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: : : I AM 18 YEARS OLD AND STARTED LIFTING ABOUT 8 MONTHS AGO, WITH RESONABLE GAINS. HOWEVER, WHENEVER I DO MY ARMS I NEVER GET A PUMP AND THEY ARE HARDLY EVER SORE. CURRENTLY I DO 3X8 OF BARBELL CURLS I DO THESE ON MY KNEES TO PREVENT CHEATING, 2X8 OF INCLINE CURLS, LASTLY I DO 2X8 OF PRECHER CURLS. FOR TRI'S I DO 2X8 OF CLOSE GRIP BENCHES AND 2X10 OF PUSHDOWNS. ANY ADVICE OR CHANGES THAT I CAN MAKE TO IMPROVE MY ARMS.
: : : THANKS
: : Try increasing the weight on barbell curls, and also stand up, it doesn't hurt to cheat on the last few reps of a set. Add into the mix good ol' seated dumbell curls. Save the incline curls for last to put you over the top. As for your triceps, start off with the pushdowns, and then try some lying triceps extensions (otherwise known as headbangers or skullcrushers). These exercises isolate the triceps a little better than the close grip bench because your body is less likely to invoke the pectoral muscles to help with the lift. I would use the close-grips to finish with. Slow down the lifts and make sure each rep is totally concentrated on, and each rep gets a big negative. Take two seconds to lift the weight up, and four seconds to let it down. Give it a try, and if it doesn't work, I will try to think of something else to get you kickstarted. Good Luck.
: : Little Wing
: The way you wrote up your routine, it appears you are doing 8 reps. Don't stop at 8 if you can do more If you can't do 6, the weight is too heavy. If you can do more than 12, the weight is too light. Go for the weight that will allow you to just barely get 8 or 9 - maybe a forced rep or two from your partner.
: The other advice sounds pretty good - alterations in order of exercises, etc.
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