Bicep and Tricep workout

[danbo]

I am doing the 5x5 SF, i only directly work biceps and triceps once a week. I am currently doing Preacher Curls and Close-Grip Bench, but my arms are lacking. So i'm gonna do 1 extra day a week where i concentrate on biceps and triceps. I want to work them as much as possible.

Can anyone suggest a workout?

Thanks.

 

[DZLS]

how many weeks are you in...?

i'd suggest laying off doing arms twice a week, especially if you are in the first few weeks of the 5x5...

 

[Cynical Simian]

I really doubt the "problem" is the lack of a day devoted to training your arms to failure. The weekly isolation work and use in compound lifts should be sufficient.

Also, what are you expecting? If you're not eating enough, you're not going to add much muscle anywhere, and even then most of it will be in your legs/torso simply because of their relative size.

 

[bignate73]

I really doubt the "problem" is the lack of a day devoted to training your arms to failure. The weekly isolation work and use in compound lifts should be sufficient.

Also, what are you expecting? If you're not eating enough, you're not going to add much muscle anywhere, and even then most of it will be in your legs/torso simply because of their relative size.

exactly!

more...in this case isn't better. better is better. or...something like that.

 

[psychedout]

I want to work them as much as possible (until fatigue).

Can anyone suggest a workout?

Thanks.

Therein lies the problem. Add accessory arm work. Not a super balistsic quadrupple drop set for arms that will just stress the hell out of them and not offer much in the way of true hypertrophy benefits. Just pic up a wieght that you can do an easy 10 reps for at the start of the program add ramp up the weight and cut down the reps as the program goes on. You should hit a PR or two by the time things are all said and done.

 

[danbo]

how many weeks are you in...?

i'd suggest laying off doing arms twice a week, especially if you are in the first few weeks of the 5x5...

I am in week 4 of the 5x5.

My arms have never seemed to grow much with any problem. My diet isn't brilliant (i'm a student) either. The cooking facilities in my dorm aren't brilliant, i cant really cook anything, so i just have snacks like:

Salmon, tuna, chicken, turkey (not all at once obviously) Sandwiches
Pasta (not sure if the sauce is healthy though)
Stirfry (healthy style, no crap oil used or something like that)

and i drink apple juice, orange juice, milk and water.

Also here is some background info for you:

Height: 5"9
Weight: 66kg
BF %: 11.5%
Training: about 8 months.

I also do Brazilian Jiu-Jitsu 3 times a week, Kickboxing once, Mixed Martial Arts once and the gym 3 times.

 

[blut wump]

The main reason that you don't have large arms is that you're not large.

If you put a lot of work into your arms then you can inflate them. However, once you stop, they'll shrink back in line with the rest of your body. This leaves you in a situation where you're blasting a lot of energy not only into 5 martial arts workouts, which are typically very taxing, but also into arm-spinning. When and where are you going to find energy and recovery time to do a workout that's likely to make you grow some overall meat?

 

[silver_shadow]

I am in week 4 of the 5x5.

My arms have never seemed to grow much with any problem. My diet isn't brilliant (i'm a student) either. The cooking facilities in my dorm aren't brilliant, i cant really cook anything, so i just have snacks like:

Salmon, tuna, chicken, turkey (not all at once obviously) Sandwiches
Pasta (not sure if the sauce is healthy though)
Stirfry (healthy style, no crap oil used or something like that)

and i drink apple juice, orange juice, milk and water.

Also here is some background info for you:

Height: 5"9
Weight: 66kg
BF %: 11.5%
Training: about 8 months.

I also do Brazilian Jiu-Jitsu 3 times a week, Kickboxing once, Mixed Martial Arts once and the gym 3 times.

bro, your small at 66kgs at that height. how big would you expect your arms to be? and also, all those martial arts are going to keep you pretty small unless you eat alot more. i doubt very much your eating enough. please check out the diet boards. and i wouldn't add more arm work given that your doing alot of martial arts already. please learn basics about food like how many cals in different foods and the breakup viz proteins/fats/carbs. here's a starter - you will need a gm for every lb of body weight. so you should need 145gms of protein ED at your present weight. now i'll leave it to you to figure out how much fat/carbs and then the approximate quantities of food you will need.
also, here's a good article which explains alot of good practical stuff:
http://www.t-nation.com/findArticle.do?article=176skin2

 

[danbo]

Yeh, your most likely right about the food.

I dont want my arms to be huge, thats never going to happen. I want them to be a bit bigger than they are now. My brother is around my height, but 7kg lighter than me and his arms are bigger than mine, so that shows it mine could be bigger.

 

[silver_shadow]

it also varies from one individual to another.

 

[UrlMighty]

When I was at school a friend had larger arms than I did but I was stronger at almost everything. I realised that a big back beats big arms almost every time.