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 Anabolic Discussion Board
 Training - need arms to catch up!
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| Author | Topic: Training - need arms to catch up! | ||
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Amateur Bodybuilder 
Posts: 128 |
My arms look tiny compare to my upper body. My chest, back and shoulders blow up quickly, but my arms just dont grow as fast. My training split right now is: Can someone suggest a way for me to shock my arms into catching up with the rest of my upper body? A different training split?     | ||
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Pro Bodybuilder 
Posts: 373 |
i am with you scuba!!! My arms dont grow for shit hence only 14" ers....my chest back and shoulders are nice and big for my bod and frame but the arms just dont match..... I am with you on your post!! | ||
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Freak 
Posts: 1658 |
I think ppl just pay more attention to their arms then anything else, thats why they think their arms don't grow as fast........ thats just my opinion. | ||
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Amateur Bodybuilder
Posts: 128 |
Well, maybe you are right spunky. My chest is 46", my arms are 16.5" and my waist is 30". I am 5'5"-5'6" and around 178 pounds. Can anyone compare sizes? | ||
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Cool Novice 
Posts: 18 |
16.5 sounds about right for a 180 pound frame. I would suggest training your chest and tri's on the same day. chest first. And back and bi's on the same day. back first. I know when I do this combo it blows them up. | ||
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Novice 
Posts: 6 |
i'm the exact opposite no matter what i do my arms blow up, and my chest stays pathetic, everything else seems proportionate to my wide frame. i really have a problem w/ the old school split of working chest/tri, back and bi's- and i've stayed away from this split after the initial 6 mos. that i began weightlifting in highschool. the reason being is that your arm muscle are fatigued after exhausting a large body parts like your chest and back. if you want to maintain a split where you work one body-part a day then i suggest that you do this; chest- back- shoulders, day off, arms then legs. when working out arms alone make sure that you rotate b/w tri and bis. ex. decline skull crushers 4x 10,8,6. then standing barbell curls, for the same, then tri extensions for 3x 10,8,6 and so on. what i am doing now is chest/bis, shoulders/tris, legs, back, day off- this allows me to maintain a good pump all week- it is also necessary to constanly change the types of exercise you do- never do the same routine for more than 4 weeks. if you really want your arms to grow and are not concerned w/ strength so much than do 1 or 2 sets of 5-6 different exercises to complete failure- experts say that by doing 3 or more sets of any 1 movement the repetion makes the muscle stronger but it quickly adapts and does not grow after the first set - point being no matter what constantly shock your arms- use strick form and know that it is ok to cheat on your last few reps of certain exercises - if you want specific workouts thjat i have from trainers email me @ [email protected] | ||
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Cool Novice
Posts: 19 |
I AM CURRENTLY 5 11 210 I HAVE 18.5 INCH ARMS ON A 30 WAIST. THEY ARE LARGE FOR MY FRAME ALWAYS BEEN THEY WERE 18 INCHES WHEN I GRADUATED HIGH SCHOOL. EVEN THOUGH MY BODYFAT WAS MUCH HIGHER(13 PERCENT OR SO) EVEN THOUGH THEY ARE ONLY A HALF INCH BIGGER IN SIZE NOW. MY BODYFAT IS DOWN TO UNDER 6 AT 210.PEOPLE THINK MY ARMS ARE BIGGER THAN WHAT THEY ARE CAUSE OF MY SMALL WAIST. EVERTHING LOOKS BIGGER ON A SMALL WAIST. | ||
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Amateur Bodybuilder
Posts: 128 |
L. Lats, That is interesting, I never heard that about 1-2 sets/5-6 exercises for size. It makes total sense though, will definitely try it. Any opinion about training arms twice a week somehow? Can you think of a good split for that? I recover fairly quickly. Flexxy, I wish my arms were 18" | ||
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Freak
Posts: 1937 |
pgf2a and eq/prop combo in the peaks and watch those suckers grow | ||
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Moderator 
Posts: 6396 |
Animal B is on with the PGF2 but that should be a last resort. Try extrememly heavy weights with low reps for a few weeks. Or do 6-10 sets of 80-100 reps of really light weight. Both should be done to failure. Do each of the above for 6 weeks each and you should see a dramatic difference. ------------------ Great Information on Injections and Syringes | ||
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Freak
Posts: 1937 |
and Ill agreewith 2 thick as well....shock them like he discribes..we all have faults and mine are my legs..they are cut and vascular but small 23", calves 15" arms 16" body weight 171 and 5%bf-7%..you could see a six pack and obligues as well..in the last 4 months I put an 1"on the legs but need 2' more | ||
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Pro Bodybuilder
Posts: 312 |
Bro If you want to make them grow use lee priests method of SUPERSETS! alternate bi's and tri exercise back and forth one after another with no break push you self to the limit and just keep pushing. I don't know if you are on this level yet or not but, wow its awesome only do it once a week though you don't want any injuries. Hope this helps! Mass Monster | ||
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Amateur Bodybuilder
Posts: 128 |
Wow, some awesome tips. Alternate bis and tris, work 6 weeks with heavy weights, 6 weeks with low weights, 6 exercises - 2 sets each. Will continue to do them on a separate day, full attention. Lots of knowledge on this board, really appreciate it. | ||
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Pro Bodybuilder
Posts: 430 |
Try this: day1:Chest day2:Back day3  ffday4:legs day5:arms Really try different things with the arm day. Try dropsets, heavy(low reps), rest pause. Don't do more than 8-9 working sets per muscle if you're not on AAS. Don't forget to work the forearms too. | ||
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Pro Bodybuilder
Posts: 446 |
Don�t overtrain arms!!!! Fewer sets will make them grow. Train very intensily. ------------------ |
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posted January 30, 2001 10:06 PM
