need a great arms workout!!

[got2bperfect]

so i'm interested in a very effective arms workout.

I already put on two inches on my arms in a few months but i seemed to have hit a plateau. I wanna break into about 18 inch arms. Right now i'm 16.
My current workout is as follows

superset

close grib bench/incline dumbell curl 10-8-6-6
lying tricep extension/barbell curl 10-8-6-6
over head tricep extension/preacher curls 10-8-6-6
cable pulldowns/cable curl 25-25
dips/pullups 3 sets fatigue



i want to stick to supersetting but i need to switch it up a little to trigger growth again...

so feel free to use my routine, as it has been effective for a while for me, and let me know if you can give me something as well

 

[dabuffguy]

Do you do deadlifts and squats?

 

[got2bperfect]

yes, but on different days, usually deadlifts on back day and squats on legs day

 

[highlander555]

I think you may be overtraining your tri's with your current routine. I'm assuming you probably do some chest and shoulder work as well. When you combine that with your tri routine, you may indeed be overtraining.

 

[got2bperfect]

thanks...

i feel like my tri's are doing good but my bi's arent keeping up....but please gimme a great workout that i can use that will give me results

 

[MoobzSuck]

thanks...

i feel like my tri's are doing good but my bi's arent keeping up....but please gimme a great workout that i can use that will give me results

Im in the same situation, my tri's look good but my biceps need work!!

 

[Bmyze316]

i know a superset routine that is killer. 4 sets of each total.

Close grip chins (very close,palms facing you)- 4 sets of 8 (add weight with a belt if necessary)
-supersetted with-
dumbell curls on Incline bench- 4 sets of 8-10

 

[got2bperfect]

thats it?? just two exercises?

 

[dabuffguy]

thats it?? just two exercises?

that's really all you need IF you are doing deadlifts. Cuz you are gonna grow pretty much at maximum if you are doing heavy deadlift training and squats.

 

[machine316]

(i am bmyze316) no do whatever else you want after that superset, but start with that. maybe do 3 sets of barbell curls, and then 3 sets of hammers.

 

[sugashane]

For tris try weighted negative dips. You can use your legs to get back up, but SLOWLY go down with a 5-10 second negative.

 

[highlander555]

I know that the connection between arms and deadlifts may not be apparent at first, but there is indeed a link (IMO).

Take the squat for example. It doesn't just work your quads, or you glutes, or your hammies, it works a ton of stuff all over your body. One side effect of a compound movemnet like this is that it has a tendancy to cause the body to release a larger amount of natural GH than usual. Some people call it the king of mass builders.

The dead lift is very much the same. It's a big, compound movement that works a tone of larger muscles, most of all the back. Not only are you increasing your overall strength, but you're making your back stronger. In the long run, a stronger back is going to lead to bigger weights in the rest of your back routine. That will also lead to bigger, stronger bicepts, as the bicepts are an assisting muscle of almost any back excersize.

I'm sure there are a million other reasons why deads will help you grow bigger bi's, along with stronger other things, but those are a few that I can think of off the top of my head.

Just remember-- a large percentage of guys at any gym are going to do 4, 5, sometimes even 6 diffrent bicept or tricept excersize in an attempt to get massive guns. Sadly, almost all of them will look the same a year from now as they do now. You gotta be able to step back and look at the over all picture if you want to break away from the pack and grow like we know we can.