What program has worked best for you and your arms?

[MrRTTB]

I'm looking for a new program, Thinks I might try one that allows me to workout one day then have one day off, then work 1 day and 1 day off and so on. My arms are lagging so they need more size. My odyweight is going up, but my arms does not. Anyone that had this problem(big probem for me) tried something else that worked awsome for arms? please post it

 

[casualbb]

HST was pretty good on my arms. Added 3/4 inch over the course of 6 weeks. That was without any tricep isolation Plus it would allow you to work out as often as you've specified.

My arms saw work on the following exercises:

compound: weighted dips, incline DB press, weighted pullups, one-armed DB row

isolation: standing DB curl

One set of each, 3x/week.

-casualbb

 

[vinylgroover]

5x5 has worked for my arms.

Basically barbell curls for the 5x5 and then 2 sets of seated alternate dumbell curls x 8 reps.

It's strange though that you say your arm size hasn't increased as you've put on more weight/size. Arm size more than anything has a high correlation with increasing body mass.

 

[Thaibox]

Are you a tall guy MTTB? Are the attachments your problem? Bis or tris giving you the most problems?

 

[MrRTTB]

I'm 6"(184cm).

Arms suck, chest rock, back awsome, legs lagging but are getting larget each day. The only thing I can seem to do with my arms is to make them more vascular, I don't need that actually only need them to get bigger. Think I will tryy higher reps do triceps with back, and biceps with chest/shouolders, never truied that so maybe it will do the trick. Done 5x5 but that didn't work. Gained 20lb, but arms didn't seem to groow

 

[mrzap]

I'm 6'3" and have the same problem with biceps although my tri's are noticably bigger.

I have this huge ripped vein coming down my bicep now, but it is very difficult to move up.

I think part of the problem is there isn't an easy way to add small increments to the bar with curl work. There is a huge difference in difficulty curling the 70lb ez curl bar and the 80lb (wish there were like 72lb bars etc) for example.

I was doing sitting curls on a 5x5 for awhile and made some progress and now im back to standing to switch it up. Made a little progress there now. I think switching it up may be the key.

 

[PolishHammer1977]

Hit your legs

I read you write that they were lagging. I bet that if you make them bigger, your arms will follow.

Just helpful proven advice. Nothing new here. Good luck

 

[beefybull]

Whats your current training split like? The 1 day on, 1 day off idea you posted isnt the best, but some people do lift M/W/F. If you're doing arms more than 3x per week, you are guaranteed overtraining, and even 3x per week for most is OT.

Get a round tape measure for tracking your progress. They could be getting bigger without you noticing small gains. Also, remember that there are multiple factors in a good looking arm. Good shoulder development will make your upper arm look better b/c you can see the separation between the shoulder & biceps/triceps. Good forearm development will make virtually all of your upper body lifts & deads go up b/c your grip will be stronger.

CHECK OUT THIS SITE FOR EXERCISES & EXAMPLES:
http://www.ExRx.net/

 

[MrRTTB]

right now I've been using this:

Mon: Squat, legcurls, chins, Rows, standing BB curl(3 warmups, then 3 sets of 10-12reps), felt very good and been doing it for a week, before that I worked arms separate with 6-8sets per biceps and 6-9set for ttriceps, always had 1-2days off asfter that..

Wednsdays: Bench, military press, Dips then Sculls(3 set dips, 2 set sculls 10-12reps) also worked nicly and loved last workout. Maybe this higher reps are helping..

Friday: Deads, legpress, calfs, abs, standing BB curl(3warmups, then 3 sets of 10-12reps)

Monday, as wednsday and so on. I do not work my biceps right now very much, but instead I work them more often.something like the dog crap.

I have made some impressive gains on every other musclegroup than the arms. Legs are growing, back is growing, chest, shoulders, calfs trapz and even abs are growing, and also my forearms but not biceps or triceps. I curls very strict trying to feel the muscle working, I do not swing the weight. I did that for a while but it didn't do shit.



The new program I thought I would try looks like this:
(NOTE, never tried working biceps with chest and triceps with back).

Mon:

Legs, calfs, abs

tues: Chest, biceps(6 sets, 2 movements like BB curls 10-12 reps then Every third week heavy 5-8reps) I will change movement every week

Wednsday: OFF

Thu: shoulders, trapz

Friday: Back(deads, chins, rows), triceps(Dips, Sculls)

Sat OFF

Sun OFF or start over.


OR


Mon,. Chest, Shoulders, Triceps(one excersice)
Tues: Back, biceps(one excersice)

Wed OFF

Thu: Legs, Calfs
Fri: Biceps/triceps supersets( 2 excersices for each triceps/biceps) Sart with dips or narrow grip bench, then standing BB curls, Then Sculls, then Seated incline DB curls(or narrow grip BB Ez-curls)

Sat OFF:
SUN OFF:

 

[SofaGeorge]

I'm a huge fan of 5x5 training.