Questions about over training and Arms

[LifterCA]

I'm new to this forum thing so here it goes. I need help with bi's and tri's that make big arms. I have my workout schedule like this:

Day 1: Chest/Back
Day 2: Bi's/tri's
Day 4: Shoulders/Legs
Day 5: Day off
Day 6: Day off?(sometimes I start my workouts again because it feels like my muscles can workout again- if you get my drift.)
Then start over again

You think I might be overtraining?

Secondly, I have worked and worked at my arms and I have seen some improvement, but not the improvement I want

My bi's/tri's workout is like this:

Bicep

EZ bar curl: 4 X 8 outside grip
EZ bar curl: 4 X 8 inside grip
Decline bar bell curls: 4 X 8
Hammer curls: 4 X 8

Tricep

Pulley tricep ext: 4 X 8
Skulls crushers: 4 X 8
Rope Pulldowns: 4 X 8

Any suggestions? I've been looking for new ways for a week now and haven't found any help.

 

[thebrute]

brotha...get some bands..when i got them and used them on pushdown and seated pushdowns my arms blew up to 21s from 18.75!! they are fukin awesome!!! tb

 

[LifterCA]

What are they? How do I get them? Most importantly, how do I use them?

 

[thebrute]

here's a website that will help explain what they are but in short they increase your explosion like nothing else!!
www.jumpstretch.com
as for ways to use them...i always like viewing videos, helps to learn the ways of using them. tommy fannon has a site full of vids at: www.growordie.com
email me or PM me if you have any questions. tb

 

[IBench900]

16 sets of curls ?

 

[LifterCA]

too many?

I might take hammers out and replace with bands, and then take inside grip EZ bar out and replace with preacher curls. I don't know though, just trying to get input.

 

[dg21]

I think Charels Staley had a good program to increase arm size on T-mag.com. Basically you pick a weight and curl it for a certain amount of time. Each week you try and do more reps in the given time frame. I read a lot of good feed back. I think it's called Escalating Density Training. I'd go to that site and do a search for the article. I never did this type of training, I just remember thinking it sounded cool if someone wanted bigger arms.

 

[IBench900]

LifterCA,

Generally speaking I don't think most powerlifters are overly concerned with their arms.

But for your sake, especially for biceps, its a really small muscle group and I think you may be over-doing it. Lee Haney coined the phrase "work the muscle don't annihilate it"

From a powerlifting standpoint heavy pulling and rowing will put some size on your arms. And heavy benching, close grip benching and board presses will add size to the tri's but that's all indirect arm work.

For direct arm work I would stick to the basics barbell curls, maybe weighted dips (if your shoulder holds up)

It's all based on quality not quantity. I can obliterate my biceps in 3 sets if I wanted to. If your doing 16 sets your intensity is too low.

Ideally you should post this question on the Training Board.

Lastly, I apologize if I seemed like an a$$hole but simply typing "16 sets?"

Welcome to the board.

Kobe