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 Training Discussion Board
 a call to arms-steelheart?
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| Author | Topic: a call to arms-steelheart? | ||
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Amateur Bodybuilder 
Posts: 145 |
i have been trying to increase arm size(tri's & bi's) and i beleive i have reached a plateau.i have been training heavy for the past year now and have added a full inch to my arms(16.5").my arm routine looked like this:bb curls 3 x 4-6(@ 135 lbs) alt db curls 3 x 4-6(@ 70 lb db's) lying tri ext 3 x 4-6(@ 155 lbs) pushdowns 3 x 4-6(@ 245 lbs) got good results in strength w/this,but i need 17.5" to 18" to match the rest of my physique.steelheart,you seem to know what you're talking about,can you help a local paysanne?how much more weight do i have to lift,to get these suckers to grow beyond 16.5".any help from you bros is greatly appreciated. ------------------     | ||
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Olympian 
Posts: 1671 |
First and foremost the old cliche that you need to gain 10lbs of lean muscle to get 1 inch of muscle not always true. I have gained about 50lbs since working out,but my arms have only grown about 3 inches. The one routine I found to get the arms plump is this. Barbell curl 3 X 7-9 Decline Tricep Ext 3 X 7-9 Hammer curls 2 X 10-12 * use light weight. Use a controlled explosive contraction and lower slowly. This help to fire off as much muscle fibres as possible. ** Hold in contracted position for 2 counts. Your arms will swell up like mad and ache like crazy!!!! Im not sure what kind of split your on but if you can, do this arm workout on its own. ------------------ [This message has been edited by Steelheart (edited March 01, 2001).] | ||
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Amateur Bodybuilder
Posts: 145 |
thx steelheart!!!looks good and exactly what i'm lookin' for.i have dedicated one arms day on my current day split,so i'll just leave it that way and incorporate it as is.how long did you stay on this program? ------------------ | ||
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Olympian
Posts: 1671 |
Stay on it untill you get tired of it or it nolonger works. Come back for more arm tactics of mine. ------------------ | ||
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Elite Bodybuilder 
Posts: 1384 |
this is a superset bi/tri workout that I have used with some success (major pump) all exercises are supersets: weight pyramided with this rep scheme 12,9,6 #1 close-grip bench/BB curl #2 dips or overhead DB ext./incline DB curl #3 french press/cable curl #4 *1 arm reverse cable ext/pressdown (no superset, just for triceps.) ------------------ | ||
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Amateur Bodybuilder
Posts: 145 |
thx valdez...i'll give it a try!!!what have you experienced as far as arm growth on this program?and for how long did you stay on it? ------------------ | ||
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Olympian
Posts: 1671 |
If you try my routine. Tell me how you like it. I did mine this morning, you get a tight pump after the first set. ------------------ | ||
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Amateur Bodybuilder
Posts: 145 |
steelheart,i tried your routine yesterday...my arms practically exploded after the first set.this morning i'm already soar as hell and having trouble bending my arm.i stayed w/ heavy weight for maximum overload...this routine is going to give me some happenin' results.i'll keep you posted on progress.thx much dude ------------------ | ||
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Olympian
Posts: 1671 |
cool. But trust me! Try doing your stretch exercises...(incline curls + overhead ext) with lighter weight and give it a quick reflex to start the positive motion. Your arms will blow up faster! ------------------ | ||
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Olympian
Posts: 1671 |
If you need more I have other intense methods of getting a lagging bodypart to grow. ------------------ | ||
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Amateur Bodybuilder
Posts: 145 |
steelheart,gained a 1/4 inch on my arms in approx 1 month...getting closer to 17.5" my friend...thx for the advise.arms are starting to match the rest of my physique. ------------------ | ||
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Olympian
Posts: 1671 |
GREAT!!! ------------------ | ||
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Cool Novice 
Posts: 16 |
I'm gonna give your arm workout a try as well next week steelheart. (sick right now) I'll let you know what I think of it. | ||
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Olympian
Posts: 1671 |
great! ------------------ | ||
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Amateur Bodybuilder
Posts: 106 |
I did your arm routine last week and I didn't really feel much from it? I dunno why, I used alot of weight and I followed it exactly how you said, I dunno what the problem was. It could be that I've trained that way before I guess, who knows. I'll have to give it another try when I get done with my german volume training. ------------------ | ||
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Olympian
Posts: 1671 |
The trick is for the stretch exercise you need to use a light weight that will enable you to activate your myotic reflex(sp?) that will enable you to use more of your muscle fibers. Than when you superset with kick backs you will squeeze the hell out of it. When I do it, my whole arms swells up and cramps like hell! Works even better for other muscle groups. ------------------ [This message has been edited by Steelheart (edited February 21, 2001).] | ||
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Cool Novice
Posts: 16 |
And this technique promotes growth? | ||
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Olympian
Posts: 1671 |
Definite yes! And the good thing is that for the stretch exercise you do not go to failure. You go untill you can not perform the reps in the explosive manner that you need to. ------------------ | ||
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Olympian
Posts: 1671 |
Bump for Blonski ------------------ | ||
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Cool Novice
Posts: 38 |
Thanks for the help Steelheart, your assistance has been appreciated. | ||
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Amateur Bodybuilder
Posts: 62 |
Sorry to sound ignorant, but could someone give a quick description of a Decline Tri Extension Thanks Strider. | ||
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Amateur Bodybuilder
Posts: 62 |
Found it |
All times are ET (US) | |
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posted January 09, 2001 10:14 AM