Size without Strength

[georgian]

I've been hitting the gym for around 6yrs now and have reached the point where I'm happy with my strength, all major lifts well over 300lbs-bench around 350lbs. I'd like to maintain but not push too much more weight, i don't want to put too much more stress on my joints right now, but for the life of me i can't seem to gain any size in my arms. I'm 6'1" 225lbs with 16.5" arms.

If anyone has encountered something like this before or has any ideas how to shift my training to just gaining size (especailly on my arms) while maintaining the strength i'd love to hear it.

 

[Mercere]

Are you gaining weight and not gaining size in your arms?

 

[georgian]

Just not im my arms, ate like a mofo in august and put on 22lbs, which was a little muscle and a nice spare tire around my gut, but nothing on the arms.

 

[jon1320]

The muscular structure for the Bicep calls for a workout with "lighter" so to say weight.
Example: I can go in and curl like 105 lbs, but then my biceps are worthless after that, Heavy weight shocks em, and your overall workout will suck after a shock.
I'll go easy weight like
Hammer Curls
3x10x35

And just do a lot of preacher, flat bar, and reverse curls.
Key: Keeping it light weight, so you REALLY get that nice pump.
Try finishing off your workout with a few sets of concentration curls, and make sure not to over work your bi's
Pair up Bi's with chest, and then don't work them on back or leg days.
But dedicating a day to just arms is pretty cool (at the end of the week)
anywho, don't over work em they like to breathe =]

Triceps on the other hand... beat the fuck outta them
heavy weight, low set reps keep reps in 6-8 range
and always switch up your routine, so your body can't build tolerance to your workouts.
my .02

 

[Mercere]

Just not im my arms, ate like a mofo in august and put on 22lbs, which was a little muscle and a nice spare tire around my gut, but nothing on the arms.

Then I would say the problem may be with your overall routine. For your experience level and strength this might be a good choice:
http://bodybuilding.com/fun/core9.htm
It is Dual Factor Hypertrophy Training by Matt Reynolds. A lot of guys had very good results with it. I doubt doing 10 sets of different curling exercises will work for you. With this routine, you can gain a lot of muscle mass which means bigger arms. If you're not gaining mass all over, arms will not grow by their own.

EDIT: I know you don't want additional strength, but don't let that stop you from increasing the weight after you get all the sets and the reps. Especially on the big lifts. This program is not geared towards strength, but you have to increase weight to gain mass.

 

[artificialaspirations]

how is your back? Your bis may be limited by what the lats can pull.

Can you row what you bench?

 

[georgian]

Back is strong, movements are usually limited by biceps. One arm bent over rows (chainsaws) have no issues with the 120lbs, my gym doesn't have anything heavier

 

[fortunatesun]

I've done Reynold's Dual Factor. I agree that it's worth a shot. The thing with a well constructed full body program is that even if it doesn't get exactly the result you want it can lead you in the right direction. And you will grow from it if you apply yourself.

I'm also not adverse to modification after a couple weeks if I wanted to prioritize. You know the usual bag of tricks- doing arms early in the workout, dropsets, whatever. But that's me.

 

[georgian]

Is there any truth to the idea that for size you should use less weight, 2 secs up 2 down, squeeze at the top, 60 second rest in between sets and don't go to failure???

 

[Mercere]

Is there any truth to the idea that for size you should use less weight, 2 secs up 2 down, squeeze at the top, 60 second rest in between sets and don't go to failure???

Not at all. Any good bodybuilder, powerlifter or weightlifter can tell you that they lifted big weights to get there. That doesn't mean you should compromise the form of course. 60 second rest is good if hypertrophy is the main goal, and I wouldn't purposefully go to failure.