JumpBallWinner
New member
I curled and curled with an EZ bar for years to start my arms workout. Then did tricep pushdowns on the cable machines. Got really strong at both.... but my arms never grew. Triceps responded alright, and got really really hard, but biceps never grew much.... arms were smaller than alot of people who couldn't do within 20lbs of what I was curling. Funny thing though, my forearms were always big.... actually bigger in diameter at the top than my biceps. Looked like a mini Popeye. Few months ago I was reading Arnolds book in the biceps section and noticed something he said about not letting your wrist bend inward when doing curls, or else you'll put all of the stress on you forearms and they'll grow while biceps never do. Light went off in my head. Then I talked to a guy in my gym, who probably has the best body in my gym, about arms.... because his are huge. I asked him when he trained biceps and triceps, because I never see him doing it. He said hardly ever. Told me that if he does train either, it's triceps after chest for not many sets, and biceps after back for not many sets, but to make sure I did chins. He also told me to dump the cable pressdowns and do lying skullcrushers and dips, and to dump the ez bar and use the regular BB bar for curls. So another light went off in my head. I split my tue bi/tri day up, added tri's to my monday chest day with a couple sets of cable pressdowns to get them tight, then three to four sets of skull crushers.... added back to tue bi workout, with back first and then just a few sets of straight bar curls (no more ez bar) making sure to keep my wrist from coming in and then some preacher curls to bring out my bottom bi's. Since doing this, my arms have finally caught up to the rest of my body. Last I measured, I've added about 1 inch to them in the couple months I've been doing this. One thing to note though. Your triceps will not be nearly as strong after you do heavy benching. It was discouring at first, but after seeing how much swollen and sore they were the next day, I knew it was alright. Your biceps will also be very weak after doing back. Don't worry about it. Do what you can and focus more on not letting your wrist bend inward at all. Bend it outward if you have to in order to make sure the biceps are doing all the work, and really focus hard on getting the majority of your reps with your elbows almost pinned to your sides. Like the other guy mentioned, cheat reps will help add mass also, but try to get a good amount of work with perfect form before resorting to the cheating method. Do a few sets of curls with the straight bar after your back workout and your biceps will be looking very upset. Then throw in some preacher curl, again focusing on perfect form. Give this a try, hope it helps.