Thread: Help my arms grow!

what does your routine look like?

Right now, like the rest of my parts, I train my arms once a week. I like to switch up which exercises I use, but in a nutshell, I'll do the following: For Bi's, alt. dumbell curls, barbell curls, hammer curls, some variation of machine curls (Generally Hammerstrength, or something like it), preachers bench with an EZ bar. For Tri's, dumbell french press, tricep pushdowns & reverse pushdowns (cable--sometimes I switch it up and use the rope), and generally end it with a set of dips immediately followed by pushups x3. Also, throughout the week I mix in sets of dips, pushups and pullups. I find that any combination of those exercises tend to compliment alot of other body parts---for instance, pullups complimenting a chest or bi workout. So, I work them in a lot.

I'm just finding--maybe I'm oblivious--that there's not whole lot to choose from, exercise wise, for arms. It seems like the same old stuff.... So, I'm wondering if there's some exercises out there that I don't know about---and really hit these muscles hard. I just did the above workout on Wednesday and, don't get me wrong, I was a bit sore the next day. But not in the same way like when I do chest, legs, etc. So, I'm starting to wonder if I'm just not working hard enough, or if I need to drastically change what I'm doing here. Please advise...and thanx!!!!!!!

well what does it workout in means of sets and reps

Everything I do most generally consists of 3 to 4 sets and my reps for each set go something like 10 ---> 8 ---> 6 ---> 4-6.
With regard to dips, and pushups, I can easily do 4 sets of 12. Pullups go 10 ---> 8 ---> 6 ---> ? depending on how I feel.

Gain weight, gain size.

try taining your biceps and triceps on different days

Could be genetics. Hit them hard. CG PB, 21s, concentration, preacher, and whateva gonna make 'em burn....every 6 days.