Arms, need help b4 I quit

[thatwaslight]

i have posted this before and the response is usually stop training, do floor presses, blah blah but I'm

Asking one last time for a comprehensive look at how others have achieved results and to post a program they recommend with excercises and rep ranges.

No matter fucking what my arms won't budge over 17.5 cold, that usually looks impressive on someone who has arms in proportion , but seeing as i have fire hoses for arms it makes me really unbalanced and makes them appear even smaller.

PLEASE post a routine that has given u results, short of injecting motor oil into them I will try anything.

[tomleegolf]

Squat

[thatwaslight]

Squat

Oh dear.

[majorflavazz]

hey bro iv only been a month into training and put 1/2 inch on my arms went from 18.5inch to 19inch wich is alot but iv always been someone that can pak it on in no time at all, for it was lifting heavy with proper form and atleast getting 6 to 10 reps out of it, i just done barbell curls, hammer curls and fin with dumbell curls....but also good diet helps keepin the protein up and carbz, i also used protein powder and creatine aswell, theres also timing when to eat aswell alot of things bro.

[Phedder]

I barely even train arms so I've got nothing to offer on that front, but you might want to post up all the things you've already tried that haven't worked. That way the replies you get might actually hold some value for you :nod:

[thatwaslight]

I barely even train arms so I've got nothing to offer on that front, but you might want to post up all the things you've already tried that haven't worked. That way the replies you get might actually hold some value for you :nod:

I would do this but that would be pretty much everything bro lol, I'm after something cruel and unusual If u know what I mean.

[Shutupandsquat]

I know I'm not massive, or remotely big for that matter, but I did find my arms grew 2 inches in 6 months, so I feel I could have a say.

Many things that can help, and I find switching it up (as you most likely already do) every week was a big contributor. There's pre exhausting with a machine preacher curl. Pre-exhausting can help to bring out the peak in biceps.

High reps. And by high, I mean like 20-30 reps. I don't do it often so don't flame me, it could actually work, and yes that is for tris as well.

The obvious compound movement first, but also doing a second compound straight after.

Supersetting the muscle has been a big one I think, because that's the one I have done most often for arms, whether it's bis with tris or tris with tris, I feel like I've had good results from it.

Negatives, dropsets etc. Hell, even thinks like, do a superset, but still do negatives at the end to completely tire out the muscle.

one thing I did yesterday for bis was on DB curls, I did a heavy set, got all the reps I could, went light as f*ck! got out 20 reps of that and then went to a weight that was in between and got out as much a I could there. Just ensured the muscle couldn't lift anymore.

The muscle will grow. It may not be now, but it will. That's only a few things and there's definitely more to be said. Let's just get them up to 18 inches, eh?

[trainlikeafreak]

i have posted this before and the response is usually stop training, do floor presses, blah blah but I'm

Asking one last time for a comprehensive look at how others have achieved results and to post a program they recommend with excercises and rep ranges.

No matter fucking what my arms won't budge over 17.5 cold, that usually looks impressive on someone who has arms in proportion , but seeing as i have fire hoses for arms it makes me really unbalanced and makes them appear even smaller.

PLEASE post a routine that has given u results, short of injecting motor oil into them I will try anything.

straight up barbell and db skull crushers. light weight, slow, controlled and squeeze f*ck out of them. try train lighter for a while and emphasize feeling the muscle work hard. i did this and arms grew quite a bit (compared to what they were). genetically my biceps are good but tri's are not soo.. i had no triceps so for like 12 weeks i did ..

1 - DB skull crushers 3 sets 8-10

2- ez bar skull crushers 3 sets 8-10

3- cable push down (strict -slow,squeeze dnt move elbows) 3 sets 8-10

4- close grip bench press 3 sets 8

did this for 4 weeks then two weeks of 12-15 reps

[Android]

i have posted this before and the response is usually stop training, do floor presses, blah blah but I'm

Asking one last time for a comprehensive look at how others have achieved results and to post a program they recommend with excercises and rep ranges.

No matter fucking what my arms won't budge over 17.5 cold, that usually looks impressive on someone who has arms in proportion , but seeing as i have fire hoses for arms it makes me really unbalanced and makes them appear even smaller.

PLEASE post a routine that has given u results, short of injecting motor oil into them I will try anything.

Well if you are going to limit yourself don't expect miracles - LOL

Srs, mine are a legit 20" and can atest to volume training them and spending 2/3 of exercises on Triceps since they are the larger portion of the arm and unless u walk around flexing all the time, the bicep doesn't add substantial size to the arm when relaxed.

Do Triceps twice a week they can handle it, do it once with Arms and once with Chest. Do pressing movements for mass Triceps like close-grip bench (if wrists hurt use Smith machine and not such close-grip). Should only hurt if you are doing heavy and not volume...do volume, volume, volume (as SAS says).

Cable pushdowns do them with elbows out for mass, it resembles close-grip pressing movement, whereas elbows tucked in doesn't.

Finally, site inject. Aggravation and inflammation works - period. Do it a few hours before Arms workout and you'll be jumping out of your skin with the pump it can give you. Biceps can handle 3ml, Tricep horseshoe (both heads that make that) can handle 3ml each as well, maybe 2ml in the smaller one until you get used to the stretch and pump this gives. Happy to elaborate here or PM if you have any questions on this

I reckon you could get an extra inch on those Arms in a couple of months. As they get bigger you have to get more creative though so won't be an inch every 2 months....sorry :-)

[thatwaslight]

Good post bro, wow two inches is crazy gains! And yes bro for the medium term I'd be happy with 18's. Half an inch can make a huge difference.

For me I get to the point where I don't know what to do anymore, just want to be given a routine that's worked for someone else lol

Cheers for your input bro!

[thatwaslight]

i have posted this before and the response is usually stop training, do floor presses, blah blah but I'm

Asking one last time for a comprehensive look at how others have achieved results and to post a program they recommend with excercises and rep ranges.

No matter fucking what my arms won't budge over 17.5 cold, that usually looks impressive on someone who has arms in proportion , but seeing as i have fire hoses for arms it makes me really unbalanced and makes them appear even smaller.

PLEASE post a routine that has given u results, short of injecting motor oil into them I will try anything.

Well if you are going to limit yourself don't expect miracles - LOL

Srs, mine are a legit 20" and can atest to volume training them and spending 2/3 of exercises on Triceps since they are the larger portion of the arm and unless u walk around flexing all the time, the bicep doesn't add substantial size to the arm when relaxed.

Do Triceps twice a week they can handle it, do it once with Arms and once with Chest. Do pressing movements for mass Triceps like close-grip bench (if wrists hurt use Smith machine and not such close-grip). Should only hurt if you are doing heavy and not volume...do volume, volume, volume (as SAS says).

Cable pushdowns do them with elbows out for mass, it resembles close-grip pressing movement, whereas elbows tucked in doesn't.

Finally, site inject. Aggravation and inflammation works - period. Do it a few hours before Arms workout and you'll be jumping out of your skin with the pump it can give you. Biceps can handle 3ml, Tricep horseshoe (both heads that make that) can handle 3ml each as well, maybe 2ml in the smaller one until you get used to the stretch and pump this gives. Happy to elaborate here or PM if you have any questions on this

I reckon you could get an extra inch on those Arms in a couple of months. As they get bigger you have to get more creative though so won't be an inch every 2 months....sorry :-)

Thanks for the advices bro,

I don't usually do any supplementary work for arms on a chest day so will def start adding those in, and yes i agree re site growth ect have recently started doing my delts again and have wondered why i cant finish a proper chest workout lol

how often do you think is safe to pin for one site? my long head is developed but my lateral (small head) is non existent! and this is what i need the most as it makes mt arms flat from the front and back if u get what i mean. was doing tren ace in them twice a week on my last cycle

[Android]

Cool youre onto it.

Twice a week on training days is plenty IMO

Even if oneday u experiment with Syntherol or whatever I would use it's inflammation characteristics over daily pinning trying to fill them up with oil/silica. More natural looking

Tren-A is just 1ml could u add an oil in with it? The stretch on that little head is priceless from a few mls

[thatwaslight]

Cool youre onto it.

Twice a week on training days is plenty IMO

Even if oneday u experiment with Syntherol or whatever I would use it's inflammation characteristics over daily pinning trying to fill them up with oil/silica. More natural looking

Tren-A is just 1ml could u add an oil in with it? The stretch on that little head is priceless from a few mls

f*ck now you've got me excited! brb pinning 2ml ed lol.

so twice a week 2ml each lateral head, do you think prop is any better for site enhancement?

[drizzt]

Coming from a current PL, but former vigorous member of CHARMS... I'm gonna go against the grain a little bit, and say heavy skullcrushers did the trick for me in terms of arm growth. 3-4 sets at 6-8 reps. Was big on drop sets - would put a few smaller plates (5s/2.5s) on the e-z bar, and after failing at one weight, would strip the next plate off and go again to failure, and so on until I couldn't do the bar anymore. That was my staple.

Assistance always included heavy rope pushdowns (starting hands together, squeezing the ropes down to touch the outside of the hips/arse) and narrow, upright (usually weighted) dips at the end of a workout to really hammer it home.

Tris are probably one of my good points though, and I think they grow without a lot of trouble, but just my viewpoint on it :nod:

Good luck!

[deepmen15]

Nice topic TWL.....SNS...could you post a sample work out or two plz....

Ur gains look impressive... But most study i ve done indicates around 4 sets for biceps (be it super setting ) ...also rep ranges around 8-12...and keep it short and intense... I 'd be keen to see your split since your 2 inch in 6 mnth gain is something i would take any day lol....

[I Declare War]

Damn it! My lower back blow out from yesterday has put me on the sidelines... Since I can't be in the gym, I better put my time to good use...

Yeah man as deepmen15 suggests, please post some sample workouts. I'd suggest also going one step further and starting a workout journal on nzbb, it would be a good start bro... then we can see exactly what you're doing and poke holes in it. It might be that you're not consistent over time with your arms training wise or that your workouts just need tweaking.

If you want a routine that works, try Jay Cutler's one. As you and I do, Jay used to have one arm smaller than the other. Over the years he's managed to even this out quite a bit. So, I think whatever he's doing it's probably working.

Jay's routine includes a good selection of unilateral exercises and also all the bread and butter basics that really promote growth, such as close-grip bench for triceps (the best exercise for Triceps IMO). The exercises are also ordered in a sequence that makes sense and the way he adjusts the weights he uses from one set to the next also works very well in promoting growth.

I've copied Jay's arm workout almost exactly (with a few tweaks here and there)* and it seems to be working well... both of my biceps actually are sore with DOMs after working them out.... I was never able to consistently achieve that beforehand. My triceps are finding it a bit easy but I'm using better form and not letting one arm dominate the other as much. I think a big part of our problem is due to the imbalance in strength/size between our arms. Even them out and you'll open them up for growth.

(I've also based my other workouts on Jay's routine. To find out how much weight I should start off with I adjusted the weights he does in a ratio of my bodyweight to his (0.65 I think the ratio was). For example, he does Incline bench press using 180kg on his max set. This works out to about 115kg when adjusted by the ratio of my weight to his. I'm currently using that as my maximum weight on Incline Bench. Once I gain some weight or I find it's becomming too easy I'll slightly adjust upwards.)

* http://www.bodybuildingpro.com/jaycutle ... dvd.html#6

Tweaks I've made for the arm workout for example... I use an EZ bar for curls rather than an Olympic bar, it hits my arms better and I use much less swinging/momentum than Jay does.

(Also, have you tried Dbol coupled with drinking as much water as you can handle when training? My arms blow up to close to 19 inches when doing that... it's a good, albeit temporary, way to stretch the fascia out. Careful though, you can get some ugly stretch marks doing this.)

(Also number 2, how come you would quit just because your arms aren't responding? To me, that's half the fun of Bodybuilding. That presents a challenge and makes things interesting. It makes you have to think and analyse your situation and come up with a solution. I know it sucks not seeing gains after putting in some hard yards but there's always a reason and there's always a way to overcome it - you just have to try a lot of things until you find something that works. Remember, the more you fail the closer you are to success.)

[Dontrunwithknives]

You could try fascial stretching.

"Article Summary:

Extreme Fascial Stretching is best done at the end of your workout.

Stretching a muscle under resistance may trigger hypertrophy."

"to obliterate the barrier that threatens to restrict your progress."

"The peaks in your biceps will only grow as much as the fascia will allow. To loosen this tough network of fibrous tissue"

http://www.bodybuilding.com/fun/extreme ... tching.htm

I have just been doing heaps of variety and mine are growing (up an inch since I last measured and I have stretch marks, just over 15" cold now).

[Chemo]

Squat

http://suppversity.blogspot.com/2011/09/arms-dont-grow-faster-with-leg-training.html

[HarryB]

I will do a stretch exercise first then follow with a mid range for the best pump and finish with a contracted position exercise. So incline dbs, bb curls and finish with a concentration or some kind of machine one arm curl if I am trying to really get my biceps to grow. Same with triceps, overhead extensions, close grip bench and tricep pushdowns. If you want a mad pump which will stretch the fascia and promote some growth, superset incline db curls with standing db curls and overhead extenstions with dips. I just follow the principle that full rom of motion and hitting the muscle with high volume and good form will work and for me it seems to. My arms are pretty stubborn and I found smashing away at heavy heavy weights all the time doesn't do much.

[lemon]

I found drop sets on my bench really did it for my triceps. Last 2 sets of bench I'd do drop sets. To the point I was on the floor failing womens press ups.

Following that exercise Id do drop sets on dips, dropsetting that to diamond press ups. fall to knees again etc.

[DANIEL8]

am no jay cutler and my arms are only 18" cold BUT what worked for me was having an arm day seperate at the end of the week and doing 2 exercises on bi's with back and 2 exercises on tris with chest at the start of the week.

basically what im saying is train them twice a week

p.s agree with Android, shoot the bi's, shoot the tri's, not many people believes this works, glad to find someone who believes the same logic i do

[Specter]

Train them once a month... 8)

[mike27]

everyone has somthing different that works for them, key is finding what it is for you.

definatly mixing it up helps! diff exercises,rep ranges,rest periods,drop sets,negatives,forced reps,voloume.

[hhhh1]

is the 17.5 inches measurement taken with arm extended or like <90 degree elbow angle, and are you tensing or relaxed?

[thatwaslight]

Tensed bro 17,5 untensed would prob be 19.5 flexed