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Author	Topic: building those guns
slicksalmon Amateur Bodybuilder (Total posts: 55)	posted June 22, 2000 06:02 PM i'm having a hard time getting my arms to grow. it just seems like they won't get bigger. how should i train them or what should i do to help them grow? so far this is what i've usually been doing. i use heavy weight and good form and have been lifting seriously for about a year now. triceps on monday/once a week(i also work chest and shoulders this day): pushdowns 4x6-8 overhead pulldowns 4x6-8 closegrip bench or dips 3-4x6-8 then on fridays i work biceps/once a week(i also work back and abs this day): preachers bench curl 4x8 dumbbell curls 4x6-8 barbell curls 4x6-8 plus i work forearms that day. do you think i should be working my arms twice a week instead of once a week? or should i do less sets? any input is welcome. thanks -derek [This message has been edited by slicksalmon (edited June 22, 2000).] IP: Logged
cackerot Amateur Bodybuilder (Total posts: 63)	posted June 22, 2000 07:04 PM try doing arms on a day of thier own, drop your sets from 4 to 2-3, add 15lbs to your body. IP: Logged
mystic_hormones Amateur Bodybuilder (Total posts: 11)	posted June 22, 2000 07:14 PM this may sound odd but how is your overall look. I have heard from several people saying that training arms twice a week is useless if that is all youre gonna do. Squat since it stresses your whole body basically and keep squating and with bigger legs your upper body will respond with new growth. strict form is important too. good luck. IP: Logged
XdawgX Amateur Bodybuilder (Total posts: 27)	posted June 22, 2000 08:02 PM i'd drop the # of sets way down. your arms are already getting worked earlier in your routine. (tris w/ chest and shoulder, bis w/ back). i'd recommend doing only 2 exercises, 3 sets each, and go heavy and to failure on every set. IP: Logged
MaxMuscle Pro Bodybuilder (Total posts: 138)	posted June 22, 2000 08:50 PM You're overtraining your arms. I recommend taking a week off of lifting to give your body a break. I recommend trying the HIT methods. Personally I only recommend one set per exercise. Here's my HIT routine. Day 1 Pec-Deck Flye 1 x 8-10 superset Incline Barbell Press 1 x 1-3 Dumbbell Side Lateral 1 x 8-10 Dumbbell Bent Lateral 1 x 8-10 Lying French Press 1 x 6-8 Parallel Bar Dip (weighted) 1 x 1-3 Day 2 Pullover 1 x 8-10 superset Close Grip/Reverse Grip Pulldown 1 x 6-8 Bent-Over Barbell Row 1 x 6-8 Shrug 1 x 8-10 Deadlift 1 x 6-8 Barbell Curl 1 x 6-8 Day 3 Leg Extension 1 x 8-10 superset Leg Press or Squat 1 x 6-8 Leg Curl 1 x 6-8 Calf Raise 1 x 12-20 Cross Body Crunch 1 x to failure I always do three warm up sets, before I do my first work set. I always go hard. I always go to failure and I try to go to failure at the recommended number of reps. I work out each body part once every 10 days. Many of you probably think that this routine doesn't seem hard. If you studied and tried HIT methods, it would change your whole views about HIT. I've used HIT for two years now. I'm 5'8" and I weighed 160 Ibs and now I'm 210 Ibs, with a body fat of 12%. I was very skeptical of the HIT methods, but I'm convinced that they work. Check out www.cyberpump.com IP: Logged
TRIHARD Amateur Bodybuilder (Total posts: 50)	posted June 23, 2000 10:39 AM All the bro's have given you sound advise,just reduce your workload.On tricep day do either close grip bench or dips, thats it.On bicep day just do heavy curls with some reverse grip or hammer curls for the forearms.2-3 sets,5-8 reps.Try add a little bit of weight or an extra rep every week and you'll soon see results. IP: Logged
MrMuscle Pro Bodybuilder (Total posts: 935)	posted June 23, 2000 02:08 PM try this program for real arms mass..it works like you wouldnt belive: Phase one (three weeks if u do it twice a week, 5 if u do it once) Bodypart Exercise Sets Reps Triceps French press 2* 20 3 12,10,8 Biceps BarbellCurls 1* 20 3 10,8,6 Triceps Pressdowns 3 12,10,8 Biceps Dumb. cons. curls 3 10,8,6 Triceps Overhead barb. ext. 3 12,10,8 Brachialis Hammercurls 3 12,10,8 Forearms Wrist curls 3 12 superseth with Reverse wrist curls 3 12 Notes: Appart from warm up sets every set should be taken to failure. light warm up set Phase two Bodypart Exercise Sets Reps Triceps Close-grip benchpresses 2 20 3 10,8,6 Biceps Alt. incline 1* 20 dumbbell curls 3 8,6,6 Triceps Presssdowns 3 10,8,6 Biceps Barbell preachercurls 3 8,6,6 Triceps Two-Hand dumb. ext. 3 10,8,6 Brachialis Reverse barbellcurls 3 8,6,6 Forearms Wrist curls 3 12 superseth with Reverse wrist curls 3 12 Notes: Appart from warm up sets every set should be taken to failure. *light warm up set If u want to do it twice a week give me a houler and ill send the rcommended body split to u as well Peace man ------------------ "Pain, is only weakness leaving your body" "...damn you for not giving my TEST" - Metallica IP: Logged
Austin316 Pro Bodybuilder (Total posts: 231)	posted June 23, 2000 03:43 PM Try Max OT, I really like the program and my strength has really gone up in 3 weeks IP: Logged

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