Arms..what a pain in the ';

MuscleMatXXX · 06-04-2006, 02:37 PM

hi there huys
ok ive got a problem. You see ive got good shoulders, that respond very well to training. However my arms are a real pain. THey dont seem to grow big enough.When i used to lift weights a lot they were big but covered with fat mostly. Now im starting to see a vein on my bicep but my arms look much smaller. However i want them to look big and defined at the same time. I have lifted heavy and with low reps and i have also tried light but with high reps but it doesnt grow in muscle mass. Funny thing is i have seen guys in the street with bulging bellys but with also bulging ripped biceps. Now how the hell do they do that??please help me guys cos i want some ripped big guns to go well with my shoulders. thanks

razg · 06-04-2006, 02:59 PM

Don't overtrain them - 25 sets of bicep curls and tricep pushdowns will not help.

My approach is to work them early in the workout after a main compound lift has been done, for example chest/triceps:

1) DB Chest Press
2) Tricep Pushdowns
3) Flyes
4) Kickbacks

The reason for me putting them second is that they are not done at the end of the workout while fatigued - 3-4 hard sets (concentrating on good form and a squeeze) should give them the stimulus required.

However this is just my approach, obviously different things work for different people.

Nick500 · 06-04-2006, 03:12 PM

For me, I limit myself to approx 10 tricep exercises and 10 biceps exercises in a week.

Overtraining is the main cause of failure on arm development...

MuscleMatXXX · 06-04-2006, 03:16 PM

ok thanks for your advice but i should have specified. I am satisfied with my triceps. I do pushups everyday and my triceps get a lot of workout and they grow well but my biceps muscle are hard to grow and its annoying because i am big tris compared to my biceps. So i hope u guys out there with big biceps could help me. Also i dont use machines. only free weights. thanks

razg · 06-04-2006, 03:19 PM

Keep in mind that your tricep is 2/3 of your arm and is more important for overall size.

That said, Preacher Curls with a couple of Negatives/Dropsets smokes my bis nicely.

Nick500 · 06-04-2006, 04:40 PM

My bicep routine:

standing bicep curl with dumbells, keeping it as strictly perpendicular as possible, 3 sets of 6 - 8 reps each arm, alternating.

Then Z-bar curls, 21s, for 2 sets - so 7 in lower half of the range, following by 7 in the upper, and then 7 full.

then 2 sets of pulleys (the 30 cm 2 handed straight bar pulling up from bottom).

Then biceps worked compound in lat pulldowns later in the week for 3 sets.

10 sets weekly total.

crazycal1 · 06-04-2006, 07:53 PM

razg

Quote:

Keep in mind that your tricep is 2/3 of your arm and is more important for overall size.

yup.

i do biceps after back

so thyere almost dead to start with

supermod@musclefreaksuk

MuscleMatXXX · 06-04-2006, 08:08 PM

By the way there arnt any bodyweight exercise out there that stresses the biceps are there??i mean pushups, dips n chin ups work the triceps but not so much the triceps. Unless one of you muscle veterans know a few tricks then please share with a willing student

thanks

Comando Tom · 06-04-2006, 09:30 PM

Pullups.. (palms facing in version)

Andy1981iron · 06-04-2006, 10:19 PM

Id advise to train biceps after back, 3-4 work sets only if training naturally.

Heavy back work is the key to big arms.

06-04-2006, 02:37 PM	#1 (permalink)
MuscleMatXXX Under Construction Join Date: Dec 2005 Location: London Posts: 75 Rep Power:	Arms..what a pain in the '; hi there huys ok ive got a problem. You see ive got good shoulders, that respond very well to training. However my arms are a real pain. THey dont seem to grow big enough.When i used to lift weights a lot they were big but covered with fat mostly. Now im starting to see a vein on my bicep but my arms look much smaller. However i want them to look big and defined at the same time. I have lifted heavy and with low reps and i have also tried light but with high reps but it doesnt grow in muscle mass. Funny thing is i have seen guys in the street with bulging bellys but with also bulging ripped biceps. Now how the hell do they do that??please help me guys cos i want some ripped big guns to go well with my shoulders. thanks

06-04-2006, 03:12 PM	#3 (permalink)
Nick500 Join Date: Aug 2004 Location: Bristol Posts: 3,227 Rep Power:	For me, I limit myself to approx 10 tricep exercises and 10 biceps exercises in a week. Overtraining is the main cause of failure on arm development... ______________________ - Obsession is what lazy people call dedication -

06-04-2006, 03:16 PM	#4 (permalink)
MuscleMatXXX Under Construction Join Date: Dec 2005 Location: London Posts: 75 Rep Power:	ok thanks for your advice but i should have specified. I am satisfied with my triceps. I do pushups everyday and my triceps get a lot of workout and they grow well but my biceps muscle are hard to grow and its annoying because i am big tris compared to my biceps. So i hope u guys out there with big biceps could help me. Also i dont use machines. only free weights. thanks ______________________ Never give up.you should enjoy life to the full

06-04-2006, 04:40 PM	#6 (permalink)
Nick500 Join Date: Aug 2004 Location: Bristol Posts: 3,227 Rep Power:	My bicep routine: standing bicep curl with dumbells, keeping it as strictly perpendicular as possible, 3 sets of 6 - 8 reps each arm, alternating. Then Z-bar curls, 21s, for 2 sets - so 7 in lower half of the range, following by 7 in the upper, and then 7 full. then 2 sets of pulleys (the 30 cm 2 handed straight bar pulling up from bottom). Then biceps worked compound in lat pulldowns later in the week for 3 sets. 10 sets weekly total. ______________________ - Obsession is what lazy people call dedication -

06-04-2006, 08:08 PM	#8 (permalink)
MuscleMatXXX Under Construction Join Date: Dec 2005 Location: London Posts: 75 Rep Power:	By the way there arnt any bodyweight exercise out there that stresses the biceps are there??i mean pushups, dips n chin ups work the triceps but not so much the triceps. Unless one of you muscle veterans know a few tricks then please share with a willing student thanks ______________________ Never give up.you should enjoy life to the full

06-04-2006, 02:59 PM	#2 (permalink)
razg Legend Join Date: Nov 2004 Location: Birmingham/Bristol Posts: 886 Rep Power:	Don't overtrain them - 25 sets of bicep curls and tricep pushdowns will not help. My approach is to work them early in the workout after a main compound lift has been done, for example chest/triceps: 1) DB Chest Press 2) Tricep Pushdowns 3) Flyes 4) Kickbacks The reason for me putting them second is that they are not done at the end of the workout while fatigued - 3-4 hard sets (concentrating on good form and a squeeze) should give them the stimulus required. However this is just my approach, obviously different things work for different people.

06-04-2006, 03:19 PM	#5 (permalink)
razg Legend Join Date: Nov 2004 Location: Birmingham/Bristol Posts: 886 Rep Power:	Keep in mind that your tricep is 2/3 of your arm and is more important for overall size. That said, Preacher Curls with a couple of Negatives/Dropsets smokes my bis nicely.

06-04-2006, 09:30 PM	#9 (permalink)
Comando Tom Making Progress Join Date: Oct 2004 Location: Bristol Posts: 595 Rep Power:	Pullups.. (palms facing in version)

06-04-2006, 10:19 PM	#10 (permalink)
Andy1981iron Join Date: Dec 2004 Location: Hull Posts: 829 Rep Power:	Id advise to train biceps after back, 3-4 work sets only if training naturally. Heavy back work is the key to big arms.

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Arms..what a pain in the *';*

Arms..what a pain in the ';