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 Anabolic Discussion Board
 ARMS!!!!!!!!!!
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| Author | Topic: ARMS!!!!!!!!!! | ||
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Cool Novice 
Posts: 40 |
Hey yall, I can not seem to get my arms to grow. Everything else is fine but arms refuse to cooperate. Any constructive advice would be GREATLY appreciated!    | ||
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Amateur Bodybuilder 
Posts: 192 |
I used to have the same problem, mostly because I am 6'3'' with long arms. I do arms, usually on friday. 9sets for tri's, and 9sets for bi's. I also have a set of 50 lb dumbells sitting around the house and whenever I get bored or tired of studying or something, I will do some pushups and a set of curls. What worked for me was switching up the exercises every week. ------------------  | ||
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Amateur Bodybuilder
Posts: 81 |
Nothing works as well for me as changing the workout(sets, reps, exercises, or order of exercises). Write down on a slip of paper every possible exercise you can think of for Bis, Tris, and forearms. Put the slips into a hat and pick 3 for each bodypart and do tfour sets of each with reps in the range of 30-5. Do the exercises in the order in which you draw them. Something more scientific which works well is POF training. ------------------ The moral? It doesn't matter whether you are a lion or a gazelle, when the sun comes up - you had better be running. | ||
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Cool Novice
Posts: 40 |
thanks guys! will try to work them harder. i never do the same exercises. | ||
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Amateur Bodybuilder
Posts: 262 |
Try doing curls with the olympic bar if you aren't already. ------------------ | ||
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Amateur Bodybuilder
Posts: 185 |
Gotta agree with BigGuns. Straight bars just seem to bomb the biceps harder and faster for me. Remember... The triceps are a more influential muscle group for size and strength. You develope huge triceps, your bench will go up as well as military press. ------------------ | ||
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Cool Novice
Posts: 40 |
mucho gracis bros | ||
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Elite Bodybuilder 
Posts: 1050 |
twenty ones!!! Oh! The suffering!!! | ||
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Amateur Bodybuilder
Posts: 158 |
Bi's: Straight Bar 3 sets 4-6 rep range Standing or Seated DB Curls 3 sets 4-6 rep range Incline Hammer Curls 3 sets 4-6 rep range Mix the exercises up add cable curls one week, concentration curls one week...Stick with the two primary mass builders, which are Straight Bar and DB either seated or standing! Tri's: Declince e-zbar skull crushers 3 sets 4-6 rep range Again mix in some other type of tricep work outs every week, always keeping the muscles guessing, close grip bench is good, reverse grip declines are awesome! I stay 3 sets for each excersize in a 4-6 rep range, this works for me arms measure 17.5 cold and 18 all pumped up! Good Luck Bro! heavy weights, low reps build mass, be sure to supplement with high protien and lots of calories everyday! ------------------ | ||
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Cool Novice
Posts: 30 |
weighted chinns increase my bicep strenght faster than any other exercise | ||
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Amateur Bodybuilder
Posts: 126 |
Geared gave you an excellent program. I'd add some close grip bench presses in there somewhere though. I keep my reps lower 5-8 reps max. My arms have come up alot. | ||
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Cool Novice
Posts: 25 |
dude my bis are genetically not much. while I have put on a lot of size in them the shape and peak are very lacking. I try to hit the bis 2 times a week (the only muscle i hit twice a week), one day is heavy and the other is light. so far I think it is working for me. I guess it is just hard to over come your genetics, just try to be patient and i will do the same. trapsaplenty | ||
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Cool Novice
Posts: 40 |
bump |
All times are ET (US) | |
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posted October 30, 2000 09:51 AM
