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 my arm development is lagging
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| Author | Topic: my arm development is lagging |
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SSMAN Pro Bodybuilder (Total posts: 412) |
posted June 01, 2000 06:52 PM
   I'm having difficulty shocking my arms into growth. Every muscle group on my body is developing quite well, but my arms are lagging.......especially compared to the rest of my 270 pound body  Here's what I've tried: I'm on a week 5 of my cycle: Currently I'm training tri's / bi's on the same day bi's standing curls 5 x 10 tri's close grip bench 5 x 10 I've tried bi's before tri's, tri's before bi's, carb loading prior to workout, varying hand positions (example: pushdowns with camber bar, straight bar, rope...), training tri's and bi's on separate days, training tri's with chest and bi's with back....but nothing is giving any promising results. Any suggestions? IP: Logged |
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naughty Pro Bodybuilder (Total posts: 184) |
posted June 01, 2000 07:05 PM
yo-- I think that 5 reps of 10 is two much for arms--- Sure that will burn them out and eventualy get them ripped but if size is what you want you will have to increase the weight and lower the reps --- do a warm up set --- then a set of 10 then 8 then 6 to failure. as for triceps do push downs, nose breakers, and close grip bench press for size. IP: Logged |
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beastmasster Pro Bodybuilder (Total posts: 272) |
posted June 01, 2000 07:31 PM
Bi's regular workout in the AM plus 1 set of tri's Tri's in the pm about 4-8 hours later with I set of bi's. Single-arm movements only for bi's IP: Logged |
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SSMAN Pro Bodybuilder (Total posts: 412) |
posted June 01, 2000 07:31 PM
I disagree with 5 sets of 10 reps (to failure) being too much for arms. I have low rep days, and I have higher rep days. I constantly strive to shock the muscle and not allow it to adapt to the stimulus. With adaptation comes a subsequent hinderance of gains. I am 6' 272....my arms aren't small, I just feel that they blush in comparison to my stronger features (chest, quads, calves). Any more suggestions on how to blast through this barrier? IP: Logged |
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jocko Pro Bodybuilder (Total posts: 145) |
posted June 01, 2000 08:23 PM
Try super sets! If you feel any relaxation at the the top of the curl your not curling right. As Arnold said: It's mind over matter, you must feel intense pain with each rep. Forcibly tense the biceps at the top of the curl and rotate the hand until the little finger is higher than the thumb when you use dumbells. Try 3-4 sets barbell curls. stop at the bottom for a full stretch. Superset incline dumbell curls with spider curls on the vertical side of a preacher bench for 2 sets. Finish off with slow concentration curls for 1-2 sets. Also you might do less than what your doing! You might be overtraining your arms. they get alot of indirect work from the big pressing and pulling movements. Also a book that you might like is : IRONMAN'S ULTIMATE BODYBUILDING ENCYCLOPEDIA Has alot of info on training. You will like this book! [This message has been edited by jocko (edited June 01, 2000).] IP: Logged |
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Bossman Amateur Bodybuilder (Total posts: 96) |
posted June 01, 2000 08:28 PM
I agree with the idea of supersetting, but do a with a bi exercise and a tri exercise. FOr example barbell curl set of 10 then right into tri pulldown set of 10. Repeat 3 times and do the same with the other exercises. Watch out for overtraining, if you go to failure once a week may be enough. IP: Logged |
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BigT Amateur Bodybuilder (Total posts: 85) |
posted June 01, 2000 08:49 PM
If your bis are being stubborn it just may be that genetically they aren't your strong suite....I think you are doing too many sets though...cut back to something like 9 total sets for 3 or 4 weeks and see how you improve....also, How is your blood pressure doing? I know it was high for a while there....and when you get a chance post an update about your cycle.....I remember you were making huge gains. IP: Logged |
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E2 Moderator (Total posts: 3300) |
posted June 01, 2000 09:15 PM
I personally think you're doing to many sets , i never go over 9 sets total for my bi's or tri's. Most people overtrain them, they get hit almost every other day as well, take it easy on them, and they'll most likely grow. Or start doing deadlifts. They'll grow. IP: Logged |
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SSMAN Pro Bodybuilder (Total posts: 412) |
posted June 01, 2000 09:21 PM
Thanks for the suggestions....I'll work your ideas into my training and let you know what progress I make. My blood pressure is substantially reduced. I started taking "super water pills" to lose some of the water retention. I went from 197/101 to 155/83 in just one week. Tomorrow is my cycle's 5 week anniversary IP: Logged |
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BIG RICK ROCK Pro Bodybuilder (Total posts: 377) |
posted June 01, 2000 09:30 PM
HIGH REPS LOW WEIGHTS, LESS SETS, BLAST THEM THE DAY BEFORE YOUR OFF DAY!!! SO THE HAVE TIME TO RECOVER!! IP: Logged |
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wade bravo Pro Bodybuilder (Total posts: 127) |
posted June 01, 2000 09:57 PM
Whenever my bi's reach a plateu i include 21's into my routine.I know its a mind/muscle thing but i have a hard time making my bi's sore.I can use heavy weights to failure and not be in the least bit sore the next day but 21's never let me down. ------------------ IP: Logged |
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MiracleMan Amateur Bodybuilder (Total posts: 39) |
posted June 01, 2000 11:27 PM
Too Many sets, cut back and get some rest. IP: Logged |
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superkutt Pro Bodybuilder (Total posts: 162) |
posted June 01, 2000 11:49 PM
ssman email me, i've got an arm workout that will add 1" in 1 mo. bro i tried it and actually added an inch. IP: Logged |
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AY Pro Bodybuilder (Total posts: 158) |
posted June 02, 2000 12:35 AM
Hey Superkutt, could you post that program? I'm interested. AY IP: Logged |
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RaverDude Pro Bodybuilder (Total posts: 152) |
posted June 02, 2000 12:45 AM
holy fuck, too many sets man. Try wide grip tri pushdowns to work the whole triceps. Again, too many sets, slow down. If that doesn't work, train them separately and once every 10 days. Less reps, more weight, 3 sets per exercise, no more than 3 exercises for each. If you still dont grow, you got a problem. <<<<<<<<<<EAT SLEEP LIFT>>>>>>>>>> IP: Logged |
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Krusher Pro Bodybuilder (Total posts: 221) |
posted June 02, 2000 12:59 AM
You can go to the chat board and find an arm routine posted by MrMuscle under a recent post (can't remember title) by Theron and the routine looks very promising. A couple of exercises that worked great for me are incline DB curls and decline close grip benches. When I plateau, I like to go 4 sets-2 sets heavy with 5-6 reps then 2 sets medium light for 10-15 reps. I do 3 exercises for bis and 3 for tris. I also alternate the order in which I do each exercise so that no part of the muscle is ignored. Somehow I have a feeling that your arms are big but you have the small guy syndrome, I know you've gained huge mass on your current cycle, how much have you added to your arms? IP: Logged |
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Latimer Amateur Bodybuilder (Total posts: 25) |
posted June 02, 2000 01:45 AM
A buddy of mine was having the same problem and he was pretty much doing the same sets and reps. After many months of experimenting he decided to workout the biceps every other week and it has worked great for him. He swears by it now. He came to the conclusion that he was hitting them hard enough during the week during all his other workouts(shoulders,back, etc..). It might sound crazy but if nothing else is working i'd give it a shot. Good Luck IP: Logged |
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SSMAN Pro Bodybuilder (Total posts: 412) |
posted June 02, 2000 02:36 AM
You guys are the best.....thank you!! I've found a few theories here that I'll adopt and incorporate into my training. Krusher.....I'm really not sure how much mass I've added to my arms during this cycle. I didn't take arm measurements prior to starting my cycle. I've been using the mirror as my guide. While I know my arms are far from small, they just don't look right in comparison to the size of my upper body....my chest, shoulders, and back have just exploded with growth on this cycle. I've had gains on my arms, but they've been modest compared to everything else. IP: Logged |
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Mr. Nobody Pro Bodybuilder (Total posts: 162) |
posted June 02, 2000 07:54 AM
With arms i think u have to get a good mind-muscle connection. If i dont feel pumped to the max w/an arm workout, it was useless, so try to go with like 9 sets for bis and 9 sets for tris, but go for slow motion, correct form and some good old "WEIDER" (the guy is a genius, hehehe) peak contraction. IP: Logged |
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Mr. Nobody Pro Bodybuilder (Total posts: 162) |
posted June 02, 2000 07:55 AM
Forgot: try preacher curls, they let u get "connected" easiest IP: Logged |
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