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Arm Workouts please help...
- Thread starter General-K
- Start date
pintoca
New member
Have you been using the same workout for a lenght of time? If so, you need to shock your muscles (ever saw that muscle confusion principle). Simply try something different for a while (1 month or so)... 5x5, etc.
Key here is overload..
Of course, NOTHING will grow if the diet is not correct
Key here is overload..
Of course, NOTHING will grow if the diet is not correct
pintoca
New member
is anything else in your body growing? or just stopped growing altogether? maybe, just maybe, you reached your natural limit with regards to arms, read up on muscle fibers and what kind of weight/reps stress each muscle cell type.
other possibilty is overtraining...in your enthusiasm, are you allowing your arms to recover?
other possibilty is overtraining...in your enthusiasm, are you allowing your arms to recover?
irish_pride
New member
You definelty need to rest them. My arms are 16 inches i always make sure that the day after training my arms are sore. I try to get plenty of sleep.
you should stop analysing them for a few weeks then measure them again you'll probably be suprised at the gains.
you should stop analysing them for a few weeks then measure them again you'll probably be suprised at the gains.
Jim Ouini
New member
Funny/sad story, I've been doing 5 x 5 for a few months now and a PT/aspiring bodybuilder at my gym engaged me in conversation and eventually told me how he 'loved' arm day. So he asked me when I do them and I said I don't - well he looks at my arms and instead of the look of surprise/shock, he kind of had a look on his face like 'oh that explains it'. 
It's all good though
It's all good though
Ozz2001
New member
I dont have a set workout its just hardcore training..Beat the hell out of them till it hurts like hell.No set reps or sets.Work them hard but not so heavy you cant do good forum and feel that muscle working.Then leave them alone to heal.Never do the same exercise's,keep mixing it up every week,this keeps the muscle thinking.. or if you dont know alot of different ones just add at least one new one each time switching up.Try to keep back days 3 days apart from bic days and backarms the same from bench days.Being they use the same muscles in the workout...This seems to work for me but everyones different but i have gained 20lbs in 9 weeks so hardcore does work.
But arms are hard to when they start to reach a point.Also mix it up by staying heavy 3 weeks then 2 weeks lite and high reps.Heavy all the time will catch up with yea after awhile.....Just my two cents....GL
But arms are hard to when they start to reach a point.Also mix it up by staying heavy 3 weeks then 2 weeks lite and high reps.Heavy all the time will catch up with yea after awhile.....Just my two cents....GL
alex2678
New member
Make an effort to record or remember the weight and number of reps you got for each exercise and just try to get more reps with the same weight or use more weight for the same reps. The first set of an arm day exercise always stands out to me. If you curl 185x6, the next time it better be for 7 or more otherwise you won't grow. Calories are another thing. For me, if I'm not gaining overall total bodyweight, my stength doesn't go up at all regardless of what kind of routine I'm on. If you don't get stronger, you won't get bigger.
General-K said:
I'm currently impressed by the Dorian Yates training tape which stresses recuperation and all out effort on the final set after some warm up. The last set goes beyond failure (BF) such as using drop sets or forced reps
Biceps:
Incline curls, 3 sets, 8-6-6/BF
Standing EZ curls, 2 sets, 8-6/BF
Single arm Scott or Concentration curl, 1 set, 8/BF
(Done after back)
Triceps:
V pushdowns, 3 sets, 8-6-6/BF
Laying EZ press, 2 sets, 8-6/BF
Reverse pushdown, 1 set, 8/BF
(Done after chest)
Different, isn't it?
