Big shoulders, small arms HELP!

[waterboy308]

Hey Guys,

I ran a Test E + Deca cycle for 12 weeks at the start of 2013.

I added about 7kg of muscle, my shoulders grew like a monster, my back & traps grew heaps and my lats well lets just say I got wings now.

My problem is that I dont think my biceps grew at all in the cycle and my triceps lacked it as well.I kind of look funny with big shoulders and small arms however no one really notices it until I tell them.

In a couple weeks im going to run another Test E + Deca cycle or maybe just a Test E only cycle, how can I structure my workouts to blastttt my biceps and triceps to make them sizeable to my overall upper body. I was thinking of structuring my workouts like this:

Monday: Arms
Tuesday: Chest
Wedneday: Back
Thursday: Shoulders
Friday: Arms (again I know but to make my small arms grow)
Saturday: Legs
Sunday: Rest

Every 2nd week I might cancel the shoulder workout and replace with a rest day.

Any help, adivce or suggestions?
Thanks

 

[Jbranken]

This is exactly why you should put several years in the gym and have a solid muscle base before using steroids. You're also hitting your arms 5 days in a row every week dude

 

[rustilldown]

This is exactly why you should put several years in the gym and have a solid muscle base before using steroids. You're also hitting your arms 5 days in a row every week dude

This, if you want to change it up , try biceps on back day,
But do biceps first, then do back

Same with shoulders. Do triceps then shoulders
Or triceps then chest .

Pre exhausting the smaller muscle prior to the larger muscle group is usually considered backwards but in your case if you want to have larger arms, focus on them first and for most, and get a good mind muscle connection to really squeeze each rep

 

[gjohnson5]

Your routine looks like alot of isolation just from the schedule. Try push pull instead of isolation. I get better results from the stimulus of heavy weights vs more reps

Sent from my SCH-I545 using EliteFitness

 

[ALIN]

Maybe 2x per week is too much for you and your overtraining them. They are a smaller muscle group.

 

[MattJS]

I had a similar problem to yours except my biceps AND chest were small in comparison to everything else because I prioritized lower body gains for my first two years of training, I'll give you the exact split that resolved it...

Monday off
Tuesday chest+triceps
Wednesday biceps
Thursday legs+back
Friday chest+ triceps
Saturday deadlifts only
Sunday shoulders+biceps

You can say what you like in terms of what sense this routine makes, I'm certified as a PT and tweaked my normal split until I got results on those lagging parts, the above is what ended up working...

 

[NegroPops]

If you want your arms to grow, hit them quick and heavy. Your workout should be 45 minutes tops between both biceps and triceps. They are a small muscle group and can be easily over trained. Also, eat more on the days you workout your arms.

Biceps:
Barbell Curl: 4 sets of 6-8 reps
Incline Hammer Curl: 4 sets 6-8 reps
Preacher Isolation Curl: 3 sets 10-12 reps

Triceps:
Close Grip Bench: 4 sets 6-8 reps
Skull Crushers: 4 sets 6-8 reps
Weighted Dips: 3 sets to failure.

60-90 second rest between sets.

PWO meal.. 50 grams whey, 150 grams dextrose.

 

[WolfpackAlpha]

Hey Guys,

I ran a Test E + Deca cycle for 12 weeks at the start of 2013.

I added about 7kg of muscle, my shoulders grew like a monster, my back & traps grew heaps and my lats well lets just say I got wings now.

My problem is that I dont think my biceps grew at all in the cycle and my triceps lacked it as well.I kind of look funny with big shoulders and small arms however no one really notices it until I tell them.

In a couple weeks im going to run another Test E + Deca cycle or maybe just a Test E only cycle, how can I structure my workouts to blastttt my biceps and triceps to make them sizeable to my overall upper body. I was thinking of structuring my workouts like this:

Monday: Arms
Tuesday: Chest
Wedneday: Back
Thursday: Shoulders
Friday: Arms (again I know but to make my small arms grow)
Saturday: Legs
Sunday: Rest

Every 2nd week I might cancel the shoulder workout and replace with a rest day.

Any help, adivce or suggestions?
Thanks

Steroids aren't the solution to big arms or shoulders or anything else for that matter, they are just an aid. Your diet and training is going to determine size. If regular routines aren't doing well for you, I suggest you try Evolutionary H.I.T. training and increase it to 2x/week (hybrid).