Compounds are failing my arms

  1. Compounds are failing my arms


    I have been on a routine for about seven months now, working out four days a week and on each of these day performing one of the “big lifts” (bench, squat, deadlift, and overhead press). I have had reasonable gains in strength and muscle mass but I have stalled out in terms of arm development. I do not work my arms, as I have felt that lifting heavy on the big lifts (as well as twice a week back workouts) would subject my biceps and triceps to enough simulation.

    What would you guys recommend if I want to continue with this routine and work in isolated arm exercises?

  2. Never enough
    EasyEJL's Avatar

    I'd personally add drag curls for biceps, and either pullovers or overhead triceps extensions for tris. and just add them 1 day a week, squats day to start.
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  3. I'd add some barbell/dumbbell curls for your biceps, and dips for your triceps. Hard to beat those two.
    Go hard. Go heavy. Never stop.
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  4. weighted chins for bis weighted dips or close grip bench for tris if your split looks like this. day 1 bench day 2 deads day 3 off day 4 oh presses day 5 squats day 6-7 off i would do them on ohpress day

  5. i also say dips for the the tris, nothing is better... close grip chain benched really helped me there too!
    http://anabolicminds.com/forum/training-forum/198788-highschool-athlete-thread.html

  6. Quote Originally Posted by benmayro View Post
    i also say dips for the the tris, nothing is better... close grip chain benched really helped me there too!
    and as a side effect of close grip bench presses with chains it will help improve your max effort bench presses

  7. Quote Originally Posted by mattys4

    and as a side effect of close grip bench presses with chains it will help improve your max effort bench presses
    i can give testimony to that right there!
    http://anabolicminds.com/forum/training-forum/198788-highschool-athlete-thread.html
  

  
 

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