[EricLee22]

before my first cycle my arms matched my body very well but since then the rest of my body just out ran my arms. dont get me wrong there alot bigger than they used to be but there not porportioned enough for me. any help on this would be great. i already work them twice as hard as the rest of my body.
arms-16"
chest-46"
thighs-25"
calves-15"

[Jayhawkk]

i already work them twice as hard as the rest of my body.

That's the problem right there, most likely. Arms are a small muscle and are tagged in all your push/pull exercises. You have to be careful not to overtrain them.

[EricLee22]

honestly im not sure if im over training. cuz my arms are rarely sore even after working them that hard.

[Jayhawkk]

Has nothing to do with 'soreness'.

[EricLee22]

well ok maybe your right bout that but what would u suggest for a routine on arms. like i said ive put three inches on them in a year and a half but the rest of me is out growing

[Jayhawkk]

Put out your entire routine with sets/reps/days on/off and we can go from there.

[EricLee22]

MONDAY
chest
light shoulders
TUESDAY
back
light forarms
WEDNESDAY
shoulders
THURSDAY
legs
FRIDAY
arms
light calves

each body part is trained using 3 to 5 different moves with about 3 to 5 sets each. except arms which are lagging. i work them twice as hard. thats about it i swap up from bars to dumbbells every other week. but i try to get different movements in every time i work the different parts.

[gators52]

Originally Posted by Jayhawkk

That's the problem right there, most likely. Arms are a small muscle and are tagged in all your push/pull exercises. You have to be careful not to overtrain them.

I have a question about this statement. Overtraining is a CNS problem, is it really possible to "overtrain" one muscle? Unless in this particular statement what you really ment was you need to give them more rest, b/c your muscles do need recovery to grow.

The reason why I ask, is that in the gym i'm a person that does mostly compound exercises, maybe 6-8 sets of direct bi work a week AT MOST, yet my bicept aren't really that big. And I do see tons of kids who just curl curl and curl some more but they do have decent sized arms. Why is this, shouldn't they just be burnt out from all the direct arm work they do?

[EricLee22]

see i only work my arms once a week. yes they do get hit some on the other days. but thats why i set up my routine the way i did with legs before arms. so i can have a good day of rest for my whole shoulder and arms. then after my arm day i have the whole weekend before they get hit again on chest day

[Jayhawkk]

Overtraining is a CNS problem, is it really possible to "overtrain" one muscle? Unless in this particular statement what you really ment was you need to give them more rest, b/c your muscles do need recovery to grow.

I'm sort of confused by your confusion
Overtraining is pretty much the lack of rest but at the same time you still couldn't do curls for 24 straight hours and hit them again like that in 5 days. So while rest is very, very important so is the volume of your training. I'm sure someone with the science can jump in and explain the actual mechanics of it I can still say that in my experiences, lack of arm growth is usually due to training too much.

[Jayhawkk]

Eric, you seem to have a routine built so post it. This way more people can jump in and give their opinion much easier.

[EricLee22]

i need some help with using this site is there an easier way to make my routine and keep it under all my post or something like that cuz in really liken this site and all of ya with info to give me.

[Jayhawkk]

If you have it saved as a file you can either host it to a site and link it or upload it here using the advanced button at the bottom of the reply field or you can copy and paste it and just move it around a bit.

[EricLee22]

thanks for the help. ill see what i can do about getting it out there for somemore help.

[BigVrunga]

When you've got a lagging bodypart, sometimes it helps to back off on muscles that use it as a secondary muscle in order to kick it into gear.

If you arms are lagging, try backing off on chest and back for a month and just pounding your arms with isolation movements.

You could try throwing chest and back into one workout - those muscles are always fun to alternate/superset and makes for a great change up.

Then use the extra day to focus on Tris. On your regular arm day, do bi's & forearms.

BV

[EricLee22]

sounds good. ill try it next week.

[Iron Warrior]

Have you tried drop sets ? They worked for me better than anything. You might also want to ease up on your back work since the biceps are involved in those movements as well.