Compounds are failing my arms

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    rspctble_gain's Avatar
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    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?

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    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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    I'd add some barbell/dumbbell curls for your biceps, and dips for your triceps. Hard to beat those two.
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    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
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    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
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    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
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    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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