Biceps & Triceps never ache,

PScarb

looking at your routine and frequency then in would definitely say you are over training, you have to remember that the Triceps and Bicep are one of the smallest body parts on the body but you are hitting them 2-3 times a week, plus you are only hitting your triceps with 2 sets but Biceps with 6 sets that 3 times as much work for a muscle that is half the size of the triceps....

pick 3 exercises from the many you can do for both muscles and do 3 sets per exercise keep the weight at a level that you struggle to do 8-10 reps.
do this once a week....

PhiNor

Well I gave up the weights for a bit while I went on holiday, started a new routine based on what you gave me earlier and the results are amazing. I lift maybe half what I used to over 25 reps over 5-6 sets once a week, I ache like hell for a good 3 days.

Once my arms look like the belong to the rest of my body I will start working on other areas.

Thanks again.

Youngster

Get training the rest of your body mate. There is an excellent article in crazycals journel. That basically says concentrate on deadlifts, squats, military press, bench press and rows. These exercises bring in the biceps and triceps so once you start shifting some serious weight on these, the arms will grow!!

BigBen91

my bis giv out on bak b4 my bak does wen i do rows on 36kg and my tris r so poo i cant even do dips on em yet i can press 20kg dumb bells? wats up wiv that?