Arms wont grow

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  1. Arms wont grow


    my workout was adjusted according to monday and wensday class, but schools out now till late aug

    i want a routine that force my arms/delts to grow. since they are lagging, last summer it was legs.. i sqauted 2x a week..ie (1)full hi rep leg workout ,(2) squat and or leg ext for low reps


    heres whats ive been doing

    warmup-chin up/pull up

    sun-delts/chest

    tue-BACK,, always tryed to hit 4 lifts for with and 4 for thickness

    thu-quads/ham

    Friday-arms

    Sat- open in case i missed a workout


    i know all you guys have myspace.. so myspace.com/h5llidae

  2. Unbreakable
    David Dunn's Avatar

    Yep, a good way to keep them from growing
    We live in a time where our planet suffers from two epidemics simultaneously - starvation and obesity.

    Look at all these little kids taking care of the music biz, don't their business take good care of me.

    I have the fire, I have the force, I have the power to make my evil take it's course.

  3. Just be careful, I have experienced overtraining first hand. I usually train arms 3 times per week, but I used to train the entire muscle category of arms. I would train shoulders, tri's, bi's and forearms. But my arms actually got smaller because I overtrained. Some people can do it and get away with it, but I couldn't. Just listen to your body man...
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  4. Quote Originally Posted by B5150 View Post
    Yep, a good way to keep them from growing
    lol beat me to it.

  5. I do arms once a week, sometimes i won't do biceps as i don't see the need to do them every week.

    and there growing nicely

  6. hmmm.. my boy told me to stick with 4-6 heavy reps

  7. Quote Originally Posted by B5150 View Post
    Yep, a good way to keep them from growing
    Sounds like a man with experience.
    Evolutionary Muse - Inspire to Evolve
    Flawless Skin Couture - We give you the tools to make you Flawless

  8. Do some squats!
    That'll get your arms bigger!

  9. Quote Originally Posted by Brolic View Post
    hmmm.. my boy told me to stick with 4-6 heavy reps
    I find low reps with arms totally useless unless its my last set or something. People are way too concerned with their arms, end up spending too much time on them, overtrain, and let their other body parts miss out on training.
    What does your arm workout lok like?

  10. Quote Originally Posted by B5150 View Post
    Yep, a good way to keep them from growing
    Word!!

    I canned arms only days ages ago and it was the best thing I ever did.....my arms are still gaining size and are the biggest they have ever been as a result!

    Heavy rows, pullups and chinups are the key......maybe the odd bicep isolation exercise after back training, but thats at the very most!

  11. Quote Originally Posted by B5150 View Post
    Yep, a good way to keep them from growing
    Hilarious

  12. Your arms aren't growing because your doing what every other guy in the gym does when trying to get big arms, your doing isolation exercises. You need to do all compound exercises, your arms will come. You need to squat, dead lift, bent over barbell rolls etc... when working on your arms do standing bar curls and hammer curls and really stress at the top of the movement(squeeze those biceps) and lower the weight slowly with emphasis on your biceps. Other than that it takes time and working your arms 3 times a week will do squat :squat: With compound exercises your biceps are used a lot as stabilizers so they get worked enough.

  13. You need to gain between 15-20 lbs of muscle to gain an inch on your arms. Get to work.

  14. i do compound moves first always but not with delts

  15. 3 times is a bit much. If your deadset on doing more volume I would maybe do back say on monday with 3 sets for bi's at the end of your workout, then do bi's and tri's on thursday. For most even that's overtraining. But you won't know until you try it so give it a shot you don't have much to lose. I would say give it a few weeks and decide whether it's right for you or not.

    Someone mentioned above that for most of us will grow in proportion to the rest of our body. So really when you gain 10-15lbs you add inches to the guns. Atleast that's what I've noticed myself.

    Also their's always going down the IGF route some say there are site specific benefits.

  16. join the club!

  17. Quote Originally Posted by AlexParty View Post
    Your arms aren't growing because your doing what every other guy in the gym does when trying to get big arms, your doing isolation exercises. You need to do all compound exercises, your arms will come. You need to squat, dead lift, bent over barbell rolls etc... when working on your arms do standing bar curls and hammer curls and really stress at the top of the movement(squeeze those biceps) and lower the weight slowly with emphasis on your biceps. Other than that it takes time and working your arms 3 times a week will do squat :squat: With compound exercises your biceps are used a lot as stabilizers so they get worked enough.

    been there done that............. the only way my slackin ass arms grow is when i am ON.

    i wont argue the basic 3 though. really cant go wrong there.

  18. Chin-ups are you're new best friend. Don't worry about isolation, maybe once a week max.. Do chinups all da matha shuckin' time.

  19. Quote Originally Posted by Fever View Post
    Word!!

    I canned arms only days ages ago and it was the best thing I ever did.....my arms are still gaining size and are the biggest they have ever been as a result!

    Heavy rows, pullups and chinups are the key......maybe the odd bicep isolation exercise after back training, but thats at the very most!
    i may try this again, no direct train. just the basic 3 compounds...........I service automobiles as a trade, so i think i am constantly overtraining them. I am constantly using my arms pulling, pushing and gripping.

    genetics help, thats a fact.

  20. Quote Originally Posted by ozarkaBRAND View Post
    Chin-ups are you're new best friend. Don't worry about isolation, maybe once a week max.. Do chinups all da matha shuckin' time.
    I was gonna mention chin ups as well, underhand or side hand and focus on your biceps, good ****tt.

  21. Quote Originally Posted by Kristofer68SS View Post
    i may try this again, no direct train. just the basic 3 compounds...........I service automobiles as a trade, so i think i am constantly overtraining them. I am constantly using my arms pulling, pushing and gripping.

    genetics help, thats a fact.
    I wasn't talking about directly training them though! Heavy Rows, Pullups and chinups aren't bicep isolation exercises...they are the key to growth without isolation days!!!
  22. Unbreakable
    David Dunn's Avatar

    For me to get hypertrophy to take place in my biceps (I am assuming that you mean that when you say arms) I employ very strict form eccentric work. My biceps grow much better lowering moderate weight in a slow, steady, rate with strict form rather than lifting heavy weight that recruits secondary muscle groups.

    Triceps...'nother animal...'nother story
    We live in a time where our planet suffers from two epidemics simultaneously - starvation and obesity.

    Look at all these little kids taking care of the music biz, don't their business take good care of me.

    I have the fire, I have the force, I have the power to make my evil take it's course.

  23. Quote Originally Posted by B5150 View Post
    For me to get hypertrophy to take place in my biceps (I am assuming that you mean that when you say arms) I employ very strict form eccentric work. My biceps grow much better lowering moderate weight in a slow, steady, rate with strict form rather than lifting heavy weight that recruits secondary muscle groups.

    Triceps...'nother animal...'nother story
    Yup the lowering of the weight tears more muscle fibers. There's so much to mention when it comes to growth of different body parts. Eccentric training is so important.

    B5 what do you do for triceps?
  24. Unbreakable
    David Dunn's Avatar

    Quote Originally Posted by AlexParty View Post
    Yup the lowering of the weight tears more muscle fibers. There's so much to mention when it comes to growth of different body parts. Eccentric training is so important.

    B5 what do you do for triceps?
    Yup there is. I find that TUT is critical.

    My tricep training is very hybrid. I am recovering from a C7 nerve injury that atrophied my left side pec, lat and tricep.

    So I could detail it (actually I won't ) but it is not at all conventional right now....its very unilateral right now. But knowing my body well and having a good training practice and discipline history already in place I am making great progress.
    We live in a time where our planet suffers from two epidemics simultaneously - starvation and obesity.

    Look at all these little kids taking care of the music biz, don't their business take good care of me.

    I have the fire, I have the force, I have the power to make my evil take it's course.
  25. Wink


    if you are going too do arm day in your weekly cycle stick to 2 exercises for bi`s and tri`s cause they get a work out as support muscles when you doing back and chest anyways

  26. A sample work out is

    work warm- pull ups.. BB curl bar.


    i traiin arms in 1hr max. bc i dont have to strip off weight..

    bb curl
    cross hammer curl
    db alt curl
    cable curl
    ez curl

    rope pushdown
    bar pushdown
    seated dips
    cg bench

  27. Quote Originally Posted by Brolic View Post
    A sample work out is

    work warm- pull ups.. BB curl bar.


    i traiin arms in 1hr max. bc i dont have to strip off weight..

    bb curl
    cross hammer curl
    db alt curl
    cable curl
    ez curl

    rope pushdown
    bar pushdown
    seated dips
    cg bench
    That's a lot of isolation for the biceps.. Doesn't look like a good setup at all.

  28. Quote Originally Posted by ozarkaBRAND View Post
    That's a lot of isolation for the biceps.. Doesn't look like a good setup at all.
    Ironically I was going to say the samething, you're beating me to the punch Ozarka!!!!!!!!! but yes.... too much indeed. Two exercises are more than enough assuming all your other lifts are compounds. More is NOT better dude.

  29. as the others said, pullups/chinups/rows on back day and if you must have an arm day that includes biceps, do nothing more than two exercises maybe three sets each with good form. alternate and mix between hammer db curls, reverse grip bb curls, bb curls, concentration curls.

    for tris, do two exercises three sets as well. pick two each time from close grip bench, weighted tri dips, skulleez, and even do some concentration diamond pushups up and down slow. these are just SOME ideas. there are MANY.

    oh, and heavy weight with low reps and **** for arms. do high reps (10-12) with good form/low weight. they don't need to be murdered homie, as you should have already done that earlier in the week. WHAT THEY DO NEED is just enough pump/contraction to pump nutrients to them and tear the tears you made previously ever so slightly for JUST A BIT more growth, if you even need them depending on the routine you're on.
    DON'T OVERTRAIN BROZAC.

  30. OH YEAH, and you're ON H-DROL?!?!?! and your arms ain't growing?!?!?! you're prolly already overtraining AND your diet ain't in check i bet.

  31. post up that diet with the macro ratio if you will. what are you eating?

  32. Quote Originally Posted by Manimalia View Post
    OH YEAH, and you're ON H-DROL?!?!?! and your arms ain't growing?!?!?! you're prolly already overtraining AND your diet ain't in check i bet.
    Ya most likely over training. Diets should take care of that so has to check the diet too. Good information for the dude.

  33. What do you mean by working your arms out three times a week? Do you mean you train bi / tri on their own day, 3 times a week?

    Or do you do something like one pure arms day, a chest back day, and a shoulders / legs day, thus, hitting your arms directly once a week, and hitting them indirectly twice a week?

  34. Reason I ask is I've done a program similar to that. One day back / chest, one day shoulders, one day pure arms, and then somehow fit legs in once or twice a week (I'm in law school, so sometimes the leg training has to take a backseat). Anyway, that program, with a good diet with lots of 'tein and carbs seemed to get my arms bigger. Problem is they've plateaued at about 16.5'' - I'd love to get 18''s

    But anyway, what's your program like?

  35. Look, just work your arms once a week using 3 exercises, 8-9 sets per muscle group, with heavy weight possible even supersetting.

    A little weight makes for little arms. I don't see Lee Priest doing alternate curls with 15lbs. Get some rest, eat right and GET TO WORK!

  36. Quote Originally Posted by ozarkaBRAND View Post
    That's a lot of isolation for the biceps.. Doesn't look like a good setup at all.
    well give me a ARM WORKOUT THEN

    i decided to hae arm day to focus on my lagging arms

  37. Quote Originally Posted by Manimalia View Post
    post up that diet with the macro ratio if you will. what are you eating?
    well my diet is polly off bc i havent factored that fact that i gain alot of weight over the past 4 months about 14pds... but i try to eat 2x bodyweight =protein and 4xbodyweight=carbs..


    but yes im growing,. i had to buy all new my boxers bc my glutes and quads got too big..

    being in college an workin FT its hard to cook, so i take alot of weight gainer shakes and 1$burgers and tons of boars head chicken sandwhiches

  38. sun- ches-delt
    tue-back
    thu- legs
    fri- arms
    sat- in case i missed a workiut due to school/hw/work

  39. Quote Originally Posted by Manimalia View Post
    oh, and heavy weight with low reps and **** for arms. do high reps (10-12) with good form/low weight. they don't need to be murdered homie, as you should have already done that earlier in the week. WHAT THEY DO NEED is just enough pump/contraction to pump nutrients to them and tear the tears you made previously ever so slightly for JUST A BIT more growth, if you even need them depending on the routine you're on.
    DON'T OVERTRAIN BROZAC.
    I agree with higher reps for arms for growth, 10-15 range IMO. As for an arm day, i'm a fan of it with 3 exercises, high reps. It helped my growth.

  40. that's the ticket!
  

  
 

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