Arms wont grow
- 04-14-2008, 08:27 AM
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
tue-BACK,, always tryed to hit 4 lifts for with and 4 for thickness
Sat- open in case i missed a workout
i know all you guys have myspace.. so myspace.com/h5llidae
- 04-14-2008, 09:05 AM
Yep, a good way to keep them from growing
- 04-14-2008, 09:39 AM
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...
04-14-2008, 09:51 AM
04-14-2008, 09:52 AM
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
04-14-2008, 03:37 PM
04-14-2008, 03:44 PM
04-15-2008, 08:52 AM
Do some squats!
That'll get your arms bigger!
04-15-2008, 09:24 AM
04-15-2008, 09:41 AM
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!
04-15-2008, 11:14 AM
04-15-2008, 11:19 AM
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.
04-15-2008, 06:58 PM
You need to gain between 15-20 lbs of muscle to gain an inch on your arms. Get to work.
04-15-2008, 07:08 PM
i do compound moves first always but not with delts
04-15-2008, 08:26 PM
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.
04-16-2008, 08:20 AM
join the club!
04-16-2008, 08:21 AM
04-16-2008, 08:22 AM
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.
04-16-2008, 08:23 AM
04-16-2008, 08:24 AM
04-16-2008, 08:44 AM
04-16-2008, 09:00 AM
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
04-16-2008, 09:24 AM
04-16-2008, 09:34 AM
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.
04-16-2008, 01:06 PM
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
04-16-2008, 01:22 PM
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..
cross hammer curl
db alt curl
04-16-2008, 01:27 PM
04-16-2008, 02:00 PM
04-16-2008, 10:03 PM
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.
04-16-2008, 10:07 PM
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.
04-16-2008, 10:08 PM
post up that diet with the macro ratio if you will. what are you eating?
04-17-2008, 07:08 AM
04-17-2008, 10:25 AM
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?
04-17-2008, 10:30 AM
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?
04-17-2008, 01:58 PM
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!
04-17-2008, 05:42 PM
04-17-2008, 05:50 PM
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
04-17-2008, 05:52 PM
sat- in case i missed a workiut due to school/hw/work
04-17-2008, 06:05 PM
04-17-2008, 08:39 PM
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