Big problem

[IceIzNoble]

I've reached a good size, and have a very good back, good chest, legs and shoulders.
I am wide BUTTT, my arms are still lacking,
There not tiny but they ain't that big either, I don't wanna get much more wider just need bigger arms.

Been training for 3/4 years now.

Any tips on focusing on arm growth?

IcE

 

[Backtobasicks]

I've reached a good size, and have a very good back, good chest, legs and shoulders.
I am wide BUTTT, my arms are still lacking,
There not tiny but they ain't that big either, I don't wanna get much more wider just need bigger arms.

Been training for 3/4 years now.

Any tips on focusing on arm growth?

IcE

Check out German volume.. I did that as its outlined, with hammer curls as the bicep exercise and I got a decent bit of growth from the shock of the program . (when done to a T you start to die inside)

 

[kc17]

I've reached a good size, and have a very good back, good chest, legs and shoulders.
I am wide BUTTT, my arms are still lacking,
There not tiny but they ain't that big either, I don't wanna get much more wider just need bigger arms.

Been training for 3/4 years now.

Any tips on focusing on arm growth?

IcE

what is your arm routine and how frequent do you train it ???

 

[IceIzNoble]

Once a week,
2 x 8-10 Barbell curls
2 x 8-10 Preacher curls
1 x 8-10 Hammer curls

2 x 8-10 Close-grip bench
2 x 8-10 Skull crushers
1 x 8-10 Tricep pushdowns with cable

I'm thinking of super-setting, maybe it'll shock me into growth.

IcE

 

[kc17]

do some dips , chinups , push ups , with arms you have to feel every rep , stretch at bottom and contract at the top..I do 4 sets of bbl ,the rest 3.

 

[zedhed]

Kind of with kc17 here....dips and chinups with added weight. Also Im a low rep guy so I would say drop most of what your doing and try this,

Weighted dips 5x5
Weighted chins 5x5
Heavy heavy french press or kick backs 5x3 last 3 reps should be cheats.
Heavy heavy cursl 5x3 same as above.

 

[Ranger11B]

I dont see pull ups on there... pull ups are a great way to build the bis.

personally I like 5x10s on bis. if you want to thicken them up go wide on everything. Straight bar vs easy imop. If want to "build the mountain" go closer grip.

For tris dips are great do seated machine or belt weighted. On the cables reverse your grip and pull down, this works a different area then the reg push down , and I usually super set these.

 

[Ifonly]

Once a week,
2 x 8-10 Barbell curls
2 x 8-10 Preacher curls
1 x 8-10 Hammer curls

2 x 8-10 Close-grip bench
2 x 8-10 Skull crushers
1 x 8-10 Tricep pushdowns with cable

I'm thinking of super-setting, maybe it'll shock me into growth.

IcE

Supersets worked for me. This is what I done:
Ez bar curl/standing extention
Close grip press/ seated hammers
Incline dumbbell curl/incline extention
21's / resistant band pushdowns

I would now prob change the pushdowns for dips, now I am able to do them at home. I done 8 reps per exercise and 3 sets per superset.
16x3 per superset(4)
Hope that makes sense.

 

[Nelson Montana]

Triceps are the biggest part of the arm, but for now, this is important info o biceps training. The Bodybuilding Truth by Nelson Montana

 

[IceIzNoble]

Pullups are done on my back day.

IcE

 

[RADAR]

Don't Forget Drag Curls. Your arms will feel like they will explode.

 

[IceIzNoble]

Gonna google that right now, sounds good.

IcE

 

[curls4girls]

I would work more triceps. You're only doing 5 sets total. You need to make sure you do different tricep exersices, so that you target each part of the tricep. This is what I do for tris
Overhead tricep press(EZcurl) 4 x 7
Skull crusher/nose crunches 4 x 7
Rope pulldowns 4 x 6-10
Tricep press machine(for pump) 3 x 10
Reverse press downs 3 x 6-10

For biceps, the best way to achieve growth is heavy straight bar curls...it's no secret Arnold loved his cheater curls.

Long bar curls- First set 12 reps. Then add a ten on and get 10. Add a 10 on and get 8. Add a ten on and get 6. Add a ten on and get 6.

Dumbbell curls- I either run the rack or pick a fairly heavy weight and get a few sets of 8

Preacher curls- I gets these for a feel, no set number

Also, you can do reverse curls and other forearm exercises to fill the gap between your bicep and forearm. This will make your bicep look bigger than it really is. There are many ways to manipulate the body...

 

[curls4girls]

And if you're at a plateau, you might could try working arms twice a week for change.

 

[IceIzNoble]

Twice a week sounds good, but I don't wanna always use too much volume, however, I may try a high volume / high intensity workout twice a week for arms.

IcE

 

[jcmbbfuture]

I use to have the same problem with ARM growth and I looked into fst training and put my own tweek on it. It works like a charm. First 3 exercises for bis and tris are 3x8-12. I like to pyramid up and u want to reach failure on those 8-12. (Only want about a 1 1/2 min rest between) For the 4th exercise for bis and tris, do 7x8-12. (Only about a 1/2 min rest here) The first three exercises for each are great for thickness and strength and the last exercise floods the muscles with blood and pumps them like crazy. I like to supersets bis and tris to speed up the workout.

Sent from my ADR6300 using EliteFitness

 

[Iron Warrior707]

Once a week,
2 x 8-10 Barbell curls
2 x 8-10 Preacher curls
1 x 8-10 Hammer curls

2 x 8-10 Close-grip bench
2 x 8-10 Skull crushers
1 x 8-10 Tricep pushdowns with cable

I'm thinking of super-setting, maybe it'll shock me into growth.

IcE

The reason you arms are not growing is because you are doing very little work for them.. ONLY 5 SETS OF BICEP AND TRICEP?? REALLY?? Dude i do about 40 sets for bicep on saturday and another 10 on tuesday with my back.. And 40 sets for tricep twice a week so 20 on each.. BTW im natural and my arms are 19" pumped, so if you juicng go for more..
Good luck

 

[IceIzNoble]

The reason you arms are not growing is because you are doing very little work for them.. ONLY 5 SETS OF BICEP AND TRICEP?? REALLY?? Dude i do about 40 sets for bicep on saturday and another 10 on tuesday with my back.. And 40 sets for tricep twice a week so 20 on each.. BTW im natural and my arms are 19" pumped, so if you juicng go for more..
Good luck

Should I take Leopard Blood as part of my pre-workout shake as well?

IcE

 

[Cali72]

The reason you arms are not growing is because you are doing very little work for them.. ONLY 5 SETS OF BICEP AND TRICEP?? REALLY?? Dude i do about 40 sets for bicep on saturday and another 10 on tuesday with my back.. And 40 sets for tricep twice a week so 20 on each.. BTW im natural and my arms are 19" pumped, so if you juicng go for more..
Good luck

Lmfao.

 

[Backtobasicks]

Lmfao.

I didn't comment because I didnt know if this was serious
If I tried this at a good weight. I reckon id visibly see muscle melt away through lactic acid burn, or the gym would close. Lol :/

 

[Zyglamail]

Also consider genetics. My biceps lack volume but are surprisingly strong so at least I have that going for me. I dont want size at my age anyways, just give me strength

 

[Iron Warrior707]

I was actually pretty serious.. I dunno, maybe i have freaky genetic for arms but i can handle that, btw the first 20 sets are heavy and the rest are light weight for pumps only.. if i can get 19" arms pumped naturally right now im doing something right, not to mention i can finish the workout in an hour..
Everyone is different tho, so if what you are doing currently is not working do something else..