On cycle, need help with my F***ing arms

[MrRTTB]

Week 1 has gone and nothing yet. I'm doing Fina 150mg EOD and 30-35mg dbol per day(total of 3 weeks). The problem I have is my arm size, what ever I've done they never seem to grow. I changed my routine and would like some help if you think the routine looks good. Eating 300-500cals above my mainenance calorie intake(easily gain fat so can't eat like a hourse, then I will start gaining fat like a mofo).
Mon: shoulders
Tues: Rest
Wedns: Triceps/biceps
Thu: Rest
Fri: Back
Sat: Chest
Sun: Rest

I have A LOT to do on fridays to sundays so I thought I wouldn't do arms on any of these days. I start with triceps: Dips(2 set warmups the 3 sets heavy with extra weights 10-12reps, then Scull crushers 2sets 8-10 reps, then pushdowns 2 set 10 reps.
Biceps: Bicepscurl with barbell 2 warmups, then 3 heavy 10reps, hammercurls 2 set 6-8reps, then some other excersice 1-2 sets.
Then Reverse barbelcurls 2sets 10 reps. Sometimes I start with biceps instead of triceps. Also sometimes I do one fr biceps then one for triceps and so on. I do these reps very strict, high intensity.
What should I change to get these pins of arms to start growing?? I know my genetics sucks when it comes to armsize...Maybe I shoudl start training them more often? One excersice biceps after back, and one triceps after chest??

 

[Dr.M]

I like 5-6 second reps for arms, similar to TUT if you would. 8-10 reps.

Skull crushers for triceps 4-5 sets, 3-4 sets standing barbell curls, and I do not have a seprate arm day, back/biceps and chest/triceps.

 

[bronski]

No leg workouts? They make up nearly 40% of the overall muscle in the body. Start doing them and that may help slow the easy fat gain. Your weight will increase , just dont confuse it with fat if you start blasting legs.

As for Arms. I'd quit the hammer and reverse barbell curls. They hit the forearms too much. Do preacher curls.(alternate workouts with barbell then dumbell) Seated dumbell curls at a 45% angle, be sure to stretch the bi at the bottom and come all the way up. Form is VERY important for Bi's. You dont want to bring the shoulders into it.
The Tri excercise look good. You may want to do only 2 excercise per week but do 4 heavy sets each one. Add some strip/drop sets(for bi's too) to the final sets of each exercise, get 'em pumped. Walk out of the gym with your arms swelled up to the point you can barely bend them.

Also try alternating excercise between weeks so your not doing the same one everytime.

BTW what are stats and arm size now?

 

[marky]

Your routine doesnt sound bad. Thing is about the arms and pretty much all body parts is they get "SMART" so you have to mix up the routine often for growth. And dont over train them by doing too many sets.

 

[Tigermoth]

BUMP
for all the small arm'd bros

 

[genarr3]

Where's the leg workout?

 

[THE BOUNCER]

Where's the leg workout?

that's what i was thinking

 

[Dr.M]

Your routine doesnt sound bad. Thing is about the arms and pretty much all body parts is they get "SMART" so you have to mix up the routine often for growth. And dont over train them by doing too many sets.

Thats why I throw 3 weeks of HST into my routine! I love that stuff.

Yes, where are your squats etc dude? You can only get so much of a lightbulb shape before you stop growing.

 

[Silverback316]

Your routine doesnt sound bad. Thing is about the arms and pretty much all body parts is they get "SMART" so you have to mix up the routine often for growth. And dont over train them by doing too many sets.

Hey who is that in yor avatar?

 

[Jim SC]

legs

when training your legs, your body releases natural GH. esp with squats. why the hell aren't you training legs?!?

I personally have found it to help arms by going BIG on the main 'mass builder exercises' (squats, deadlifts, bench)

Also it helped me to train tris/chest together, with bis/back.

my 2 cents

 

[Citruscide]

Something that helps me get a good burn in my arms and helps get the pump up more is doing lighter weights for higher reps from time to time, rather than just hitting it heavy.

Also, a leg workout would probably help out a little, lifting heavy on your legs boosts your body's GH levels... helps growth all over.

C

 

[musclebones]

like they say, legs are important. also i'd consider doing arms every 3/4 days instead of once a week. They are very small muslces and can handle that type of stress.

peace
mb

 

[MrRTTB]

Sorry my bad..I train legs, calvs and trapz, abs also.
Mon: shoulders, good mornings, ABS, calvs
Tues: Rest
Wedns: Triceps/biceps, Forearms
Thu: Rest
Fri: Back, Hamstring(legcurl)
Sat: Chest, Legs(Squat, legpress)
Sun: Rest

I don'thave to train legs very much so I don't, they are one of my best bodyparts. I focus on heavy lifts from Squat, Bench, Dips, deadlifts.

 

[McBane]

Here is a killer arm routine imo

Dip-Cable Press Down Super Set 4 sets (what you do is do dips to failure, straight up so you are focussing on triceps, then take a 10 second break to catch your breath and pump out some more dips as many as possible, then go straight to the tricep cable press down with no rest)

Preacher Curl-Popeye Cable Curl Superset 4 sets (do a set of heavy preacher curls 5-8 reps, then go straight to popeye cable curls with no break)

Popeye curls (as I call them) consists of going to a cable machine with 2 cables (up high). Put on handles on each side (like you would for cable crosses for chest). Grab both handles and stand so there is an equal distance between you and the cable points of origin on both sides. Then position yourself so you biceps/triceps are parrallel to the group. Then just flex. It's basically like going from both arms out to a double bicep pose. Don't move at all though except hinging from your elbows. This is a really nice "finishing" bicep exercise imo. If you need more details on this let me know. Good luck bro!

 

[marky]

Silverback, thats Dennis James 8wks out of last years O

 

[MoreBeefPlease]

no legs....?



bi's 45 degree sitted alt dumpbell curls 2x6-8
barbell curl 2x6
one arm preacher curls 2x6

tri's pushdowns 2x8
lying extensions 2x8
sitted overhead two arm extension 2x6
one arm cable pushdown 2x6

squeeze the hell out out of each rep and control is key

-Beef