What made your arms start growing?

[MrRTTB]

Mine suck. I'm on a cycle right now so I hope this will make those suckers grow. Anywaý, what made your arms grow the most, for you with the same problem as I have.

I work them like this right now:

Triceps:
Narrow grip bench, 3 warmup, then 3heavy narrow grip sets, 5 reps each very strict and slow negative.

Scull crucher 2 sets, 8 reps, 6 reps

Standing triceps press 2 sets 10-12 reps

Bicepscurl Barbell: 3 warmup, then 3 wroksets, 8-6-4(same weight all sets..), rest about 30 seconds between..

Seated db curl incline: 2 sets very strict and slow, try not to move the elbow making only my bic work. 8resp each

Hamercurl 2 sets 8 reps

I change every time from narrow grip bench to dips and from BB to DB and so on.

It might be enough but I don't know, what do You say? I think I will bump carbs even mopre post workout and pre as well. Pre 80+-100 carbs slow with slow protein, and post 60g carbs dextrose with 35g whey and then one hour later 120g carbs and 60-70g protein in one big meal, like pizza or whatever.

 

[PolishHammer1977]

Heavy Squats
Heavy Bar Rows
Power Cleans
Push Press

I really believe that these things have skyrocketed my arms development.

 

[he-man]

agree with polish - moving big weight on major lifts will make everything grow. it might even help your spelling! j/k bro - how long have you been using current routine? what are your stats? - could be you just need to give it more time

 

[jerkbox]

try hitting your arms heavy first before say a back workout or chest workout...when I want something specific to grow, I give it priority.

 

[Lord_Suston]

I feel probably the number one excercise for arm developement is deadlift. this is because you arms have to be strong as hell to hold the weight that is used. The second after that Is push press or the pressin part of clean and jerk.

 

[Mad4Iron]

For a long time I was hitting Bis and tris 3 times a week.

I'm seeing real nice gains now by leaving them the fuck alone and just nailing the shit out of them once a week.

Chest and back days will work them fine along with the heavy power exercises.

Mad

 

[FatRat]

Yep, getting strong on the big Chest, Back and Power excercises did it.

What does your split look like? When are you training Tri's and Bi's compared to the rest of your body?

 

[MrRTTB]

I will try the same split as I have now, but increase carbs post workout, also take 2 days OFF after the session and when getting back to the gym after 2 days off, do legs.

I will try this(only 30 minutes high intensive training)

Mon legs:
Squat, legpress(hmm..is that the name..). 5x5 on first one, then 8-6 reps for the second one
SL-deadlifts, legcurl 5 x 8on the first one, then 2 x 6-8
Calfs, 3 heavy sets low rest in between, 30-60 sec rest.

Tuesday: Chest

Benchpress 5x5, incline press 2 x 8, flyes 1 set 8 reps
Abs

Wednsday: Back
Deadlifts 5 x 8 reps, weighted chins with a narrow grip 2 sets 6-8 reps, barbell rows 2 sets 6-8 reps each.

Thu: Shoulders, calfs

Military press or press behind neck 5 x 5, then 2 more excercises 2 sets each 8-10 reps each.
Calfs 3 sets

Friday: arms

Dips, but will not go so far down, and of course hold arms along my body. 5 x 5-6 reps

Scull crucher 2 sets 8 reps

pushdown 1 set 10 reps

Barbell curl

5 x 5, seated incline dumbell curl 2 sets 8 reps. Done

I will change routine every other week, sometimes I will satrt with narrow bench press and some times start with biceps and then go for triceps on fridays, then sometimes do one triceps then one biceps then one triceps and so on. Think the most important thing is to eat more carbs post wokrout and not over do them

 

[endpoint]

juggling a shot put till failure 4-5 times a week

 

[confusedmushie]

Polish mentioned Heavy Squats

How does squats help in buidling arms?

Ian

 

[Latamier]

try hitting your arms heavy first before say a back workout or chest workout...when I want something specific to grow, I give it priority.

I have used this method myself before. Although it does kind of go against the method of training a major muscle group then the minor group, it seemed to work very well for me.

 

[Kurtz2]

cheat curls

 

[nclifter6feet6]

I feel probably the number one excercise for arm developement is deadlift. this is because you arms have to be strong as hell to hold the weight that is used. The second after that Is push press or the pressin part of clean and jerk.

i dont buy this one bit. deadlifts dont hit bis or tris

but deadlifts may make your arms grow because its a gh realser type excersise

 

[casualbb]

Believe it or not, creatine did it for me.

1st HST cycle I only put 1/4" on each arm. The second cycle the only thing I changed was that I went on creatine, and that 1/4 inch became 3/4 of an inch.

As to exercises, I do two big compound pushes and two big compound pulls, with one bicep isolation (standing DB curl) and no tricep isolation.

-casualbb

 

[Vortexx]

19 and something " here for arms....

they responded well to:

- training biceps / triceps together in a split manner : 3-4 sets of biceps, 3-4 sets of triceps, 3-4 sets of biceps, etc...

- The day after arms, absolutely NO arm related or arm assisted push pull work, taking a day off or training legs after arms day. In fact I like to train Quads the day after arms and Hamstrings the day after that.
This creates TWO restdays for your arms. Added bonus is that if you benchpresses on the third day, your arms will feel really strong....

- including a few triple dropsets

- my arms like a large volume 16 sets for bi's and 20 sets for tris, wish I could get away with less volume but believe me i tried and it just doesn't it , for me at least

 

[Jxaxsxe530]

i have gone back and forth between medium weight/more volume and maximum weight / low volume and everytime the conclusion was the same. maybe its just me but my arms ONLY grow when i cut down the volume to almost nothing and go for maximum weight. when my strength goes up, so dose my arm size *shrugs*

 

[FatRat]

See how you get on with your new split, but if you still aren’t happy, I would suggest you try cutting the volume of work that you arms are doing. Take a look:

Whole body stressed big time on Monday

Tri’s hit hard on Tues during chest, Thurs during shoulders and Fri during arms
Bi’s hit hard on Wednesday during back and Fri during arms

When do they recover and grow?

You might want to try doing a couple if Tri’s sets after chest, and some bi stuff after Back. Bare in mind that you will be a lot weaker on the arm exercises, therefore lower the weight and decrease the volume.

See how you feel, some love this, some hate it. Worked for me.

FYI, I currently do:

Mon: Legs
Tues: Chest / Tries
Wed: Off
Thurs: Back / Bis
Fri: Shoulders

 

[satchboogie]

try hitting your arms heavy first before say a back workout or chest workout...when I want something specific to grow, I give it priority.

absolutely.