Arms wont grow

[Brolic]

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

[David Dunn]

Yep, a good way to keep them from growing

[Brian5225]

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...

[Gator Alum 03]

Yep, a good way to keep them from growing

lol beat me to it.

[Chub]

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

[Brolic]

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

[dsade]

Yep, a good way to keep them from growing

Sounds like a man with experience.

[DieselPump]

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

[Australian made]

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?

[Fever]

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!

[AlexParty]

Yep, a good way to keep them from growing

Hilarious

[AlexParty]

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.

[Rugger]

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

[Brolic]

i do compound moves first always but not with delts

[jminis]

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.

[Kristofer68SS]

join the club!

[Kristofer68SS]

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.

[ozarkaBRAND]

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.

[Kristofer68SS]

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.

[AlexParty]

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.