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#1
07-15-2008, 01:52 AM
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arm routine?
anyone mind posting some of their arm routines and if they worked in making your arms gain size. I don't feel like my arms have gained any size over the last two months. they have been getting stronger but they haven't become any bigger. I've changed my workout to combine both high and low reps to see if that makes a difference but I haven't noticed anything in the size department. I train with high intensity and heavy weight so the lack of size gain isn't due to slacking off.
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#2
07-15-2008, 02:54 AM
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If your training your bis heavy and intense without good results, then your problem could be from overtraining them due to not enough recovery time, or maybe nutrition. Dont be the typical guy training bis and chest every other day. If your hitting them heavy and intense, it will take 4-5 days to recover with proper nutrition. Should only take you 30-45 mins to train them. Bis is a small muscle group and should be done secondary after a major muscle. Training Legs and Back should be your #1 priority. For me, I hit bis once a week on fridays after chest. After training bis, I cannot even touch my nose, from all the blood in the bis ( pump feeling ). Now, after breaking down those muscles in your bis ( or any other muscle group), you only have about a 1-hr window to feed them, otherwise you've wasted your time. So take your protein or aminos asap.
Typical routine, which I do often change or vary the order. Cheat barbell curls 4-5 sets, rep range 5-10 Preacher curls, 4 sets, reps 6-12 DB incline curls 3 sets, reps 8-12 per side Twenty-ones 2 sets Seated concentration curls, 3 sets, reps 8-12 per side
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#3
07-15-2008, 05:26 PM
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^yea my routine is fairly similar to yours. it is weird how my bi's are never really sore when i do do bi's but the day after i do back they are really sore. im just getting frusterated with my arms since the rest of my body is growing while my arms are just lacking. i have really long arms so i dont think that helps the cause either.
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2005 DG coupe with a few mods and more to come
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#4
07-17-2008, 03:48 PM
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my routine is a good mix of whats posted but I also do pull ups. a lot of people forget that pull ups are one of the best exercises for your bi's and back. I also try not to go lower than 6-8 reps even for my heavy routines. i dont get that exhausted muscle feeling if I go lower than that and mix in till failure exercises. My last exercise for bi's is always a till failure to get that serious lactic acid burn. also you do know that your tri's make up most of the size for your arms. how is your tri exercises working out for you?
here's a good link which backs up my methods http://www.maximuscle.com/research/bigarms.html
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2004 6MT G Coupe\Laser Red\Aero Pkg\Brembos\Navi\stock for now Last edited by chigga_kidd : 07-17-2008 at 05:24 PM.
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#5
07-17-2008, 05:20 PM
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If you want your bi's to be sore, near the end of your arm routine do failures. Line up 30, 20 and 10 lb dumbells. As soon as you fail on the 30, immediately pick up the 20 and rep until you fail. Repeat for the 10lb. A few sets of these and you will certainly feel it. Do this while seated, both arms at the same time.
If your arms just aren't getting bigger, it could be your own personal body. For me, no matter how hard (or smart) I lift, or how much strength I gain, my pecs never noticeably grow in size. My arms are the complete opposite - any sort of focus on my arms and they swell like crazy.
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#6
07-17-2008, 05:26 PM
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Quote:
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#7
07-21-2008, 04:18 AM
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thanks for the responses. ill start doing some failure sets. im naturally thin and have to bust my azz a hundred times harder than most to build muscle. so attribute part of it to my genetics but i will try the suggestions and see how they work.
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2005 DG coupe with a few mods and more to come
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#8
07-21-2008, 10:21 AM
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If you're naturally thin, then what does your diet look like? How often do you train them? Have you been doing the same arm exercises for 6 weeks or longer?
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#9
07-21-2008, 10:30 AM
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I can not stress this enough. Diet, diet, diet. People overlook this step 90% of the time. Eat peanut butter, yogurt, milk, ect. That will not get you "bigger" alone but it will help, ALOT. As stated above do not be the guy who does the same routine everyday. Switch it up a bit. This is what I useually do:
Monday - Upper body & core Tuesday - Lower body Wendsday - Back & core Thursday - lots of cardio & core (Day off with weights) Friday - Upper body Saturday - Lower body & core Sunday - Back & LOTS of cardio If you have a tiny body structure drink a protein shake after each workout. I don't know much about that stuff since I do not do it. Also, stay consistant. I PM'ed corvettekid(I forget his exact screenname) with a basic workout routine I use. Maybe try PMing him to see if he could forward it to you. It is wayyy to long for me to type out again. Good luck man!
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#10
07-21-2008, 04:47 PM
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i am 6 feet tall and 160lbs at about 10% bf. i feel i am strong for my size. i dont see many people my size benching the 80lbs dumbells for reps or doing bent over rows with 205 for reps. I just have a hard time putting on weight. I have been lifting since i was 17 and am now 21. ive packed on about 30 solid pounds of muslce in the last year and a half. i go through phases where i will do supps. i just need to be more consistent with my diet because i lift hard enough that i dont think my lack of size gain is due to that. thanks for the suggestions and i will try them out and let u all know the results.
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2005 DG coupe with a few mods and more to come
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#11
07-21-2008, 05:14 PM
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Sounds like you've made great gains since you started and have a pretty solid foundation.
1. Increase caloric intake 2. Change routine to break through plateau 3. Make sure you're sleeping 8+ hours a night
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#12
07-21-2008, 07:47 PM
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^i think u said it when i need to change my routines. ever since day one i have pretty much done the same lifts for each muscle. i will change little things here and there and incorporate a new lift from time to time but basically its all the same. i dont really know what else to do for muscles such as back and chest besides the basic/typical lifts.
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2005 DG coupe with a few mods and more to come
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#13
07-21-2008, 08:21 PM
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^^^
Yeah changing it up frequently is what helps the P90X system work (for some). They love to talk about "muscle confusion". As cheesy as it sounds it's probably an effective workout method.
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#14
07-21-2008, 08:45 PM
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Well, post your current exercises that you do for each muscle group. List exercises, reps, sets. We'll adjust it from there.
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#15
07-21-2008, 08:48 PM
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^+1.
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