I cant get my damn arms to grow!!

[advanced-stealth]

Did you ever hear of the 21 system?

 

[jochensa]

try training bi's/tri's on the same day.

sets of 3 x 10 on all exercises, weight doesnt matter

1-straight bar curls
1-skull crushers

2-hammer curls
2-cable tri ext (behind the neck)

3-reverse curls
3-reverse tri ext single arm

finish with forearms front and back.
superset bi/tri exercises for ex: straight bar and skull crushers 3 sets x 10 then move on to next group.
you will get a sick pump and def grow...but genetics does play into the equation too.

enjoy

 

[ThepoolGuy]

Maybe on Back Bi Chest Tri day I could do bis and tris first then Back and Chest afterwards. What is the 21 system. Thanks for all your responses very helpful.

 

[genman]

Maybe on Back Bi Chest Tri day I could do bis and tris first then Back and Chest afterwards.

This will diminish your chest and back workouts. Not recommended.

 

[jochensa]

Maybe on Back Bi Chest Tri day I could do bis and tris first then Back and Chest afterwards. What is the 21 system. Thanks for all your responses very helpful.

yeah man I was going to say do 1 body part per day for a while. I never would do 3 body parts in one day. unless i was going away for a long weekend or something

 

[Jabs]

If I have have a body part lagging I always move the body part to the day after my rest day and train it by itself. I'm not sure how your form is but I see a lot of people using their back and delts when working bi's. My favorite peak exercise is preacher bar and preacher bench and wedge your armpit into the padding to keep your back/delts out of the excercise. Supersetting once in awhile is not a bad idea also for growth..

 

[tfuray]

Agree with SOLID SPINE, Heavey curls worked great for me. Sometimes I'd go as heavy as only getting 2-3 reps for a couple sets on standing b-bell curls(b-bell curls def. being my staple).
Also w/ GENMAN on the whole pre-exhaustion thing with bi's after a back workout.

 

[CO B-man]

What is your workout routine? Are you overtraining them?

 

[Mr.Nobody]

Preacher curls are wht made mine grow the most

 

[pursuit]

Here's my 2cents:
Train your arms with the big muscle groups to help them grow.
For example, Legs-biceps or Chest-triceps
The idea of this is that when you train big muscle groups such as legs, there is a very large growth hormone and testosterone increase which your arms will benefit from.

You don't have to do the big body part first, you can simply alternate sets between the big body part and the small with plenty of rest. This works for me.

eg Legs, 2mins, Biceps, 2mins, Legs
You could do a total of 5 leg sets and 5 bicep sets. Done.

Do the exercises that recruit the most muscle fibres ie the heaviest weights
eg
Biceps - Barbell curls, Dumbell Curls, Concentration Curls
Triceps - Lying Triceps extensions, Close Grip Bench Press

Do each body part once per week.
Do 6-10 reps per set to failure.