I hit back bi's(Friday) chest tri's (Monday) and a complete arm workout on Wed, what do your guys arms splits look like. And what exercises do yall do? I do all sorts of exercises like barbell curl hammer curl preacher curls close grip bench nose busters rope press down dips... I just need some ideas.
So you hit your bis, tris, then bis/tris every week? Your probly overtraining them, give them some time to rest, and eat more. 1 inch = 10lbs of bodyweight, or there abouts.
Yeah but I go extremely light on them on Monday and Friday... and I would hate to put on 10 lbs anywhere but my arms lol
Yeah man, that seems like it might be a bit much. Forget lifting light. I would focus more on heavy compound lifts than isolations. Squats, deadlifts, pullups, chinups, dips, presses...
I never talked to anyone that didnt want bigger arms. Bottom line is genetics. I found that theres an overtraining factor, because your arms are involved in every upper body move. I found tris grow faster, then bis follow.BB curls, standing alternate db curls, followed by seated single-arm db curls no more than 4 sets, 3 times a week works well even for ectos
Your arms are not going to get bigger at 6'3 190. You are very very thin. Like was said above gain weight. I am sorry if it sounds harsh, but it is the truth.
Focus on keeping a contraction the entire range of motion, basically dont let the bi relax.
I think pretty much everything else has been said.
drop the arm specific stuff! compound lifts,chins and pullups of all types, and presses. work up to heavy push presses and arms will grow(if you eat and sleep right).short routines 2-3 exercises per session no more than 3X a week. deadlifts, squats ,clean and press,dips are all great. no isolation moves.
You can only grow your arms so much without growing the rest of your body. My guess is since you're already training your arms three times a week, that they have reached their fill potential without adding weight elsewhere on your body.
You side like the typical beach/frat boy working out arms way too much, but that's okay. Not everyone wants to be Jay Cutler! But, with that said, the 1 inch=10 lbs is pretty true. I'd say it's closer to 1 inch=15 pounds of muscle.
Pretty much the best advice I can give you is to buck up and start doing some more squats, deadlifts and weighted pullups! Also make sure you're eating enough, your muscles can't grow without fuel. Might have to sacrifice a bit of that six pack!
Oh, and one more thing. Come around here talking about 5.8% body fat and no one will believe you until you post some pictures proving it.
close/ wide grip bicep curls on the EZ bar
tripec extensions (skull crushers)
pull ups (over and under, wide and close)
military press for your delts and shoulders
upright rows are good also
man, can't believe i missed this thread. big arms = 4 exercises until your arms hit 15"
close grip bench - triceps
chin ups (weighted) - biceps
dips (weighted) - triceps
barbell curl - biceps
obviously you don't need an "arms" day to get these exercises in. triceps on chest day, biceps on back day. no reason to do anything else for your arms until they get to a good size through these. then you can do an arm day and isolate them.
IMHO, when I stopped working my biceps directly, my biceps shrunk. I was lifitng heavy with other lifts but the bottom line is, if you want big biceps, lift heavy weights with your biceps. Do you get a big chest by NOT benching or doing chest exercises? Yes, I understand biceps are smaller than the chest but every bodypart needs to be worked.