Really stubborn arms

[M1KAI]

Bro's,
I have been training for a while now i have good genetic's in my chest back sholders legs are ok but my fucking arms dont grow its sad they stay roughly the same size had any one got a killer routien i can do on arms day here is what i do at the moment

Preacher curls 2 sets 6 (warm up)

Preacher curls 2 sets 6 (drop setting)

Dips with 20k around waist 3 sets 6

Skull crushers 3 sets 6 (Same weight)

Hammer curls 3 sets 6 (Same weight)

Dips with 15k around waist 3 sets 6

Preacher curls 2 sets 6 (Drop setting)

Skull crushers 3 sets 6 (Drop setting)

Hammer curls 3 sets 6 (Same weight)

Any suggestions..?

 

[BigBazooka]

the supersetting is a nice idea, but i get a LOT better workout, when i blast my bi's after chest and tri's after delts..

i've also noticed, that not many bodybuilders do the negative part of the rep properly enough. they just let the bar "drop" and their arms along with it. you have to really pay attention to the negative part of the rep.. also straightening the arm all the way is a good idea. i get a magnificent workout using these 2 principles. i have pretty decent arms.

and may i also suggest you to rotate the workouts every week, so the muscle won't adapt too much..

 

[breed]

Arms

Try 10 -8-6 Use weight where 10th rep is absolute last then add 2.5lbs for dumbell or 5lbs for bar.
Train Bis and Tris on sameday at the end of the workout week.
Try this workout: dumbell curls 10 - 8 - 6
dumbell hammer curls 10-8-6
concentration curls 10-10-10 (squeeze )!
tricep extensions 10 -8-6
nose breakers 10-8-6
rope pull downs 10-10-10 (squeeze) !
EAT!
Increase weight by 2.5lbs every week

 

[reconnect]

too much Preacher start out with barbell cuels too many off the same and dont do more sets than 6-8 per arm part

 

[M1KAI]

Ok I will take what you all said into account but i must say i forgot about the negative part of the rep funny that as i do it with most other body parts...!

Im trying to think why i dont do it with arms...!

 

[bbigman2000]

Hi mate, How are you hehe, thats my pic bro, check it out then see if you gonna take advice from me.

Ok i guess you will, scrap that routine mate, thats shit, I train bi's every 3-4 days and tris every 5 days.

You gotta train them with fucking intensity, for bi's

after warm up do 4 sets to failure on EZ bar preacher bench, then do 3-4 sets standing dumbells, finish with a set or 2 on cable curls.
It takes 50 mins to annialate them totally, if it is done right you wont be able pick up a pint of milk when you are done.

Triceps, main exercise is french press(skulls) with easy bar, check this I rep with 220lbs on this exercise, the only thing to do after 4 intense sets of that is overhead dumbell extensions, two hand behind head ?? you know the one ??
If you hit tris correctly then you will be feeling pain and wont be able to press for 4 days.

Forget that pish mate, take it form someone who has been there and tried it all, now I am in top 10 strongest guys in ******** (you know where I am from )..

peace bbigman2000...

 

[M1KAI]

bbigman2000,
U think so well your arms dont look that impressive to me bro what at 19 1/2 inch's

HE he he he Will see what i can do tonight as its arms day

 

[hard]

My arms were really slow to grow until I switched to this real basic routine. I do it once a week on back day with every 2nd week being ultraheavy wieghts.

straight barbell curls: 4x6
hammer curls: 4x6

be real strict with your form and no warm up wieghts just stretching 1st.

works4me.

good trainin

 

[johnny tougharms]

too many preachers.....try throwing yourself over the other side of the bench and do some heavy spiders......heavy barbell curls are also a great mass builder......for tris i find the best exercise, the one that makes you the sorest for the next two days, is close grip bench press.....do this with a E-Z curl bar because with a straight bar people tend to flare out their elbows and push with their chest and delts more......us the ez curl and you'll keep your elbows in or you'll break your wrists....whatever you want i guess.....do this as your first exercise for tris.....great mass builder

 

[M1KAI]

Hi,
I took on what most of you said and blasted my bi's and tri's for about a hour

Went heavy as possible and just kept going till i could not lift a 10kg dumbel i think i did it right as my arms went really hard and swolen and my skin felt as if it was about to rip..!

Anyway today im a little sore hopefully i will be real bad tomorrow if not then i will try harder next time...!