BI/TRI workout advice?? please help!!

[KAUGA]

What's up??

I was wondering if you could help me with a better BI/TRI workout method?? I've been working out for about 3-1/2 years, and my arms are not gaining any size anymore!! Been on the same size for a while now!! I've been changing my workouts around every couple of months to try to stimulate the muscle, but still no size!! Right now I'm doing high-reps for my bi/tri workouts!! What is better workout to do to add size on ur arm?? LOW reps with heavy weights or HIGH reps with lighter weights??? I also do around 5 excercises for each muscle!!

I also just started a primo/winny cycle, and was wondering will site injections into bi's/tri's with the WINNY help me out more in gaining size?? If it does how much size am I looking at?? And if any of u ever done bi/tri site injections with winny, can u tell me what type of results u gained??? Do u think the site injections into ur arms helped u out more??

Any information will be appreciated,
Thanks, bros

 

[M.O.D]

bi's:

seated DB curls..4 sets..8-10 reps

straight bar preacher curls...3 sets...8-10 reps

straight bar reverse curls...4 sets..8-10 reps ( make sure you keep your elbows tight to your side and stay strict)

one arm BD concentration curl...3 sets ..10 reps



tri's:

tricep cable pushdowns keeping the elbows tight to the side and strict...4 set..10 reps

seated behind the neck BD raises...3 or 4 sets...go heavy on this one....in my opinion its the best mass building movement you can do.


one are cable pushdowns with a 2 second pause at the bottom..3-4 sets...go light and strict

 

[E-Rawk]

if i do work two muscle groups in one day... i try to do
back/bi
chest/tri
shoulders/legs
Also, you probably arent growing cause youve been doing close to the same workout for 3 1/2 years. Try throwing in some drop sets, negatives, and realy slow rep sets. And keep switching up your muscle groups. The best way to break through a plateau is working your muscles in different ways.

 

[Willyumyum]

Well what does your current workout look like. What's your height, weight. Generaly, for size, higher weight, lower reps is better.
a good bi'tri workout (the one im using right now) looks something like this
3 sets of warmups (barbell curls)
The following is after, and not including, warmups
Straight Bar Curls 2 sets
4 to 6 reps

Alt. Dumbbell Curls 2 sets, 4 to 6
repsStraight Bar Cable Curls 1 set, 6 reps

3 warmup sets (lying tricep press)
The following is after, and not including, warmups
Lying Tricep Presses 2 sets, 4 to 6 reps
Tricep Cable Press Downs 2 sets, 6 reps
Dumbbell Kick-Backs 1 set, 6 reps

I do forearms with bi's and tri's too...
Wrist Curls 2 sets, 6 to 8 reps
Dumbbell Wrist Curls 1 set, 6 to 8 reps

weight selection should be something that lets you get off at least the minimum number of reps and at most the max number of reps set, if you get the max the weight is too light if you get he min the weight is too heavy... shoot for somewhere in between... To read more about this kind of workout go to www.ast-ss.com and check out the "Max - OT" training program....
good luck
YUM

 

[Nathan]

How many set sdo you do for bi's and tri's? What M.O.D. suggested seemed like too much volume to me though I'm having trouble with arms as well. I tried dropping from 9 sets each to about 5-6 sets each (2 exercises each) and I noticed 2 things: 1) my intensity on each set when way the fuck up and 2) my strength started going up faster.

 

[jakethemus]

What does BD stand for??

 

[M.O.D]

sorry about that typo ...that should be DB (dumbbell) ,,like me


give my workout a try and see how you like it...its pretty much what i have always used to build mine to 19


good luck

 

[Scotsman]

Kauga

My answer to you is that doing curls doesn't really halp with muscle growth in the biceps. The reason for this is that curls no matter how heavy you can do them are a submaximal load to the muscle itself. Most growth comes from back exercises or large compound lifts like the deadlift. During these exercises you have a maximal or greater loading on the muscle itself causing more fibral stimulation and microtearing in the muscle. These are the base stimulus to cause cellular nucleation and regeneration. Following up these exercises with a couple of sets of curls will help further this stimulation for maximal growth. For the last two years I haven't done more that four total sets of curls per week and have seen steady arm growth and increased strength. Triceps respond much the same way to benching and dips followed by a few sets of extensions to finish the muscle.

Curls and extensions increase inter-fibral spacing and volume that is why they only increase percieved muscle size for a short period of time. Very quickly the maximal spacing is achieved and the muscle won't get bigger because it isn't truly growing. Before any of you guys start flaming me for this one, CURLS ARE VERY IMPORTANT FOR MEDIATING GROWTH AND SHAPE OF THE MUSCLE. I am just saying that they are not the proper mechanism to achieve muscular growth and strength gains.