Help my arms grow!

bhults · 04-16-2004, 03:28 PM

Hey everyone! I've been weight training seriously for a little over 3 years now. I was an NCAA swimmer through college, and when that career was over I continued to lift as I always did, but became much more serious about it. Over the last 3 years, I've seen significant gains--especially in my chest, legs and back. Although I train my arms hard, and spend the same amount of time on them as my other body parts, they don't seem to be growing as well as everything else. This is a bit discouraging since my chest is really puffing up nice...but I feel I look as though my arms are dis-proportionate to the rest of my upper body. I mean, I don't have sticks for arms, but I'd like to see them grow! So, can anyone suggest what I may do/add/change in my workout to supercharge my arms? I follow a lean, protein rich, steady diet. Thanks ALOT!

jadakris31 · 04-16-2004, 05:22 PM

what does your routine look like?

bhults · 04-16-2004, 06:00 PM

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!!!!!!!

jadakris31 · 04-16-2004, 07:34 PM

well what does it workout in means of sets and reps

bhults · 04-17-2004, 09:18 AM

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.

**Mudge** · 04-17-2004, 04:27 PM

Gain weight, gain size.

spike · 04-18-2004, 02:48 AM

try taining your biceps and triceps on different days

Big Smoothy · 04-18-2004, 04:31 AM

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

Premo55 · 04-18-2004, 09:50 AM

The BEST bicep exercise ever is the Gironda Curl. The drag curl is also great. The Gironda Curl is kinda hard to describe, I suggest you do a search for it, but the drag curl is rather easy....you start exactly as you would a conventional barbell curl, but you work hard on consciously KEEPING THE BAR AS CLOSE TO THE BODY AS POSSIBLE, so it feels like you're 'dragging' the bar upwards along your body.

Peace.

04-16-2004, 03:28 PM	#1
bhults Registered User Join Date: Mar 2004 Location: Forked River, New Jersey Posts: 12	Help my arms grow! Hey everyone! I've been weight training seriously for a little over 3 years now. I was an NCAA swimmer through college, and when that career was over I continued to lift as I always did, but became much more serious about it. Over the last 3 years, I've seen significant gains--especially in my chest, legs and back. Although I train my arms hard, and spend the same amount of time on them as my other body parts, they don't seem to be growing as well as everything else. This is a bit discouraging since my chest is really puffing up nice...but I feel I look as though my arms are dis-proportionate to the rest of my upper body. I mean, I don't have sticks for arms, but I'd like to see them grow! So, can anyone suggest what I may do/add/change in my workout to supercharge my arms? I follow a lean, protein rich, steady diet. Thanks ALOT!

04-17-2004, 04:27 PM	#6
Mudge Pizza the Hut Super Moderator Join Date: Jun 2002 Posts: 23,071 Photos: 1	Gain weight, gain size.
	Kinesiology Vote @ Top 25 Deads Comp Bench Motivation Bench form MaxCalc Charles Poliquin When I let go of what I am, I become what I might be. Lao-Tzu I don't know any sources so don't ask - thanks

04-18-2004, 09:50 AM	#9
Premo55 Mic Murderer Join Date: Jul 2003 Location: Toronto, ON Posts: 1,059	The BEST bicep exercise ever is the Gironda Curl. The drag curl is also great. The Gironda Curl is kinda hard to describe, I suggest you do a search for it, but the drag curl is rather easy....you start exactly as you would a conventional barbell curl, but you work hard on consciously KEEPING THE BAR AS CLOSE TO THE BODY AS POSSIBLE, so it feels like you're 'dragging' the bar upwards along your body. Peace.
	T DOT O.

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04-16-2004, 05:22 PM	#2
jadakris31 jersey's here Join Date: May 2003 Location: nj Posts: 390 Photos: 1	what does your routine look like?

04-16-2004, 06:00 PM	#3
bhults Registered User Join Date: Mar 2004 Location: Forked River, New Jersey Posts: 12	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!!!!!!!

04-16-2004, 07:34 PM	#4
jadakris31 jersey's here Join Date: May 2003 Location: nj Posts: 390 Photos: 1	well what does it workout in means of sets and reps

04-17-2004, 09:18 AM	#5
bhults Registered User Join Date: Mar 2004 Location: Forked River, New Jersey Posts: 12	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.

04-18-2004, 02:48 AM	#7
spike Registered User Join Date: Apr 2004 Location: south wales Posts: 53	try taining your biceps and triceps on different days
	spike

04-18-2004, 04:31 AM	#8
Big Smoothy Windy City Elite Member Join Date: Jan 2004 Location: Chicago Posts: 2,947	Could be genetics. Hit them hard. CG PB, 21s, concentration, preacher, and whateva gonna make 'em burn....every 6 days.