arms

insane

hello to everyone.I had a serious problem guys.any possible answer could help.My routine is day #1 chest-shoulders-tris day #2 back-traps-bi's day #3 legs then over again and day #7 rest.The problem is that my back,legs and shoulders grow insanely big but i can't get my damned arms to grow!I look pretty funny with melon sized shoulders and 17inches arms.Is there any routine for my arms to give them volume so as to get them to 18-19 inches?Thanks in advance!

nothillguy

This arm routine is high intensity and meant to not only work your muscles to failure, but to also inflict as much damage to as many muscle fibers as possible. It will be important to consume a light complex carb prior to this workout; something like a couple of baked potatoes or a small bowl of oatmeal will give you enough fire to endure with maximum intensity. O.K., enough said, now to the workout.

Exercise 1 - Standing Barbell Curls COMPOUNDED with Standing Cable Curls
(Total of 20 Sets)

Don't use an EZ bar unless you positively need to.

Perform 5 Sets pyramiding your weight from moderate to extremely heavy. Immediately after each set, perform a set of Standing Cable Curls also pyramiding your weight from moderate to heavy. Do not stop until you have completed one entire compound set, then rest for 2 minutes.

After your 5th and heaviest set, perform 5 more compound sets however this time, reverse the pyramid back down in weight until you arrive at the weight you started with when you began.

Here's what my workout looks like - I have the 45lb Olympic bar added into the weight:

Pyramid-Up:
Barbell Curls: 12 reps@ 75lbs / Cable Curls: 12 reps@ 100 lbs;

Barbell Curls: 10 reps@ 85lbs / Cable Curls: 10 reps@ 110 lbs;

Barbell Curls: 7 reps@ 90lbs / Cable Curls: 7 reps@ 120 lbs;

Barbell Curls: 4-5 reps@ 95lbs / Cable Curls: 5 reps@ 130 lbs;

Barbell Curls: 2-3 reps@ 105-110lbs / Cable Curls: 3-4 reps@ 140-150 lbs;

Pyramid-Down:
Barbell Curls: 4 reps@ 95lbs / Cable Curls: 5 reps@ 130 lbs;

Barbell Curls: 5 reps@ 90lbs / Cable Curls: 6-7 reps@ 120 lbs;

Barbell Curls: 5-6 reps@ 85lbs / Cable Curls: 7 reps@ 110 lbs;

Barbell Curls: 6 reps@ 80lbs / Cable Curls: 7-8 reps@ 105 lbs;

Barbell Curls: 7 reps@ 75lbs / Cable Curls: 8-9 reps@ 100 lbs

Rules:

Use on strict form keeping your elbows pinned to your sides and your back straight. At your heaviest weight, it's O.K. to use some "cheat" reps as long as they are not too wildly out of form.

Rest for 5 minutes, then move on to Exercise 2

Exercise 2 - Steep-Incline Dumbell Curls - One Arm At A Time
(Total of 8 Sets)

Using an incline bench, the incline should be very steep - only about 10 or 20 degrees above flat.

Perform 4 sets pyramiding your weight from moderate to extremely heavy.

After the 4th set, perform 4 more sets however this time, reverse the pyramid back down in weight until you arrive at the weight you started with when you began.

Rules:

Use strict form by keeping your back and head flat against the bench-feel your biceps stretch.


Perform this exercise using only ONE ARM AT A TIME---isolate and concentrate - - divide and conquer!


Supinate each arm---curling on the way up, then twisting and lowering your arm SLOWLY in the hammer position---reap the benefit on each set from the negative reps on the way down.


Keep rests in between sets to no more that 1 - 2 minutes max.

Here's what my workout looks like:

Pyramid-Up:
12 reps@ 25lbs, 10 reps @ 30lbs, 8 reps @ 40lbs, 5-6 reps @45lbs

Pyramid-Down:
7-8 reps @40lbs, 5-6 reps @35lbs, 5 reps @ 30lbs, 4-5 reps @25lbs

Immediately following your workout, replenish glycogen levels with a high carb / creatine based drink mixture. Example: Cell-Tech, or 2 12oz. Gatorade with 10g of creatine. (Creatine is optional).

Good luck with this, and let me know what you think.

:? Why no EZ bar?

Cheap Stomach

I don't know the science behind it , but arm monsters like Kevin Levrone and Arnold recommend the straight bar for optimal biceps growth. The straight bar for me definatly hits the belly of the muscle more intensly.

zx9rjas.

Another thing is as you are using the routine you are, you could be over training your smaller arm muscles. You back etc is able to cope with the volume but the arms could be taking too much.

J

garrilla

i'd say thats way to many sets for a small muscle group, how often do you perform this routine ?

the problem with a straight bar is that it forces your wrists into an unnatural position and can cause injury, it did with me so i only use the ez bar now.

nothillguy

I usually do this once every 2 weeks and a variation on the off weeeks. It takes about two to three days to get the soreness out. On the recovery days I do abbs, cardio and legs. Keep away from any exercises involving and bicep movements for at least 4 days to allow full recovery for next week. This routine can definitely cause over training so skipping a week is reccommended.

Fiba

You could also try only doing 2 sets each for Bi's and Tri's to failure.
This was recomended to me when my arm growth hit a wall and it seemed to help.
Seemed like i was overtraining and it gave them a welcomed rest.

MrSkinny

I have got a similar problem, My bi/tris are to week cos the seem to fail easily of chest or back day. At the mo, I'm doing
Tue: Chest/tris
Thur: Back bis

once a week,
would changing this to say,
Tue: Chest/bis
Fri: Back/tris

do any good?