stuck ?

[t3c]

I've been working out for a few months now and have see gains in size and strength but my arms aren't so great...

my arm workout consists of:

bicep curls on the e-z curl bar 10x 8x 6x (increase by 5 pounds each time)

hammer curls 10x 8x 6x

reverse curls 10x 8x 6x

close grip bench 10x 8x 6x

dips 10x 8x 6x

I can only curl about 50 pounds and i feel like i am stuck, my arms are so small!

please help me!

 

[enrage]

your gonna get one of two replies on this board for your question.
It will be either to start doing deadlifts, squatting or Both.

 

[t3c]

thats just part of my arm workout on a certain day, its not my WHOLE workout, just an excerpt that shows what i do for my arms.

I just started doing squats 2 weeks ago, but i would love to learn exactly how to deadlift

thanks in advance

 

[GreekGodGenetics]

If you have been doing the same arm workout for a few monthes it about time that you changed it aroung, dontcha think?!!

The muscle start to get used to the same activity and you are not shocking them anymore so they don't grow.

Try changing your routine and see if that helps along with squats, deads, pull-ups, and other exercises.

jus' my opinion...

 

[t3c]

cool thanks, anyone have a link or maybe pictures of a proper deadlift technique...i think i have a good idea about how to do it but i don't want to do it with a bad technique

 

[aurelius]

Maybe I´m a little slow. What exactly do you want help with?

 

[BodybuildingUniverse]

I personally like to mix up my arm workout with a set of 21's every now and then. You familiar with these t3c? 7 halfway up, 7 halfway down and 7 full reps all in one set. Something different...

 

[Getdownonit]

You could try something like a rest pause system like this

take your 7 rep poundage do 7 reps, rack the weight for 20 seconds, then do 5 reps, rack it again for 20 second then do 3 reps. Do 3 sets like this.

That or try incorporating some drop and triple drop sets.

 

[gettinlarger]

yeah dude switch up the routine. i saw nothing mentioned of barbell curls, incline db curls, weighted chins, concentrations ... hit it up hard

 

[Mike_Rojas]

Tec old post

Hey tec, after seeing your post about the "blast from the past" I ran across this old post of yours. Damn you've come a long way, man!

 

[t3c]

wow

i am embarassed by this post lolol

 

[NWinters]

wow

i am embarassed by this post lolol

So am I....Who are these people? lol j/k


Tec, I hardly ever train biceps directly or do burnouts, but when i started doing bentover rows the got alot bigger.

 

[Mike_Rojas]

Guys, this is an ancient post from 12-Mar-2002

 

[thebrute]

hey t3c,
go here:
http://stores.trainordie.com/freebies.html
there are some workouts there u can look thru. i hope this helps. tb

 

[Zander1983]

lolol

I see this place has done you good

 

[Powerlifter-148]

add in some tate curls and you'll be good to go

lol

 

[Dave949]

It will be either to start doing deadlifts, squatting or Both.

Good advice !!! Can`t remember how many times I have read this.

*** (Do you want to get bigger ? Do you want your arms to grow ? work hard on your squats and deads. When the big muscles grow the smaller muscles will follow ) ***

Also...keep in mind the bicep muscle constitutes only 1/50th of your total body mass. Don`t beat the poor lil guy into the ground or he`ll never grow.......

 

[b fold the truth]

I did some girl curls yesterday...

B True

 

[phatman42]

Tec, I hardly ever train biceps directly or do burnouts, but when i started doing bentover rows the got alot bigger.

Yup same here.... rows are as close as i get to direct bicep work.

 

[Dave949]

I did some girl curls yesterday...

Expand B .........................

 

[b fold the truth]

Expand B .........................

I call curls "girl curls" ...lol.

I did dbell curls with the 25, 30, 35, 40, 45's x 6 with 30 seconds rest between sets.

B True

 

[Mike_Rojas]

triceps kickbacks and concentration curls are the bomb dude...lol

 

[Dave949]

I call curls "girl curls" ...lol.

I get it ...... curls for the girls

 

[t3c]

lol

actually the only curls i do right now are hammer curls

 

[cheesecake]

lol

actually the only curls i do right now are hammer curls

Same here.

And I only do those once every couple of weeks or so.
...chad...

 

[PolishHammer1977]

your gonna get one of two replies on this board for your question.
It will be either to start doing deadlifts, squatting or Both.

Not here...................but I see your point Exodus.

TEC - HEAVY barbell curls
- HEAVY close grip bench

 

[t3c]

hammer this is an old post....lol

read the date stunna

 

[erowana]

Hammer curls are easier than normal curls.

 

[Dave949]

For a lil change, (sometimes) I do hammers for the first 3 reps, then when the weight is down by my thighs, I turn my palms facing forward and do 3 reps of reg curls, then back to 3 reps for hammers and them 3 more reg curls for a total of 12 reps. I get a really good burn from these. Then sometimes I just do straight hammers and sometimes straight curls. I like to try different variations and experiment.

 

[PolishHammer1977]

hammer this is an old post....lol

read the date stunna

I know smart ass but its for the benefit of everyone

 

[WalkingBeast]

thats just part of my arm workout on a certain day, its not my WHOLE workout, just an excerpt that shows what i do for my arms.

I just started doing squats 2 weeks ago, but i would love to learn exactly how to deadlift

thanks in advance

In that vid of you deadlifting 365, it looked like you had no problem deadlifting , keep training like that and youll be super strong

 

[WalkingBeast]

oh shit Old post my bad Sorry t3c! While Im here though:

I like heavy preacher curls and supinating dumbell curls for the biceps. For triceps I like skull crushers on an incline and standing tricep extentions with the E-Z curl bar, also lots of heavy cable work. Triceps will pack the most meat on your arm, so lately Ive been putting them first in my arm routine. A drop set I made up, that never fails to anihilate is the following for biceps:

I load 5 ten pound plates on each side of the e-z curl bar, on the preacher bench. Then I rep out for about 20 reps, or as many a I can get to complete failure. Then immediately strip one ten off each side and start again with no rest. Go to failure. Strip down to 3 plates a side. Complete failure. 2 plates a side. Failure again. One plate a side to failure. Rest a few mins then repeat the cycle up to 3 or 4 times. (one cycle is enough for most who attempt it with me, they dont even push themselves to failure most of the time) I add this ontop of my regular bicep routine from time to time. It really pumps the hell out of the biceps. =)