Need help with arm training :(

[BodybuilderUK]

Hi guys I've been training seriously for around 2 years now and I'm an ectomorph so I train heavy with low reps and most of my exercises are compound exercises....bench press, shoulder press, deadlifts etc. I've seen good gains in all my other muscle groups but my damn arms are so stubborn, they are 15inches at the moment and I weigh 200lbs at 22 years old. Any tips you guys could give me on training my arms for size because they are by far my weakest body part. Bare in mind I'm an ectomorph and have really lanky arms.

My typical workout for arms consists of (always progressing in weight in each set):
TRICEPS: close grip bench press 3 sets
Dips: 3 sets to failure
Skull crushers or rope pushdowns: 3 sets
BICEPS:
Barbell curls: 3 sets
Hammer curls: 3 sets
Seated dumbest curls: 3 sets

Typical rep range I use are 10, 8, 6 except for dips.

Any help would be much appreciated guys

 

[themondtster]

Look at these. Check them out and also planty of other helpful tips on the rest of site. Also swap between low reps/heavy and high reps/med. Do one or two for a few weeks then swap it up. Rotation is good when you stall on growth or strength. I've recently did GVT for arms and put a lil size on and they are my hardest part besides calves and forearms.

http://www.charlespoliquin.com/Arti...Ten_Best_Arm_Extension_Exercises.aspx?lang=EN

http://www.charlespoliquin.com/Arti.../886/Ten_Best_Arm_Curl_Exercises.aspx?lang=EN

 

[joeblow12345]

Theres your problem. Arm specific work requires high reps. I do 12+ always for exercises that are aimed at increasing size. The low rep curls just make them stronger. Very few have success with low rep bicep training. Triceps are a little different they do respond better to heavier weights, but I still keep reps at 8+ for size. Below that my Goal is pure strength. With bicep training make sure you are really focusing on technique and making the bicep do the work. Alot of people swing the weight which doesnt do much for your arm.

 

[BodybuilderUK]

Ok cool I'll bump the reps up then and see if I have any luck. Would you recommend any specific exercises/ most effective?

 

[themondtster]

Ok cool I'll bump the reps up then and see if I have any luck. Would you recommend any specific exercises/ most effective?

click on the links above. Great info. Do two or three each for a couple weeks then rotate some out and so on.

 

[midevilironsmasher]

Theres your problem. Arm specific work requires high reps. I do 12+ always for exercises that are aimed at increasing size. The low rep curls just make them stronger. Very few have success with low rep bicep training. Triceps are a little different they do respond better to heavier weights, but I still keep reps at 8+ for size. Below that my Goal is pure strength. With bicep training make sure you are really focusing on technique and making the bicep do the work. Alot of people swing the weight which doesnt do much for your arm.

I concur. My triceps gro from Powerlifting - Heavy press, board Press, *JM Press*, Dips, Slingshot bench press***. My Biceps grow from Bodybuilding - Slow negatives and full contraction at the top for whatever movements I do for them. I like BB curl, Seated DB curl and Lying cable curl. And don't buy into that whole lanky arm crap. Longer arms mean you can build bigger triceps and biceps. I have the wingspan of a freaking albatross but my arms are starting to look pretty big. Don't label yourself as a specific body type either because I was always a skinny lanky beanpole but I got sick of it and changed it. You can get as fat, skinny, or jacked as you want to.

 

[heatman74]

+1 to whomever stated your rep range was a little low. Though not an ectomorph, I was doing ,3sets at 8-10 reps on 3 different excercises. Heavy weight.
I just changed my routine, a bit, buy dropping poundages, and increasing reps. but really focusing on concentration, and breathing. and getting a nice healthy squeeze. and the speed at which I do my reps are a tad bit slower...
but at the end of the day, each of our bodies react differently to different stimuli. So as you find yourself changing up your routine, really listen to your body, through-out the whole day, and make notice of any changes +/-.
best of luck,