years. i think i did some cable pushdowns 6 months ago.

not to be insensetive, but i dont think he is gonna get it.

thats it im sending you to sensitivity training . you have the kind of knowledge we need here in the training forum but your bed side manner is in the crapper . 48 hours straight of non stop chick flicks should do the trick .

 

[jonnie]

If you want to add two inches to your arms, you will need to add thirty (thats right 30) or more pounds to your whole body. You can not do this by focusing your attention on your arms. Get your body growing as a unit, concentrating largely on your leg and back workout. About two thirds of your body's total muscle mass is in your legs, buttocks and back. The shoulders, chest, abs and arms, only make up about one third of your muscle mass. With that in mind you should spend no more than a third of your training on your shoulders, chest abs and arms and spend two thirds of your training on legs, back and buttocks.

 

[pullinbig]

thats it im sending you to sensitivity training . you have the kind of knowledge we need here in the training forum but your bed side manner is in the crapper . 48 hours straight of non stop chick flicks should do the trick .

as high as my test levels are i dont need flicks i need girls. maybe thats whats really bothering me. hmmm. i feel better already. thanks dawggy, you da man.

 

[pullinbig]

If you want to add two inches to your arms, you will need to add thirty (thats right 30) or more pounds to your whole body. You can not do this by focusing your attention on your arms. Get your body growing as a unit, concentrating largely on your leg and back workout. About two thirds of your body's total muscle mass is in your legs, buttocks and back. The shoulders, chest, abs and arms, only make up about one third of your muscle mass. With that in mind you should spend no more than a third of your training on your shoulders, chest abs and arms and spend two thirds of your training on legs, back and buttocks.

good advise bubba.

 

[jonnie]

 

[Ross C Harris]

Its a rare spoongebob sickness. No, I agree with the upper post, off time is just as important as training time.

 

[faze]

My bi routine is as follows. I use 35 pound free weights to curl for about 2 sets of10 each. then i switch to 40 pounds for 1 set of 8. After that i use the 45 pound and put a 10 on each side and do 1 set of 10 there, 1 set of a 10 and a 2 and a half, and 1 set of ten with 15 on each side. After that i do preacher curls for 3 more sets. this usually takes 30-45 minutes, does that sound like overtraining?

Also if possible, does anyone know a good routine that focuses on arm growth but still maintanes the necessities like legs/back etc?

everyone is telling you the problem... but your refusing to see it... your arms need to rest! try the split that DADAWG suggested to you... thats what i use... mine spacifically is

1. chest/tris
2. back/bis
3. cardio
4. off
5. shoulders/legs
6. off
7. cardio

i used to hit the gym 6 days a week for about 2 hrs a day... and i was woundering why the hell wasnt i gaining... i know exactly where your coming from... you look at this and say "shit they dont know what im capeable of.. i need more than that to get a pump"... but listen to these guys they are very expierenced.

ill throw a little of my own routine in here
i do 4 sets each workout...i go for first set 12 second set 10....8...6

chest/tri
chest:
-flat
-incline
-decline
-dumbell butteryflys

tris:
-superset: skull crushers, close grip with ez-curl bar.
-single hand wire pull downs.
-seated dumbell tricept extentions (not sure thats the right name)

back/bis:
back:
-wide grip pullups
-horizontal rows (streightbar in a corner)
-deadlifts
-not sure what this one is called... u put a knee and a hand on the bench and your kina hunched over and u have a dumbell in your hand pulling it back...(or up)

bis:
-streight bar curls
-dumbell hammer curls
-preacher curls (with ez curl bar)

if i dont feel done after the bi workout me and my spot will take the ez curl bar... put a 5 lb weight on each side and do buddy curls... u do 12 hand it to him... he does 12 hands it back to you... you do 11 hand it to him he does 11 ... keep this up till u hit 1 and if you still got juice go back to 12...

i dont feel like writing the other one out... but you get the idea...