Please Scroll Down to See Forums Below major_stack
New member
My arms are at a sticking point. They have been at 18 1/2" for 8 months now. Any help would be great!
Need help with my arms
- Thread starter major_stack
- Start date
ultragainz
New member
try this.....if you want...
bis...10-10-10
grab your 10 REP MAX and do that for 10 REPS for the FIRST 5 sets......then take OFF 10 pounds(you only take off 10 pounds ONCE)and do that for the last 5 sets...and cheat if you have to cuz you well be needing it....exmaple just say your 10 rep max is 100pounds do that for 5 sets then 90 pounds for the last 5 sets...and then you are done.......do this with the BARBELL...
and for tris go on the decline bench and get the EZ or STRAIGHT bar and you can try the 10-10-10 like on the bis for tris on the delcine bench.....or if you dont want to try the 10-10-10 for the tris have the decline movement in there....with dumbells or barbells...but if you do the 10-10-10 on tris do it with the barbell like the ez bar...and cheat if you have to and first take a week off before you try this.....
bis...10-10-10
grab your 10 REP MAX and do that for 10 REPS for the FIRST 5 sets......then take OFF 10 pounds(you only take off 10 pounds ONCE)and do that for the last 5 sets...and cheat if you have to cuz you well be needing it....exmaple just say your 10 rep max is 100pounds do that for 5 sets then 90 pounds for the last 5 sets...and then you are done.......do this with the BARBELL...
and for tris go on the decline bench and get the EZ or STRAIGHT bar and you can try the 10-10-10 like on the bis for tris on the delcine bench.....or if you dont want to try the 10-10-10 for the tris have the decline movement in there....with dumbells or barbells...but if you do the 10-10-10 on tris do it with the barbell like the ez bar...and cheat if you have to and first take a week off before you try this.....
Yellowbomber
New member
tht's a good size bro, perhaps you've reached your genetic potential
just use synthol!ha ha just kidding.
seriously though,change up your routine completly if you have been doing the same routine for a while.If you normally go heavy then go light and do alot of reps to get that killer pump.Basically you just need to keep changing things every so often to shock your muscles into new growth.
seriously though,change up your routine completly if you have been doing the same routine for a while.If you normally go heavy then go light and do alot of reps to get that killer pump.Basically you just need to keep changing things every so often to shock your muscles into new growth.
the last post mentioned swithching, well every arm workout I do I do a combination of heavy and light, supersets and giant sets, along with just like 8-10 rep set, I could write out my arm workout but it would be a mess you wouldnt understand it, basically I listen to arnold when doing arms, I do 24 or more sets for bi's and 24 or more sets for tris, all in the same day.....so that is about 50 sets total with about 20 exercises.................if you would like me to post the workout let me know!
PimpnAintEasy
New member
I'm with Yellow-B on this one, at some point you're up against your genetic & physiological limits. On the other hand, I have found the best way to stimulate arms during sticking points is to stop doing isolated movements, and just do heavy bar curls mixed in with dumbell hammers and focus on heavy compound movements. Also if there is some merit to site injections, maybe that can help.
If you have 18 inch arms then you probably already know this, but have you changed up your routine to shock the muscles. If you usually do heavy weights and low reps, try lighter weights and lots of reps for a few weeks. Take about 20 to 30 seconds between sets. Really make em burn with the extra reps. Maybe this will help, good luck. BamBam
brianharper94
New member
Take some down time, like a week or two. This is what I do when I feel like I'm in a rut. It makes want to get back in the gym and go crazy. If this doesn't get 'em growing, try some site injections with propionate.
I'm with pimpin' on this one!
try this.........
go heavy on the olympic curl bar and super set each set with incline dumbell hammers. When you have done this for three sets grab a heavy ass dumbell and jump on the preacher bench for one arms curls by three sets.
If this don't toast 'em and make 'em grow, I don't know what will
dirty
try this.........
go heavy on the olympic curl bar and super set each set with incline dumbell hammers. When you have done this for three sets grab a heavy ass dumbell and jump on the preacher bench for one arms curls by three sets.
If this don't toast 'em and make 'em grow, I don't know what will
dirty
bis
ever tried a super set and hitting all angles at once
do concentrated cable curls with the cambered cable bar, then go to the incline double dumb bell curl, then go to hammer curls, and finally pump out straight bar curls until u cant do them nemore
go through those 4, four times and u will definitely get a great pump and maybe some more size, if not, u have reached ur potential, u must hit the muscle at different angles though to promote growth...
i like concentration curls
man, how u weigh? im at 205 and have 17.5 in arms, that sounds monsterous, how cut are they?
hope i could help
later
ever tried a super set and hitting all angles at once
do concentrated cable curls with the cambered cable bar, then go to the incline double dumb bell curl, then go to hammer curls, and finally pump out straight bar curls until u cant do them nemore
go through those 4, four times and u will definitely get a great pump and maybe some more size, if not, u have reached ur potential, u must hit the muscle at different angles though to promote growth...
i like concentration curls
man, how u weigh? im at 205 and have 17.5 in arms, that sounds monsterous, how cut are they?
hope i could help
later
B
basskiller
Guest
CN1 said:
Dude, I for one would like to see it.. PM me Post it , or even e-mail me at [email protected] if you wish!
I like adding new shit to my workout..... Keeps my muscles guessing and from becoming stagnant from the same routine
Nothing is more inpressive (to the ladies and myself) then going down the road on my ride with my arms extended out ...
Last edited:
RADAR
Well-known member
24 sets for bi's & 24 sets for tri's is toooo much!!! no wonder your arms aren't responding. Change everything for 3 months do basic curls and triceps limit this to no more than 8 sets per bodypart, blast each part until it becomes impossible to do another rep(i really mean impossible!!!) if you blast each of these to total failure and your nutrition is up to par there's no way those arms won't grow!!! RADARCN1 said:
radar, your confused, major-stack is the one who posted his arms wont grow, I just mentioned my routine, and arnold says for an advanced bb, 24 sets is about normal for each muscle, with 7 exercises or more, so for bis and tris that is about what I do, 50 sets, 18-20 exercises, along with anadrol, winstrol, deca, cypionate, enanthate, propionate, undeconate, and some sustanon...........and fina too!!!!!!! eq and more also!
first 3 sets giant set
1)skull krushers, cg bench, and reverse grip bench
all in one set done for 20-10 reps each movement
for 3 sets: which equals 9 sets with 60-30 reps on
each set.
2)straight barbell curls 6 sets at 15-8 reps each set up
to 100lbs.
3)tricep pushdowns started on 4th set of bb curls, for
5 sets.
4)dumbell alternating curls started on 4th set of tri
pushdowns.........5 sets at 8-10 reps, starting with
65lb. dumbells.
5)reverse one arm tricep extensions.......4 sets
6)camber bar curls started on 2nd set of rev. tricep
extension.........5 sets.
7)cable tricep kickbacks........3-4 sets.
8)reverse grip camber-bar curls usually supersetted
with tricep kickbacks...........4-5 sets.
9)hammer curls with dumbells/supersetted with
mid-range dumbell curls.......4 sets
10)tricep rope extensions usually started on 3rd set of
hammer/mid db curls.......4 sets.
11)concentration curls done from 4 different angels.....
for 4-5 sets.
12)behind head dumbell tricep extension.....3 sets
13)cable preacher curl supersetted with hammer grip
regular curl grip.........4 sets.
14)finish up with 40 reps with 135lbs. on close-grip
bench
*on the low end this is 17 exercises
*on the low end 51 sets
*notice all of routine done in 1hr. and 15 minutes
there it is guys some of you may think its way too much, but when you are a psychotic lifter and workout around pros...........you got to pay your dues!!!!! try it sometime, if you think this is much, my friend who use to workout with arnold, gave me a workout he did with the detroit lions everyday while in the nfl, and I could not even finish it on the first day while on steroids, back in 94, so you truly have to test your lifting limits!
1)skull krushers, cg bench, and reverse grip bench
all in one set done for 20-10 reps each movement
for 3 sets: which equals 9 sets with 60-30 reps on
each set.
2)straight barbell curls 6 sets at 15-8 reps each set up
to 100lbs.
3)tricep pushdowns started on 4th set of bb curls, for
5 sets.
4)dumbell alternating curls started on 4th set of tri
pushdowns.........5 sets at 8-10 reps, starting with
65lb. dumbells.
5)reverse one arm tricep extensions.......4 sets
6)camber bar curls started on 2nd set of rev. tricep
extension.........5 sets.
7)cable tricep kickbacks........3-4 sets.
8)reverse grip camber-bar curls usually supersetted
with tricep kickbacks...........4-5 sets.
9)hammer curls with dumbells/supersetted with
mid-range dumbell curls.......4 sets
10)tricep rope extensions usually started on 3rd set of
hammer/mid db curls.......4 sets.
11)concentration curls done from 4 different angels.....
for 4-5 sets.
12)behind head dumbell tricep extension.....3 sets
13)cable preacher curl supersetted with hammer grip
regular curl grip.........4 sets.
14)finish up with 40 reps with 135lbs. on close-grip
bench
*on the low end this is 17 exercises
*on the low end 51 sets
*notice all of routine done in 1hr. and 15 minutes
there it is guys some of you may think its way too much, but when you are a psychotic lifter and workout around pros...........you got to pay your dues!!!!! try it sometime, if you think this is much, my friend who use to workout with arnold, gave me a workout he did with the detroit lions everyday while in the nfl, and I could not even finish it on the first day while on steroids, back in 94, so you truly have to test your lifting limits!
Last edited:
