Need arm workout advice

[the_alcatraz]

thank you for the compliment. you may be right that he is just doing to much arm work and still needs some. but as a greneral asumption it is not true that you always have to curl or do direct arm work for growth. there are a lot of bb'ers that get better arm growth with no direct bi work. they get plenty from deads, chins, and rows and doing the extra is the overkill. of course this does not apply to everyone. there are people who need lots o curls to get their bi's to grow. i see the problem with people with lagging arms usually turning out to be what i had suggested. but not everyone. i just suggest that as a start then if you see no improvement you can start adding small sessons rom there.

My biceps were genetically not that great...deads, rows and squats have helped develop my biceps def...however, they help develop the thickness and mass on my arms...I had to do some strict preachers and some barbell curls to get some peak and definition on those babies.

 

[joe d]

My biceps were genetically not that great...deads, rows and squats have helped develop my biceps def...however, they help develop the thickness and mass on my arms...I had to do some strict preachers and some barbell curls to get some peak and definition on those babies.

what are you up to now in arm size? i remember you where doing pretty well already then jumped into dc.

 

[the_alcatraz]

what are you up to now in arm size? i remember you where doing pretty well already then jumped into dc.

Nowhere near your arm size bro...I'm at 19". I've been at 19" for a long time now....about 2 years. But then again I'm only 200 lbs.

 

[joe d]

Nowhere near your arm size bro...I'm at 19". I've been at 19" for a long time now....about 2 years. But then again I'm only 200 lbs.

im only sitting at 20" right now. 23" is a piece of history.

 

[the_alcatraz]

im only sitting at 20" right now. 23" is a piece of history.

20" seems like a far away dream for me....often times, when I really diet, I go down to 18" and then I go back up to 19"....it really varies. Usually, I walk around at 19" arms...my triceps is very well developed but my biceps I would call lacking....my arms are 19" because I have a big triceps.

 

[jesse_01]

i dont understand this w/o. like mentioned above is this a single w/o you lsted that you do 3x per week?

Yes correct. I try to add 5lbs to every lift each week. Or just keep working it till I get 10 reps.

I only do one working load per set. So for each lift I do 3 sets of working load per 7 days.

 

[Foxxxy]

Im 6 ft, 180 lbs with 16" arms maybe i should start doing more squats and deadlift then and fix up a good diet haha.

 

[joe d]

Yes correct. I try to add 5lbs to every lift each week. Or just keep working it till I get 10 reps.

I only do one working load per set. So for each lift I do 3 sets of working load per 7 days.

id say your entire body is lagging from the excessive work. i would drop that program if your looking for size.

 

[the_alcatraz]

Im 6 ft, 180 lbs with 16" arms maybe i should start doing more squats and deadlift then and fix up a good diet haha.

you can start by eating a LOT more...how many grams of protein are you getting a day?

 

[jesse_01]

id say your entire body is lagging from the excessive work. i would drop that program if your looking for size.

What kind of program do you suggest? Right now I'm lifting 3 days a week and 30-45 mins of hiit running 3x per week. I like to goto the gym often, helps relieve stress.