Arms won't grow...everything else will

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  1. Quote Originally Posted by carpee View Post
    that stuff doesn't matter until you're already huge

    stick to compound movements, and slow your reps down - I'm talkin a literal 4-5 second negative

    make sure you are working the bicep and not hoisting with the front delt
    Should I try doing reverse grip bb rows or keep doing them with a regular grip like I have been? Hoisting???


  2. Quote Originally Posted by DerickVonD
    Should I try doing reverse grip bb rows or keep doing them with a regular grip like I have been? Hoisting???
    however you feel comfortable. some say theres more of a chance of injury doing reverse grip.

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  3. Quote Originally Posted by carpee View Post
    however you feel comfortable. some say theres more of a chance of injury doing reverse grip.

    Didn't do what he did in the video, but I tried them today and I did the curls where I turn my arm as I go up, I guess I did it wrong. I got long dumbbell handle so I have to hold the weight pretty far out to do like in the video.EDIT: Okay I can do them like he does in the video, but they are just farther out, same weight just alittle bit lower reps.

  4. http://s37.photobucket.com/albums/e5...nclinecurl.mp4
    Too fast? As I said I have to go out pretty far.

  5. Try not doing chest/tri

    When I am not doing full body I do chest/back and bi/tri.

    The reason being most chest workout are also fairly tricep intensive. And on the other hand, most tri workouts barely touch your bis, which gives you more energy to work them. Same thing with back and bi, a chinup does a lot for your bis too.

    Try yates rows, they are great. Also do reverse grip curls, they focus on your forearms but if you do them real slow and squeeze hard you will hit your bi as well.

    Getting your bis to grow is all about squeezing and being slow. If you are doing concentration curls 1 rep should take 10 seconds. You should spend 1 or 2 seconds squeezing hard at the top. Speed will get you nothing in bis, its a muscle you use every single day doing all kinds of stuff, you really need to blast the hell out of them. If its not growing I would recommend you hit them every day as hard as you can. They will keep up just fine.

    And like red said, your tricep is a much bigger muscle, do a lot of close grip bench, tri pushdowns and pullovers. Never been a big fan of skullcrushers because it puts too much tension on my shoulders, which is also why I dont really do dips any more.

    Incline hammer concentration curls. Both arms at the same time, 10 second reps, touch the top of the DB to the back of your shoulder. They will grow I promise you.

    Burn them, if you curl 40lbs now, then do 40lbs until you cant, then do 30 until you cant. Youll look like an idiot failing curls with a 5lb db but your arms will grow.

    Weighted chinups too.

    Hope I helped, lots of stuff but the main thing is for ANY body part that you feel is lagging, you eed to blast the crap out of it. Its like arnold doing calves every day after his first contest.
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  6. Quote Originally Posted by DerickVonD
    http://s37.photobucket.com/albums/e5...nclinecurl.mp4
    Too fast? As I said I have to go out pretty far.
    now take 4-5 seconds each rep lowering the weight.

    there's not very much TUT (time under tension) the way you're doing it in the video.

  7. Quote Originally Posted by carpee View Post
    now take 4-5 seconds each rep lowering the weight.

    there's not very much TUT (time under tension) the way you're doing it in the video.
    You said slow on compounds too?

  8. Quote Originally Posted by DerickVonD View Post
    You said slow on compounds too?
    Slowing down on everything will build more muscle.

    Try this: Do 5 pushups fast, probably take 6second or so. Then go halfway down and stay there for 6 seconds, which one made you more sore?

  9. Keep in mind though, speed still has its place, but if you are trying to bulk id recommend slowing down as much as you can, do speedwork as a seperate workout

  10. Quote Originally Posted by votum View Post
    Keep in mind though, speed still has its place, but if you are trying to bulk id recommend slowing down as much as you can, do speedwork as a seperate workout
    I cant go slow on squats or deads. So I should still go just as slow on things like overhead press?

  11. Chest/back and bi/tris seems like a good idea. I might switch to this
    chest/back
    bb row
    deads
    bench
    incline db bench
    decline flies(might take out)
    bi/tris
    close grip bench
    ez bar curl
    tricep extension standing might switch back to laying
    incline curl
    incline hammer curl
    How does that look?
    all workouts 3 sets 8-12 reps except for deads which is 2 sets 4-6
    Hows this btw? http://s37.photobucket.com/albums/e5...pcurl_slow.mp4
    I lowered the weight by 10lbs on each side

  12. Quote Originally Posted by DerickVonD View Post
    I cant go slow on squats or deads. So I should still go just as slow on things like overhead press?
    Yeah, legs are brutal to go slow in anyway, I dont either unless I cant go fast lol.

    The more tension you keep on the muscle the more fibers you tear which makes your body replace more. Lockout puts almost all the tension on your joints, usually when you are doing workouts you dont even really want to lock out, especially with muscles like arms and shoulders, delts are notoriously hard to blow up, never locking out helps a bit

  13. Quote Originally Posted by votum View Post
    Slowing down on everything will build more muscle.

    Try this: Do 5 pushups fast, probably take 6second or so. Then go halfway down and stay there for 6 seconds, which one made you more sore?
    Soreness is not an indicator of growth. And while time under tension is important, and has its place, doing reps slow also does not recruit the large fast twitch muscle fibers, which are the ones that have the greatest potential for growth. And, if you want soreness, explosive negatives will leave you with more DOMS than anything else. But again, thats not an indicator of overload.

    Derek, you are trying to decrease body fat right now. The last thing you need is a day dedicated to arms (read a wasted day). Until you can do pull ups and dips with a significant amount weight and your arms still are not growing, there is no need for a day dedicated to arms.

    Br

  14. Quote Originally Posted by ZiR RED View Post
    Soreness is not an indicator of growth. And while time under tension is important, and has its place, doing reps slow also does not recruit the large fast twitch muscle fibers, which are the ones that have the greatest potential for growth. And, if you want soreness, explosive negatives will leave you with more DOMS than anything else. But again, thats not an indicator of overload.

    Derek, you are trying to decrease body fat right now. The last thing you need is a day dedicated to arms (read a wasted day). Until you can do pull ups and dips with a significant amount weight and your arms still are not growing, there is no need for a day dedicated to arms.

    Br
    Been doing pullups and dips but just with body weight.

  15. What are explosive negatives?

  16. Quote Originally Posted by ZiR RED View Post
    Soreness is not an indicator of growth. And while time under tension is important, and has its place, doing reps slow also does not recruit the large fast twitch muscle fibers, which are the ones that have the greatest potential for growth. And, if you want soreness, explosive negatives will leave you with more DOMS than anything else. But again, thats not an indicator of overload.

    Derek, you are trying to decrease body fat right now. The last thing you need is a day dedicated to arms (read a wasted day). Until you can do pull ups and dips with a significant amount weight and your arms still are not growing, there is no need for a day dedicated to arms.

    Br
    Very true, that's why I mentioned having a speed day, because you are totally right, you need fast twitch. But What works for me for growth is beating the hell out of my arms, and I have a hard time keeping good form with speed work so I don't like doing it for arms. I'll do fast pullups though sometimes. Also, soreness isn't a good gauge of growth, but it is a good gauge of if you are actually working the proper muscles. Its like when you are benching but your chest never gets sore, you are either doing something wrong or you need to keep going until your chest feels it, or you need to isolate it more.

    Just my opinion though

    Quote Originally Posted by DerickVonD View Post
    What are explosive negatives?
    I've heard the term but not sure. I'm pretty sure you go explosive for the positive and controlled for the negative, because I can't see the benefit of doing an explosive negative...what does bring the weight down as fast as you can do?

    Explosive positive works the fast twitch and controlled negative keeps the muscles under tension, which is widely accepted as one of the better ways to lift.

  17. Quote Originally Posted by votum View Post
    Very true, that's why I mentioned having a speed day, because you are totally right, you need fast twitch. But What works for me for growth is beating the hell out of my arms, and I have a hard time keeping good form with speed work so I don't like doing it for arms. I'll do fast pullups though sometimes. Also, soreness isn't a good gauge of growth, but it is a good gauge of if you are actually working the proper muscles. Its like when you are benching but your chest never gets sore, you are either doing something wrong or you need to keep going until your chest feels it, or you need to isolate it more.

    Just my opinion though



    I've heard the term but not sure. I'm pretty sure you go explosive for the positive and controlled for the negative, because I can't see the benefit of doing an explosive negative...what does bring the weight down as fast as you can do?

    Explosive positive works the fast twitch and controlled negative keeps the muscles under tension, which is widely accepted as one of the better ways to lift.
    That is true, no need to do dynamic work with single joint arm movements.

    Explosive negative actually recruits the greatest % of fast twitch fibers and will leave you with a great deal of DOMS. Its good for some injury prevention and specific work. Imagine doing a bench press with 100-110% 1rm. You bring the weight down real fast then "catch it" about an inch or two off the chest. Then, with the help of a spotter is lifted and repeated. It will create some serious muscle micro-trauma...

    Br

  18. Quote Originally Posted by ZiR RED

    Soreness is not an indicator of growth. And while time under tension is important, and has its place, doing reps slow also does not recruit the large fast twitch muscle fibers, which are the ones that have the greatest potential for growth. And, if you want soreness, explosive negatives will leave you with more DOMS than anything else. But again, thats not an indicator of overload.

    Derek, you are trying to decrease body fat right now. The last thing you need is a day dedicated to arms (read a wasted day). Until you can do pull ups and dips with a significant amount weight and your arms still are not growing, there is no need for a day dedicated to arms.

    Br
    Wasted day?? Bwahahahahahaha!! I'd like to see ur arms! Also, I've had a bi's tri's day for at least 5 years straight now. I've put easily 2+ inches on my arms in that time. I respect everyone and thier book knowledge but for me seeing is believing. I'd hate to think that I've been having a "wasted day" every week for the last 5 years or so, when clearly my arms have responded quite well.

  19. Quote Originally Posted by matt8483

    Wasted day?? Bwahahahahahaha!! I'd like to see ur arms! Also, I've had a bi's tri's day for at least 5 years straight now. I've put easily 2+ inches on my arms in that time. I respect everyone and thier book knowledge but for me seeing is believing. I'd hate to think that I've been having a "wasted day" every week for the last 5 years or so, when clearly my arms have responded quite well.
    Everyone is different...when trying to lose weight an arm day is a wasted day...compound movement use more muscle therefore burning more fat then ISO movements....this is my arms and I've never once in all my years of training had an arm day...



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  20. arms are the one of the hardest to gain size in, especially if you put the majority of your mindset on doing bis, tris make up 2/3of your arms so they will give you the most gains
    http://anabolicminds.com/forum/training-forum/198788-highschool-athlete-thread.html

  21. Quote Originally Posted by howwedo107

    Everyone is different...when trying to lose weight an arm day is a wasted day...compound movement use more muscle therefore burning more fat then ISO movements....this is my arms and I've never once in all my years of training had an arm day...

    <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=60 593"/>
    Nice! But I never said u couldnt build arms without an arm day. As a matter of fact, my first 3 years of training, I paired bi's and tri's with other body parts. I just responded well to pairing them together, whether I was trying to gain or lose weight. But as u said everyone is different.

  22. Quote Originally Posted by matt8483 View Post
    Wasted day?? Bwahahahahahaha!! I'd like to see ur arms! Also, I've had a bi's tri's day for at least 5 years straight now. I've put easily 2+ inches on my arms in that time. I respect everyone and thier book knowledge but for me seeing is believing. I'd hate to think that I've been having a "wasted day" every week for the last 5 years or so, when clearly my arms have responded quite well.
    For someone with the goals of improving body composition a day dedicated to arms is a waste. For someone who cannot do pull ups or dips with a significant amount of weight attached then a day dedicated to single joint arm work is wasted. For someone competing in bodybuilding who can do dips/pull ups with greater than an additional 30-50% of their body weight then it may be a needed day.

    I'm a bit removed from actually competing in bodybuilding, but when I did....Name:  IMG_1454.jpg
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  23. Everyone is different and I used to have 12" arms and 8" forearms.

    After 1 year of noob gains doing primarily compounds and tri work, I went from benching 95 to 315 and doing 10 body weight pullups to 10 pullups + 85lbs, my forearms are 13" unflexed and my arms are 15" unflexed, flexed and in the gym they are close to 17.

    Pullups and deadlifts are some of my favorite exercises, I have never seen the gains I see with those two. Dips hurt my shoulders now but I was doing them with 100lbs on my waist

  24. Quote Originally Posted by ZiR RED

    For someone with the goals of improving body composition a day dedicated to arms is a waste. For someone who cannot do pull ups or dips with a significant amount of weight attached then a day dedicated to single joint arm work is wasted. For someone competing in bodybuilding who can do dips/pull ups with greater than an additional 30-50% of their body weight then it may be a needed day.

    I'm a bit removed from actually competing in bodybuilding, but when I did....<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=60 692"/><img src="http://anabolicminds.com/forum/attachment.php?attachmentid=60 693"/>
    I know u know what ur talking about I just wanted to say my piece. I love arm day and wouldnt want to live without it.

  25. Quote Originally Posted by votum
    Everyone is different and I used to have 12" arms and 8" forearms.

    After 1 year of noob gains doing primarily compounds and tri work, I went from benching 95 to 315 and doing 10 body weight pullups to 10 pullups + 85lbs, my forearms are 13" unflexed and my arms are 15" unflexed, flexed and in the gym they are close to 17.

    Pullups and deadlifts are some of my favorite exercises, I have never seen the gains I see with those two. Dips hurt my shoulders now but I was doing them with 100lbs on my waist
    Yup! Damn that sucks. I've had a messed up clavicle for years, but I'm still able to do dips. thats another thing I couldn't live without. Lol

  26. My arms were lagging also. I used to do Triceps first followed by biceps. I figured let me do Tris first since its a bigger muscle but what I was doing was juat picking favorites and I ended up not hitting the bi's hard compared to Tris... Ever since I started Supersetting Tri/Bi I put more emphasis on both muscles and the pump feels great all around... I still do 1 tri exercise alone and 1 bi exercise alone followed by supersets... Check it out

    Rope Pushdowns - FST*7 (7 sets, 30 sec rest)

    Ez-Bar Curls - FST*7 (7 sets, 30 sec rest)

    Seated, Single Arm DB Tri Extensions
    SS
    DB Concentration Curls - 4 sets (1min rest)

    Hammer Strength Dips
    SS
    Machine Preacher Curls - 4 sets (1min rest)

    Reverse Pushdowns
    SS
    Cable Double Arm Curls - 4 sets (1min rest)

  27. Quote Originally Posted by ZiR RED

    For someone with the goals of improving body composition a day dedicated to arms is a waste. For someone who cannot do pull ups or dips with a significant amount of weight attached then a day dedicated to single joint arm work is wasted. For someone competing in bodybuilding who can do dips/pull ups with greater than an additional 30-50% of their body weight then it may be a needed day.

    I'm a bit removed from actually competing in bodybuilding, but when I did....<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=60 692"/><img src="http://anabolicminds.com/forum/attachment.php?attachmentid=60 693"/>
    So after your bodybuilding career you became the doctor on "scrubs"? Lol jk man you look pretty awesome
    Email me for free prodigy samples
    [email protected]
    www.pni-online.com

  28. I know what you guys are saying about the fat burning, I thought just taking in lower carbs and keeping track of calories would help with that...and it has been helping I have lost some fat. I haven't stopped any of my compound lifts, I've just added one more bicep exercise, replaced one exercise and took at wrist curls and put them on their own day.

  29. Guys how does this look in terms of good form? http://s37.photobucket.com/albums/e5...pcurl_slow.mp4

  30. Your elbows look like theyre swinging a bit, and like your arms go lopsided when u start repping. Imo is say go on a cut man, what's your bodyfat at
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