Thanks for the help but could anyone give me a set training routine for bigger arms that you have tried and had success with? Thanks
I massively scaled back my efforts on my arms because as others pointed out, when you start getting to really heavy weights on things like bench and weighted pullups, your arms get a lot of work. When I was really trying to build my arms though, this was my favorite routine:
Cheat Barbell Curls supersetted with heavy Skull Crushers
Incline Dumbell Curls supersetted with weighted Dips
Spider Curls supersetted with Rope Tricep Cable Pulldowns and Rope Tricep Overhead Extensions
I would typically do three sets of each exercise (warmup at the beginning) with increasingly heavy weight. Aim for somewhere around 12, 9, 7 reps respectively. Arms are one area where I think you need a bit higher reps -- single rep maxes won't do much for you.
A couple notes about the exercises: I am a firm believer in barbell cheat curls for bulking your biceps, but you have to learn to do them correctly. Read up on it and make sure you are safe. Only use the "cheat" move as you get to the last few reps; if you are "cheating" from the start you are using too much weight. Also, if you aren't familiar with spider curls, they are basically preacher curls using the flat backside of the bench. These were always a great isolation exercise for the end of the routine.
