i workout about 6 times a week. i am 5'11 and weigh around 170 pounds. From my height/weight you can see that im not the largest person in the gym. I train hard every workout and everything seems to grow at a decent rate: chest, back, and legs. The one set back i have, and the muscle i want to gain the size most on, is my arms: triceps, biceps, and shoulders. It seems like no matter what i do, i just cant gain size. I tried super-sets of triceps/bicep for 2 months, i tried drop sets, i lift heavy and still they just seem to get cut and vascular, no mass. My diet is top notch. I get in about 3500 calories, 200 grams of protein, and 350 carbs. I workout arms twice a week on Tuesdays and Fridays. if anyone can help it would be very much appreciated. Thanks
Tough to address your issue with limited information, "lighten your weight and get full stretch and contraction on the groups you mentioned for a slower total controlled range of motion" my assumption being you are using a momentum style training with too much weight, keep us posted.
You might be overtraining your arms and as a result not getting the results you want. Keep in mind that your arm take a kicking from all your other lifts so if in addition you isolate them another two times a week you're overkilling it for sure. How about you increase your rest, pick a split where you train 3-4 times a week and ensure your arms are resting properly. There was a time where I use to train arms all the time, all kinds of energy devoted to isolation, and over half a year I gained a small size increase in my arms. A couple of years later I decided to train just compound lifts and didn't do a single arm isolation exercise and my arms exploded. Likely they were being stimulated enough and got more rest.
To speak before you think is like wiping your ass before you shit!
i like and mostly agree with what capt.napalm just said. i would do as he said yet still have at least a few sets for arm work after other body parts training. dont over train them.
day 1-FRONT/SIDE DELTS AND TRICEPS, day 2 BACK , TRAPS & REAR DELTS -day 3 OFFf- day 4 CHEST & BICEPS+ FORARMS, day 5 LEGS & ABS- day 6 OFF- day 7 OFF or START AGAIN WITH DAY 1(IF WORE OUT TAKE BOTH DAYS OFF).
DONT DO MORE THAN 5 WORKING SETS FOR TRICEPS AND 5 SETS FOR BICEPS/BRANCHILLEAS(cant spell it) BUT DO GO HARD ON THEM DELTS FIRST THING AND HARD ON THE BIG LIFTS and add in some more Carbs early in the day.
my muscle idols ? easy , ARNOLD , DORIAN YATES & BIG KAZ !!!
fave workout musick ? easy , old ENTOMBED/GRAVE & death metallers EVIL INCARNATE .