Reply With QuoteI'm not the most experienced member here, but I'd say that since your other body parts are being worked once a week and they're making progress, I'd follow their example and do the same with your biceps.
Why wont my arms grow!!
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Thread: Why wont my arms grow!!
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03-25-2005, 09:05 PM #1Registered User
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Why wont my arms grow!!
my arms have always been the laggin muscle on my body... every other muscle seems to be growing good, but my arms are having a tough time, especially my bi's... im starting to see a little growth in the tris, but the bi's are killing me. i used Flex's advice and i did see some growth bit they stopped growing after awhile.
currently i work them out once a week.
preacher curl= 3x8
DB curl= 3x8
hammer curl= 3x8
it might be over training, but sometimes BB curl= 3x8
i dont kno if i shud work them out 2 times a week with a 72 hour rest period before each arm work out. would this be beneficial or over training. maybe a split like this.
mon= bi/tri
tues= chest
wed=off
thurs=back
fri=bi/shoulder
sat=legs
sun=off
this is the first time im doing a 2 on 1 off split.. im used to the 1 on 1 off... please give me some advice.
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03-25-2005, 09:24 PM #2Functional Lifting = Life
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03-25-2005, 09:43 PM #3Registered User
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back exercises use biceps and chest/shoulders use triceps just kepe that in mind.
You have to give more time for recovery, lower the volume a bit if you are not able to give so much recovery.Give this a try mabye...
mon: bi/tri
tues: off
wed: legs
thurs: off
fri: chest/shoulders/back
sat: off
sun: off
that way direct work on bis / tris have 3 full days to recover and partial work on bis/tris through chest and back and shoulders have 2 days.
lower the volume on all bis/tris direct and indirect work.
make sure you arent hitting fatigue by warming up. So that you can introduce a load to the bis/tris
i had the same problem as you. But i find tris on the same day as chest / shoulders works well too. My triceps seem to be endurant enough. But ofcoarse w/e works for you.
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03-26-2005, 03:04 AM #4Polish Powerhouse
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1. Either limit the number of sets you doirectyl
2. Change you workout routine for biceps every week
3. Don't qork biceps directly for a whileHonor i Ojczyzna
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03-26-2005, 08:19 AM #5Registered User
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With me it was concentration. I was going through the motions, but failed to keep focused, pumped, and the weight just heavy enough to handle. At 290#s of body weight the best I got ever was 22"s. Today I'm 260# with 20"s. Lot of mental stuff with arms, keep at it and concentrate... Bullboy
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03-26-2005, 10:58 AM #6Registered User
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id say just focus on form and gain some weight
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