Help! My arms aren't growing

[Lord_Suston]

glad to hear you are squatting and deadlifting now.
I usually only do about 2-3 work sets per excercise and I don't train to failure, (IMO it is unneccessary). But I do emphasize good warm=up sets and CNs training. the routine I suggested is the one I am using right now. I'll give you a breakdown of what I do:

Back/traps: Lat pulldowns/ pull-ups, Bent over rows, Deadlifts, Shrugs

Chest/bis: Incline bench, Flat Bench, Dips, Db curls (seated simultaneous arm movement) Standing barbell or ez curl


Delts/tris: Military press, lateral raises, reverse flyes, close-grip bench, skullcrusher or pushdowns

Legs/calves: Squats past parallel, SLDL, Leg ext, Leg curls, Claf raises

I basically warmup so I can do max load for 8 reps and do two sets for eight, If I can get 8 reps on each set the next week I go up in weight. I don't hit failure because I want strength first, size comes by movinf heavy pounbds IMO. This way I don't hit all the platuea people do by training to faILURE.

 

[BigBossMan]

Thanks for the info. But I don't understand how it's possible to not train to failure but still gain strength and/or size. By not training to failure, does that mean maybe doing 1 less rep than possibe if you went to failure? How do you determine how many reps to do when NOT training to failure?

Also, I am considering doing my current routine, but switching the days that I do biceps and triceps on. I still have until Monday to make a new routine.

 

[Lord_Suston]

I go just shy of failue or I just get 8 reps. so if I squat and I get to 7 and feel real fatigue and can't get anothe one with good form i rack the weight. the next time I will do i get all 8. You grow because almost each week you add more weight on to each lift. You will grow because your body will need to keep adding muscle because you are lifting a progressively heavier load

 

[Deepsquat]

You definately need to work your legs harder 3 sets for legs but 9 for back ...lets get some balance in your routine .

 

[PolishHammer1977]

Your #'s are even IMO. Hit your legs and back as hard as possible.

 

[Citruscide]

Deepsquat love the avatar. PH... yeah, I thought his body was fairly symmetrical... and agree... legs need more than 3 sets...

C-ditty

 

[Lee]

on leg day for me i do 4 sets hack squat, 3 set leg press, then 6 sets calf raies (3 stading 3 seated) i just need to get to the point where my knees can handle free weight squats, ive always had minor knees problems and i dont wanna mess em up

 

[Deepsquat]

Deepsquat love the avatar. PH... yeah, I thought his body was fairly symmetrical... and agree... legs need more than 3 sets...

C-ditty

Thanks...I got the idea for the avatar from the last one you had...I thought "hey I know how to make a GIF file"
So you were my insperation..you check is in the mail

 

[BigBossMan]

Exellent info everyone. 6 months from now I'm sure my squat and deadlift will be much stronger, but for some reason my bench is gaining just as quick!

I would do hack squats and/or leg press after squats, my but gym doesn't have any of those machines. I lift at the gym at my college.

BTW, no one else does deadlifts at my gym, and very few people do squats, and when they do, they don't go parallel.

I just started taking creatine again, looking forward to some huge gains. I also might give the 5x5 routine a try for my compound lifts.

 

[Lee]

i would prefer free weight squats over the hack squats i do now, but im scared of my kneees getting messed up