What made your arms start growing?

[Latamier]

try hitting your arms heavy first before say a back workout or chest workout...when I want something specific to grow, I give it priority.

I have used this method myself before. Although it does kind of go against the method of training a major muscle group then the minor group, it seemed to work very well for me.

 

[Kurtz2]

cheat curls

 

[nclifter6feet6]

I feel probably the number one excercise for arm developement is deadlift. this is because you arms have to be strong as hell to hold the weight that is used. The second after that Is push press or the pressin part of clean and jerk.

i dont buy this one bit. deadlifts dont hit bis or tris

but deadlifts may make your arms grow because its a gh realser type excersise

 

[casualbb]

Believe it or not, creatine did it for me.

1st HST cycle I only put 1/4" on each arm. The second cycle the only thing I changed was that I went on creatine, and that 1/4 inch became 3/4 of an inch.

As to exercises, I do two big compound pushes and two big compound pulls, with one bicep isolation (standing DB curl) and no tricep isolation.

-casualbb

 

[Vortexx]

19 and something " here for arms....

they responded well to:

- training biceps / triceps together in a split manner : 3-4 sets of biceps, 3-4 sets of triceps, 3-4 sets of biceps, etc...

- The day after arms, absolutely NO arm related or arm assisted push pull work, taking a day off or training legs after arms day. In fact I like to train Quads the day after arms and Hamstrings the day after that.
This creates TWO restdays for your arms. Added bonus is that if you benchpresses on the third day, your arms will feel really strong....

- including a few triple dropsets

- my arms like a large volume 16 sets for bi's and 20 sets for tris, wish I could get away with less volume but believe me i tried and it just doesn't it , for me at least

 

[Jxaxsxe530]

i have gone back and forth between medium weight/more volume and maximum weight / low volume and everytime the conclusion was the same. maybe its just me but my arms ONLY grow when i cut down the volume to almost nothing and go for maximum weight. when my strength goes up, so dose my arm size *shrugs*

 

[FatRat]

See how you get on with your new split, but if you still aren’t happy, I would suggest you try cutting the volume of work that you arms are doing. Take a look:

Whole body stressed big time on Monday

Tri’s hit hard on Tues during chest, Thurs during shoulders and Fri during arms
Bi’s hit hard on Wednesday during back and Fri during arms

When do they recover and grow?

You might want to try doing a couple if Tri’s sets after chest, and some bi stuff after Back. Bare in mind that you will be a lot weaker on the arm exercises, therefore lower the weight and decrease the volume.

See how you feel, some love this, some hate it. Worked for me.

FYI, I currently do:

Mon: Legs
Tues: Chest / Tries
Wed: Off
Thurs: Back / Bis
Fri: Shoulders

 

[satchboogie]

try hitting your arms heavy first before say a back workout or chest workout...when I want something specific to grow, I give it priority.

absolutely.